Have you decided to improve your fitness a bit? Well-structured running training for beginners is ideal for building your performance. Before you lace up your shoes, our expert has eight helpful tips for you.
START IN SMALL STAGES
Are you highly motivated to start running training? As a beginner, do not immediately plan to run the entire route in one go: “Divide it into intervals and try to keep it very short at the beginning. Take the interval breaks to relax” recommends expert. After a while you can make the sections longer and reduce the breaks: It is best to start with two minutes of jogging and two minutes of walking alternately. Increase your running interval by another minute for each training session until you can walk the entire route without a break.
DO NOT RUN TOO FAST
Your body first has to get used to the new load. Many beginners start too quickly. You will get the receipt for this after a few minutes. Frustration, overwork, pain or even injury are just a few of the possible outcomes. To hold the first run training at a moderate pace: you should be able to have a conversation. “Even if you are ambitious, you should keep the chosen speed all the way. Only those who gently accustom their bodies to the new requirements will have long-term success. ”
YOUR BODY NEEDS RECREATION
Your first training session was successful and you want to start running again immediately? Great! 🙂
Don’t start again the next day: your body needs some rest to recover from the first running session. “He has to adapt to the new requirements of the cardiovascular system and prepare your muscles and bones for the next running load,” says an expert. Plan your training so that running and resting days alternate. This simple form of training planning offers the best training effect for beginners and protects against overloads.
DO NOT GET SIDE STITCHES
Many people suffer from side stitches while jogging. Expert advises avoiding solid food and drinking only small amounts about two hours before running training. First aid while walking is taking a break from walking. “Breathe calmly and in a relaxed rhythm and press your hands on the painful area.” The expert’s tip: Only continue running (and slowly!) When the pain has subsided.
MIX THE SPORTS
Your cardiovascular system is happy about variety. With other endurance sports, you also reduce the high orthopedic loads of pure running training. In addition, changing sports never gets boring.