Running tips for beginners: 10 rules to get you started
written by: Quirin Eberl, 11.03.2021
written by: Quirin Eberl, 11.03.2021
It’s great to start right away when you’re motivated! But to make sure that your first run will not be your last, you shouldn’t overstrain yourself. Start with short distances and alternate between running and walking. At the beginning, a kilometer or 10 minutes are totally enough. Running is an endurance sport and the stamina for it has to be built up slowly.
Expectations or goals that are too high are very counterproductive. On the one hand, the risk of injuries increases, on the other hand, you will get demotivated easily if you do not achieve the goals you have set for yourself. Don’t expect to be able to run a marathon after one month of training. However, if you have a solid and realistic plan in mind for how you are going to achieve such a goal, that’s great. Start with short units and routes and increase time and duration from week to week or month to month. This is incredibly motivating and it’s more fun to stick to it.
With a full stomach, you should not only refrain from swimming but also from jogging. Heavy or greasy food, in particular, makes it difficult to perform well. If you need to eat something before your run, you should use light food, such as a banana or some yoghurt. Having a full stomach during your run results in discomfort and can lead to nausea or even pain.
An upright posture is important while running. Your buttocks and abdominal muscles should remain tense if possible. Your arms should be used as balancing instruments and should help you with rhythmic running while your shoulders should remain relaxed. Your feet should be placed exactly under your body. Best case scenario: this should be done very carefully. However, it is also important to note that there is no such thing as “a perfect running style”. Keep in mind that you will have to find a technique that suits you. Since each of us varies in size, weight and elasticity, only general specifications, as described above, can be made. However, your body has a simple but effective way of telling you whether your running style is okay or needs adjustment: pain. If your ankles, knees, or hips hurt after exercising, you will need to change your running style. Of course, there can be other reasons for pain, such as a lack of warm-up and stretching exercises or a general overload of the body. Listen to the signals your body is giving you.
Correct breathing is one of the most essential tips, because it supplies your body with sufficient oxygen and ensures a longer endurance. Breathing in should never be forced in synchronicity with your steps. In the best case, these two processes adapt automatically. Take a deep breath through your mouth and nose. Many people breathe shallowly, but normally the air should reach the stomach. If you breathe deeply into your stomach, you use the entire lung volume and prevent annoying side stitching.
It’s great if you’re motivated to go jogging every day. But even if you are already well experienced, rest periods are essential and breaks are particularly important. Your muscles need to prepare for the next run and shouldn’t be under constant strain. Running and rest days should alternate. Find a rhythm that gives your body the recovery it needs and it will reward you. If you get more experienced over time, you can of course increase your training days moderately.
These were our ten tips for beginners to get everything right when starting to run. Try to keep these few things in mind to avoid harming your body.
We hope these tips help you to get your jogging routine off to a perfect start! Let’s go, have fun!