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Jogging for beginners: learning to walk properly

by Josephine Andrews
Published: Last Updated on 390 views

If you want to lower your biological age, keep your weight and blood values ​​under control and clear your head, you should go running regularly. For beginners , jogging often seems unthinkable, covering several kilometers in one go. But five to ten minutes a day are enough to do something good for your health. Read here how to start jogging without injury, which equipment is advisable for getting started and how you can build up your training sensibly.

Jogging for beginners: How to do it right

The good news: In principle, anyone can jog. However, for beginners. If you have not done any sport before, have taken a long break, are overweight, suffer from cardiovascular diseases or are over 35 years old, you should have a medical check-up beforehand. This is covered by health insurance (every two years) and ensures that you can start jogging without any health risks. It is important for beginners to give themselves time

when jogging . Learning to jog is not something you should break over your knee from one day to the next. The risk of overloading your musculoskeletal system and risking injury would be too great when jogging. Beginners should not try to jog five kilometers in one go. A gentle start, i.e. alternating between running and walking passages, is more advisable. You can gradually increase the jogging sections on a weekly basis. This gives muscles, tendons, ligaments and also the condition a chance to adjust to the load. As a guideline, don’t increase your volume by more than 10 percent per week.

Jogging for beginners: the basic equipment

For the phase with running and walking passages, sneakers, a T-shirt and sports pants or sweatpants are sufficient for beginners when jogging. A wristwatch (no leather strap because of sweat) or a mobile phone is helpful to keep track of the time.

Do you want to keep jogging? Then at least get yourself a pair of good running shoes. This protects and supports the foot when running.

Jogging for beginners: how often and for how long?

When learning to walk, as a beginner, you should not (yet) orientate yourself to distances, but to minutes. Meaningful running training for beginners does not work with specifications such as “jog three kilometers at a time”, but with “be in motion for a total of 15 minutes”. Every beginner can divide this total time into running and walking passages according to their abilities. Because even going for a brisk walk is exercise – and from a health point of view it is much better than sitting on the sofa. If you are an absolute beginner and want to run for 30 minutes, you should give yourself eight to twelve weeks.

It would be ideal if you do three to four sessions of 15 to 20 minutes each week. In the medium term, you can jog up to one to one and a half hours a week, spread over three units. According to the current state of knowledge, this exposure is considered optimal for health.

Jogging for beginners: The pace

Running for beginners is usually challenging enough in itself. The speed should therefore not play a role at first. If the brisk walking and moderate running passages feel almost equally fast at the beginning, that’s okay. From a walking pace of 4-5 km/h and jogging just slightly faster, slowly increase to 6-7 km/h. Only when you feel comfortable with it do you continue to improve. At least two rest days per week are mandatory to give the body the chance to recover and adapt to the unfamiliar stress.

Jogging for beginners: tips for progress and motivation

Would you like to develop a running routine but are unsure of the best way to start jogging? Tips like the following will help you stay on track:

Set yourself realistic goals

Running a marathon with the intention to start straight away inevitably leads to frustration, being overwhelmed and injured. Better: Register for a five-kilometer run in three to four months and set milestones along the way (e.g. jog one minute longer at a time every week).

Do not orientate yourself on others

Don’t let passing runners unsettle you. You don’t know how long the other person has been running, whether they’re doing intervals or a tempo run. His training is not your training. In addition, the majority of joggers are running too fast anyway. Stick to your (running or running/(walking) rhythm when jogging for beginners.

Outsmart yourself

Especially when jogging for beginners, don’t even give yourself the chance to think about whether you feel like running. Get your running gear ready the night before and jump right out of bed into your running shoes, or take your jogging gear to the office and go for a run right after work. Just not just “briefly” on the sofa. There is a high risk of simply remaining seated, especially if – as with jogging for beginners – movement is not yet part of everyday life.

Reward yourself

Especially when jogging for beginners, it is important to celebrate small successes. Don’t sweep your performance under the rug just because your colleague is running a half marathon. Reward yourself with a little something for every training session you complete. With a piece of your favorite cake or – if you want to lose weight – with a visit to the cinema or bubble bath.

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