{"id":158038,"date":"2025-03-20T10:00:34","date_gmt":"2025-03-20T09:00:34","guid":{"rendered":"https:\/\/www.stuwo.at\/?p=158038"},"modified":"2025-07-20T22:01:39","modified_gmt":"2025-07-20T20:01:39","slug":"running-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/www.stuwo.at\/en\/blog\/running-tips-for-beginners\/","title":{"rendered":"10 Running Tips For Beginners: Start Your Running Training the Right Way"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-78firl-c631ae41a668636fcb7900020bc361a5 entry-content-wrapper main_color av-flex-cells av-break-at-tablet  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap sidebar_right'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6bd3tt-782f43544a333fbc25c81b60c7610034\">\n.flex_cell.av-6bd3tt-782f43544a333fbc25c81b60c7610034{\nvertical-align:top;\nbackground:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/studenten-joggen-in-natur.jpg) 50% 0% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-782f43544a333fbc25c81b60c7610034{\npadding:60px 60px 60px 60px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-782f43544a333fbc25c81b60c7610034 av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first  avia-full-stretch'  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-ba3ed863d9c9e92312405b3a0e403c93\">\n#top .hr.hr-invisible.av-kgjj9xsj-ba3ed863d9c9e92312405b3a0e403c93{\nheight:300px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-ba3ed863d9c9e92312405b3a0e403c93 hr-invisible  avia-builder-el-2  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-44-76f75769cf2ec96705ad70bf2001e4a9\">\n#top .hr.hr-invisible.av-kgjj9xsj-44-76f75769cf2ec96705ad70bf2001e4a9{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-44-76f75769cf2ec96705ad70bf2001e4a9 hr-invisible  avia-builder-el-3  el_after_av_hr  avia-builder-el-last  av-desktop-hide av-medium-hide'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dyhr5-99927f5945708bf13e84cb9abee7d045\">\n.flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-dyhr5-99927f5945708bf13e84cb9abee7d045 av-gridrow-cell av_one_half no_margin  avia-builder-el-4  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8hoe7zv-293efc684969279dd3c3392ba0a76ec0\">\n#top .av-special-heading.av-8hoe7zv-293efc684969279dd3c3392ba0a76ec0{\npadding-bottom:0;\n}\nbody .av-special-heading.av-8hoe7zv-293efc684969279dd3c3392ba0a76ec0 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-8hoe7zv-293efc684969279dd3c3392ba0a76ec0 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-8hoe7zv-293efc684969279dd3c3392ba0a76ec0 av-special-heading-h1 blockquote modern-quote  avia-builder-el-5  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >10 Running Tips For Beginners: Start Your Running Training the Right Way<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-6  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jtjtmedc-ce5f497fe1433f1922572aabdd533579 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Written by:<strong> Quirin Eberl, 20.03.2025<br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<div class='flex_column_table av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 sc-av_one_full av-break-at-tablet-flextable av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755\">\n#top .flex_column_table.av-equal-height-column-flextable.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nmargin-top:15px;\nmargin-bottom:0px;\n}\n.flex_column.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 av_one_full  avia-builder-el-8  el_after_av_textblock  avia-builder-el-last  first av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-jtjtmedc-42-2151aa8fd50f7554a38bd6937c258195 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Do you want to exercise more, get fitter, or simply incorporate more movement into your daily routine? Then jogging is an ideal choice! <\/span><span style=\"font-weight: 400;\">It\u2019s easy, you can do it anywhere, and it\u2019s packed with health benefits!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular running strengthens your cardiovascular system, improves endurance, and helps you lose excess weight. It doesn\u2019t matter whether you start with short running sessions or challenge yourself with longer distances \u2013 every bit of movement counts! With the right preparation, proper equipment, and a well-thought-out training approach, you\u2019ll see progress quickly. <\/span><span style=\"font-weight: 400;\">As a beginner, it&#8217;s crucial to keep a few key aspects in mind to stay motivated and avoid mistakes. <\/span><span style=\"font-weight: 400;\">In this article, you\u2019ll learn what\u2019s important when jogging and how to integrate it into your daily life in the long run.<\/span><strong><br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lyul3d6p-6323d3d8b4c8e6279ca983ab79118ab9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><b>Table of Contents<\/b><\/p>\n<ul>\n<li><a href=\"#The Right Preparation for Jogging Beginners\"><span style=\"font-weight: 400;\"> The Right Preparation for Jogging Beginners<\/span><\/a><\/li>\n<li><a href=\"#Kickstart Your Success: 10 Essential Running Tips for Beginners\"><span style=\"font-weight: 400;\"> Kickstart Your Success: 10 Essential Running Tips for Beginners<\/span><\/a><\/li>\n<li><a href=\"#Avoid Pitfalls: Common Mistakes in Jogging for Beginners\"><span style=\"font-weight: 400;\"> Avoid Pitfalls: Common Mistakes in Jogging for Beginners<\/span><\/a><\/li>\n<li><a href=\"#Conclusion: Your Path to Becoming a Successful Runner\"><span style=\"font-weight: 400;\"> Conclusion: Your Path to Becoming a Successful Runner<\/span><\/a><\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div><\/div><div id='av_section_1'  class='avia-section av-32q3k6kb-bea498b866468d8bf2b82533321f623d main_color avia-section-default avia-shadow  avia-builder-el-11  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-158038'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-31kagda3-fd5322e45854cd0a64bc3df02953be69\">\n.flex_column.av-31kagda3-fd5322e45854cd0a64bc3df02953be69{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-31kagda3-fd5322e45854cd0a64bc3df02953be69 av_one_full  avia-builder-el-12  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-m8gzp3cg-3a2eaf6ec14faec2433781a571150cb6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"The Right Preparation for Jogging Beginners\"><span style=\"font-weight: 400;\">The Right Preparation for Jogging Beginners<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting to run doesn\u2019t require much, but the right preparation can help prevent injuries and increase the enjoyment of jogging. With proper equipment, you can train in any weather while making sure you stay safe.<\/span><\/p>\n<\/div><\/section><\/div><div class='flex_column_table av-2g99i-27-cf90b65698cddd045d86952918adbec2 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-27-cf90b65698cddd045d86952918adbec2\">\n.flex_column.av-2g99i-27-cf90b65698cddd045d86952918adbec2{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-27-cf90b65698cddd045d86952918adbec2 av_one_half  avia-builder-el-14  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-m8gzq0hj-d15c60c921e2c2671e214d1ba3c0099b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">The Right Running Shoes \u2013 The Foundation for Healthy Running<\/span><\/h3>\n<p><b>Running shoes<\/b><span style=\"font-weight: 400;\"> are essential and the one piece of gear where you shouldn\u2019t compromise. A good pair supports your <\/span><b>foot and ankle<\/b><span style=\"font-weight: 400;\">, which absorb two to three times your bodyweight while jogging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An ideal running shoe should fit well and not be too tight, nor too loose, so it can provide enough support. Proper cushioning is crucial to protect your joints from too much impact. Depending on your running style and foot posture, a pronation support feature may be necessary to correct misalignments. To find the best fitting shoe, you should get advice from an expert at a speciality store.<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m9icmnum-634a1156cde8265d376f193bd7d359cc\">\n.avia-image-container.av-m9icmnum-634a1156cde8265d376f193bd7d359cc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m9icmnum-634a1156cde8265d376f193bd7d359cc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m9icmnum-634a1156cde8265d376f193bd7d359cc av-styling- avia-align-center  avia-builder-el-16  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158033 avia-img-lazy-loading-not-158033 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg\" alt='' title='Woman,Wear,Running,Shoe,On,To,Walking,And,Running,On'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2x1zgaez-d6247af73ed6c1589ccfdac2271bef78\">\n.flex_column.av-2x1zgaez-d6247af73ed6c1589ccfdac2271bef78{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2x1zgaez-d6247af73ed6c1589ccfdac2271bef78 av_one_half  avia-builder-el-17  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m8h0ckhf-0a442e135689307cfb3edf9f5fd6f753\">\n.avia-image-container.av-m8h0ckhf-0a442e135689307cfb3edf9f5fd6f753 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m8h0ckhf-0a442e135689307cfb3edf9f5fd6f753 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m8h0ckhf-0a442e135689307cfb3edf9f5fd6f753 av-styling- avia-align-center  avia-builder-el-18  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158033 avia-img-lazy-loading-not-158033 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg\" alt='' title='Woman,Wear,Running,Shoe,On,To,Walking,And,Running,On'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2sm84ypn-04ea9225497c1d735cb3b0c34c8a3710\">\n.flex_column.av-2sm84ypn-04ea9225497c1d735cb3b0c34c8a3710{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2sm84ypn-04ea9225497c1d735cb3b0c34c8a3710 av_one_full  avia-builder-el-19  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzqkuw-e81e64a962f1092595459e7162bed099 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Proper Running Clothes and Useful Extras<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aside from quality running shoes, no special equipment is required. Regular jogging pants and a T-shirt will be enough. If you are looking for more functional running apparel, you can get <\/span><b>moisture-wicking shirts, leggings, and jackets<\/b><span style=\"font-weight: 400;\">, which sit tight on your body and won\u2019t interfere with your performance. <\/span><b>Running socks<\/b><span style=\"font-weight: 400;\"> help improve grip and prevent painful blisters, while sports bras are essential for support and comfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For additional gadgets, you can take a<\/span><b> heart rate monitor<\/b><span style=\"font-weight: 400;\"> or a <\/span><b>smartphone <\/b><span style=\"font-weight: 400;\">with you. You can then track your progress by using running apps. Many runners also enjoy listening to <\/span><b>music<\/b><span style=\"font-weight: 400;\">, making headphones a must-have. If you&#8217;re sensitive to sunlight, consider wearing <\/span><b>sports sunglasses.<\/b><span style=\"font-weight: 400;\"> A <\/span><b>headband or cap<\/b><span style=\"font-weight: 400;\"> can keep hair in place and provide warmth in winter.<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2nq2t2ij-831f797793e7b377af0751e2ef6db917\">\n.flex_column.av-2nq2t2ij-831f797793e7b377af0751e2ef6db917{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2nq2t2ij-831f797793e7b377af0751e2ef6db917 av_one_full  avia-builder-el-21  el_after_av_one_full  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzr4he-e68b30d71e6edc483668c42eeba8ebd5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Safety &amp; Accessibility \u2013 Why You Should Carry Your Phone<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Apart from just tracking workouts, a smartphone is an important safety tool. It allows you to call for help in an emergency and provides safety, especially on long runs or remote routes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For added safety, stick to well-lit, familiar paths to avoid accidents or getting lost. If you run at night, wear <\/span><b>reflective clothing<\/b><span style=\"font-weight: 400;\"> and use a <\/span><b>headlamp<\/b><span style=\"font-weight: 400;\">. Enabling GPS on your phone is also a good idea, because it allows you to share your location in case of an emergency. Additionally, ensure that emergency contacts are saved on your phone &#8211; so you&#8217;re prepared for any situation.<\/span><\/p>\n<\/div><\/section><\/div><div  class='hr av-2fzjik57-63a0512313310624e4ec1940074984fc hr-short  avia-builder-el-23  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2drzrke3-b530274857fc59b3b72305ae197a303e\">\n.flex_column.av-2drzrke3-b530274857fc59b3b72305ae197a303e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2drzrke3-b530274857fc59b3b72305ae197a303e av_one_full  avia-builder-el-24  el_after_av_hr  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-m8gzs11g-a78911a7e05dfb2e20b5bf62dceea18e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Kickstart Your Success: 10 Essential Running Tips for Beginners\"><span style=\"font-weight: 400;\">Kickstart Your Success: 10 Essential Running Tips for Beginners<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting to jog can feel challenging, but with the right approach, you\u2019ll soon see progress and enjoy moving your body. To avoid injuries and stay motivated in the long run, it\u2019s worth keeping a few basic tips in mind.<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-26zbssxn-1f8ca89dbdf88d6681bb7056521a0b48\">\n.flex_column.av-26zbssxn-1f8ca89dbdf88d6681bb7056521a0b48{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-26zbssxn-1f8ca89dbdf88d6681bb7056521a0b48 av_one_full  avia-builder-el-26  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzsvsw-cb7da16afdaf923f879e93eff3e4d3a6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Set Realistic Goals: Your Personal Running Plan for Beginners<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Setting expectations too high can backfire &#8211; both by increasing injury risk and by making you feel frustrated if you don\u2019t hit your targets. Don\u2019t stress about long distances or fast times when you\u2019re just getting started. A gentle start is key!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin with short distances, like <\/span><b>1 km or 10 minutes at a time<\/b><span style=\"font-weight: 400;\">, alternating between jogging and walking. This gives your body time to adjust. Over time, you can increase your running duration. <\/span><b>The focus should be on endurance, not speed!<\/b><\/p>\n<p><strong><span style=\"font-weight: 400;\">Check out these extra<\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/smart-goal-method\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> tips on how to set SMART goals.<\/span><\/a><br \/>\n<\/strong><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-243aau9n-b7b40cede3881bd6f729aa986f88711d\">\n.flex_column.av-243aau9n-b7b40cede3881bd6f729aa986f88711d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-243aau9n-b7b40cede3881bd6f729aa986f88711d av_one_full  avia-builder-el-28  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzts4w-ce36a5e5f7657b91456a2ae8546bd268 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Start with Walking Breaks: Effective Running Training for Beginners<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Especially when you only just start running, it\u2019s important to ease your body into the new activity. A great way to do this is <\/span><b>interval training,<\/b><span style=\"font-weight: 400;\"> where you are alternating between jogging and walking. This method helps build endurance step by step without overloading your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of trying to run several kilometres right away, start with a simple structure: <\/span><b>jog for 30 seconds, walk for 90 seconds<\/b><span style=\"font-weight: 400;\">, and repeat this cycle 10 times. Walk breaks help prevent injuries by allowing muscles and joints to adapt. Over time, you can increase your jogging intervals and shorten walking breaks until you\u2019re running continuously.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple <\/span><b>6-week beginner\u2019s running plan<\/b><span style=\"font-weight: 400;\"> to slowly build up your endurance. The goal is to run for 30 minutes straight without exhausting yourself.<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1zo96l6j-6272adc66b89d4f1fd46e3e24f286c6e\">\n.flex_column.av-1zo96l6j-6272adc66b89d4f1fd46e3e24f286c6e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1zo96l6j-6272adc66b89d4f1fd46e3e24f286c6e av_one_full  avia-builder-el-30  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzvnkz-167dcc029beb1d2d5f847a0bddd32deb '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><table>\n<tbody>\n<tr>\n<td><strong>Week<\/strong><\/td>\n<td><strong>Day 1<\/strong><\/td>\n<td><strong>Day 2<\/strong><\/td>\n<td><strong>Day 3<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>1<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">2 Min. jog, 2 Min. walk (10x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Min. jog, 2 Min. walk (10x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 Min. jog, 2 Min. walk (10x)<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>2<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">3 Min. jog, 2 Min. walk (8x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 Min. jog, 2 Min. walk (8x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 Min. jog, 2 Min. walk (8x)<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>3<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">4 Min. jog, 2 Min. walk (6x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">4 Min. jog, 2 Min. walk (6x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">4 Min. jog, 2 Min. walk (6x)<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>4<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">6 Min. jog, 2 Min. walk (4x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6 Min. jog, 2 Min. walk (4x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6 Min. jog, 2 Min. walk (4x)<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>5<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">8 Min. jog, 2 Min. walk (3x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 Min. jog, 2 Min. walk (3x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 Min. jog, 2 Min. walk (3x)<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>6<\/strong><\/td>\n<td><span style=\"font-weight: 400;\">15 Min. jog, 2 Min. walk (2x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">15 Min. jog, 2 Min. walk (2x)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">15 Min. jog, 2 Min. walk (2x)<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/section><\/div><div class='flex_column_table av-2g99i-34-d4e7bae51ffd595f39c469586a133b20 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-34-d4e7bae51ffd595f39c469586a133b20\">\n.flex_column.av-2g99i-34-d4e7bae51ffd595f39c469586a133b20{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-34-d4e7bae51ffd595f39c469586a133b20 av_one_half  avia-builder-el-32  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1wrf3th7-4748e3b1240ecfd7b793b9d3641fbb88\">\n.avia-image-container.av-1wrf3th7-4748e3b1240ecfd7b793b9d3641fbb88 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1wrf3th7-4748e3b1240ecfd7b793b9d3641fbb88 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1wrf3th7-4748e3b1240ecfd7b793b9d3641fbb88 av-styling- avia-align-center  avia-builder-el-33  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158029 avia-img-lazy-loading-not-158029 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park.jpg\" alt='' title='Shot,Of,Young,Man,And,Woman,Stretching,In,The,Park.'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1s6tchiz-e2a22e32601f2dc66d36dcd69e75403f\">\n.flex_column.av-1s6tchiz-e2a22e32601f2dc66d36dcd69e75403f{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-1s6tchiz-e2a22e32601f2dc66d36dcd69e75403f av_one_half  avia-builder-el-34  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-m8gzwied-004977029fed685bdb0d6b0291921b50 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Warm-Up and Stretching: The Key to Successful Jogging<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just like with any workout, <\/span><b>warming up and stretching<\/b><span style=\"font-weight: 400;\"> before a run is essential. This gets your metabolism and circulation going, helping you run longer without feeling exhausted too soon. Stretching your muscles, tendons, and ligaments also <\/span><b>lowers the risk of injuries and sore muscles.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Take <\/span><b>5\u201310 minutes for dynamic warm-up exercises <\/b><span style=\"font-weight: 400;\">&#8211; such as high knees, arm circles, or light jogging. After your run, static stretches for your thighs, calves, and hips will help prevent soreness.<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m9icnrv1-25219e42930ffc97c199b9fff6dd50be\">\n.avia-image-container.av-m9icnrv1-25219e42930ffc97c199b9fff6dd50be img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m9icnrv1-25219e42930ffc97c199b9fff6dd50be .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m9icnrv1-25219e42930ffc97c199b9fff6dd50be av-styling- avia-align-center  avia-builder-el-36  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158029 avia-img-lazy-loading-not-158029 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park.jpg\" alt='' title='Shot,Of,Young,Man,And,Woman,Stretching,In,The,Park.'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1ltj2unv-3b3938dc08f03c41e8375c91320734a1\">\n.flex_column.av-1ltj2unv-3b3938dc08f03c41e8375c91320734a1{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1ltj2unv-3b3938dc08f03c41e8375c91320734a1 av_one_full  avia-builder-el-37  el_after_av_one_half  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzwzn5-1d712a8bf48f637f629dd0609e0c7253 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Proper Running Technique: How to Avoid Beginner Mistakes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to keep an <\/span><b>upright posture, look forward,<\/b><span style=\"font-weight: 400;\"> and engage your core slightly. Your <\/span><b>arms should move<\/b><span style=\"font-weight: 400;\"> naturally for balance while keeping your <\/span><b>shoulders relaxed<\/b><span style=\"font-weight: 400;\">. Your feet should land underneath your body and <\/span><b>roll smoothly <\/b><span style=\"font-weight: 400;\">&#8211; avoid stomping down hard.<\/span><b> Short, light steps<\/b><span style=\"font-weight: 400;\"> are often better than big strides, as they reduce stress on your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no single perfect running style, but your body gives you feedback. If you experience <\/span><b>knee, hip, or ankle pain<\/b><span style=\"font-weight: 400;\">, it could be a sign of poor technique or overtraining. Adjust your form and don\u2019t forget &#8211; <\/span><b>warming up and stretching<\/b><span style=\"font-weight: 400;\"> are part of a good routine!<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1fxvhanv-89a7abb0f2d2df1d6226e193f045d834\">\n.flex_column.av-1fxvhanv-89a7abb0f2d2df1d6226e193f045d834{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1fxvhanv-89a7abb0f2d2df1d6226e193f045d834 av_one_full  avia-builder-el-39  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzxmje-2b0867996c84fcdda11bf7954a187d15 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Breathing While Running: Improve Endurance with the Right Technique<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper breathing is key to endurance. It supplies oxygen to your body and prevents you from tiring out too quickly. Try <\/span><b>deep belly breathing (diaphragmatic breathing)<\/b><span style=\"font-weight: 400;\"> rather than shallow chest breathing &#8211; this way you are using more of your lung volume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A steady breathing pattern can help you find your rhythm &#8211; one popular method is <\/span><b>inhale for three steps, exhale for three steps<\/b><span style=\"font-weight: 400;\">. If you get side stitches, slow down and focus on breathing deeply and calmly. Ultimately, your breathing should feel natural &#8211; find what works best for you!<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4sjms8r-3a5ec466492c4a4dd6986fe289eea87e\">\n.flex_column.av-4sjms8r-3a5ec466492c4a4dd6986fe289eea87e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4sjms8r-3a5ec466492c4a4dd6986fe289eea87e av_one_full  avia-builder-el-41  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzyg8a-742d4c4edeeaafc3ced419457d989224 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Establish a Running Routine: Consistency as the Key to Success<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to stick with running long-term is to make it a habit. Set fixed training days, like Monday, Wednesday, and Saturday, so running becomes a natural part of your weekly routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And remember, running with others can make all the difference! If motivation is an issue, find a <\/span><b>running buddy<\/b><span style=\"font-weight: 400;\"> or a local group. Running together makes it easier to stay committed, and the support can push you to improve. Don\u2019t worry if your running partners are more experienced, they can offer great advice and motivation!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No running buddies nearby? No problem! Check out Facebook groups or running communities in your city. If you prefer running solo, running apps can help track progress and keep you motivated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly &#8211; <\/span><b>stick with it<\/b><span style=\"font-weight: 400;\">! Once running becomes a habit, it\u2019ll feel like second nature. Breaking the routine makes it harder to restart.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In case you are more of a lone wolf and need some motivation, check out our article with <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/procrastination-tips\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">tips on beating procrastination!<\/span><\/a><\/p>\n<\/div><\/section><\/div><div class='flex_column_table av-2g99i-15-cffcd70f7d45214d8b87f0139c92b0b4 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-15-cffcd70f7d45214d8b87f0139c92b0b4\">\n.flex_column.av-2g99i-15-cffcd70f7d45214d8b87f0139c92b0b4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-15-cffcd70f7d45214d8b87f0139c92b0b4 av_one_half  avia-builder-el-43  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-m8gzz3eh-c9480c4a9cc51ef9d9bc186f308a520f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Nutrition and Hydration: The Right Energy Supply for Runners<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people underestimate how important proper nutrition is for sports. The right food gives you energy, helps recovery, and protects muscles and joints from injury. <\/span><b>Carbs<\/b><span style=\"font-weight: 400;\"> are especially important for endurance runners since they\u2019re the main source of energy.<\/span><b> Protein<\/b><span style=\"font-weight: 400;\"> helps with muscle repair and strengthening &#8211; both should be balanced in a well-rounded diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before running, avoid heavy or greasy foods &#8211; running on a full stomach can lead to discomfort. Instead, go for<\/span><b> light snacks<\/b><span style=\"font-weight: 400;\"> like a banana or some nuts, and try to eat at least <\/span><b>1\u20132 hours before your workout.<\/b> <a href=\"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/\" target=\"_blank\" rel=\"noopener\"><b>Staying hydrated<\/b><\/a><span style=\"font-weight: 400;\"> is just as important: water or isotonic drinks help keep your body fueled. After your run, protein- and carb-rich snacks like yogurt or whole-grain bread support recovery.<\/span><\/p>\n<p><b>STUWO Tip:<\/b><span style=\"font-weight: 400;\"> Check out our <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">additional nutrition tips for athletes<\/span><\/a><span style=\"font-weight: 400;\"> to make sure your body gets all the essential nutrients before and after your workout!<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m9icogqu-57241da7325c103faafa7549ad658ded\">\n.avia-image-container.av-m9icogqu-57241da7325c103faafa7549ad658ded img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m9icogqu-57241da7325c103faafa7549ad658ded .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m9icogqu-57241da7325c103faafa7549ad658ded av-styling- avia-align-center  avia-builder-el-45  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150577 avia-img-lazy-loading-not-150577 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser.jpg\" alt='' title='Water,From,Jug,Pouring,Into,Glass,On,Wooden,Table,Outdoors'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17axum7v-5d2183d82e13ddb700844c4bed5b714a\">\n.flex_column.av-17axum7v-5d2183d82e13ddb700844c4bed5b714a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-17axum7v-5d2183d82e13ddb700844c4bed5b714a av_one_half  avia-builder-el-46  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-123pmapn-e8dc77d98778ce605008a51fe6ac7e8f\">\n.avia-image-container.av-123pmapn-e8dc77d98778ce605008a51fe6ac7e8f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-123pmapn-e8dc77d98778ce605008a51fe6ac7e8f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-123pmapn-e8dc77d98778ce605008a51fe6ac7e8f av-styling- avia-align-center  avia-builder-el-47  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150577 avia-img-lazy-loading-not-150577 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser.jpg\" alt='' title='Water,From,Jug,Pouring,Into,Glass,On,Wooden,Table,Outdoors'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1030x686.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-xbcmo1n-3f449349a33f4c4edd17eb3c78d9c08e\">\n.flex_column.av-xbcmo1n-3f449349a33f4c4edd17eb3c78d9c08e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-xbcmo1n-3f449349a33f4c4edd17eb3c78d9c08e av_one_full  avia-builder-el-48  el_after_av_one_half  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8gzzld5-2d6a2a131de0ecb8f1f4403d94ad2f06 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Rest and Sleep: Recovery for Better Performance<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s great if you\u2019re motivated to run every day, but without proper recovery, you risk injuries. Rest days are just as important as training! Plan <\/span><b>1\u20132 rest days per week<\/b><span style=\"font-weight: 400;\"> to allow your muscles and immune system to recover. Light stretching or walking on rest days can keep you active during those days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find a rhythm that gives your body the recovery it needs, and it will reward you for it. As you gain experience, you can gradually increase your training days.<\/span><\/p>\n<p><b>Sleep <\/b><span style=\"font-weight: 400;\">is just as important! While you rest, your body recovers, muscles repair, wounds heal, your immune system strengthens, and your performance improves. Aim for<\/span><b> 7\u20138 hours of sleep <\/b><span style=\"font-weight: 400;\">each night to stay healthy and fit in the long run.<\/span><\/p>\n<\/div><\/section><\/div><div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-50  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m8h0afh9-2ddec1300491767581ac3eb2bc849892\">\n.avia-image-container.av-m8h0afh9-2ddec1300491767581ac3eb2bc849892 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m8h0afh9-2ddec1300491767581ac3eb2bc849892 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m8h0afh9-2ddec1300491767581ac3eb2bc849892 av-styling- avia-align-center  avia-builder-el-51  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158026 avia-img-lazy-loading-not-158026 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg\" alt='' title='Healthy,Group,Of,People,Jogging,On,Track,In,Park.,Happy'  height=\"1328\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-300x199.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1030x684.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-768x510.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1536x1020.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1500x996.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-705x468.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-v7262gr-5a4fdcc0454eae048e7e28c03447ec26\">\n.flex_column.av-v7262gr-5a4fdcc0454eae048e7e28c03447ec26{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-v7262gr-5a4fdcc0454eae048e7e28c03447ec26 av_one_half  avia-builder-el-52  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-m8h0082n-8b845183edd4e95c6e535abafbdcce3c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">Staying Motivated: How to Overcome Mental Barriers<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To stay motivated and overcome your inner laziness, listening to <\/span><b>music or podcasts <\/b><span style=\"font-weight: 400;\">while running can help &#8211;\u00a0 time flies, and you stay focused. Set<\/span><b> clear goals<\/b><span style=\"font-weight: 400;\">, track your progress, and reward yourself when you reach them. That could be a new sports outfit or just the great feeling of accomplishing something.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mixing things up also keeps motivation high:<\/span><b> Try different running routes<\/b><span style=\"font-weight: 400;\"> or take part in<\/span><b> challenges and running events<\/b><span style=\"font-weight: 400;\">. It gives you a goal to work towards and makes training more exciting. <\/span><b>Combining running with other sports<\/b><span style=\"font-weight: 400;\"> is also a great idea &#8211; cycling builds endurance while being easy on your knees, swimming relieves joint stress and improves breathing, and strength training enhances stability and running efficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need support or find running alone boring, look for a running buddy or join a<\/span><b> running group<\/b><span style=\"font-weight: 400;\"> \u2013 it\u2019s often easier to stay committed together!<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-m9icpams-97e44f2a4f9679a920e5fc93605ce493\">\n.avia-image-container.av-m9icpams-97e44f2a4f9679a920e5fc93605ce493 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-m9icpams-97e44f2a4f9679a920e5fc93605ce493 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-m9icpams-97e44f2a4f9679a920e5fc93605ce493 av-styling- avia-align-center  avia-builder-el-54  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158026 avia-img-lazy-loading-not-158026 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg\" alt='' title='Healthy,Group,Of,People,Jogging,On,Track,In,Park.,Happy'  height=\"1328\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-300x199.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1030x684.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-768x510.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1536x1020.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1500x996.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-705x468.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-pqjc4zf-c7cf524fdc87ed923f5c95c896974d4d\">\n.flex_column.av-pqjc4zf-c7cf524fdc87ed923f5c95c896974d4d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-pqjc4zf-c7cf524fdc87ed923f5c95c896974d4d av_one_full  avia-builder-el-55  el_after_av_one_half  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-m8h052de-3fbe9e258b2a67aba4130b1093d8fdf3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3><span style=\"font-weight: 400;\">The Right Mindset for Running Beginners: Stay on Track with Joy, Not Pressure<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t put too much pressure on yourself and be patient. It\u2019s completely okay to take breaks, run at a slower pace, or not hit your goals 100%.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perfectionism can actually get in the way of progress &#8211; every run doesn\u2019t have to be perfect, because improvement takes time. Instead of comparing yourself to others, focus on small milestones and celebrate your own achievements. Your health is just as important: Pushing too hard can lead to overtraining and even long-term injuries. That\u2019s why recovery and rest are key. Running can also be a great way to clear your mind and relieve stress. If you see it as a way to recharge rather than a pressure-filled task, you&#8217;ll stick with it and enjoy it in the long run!<\/span><\/p>\n<\/div><\/section><\/div><div  class='hr av-me67c8r-0593ea5868408c5c6db4b3608da902ff hr-short  avia-builder-el-57  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-h6xdl4r-80f11b4f40216c5f21c00d067c7a8f33\">\n.flex_column.av-h6xdl4r-80f11b4f40216c5f21c00d067c7a8f33{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-h6xdl4r-80f11b4f40216c5f21c00d067c7a8f33 av_one_full  avia-builder-el-58  el_after_av_hr  el_before_av_hr  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-m8h05k8k-8e0d16a7b1b33e28f4e23531dba8f514 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Avoid Pitfalls: Common Mistakes in Jogging for Beginners\"><span style=\"font-weight: 400;\">Avoid Pitfalls: Common Mistakes in Jogging for Beginners<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few common mistakes that can slow beginners down or even lead to injuries. Avoiding these will help you stay motivated and healthy in the long run.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting too fast and overexerting yourself:<\/b><span style=\"font-weight: 400;\"> Many beginners set off too quickly and are exhausted within minutes. A steady, comfortable pace helps build endurance gradually and makes running more enjoyable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skipping strength training: <\/b><span style=\"font-weight: 400;\">Running alone isn\u2019t enough to prepare your body for the strain. Strength and stability exercises help protect muscles, tendons, and joints, improve running technique, and prevent injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring proper running form<\/b><b>:<\/b> <span style=\"font-weight: 400;\">Poor posture or incorrect movement patterns can lead to knee and hip problems. Keep your posture upright, engage your arms, and land lightly on your feet to minimize impact and reduce injury risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Running through pain: <\/b><span style=\"font-weight: 400;\">Pain is your body\u2019s way of signaling a problem\u2014ignoring it can lead to serious injuries. Instead of pushing through, adjust your training, take breaks, and seek professional advice if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of progression: <\/b><span style=\"font-weight: 400;\">If you always run the same distance and intensity, you won\u2019t see much improvement. Gradually increasing your running distance, incorporating speed intervals, or adding new challenges will keep you progressing and motivated.<\/span><\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='hr av-a8pym0r-741f61bdf5b76d1f4aa510b88747cf7e hr-short  avia-builder-el-60  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6can0hn-94f44384c3fa57478b46be62765c5598\">\n.flex_column.av-6can0hn-94f44384c3fa57478b46be62765c5598{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6can0hn-94f44384c3fa57478b46be62765c5598 av_one_full  avia-builder-el-61  el_after_av_hr  avia-builder-el-last  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-m8h06195-61e2ea169f66ff0403bb1d4aea1a5012 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Conclusion: Your Path to Becoming a Successful Runner\"><span style=\"font-weight: 400;\">Conclusion: Your Path to Becoming a Successful Runner<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a great way to stay fit and clear your mind \u2013 but the right approach is key to staying motivated in the long run and avoiding injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sticking with it is important, but it\u2019s just as essential to not overwhelm your body. Unrealistic expectations or pushing too hard too quickly can lead to frustration or even injuries. Instead, approach your training with patience and fun, celebrating small wins along the way. Every kilometre you run, every longer endurance phase, or even just the feeling of running a bit easier are victories that keep you motivated and show that persistence pays off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, grab your running shoes and go for it \u2013 what are you waiting for?<\/span><\/p>\n<\/div><\/section><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0\">\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2019\/08\/2000x600px_2b-1500x430.jpg);\nbackground-position:50% 50%;\nbackground-attachment:fixed;\n}\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0 .av-section-color-overlay{\nopacity:0.4;\nbackground-color:#000000;\n}\n<\/style>\n<div id='kontakt-fullscreen'  class='avia-section 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