Starting to jog regularly is sometimes harder than you think. With these tips for jogging beginners you can get started.
Whether in the forest, by the river or in the park, you can usually discover beautiful running routes even in the city. Jogging also keeps you fit and strengthens your health. However, there are a few things to consider for beginners. We’ll show you how to start running correctly and stay motivated in the long term.
Start jogging
As a beginner, there are a few things you should consider when jogging before you get started:
- Disillusionment often comes quickly with big resolutions. Therefore, set yourself realistic goals at the beginning and only increase your running time slowly and gradually by a few minutes.
- The pace doesn’t matter at the beginning. Walking and running sections can feel almost equally fast here. Increase your jogging speed slowly.
- Try to integrate jogging into your everyday life. Aim to go jogging two to three days a week. Regular training is ideal.
- Don’t overwhelm yourself at first and listen to your body. If you have symptoms, it is better to run less and for shorter periods than to overdo it. Your joints and ligaments have to get used to the new strain.
- Pay attention to how you hold your arms. Hardly any other mistake is made when running as often as incorrect arm positioning. Correctly you should move your arms straight forward and back. But many people move them crosswise. Also, keep it loose and relaxed so you don’t tense up.
- When running, it’s better to take many small steps rather than a few large ones.
- When jogging, start slowly to warm up and avoid injury.
Stay on track while jogging
So that you don’t lose motivation too quickly, heed the following tips:
- Be aware of how healthy regular jogging is: it strengthens your immune system and cardiovascular system. You’ll also be out in the fresh air a lot and your muscles will become stronger.
- If you don’t reach your goals right away, set other, less ambitious goals or give yourself more time to achieve your goals. For example, you could start with slow jogging.
- Find a running partner with a similar fitness level. The motivation is much greater in pairs or in a group.
Running equipment for jogging beginners
The most important thing when running is the right shoes; these can prevent injuries and joint problems. Buy sensible, sustainable running shoes. The best way to do this is to get advice from a sports store.
But there is also a lot of other equipment for running. Especially helpful for jogging beginners:
- Apps like Runtastic automatically measure your running distance and speed. They also save your last runs. This way you can better understand your development.
- If you don’t have a smartphone or are simply not a fan of apps, you can also use a heart rate monitor. With this you can better understand whether you are overloading your body.
- Breathable functional clothing transports moisture to the outside. This keeps the body dry and prevents it from cooling down. This is particularly important for jogging in winter. You should choose a signal color for the jacket. This means you can be easily recognized even in winter or in the dark. Attention: However, functional clothing in particular often contains questionable materials or substances. But there is also recommended sustainable sports fashion.
Edited by Laura Hintereder
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