Running training for beginners


Running training for beginners

Running is the ideal sport for beginners as well as for advanced athletes and with a guarantee of success, because hardly any other sport makes you so fit and enduring in such a short time.

The running recipe for success
The recipe for success when running starts with the right training and ends with the right equipment and the right diet. Below you will find tips on the topics: endurance, training plan, running shoes, treadmill, power bars and much more. help to get fit for jogging and running:

This is how the ideal running training begins: With a well-structured training plan, even newcomers to running can manage up to ten kilometers at a run after just a few weeks and without panting or collapsing. You should start your training calmly and relaxed, the first few weeks are dedicated to building up your endurance, which means that you should concentrate on brisk walking and slow running.
In nature you set the pace yourself, in many cases the treadmill has a specially designed program that allows you to walk briskly. After a week, the walking breaks that you have to take while running should already decrease.

Running training for beginners

Walking breaks are definitely allowed and necessary to get the body used to the new situation. The pulse can calm down again and the muscles recover. The right speed for running is one at which you can still have a conversation.

First successes after only a few weeks: After about 5 weeks you should be able to walk for 20 to 30 minutes at a time. You should still be able to talk to your running partner without having breathing problems and as a small guide to the most comfortable breathing; The following rhythm has often proven itself for runners: breathe in for 4 steps, breathe out for 4 steps. On the treadmill, you can enter your intervals as you create them and gradually increase them.
If success comes more quickly: then you can switch to not only running in the flat, but to prefer hills and mountains. Here you also strengthen your muscles and endurance. The treadmill naturally offers a hill setting.

The ideal running equipment
Runners don’t need much. However, you should definitely not do without two or three things. Running shoes have top priority. Under no circumstances should you compromise here, because only with the right shoes, which you can ideally buy in a specialist shop where they can help you with tips, can you ensure that your feet and legs do not suffer from the training. And for a better posture there is the running mouse.

Comfortable clothing that is breathable and allows you enough freedom of movement should also be part of your equipment. The pedometer has proven to increase motivation and is a convenient way of demonstrating training success. With a pedometer you can precisely coordinate and track your training progress. You can buy the right treadmill from a specialist dealer, who can help you with important advice.

This is what runners eat
It is important for runners to drink more fluids. Drink, drink, drink is the motto and ideally distributed throughout the day on the basis of tap water and unsweetened tea. The running training itself should ideally be carried out without drinking anything, as the stomach should be spared during the movement. When walking past a drinking fountain, however, you do not have to hold back under any circumstances, but drink in moderation.

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Nothing should be eaten two hours before training, again to protect the stomach. You should also avoid eating during training. For longer routes, which sometimes lead uphill, you should have a bar or a banana with you. After training, you can feast, ideally with protein, because now the nutrients end up directly in the muscles and strengthen them.

Warm up before running – what to look for?
The weather is wonderful, the day is still young and you are highly motivated. All you have to do is put on your running shoes and off you go! But sooner than expected, the beautiful summer day can lose its charm. You start running full of energy and enthusiasm, and then suddenly – a cramp that brings tears to your eyes.

It can be very painful and last a long time. In the worst case, you can still feel the consequences of the calf cramp days later. With the right warm-up exercises, that wouldn’t have happened.

Activate the circuit by warming up
As the name suggests, before running, muscles are literally warmed up with certain exercises. They are gradually activated and prepared for the subsequent physical exertion by stimulating blood circulation. As a result, the body is not surprised by the sporting activity, so to speak, and strains and side stitches can be prevented.

Warm-up exercises before running
A few exercises that can be completed within 5 minutes are enough to warm up properly before running. Here are some examples of warm-up exercises:
• Stand on one leg and raise the other leg up in front of you at a slight angle.

Now begin to circle the foot of the bent leg. The circles should gradually increase in size until the entire leg is in motion. Now change direction by making smaller and smaller movements starting from the large circles. Then do the same with the other foot.

Stand up straight, legs together. Then lift one leg and pull it slightly towards the body. Hold this position for a few seconds. Without putting your leg down, stretch it backwards and pull your foot towards your buttocks. Hold this position again for a few seconds, then switch legs.
• Raise your arms and make large circles with both arms, but in opposite directions. After the 10th time, switch directions.
• Standing hip-width apart, bend forward, keeping your back straight, and stretch your arms overhead. Now grab your right ankle with your left hand and vice versa. Repeat this exercise several times.
• Bend your knees and jump powerfully, grabbing your arms and stretching them up.
• Lean your back against a wall and bend your knees as if you were sitting on a stool. Place your hands palms against the wall while hanging. Hold this position as long as possible.
• Useful exercises are also squats, circling the shoulders and hips or lunges.

Proper breathing while running

Always nice and slow

The best warm-up is of no use if you go flat out afterwards and your knees hurt badly . Instead, you should start with a brisk running stride, and once your body adjusts to the faster, deeper breathing and you feel properly warmed up, increase the pace. This means that running does not become torture for amateur athletes.

Proper nutrition for runners
The temperatures are rising again, the snow is melting and letting the first signs of spring through. Then at the latest it will be time to get rid of your winter fat, which until now you could hide so nicely under wide sweaters.

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Women in particular rely on the fact that the kilos just tumble when running or jogging. In fact, running also loses weight and tones the body, but the new level of fitness also means that you have to change your diet.

How to lose weight by running
In most cases, being overweight is a sign of poor nutrition. If you want to lose weight, you not only have to do sports, but also change your general lifestyle. This is the only way to lose weight effectively and permanently. In connection with running, the following should be considered when it comes to nutrition:

In general, you should avoid animal fats and sugar as much as possible. Instead, vegetables, fruit, fish and whole grain products are on the menu. Meat should still be on the plate once a week, as it supplies the body with important nutrients such as iron. However, completely dispensing with fats is counterproductive, as they essentially lubricate the combustion engine. However, no animal fats should be used, but the healthier vegetable fats.
Before running, you should avoid fruit juices and coffee because of the acidity, the last main meal should be at least 2 hours ago and should be easily digestible and low in fiber.
Many carbohydrates are burned during running, which should be returned to the body after exercise. You don’t have to be afraid that running was for nothing because the body continues to burn calories for some time after running. The best way to replenish carbohydrate storage is with muesli, bread, rice, potatoes or pasta, of course with a light sauce instead of a greasy one.
Under no circumstances should you go running hungry, as after the training session a food craving is guaranteed and there is a risk of consuming more calories than you have burned. Food cravings are generally a sign that you’ve done something wrong while jogging. Next time slow down and focus more on regular, deep breathing.
• The fact that lunch has to be warm and the largest meal of the day in terms of quantity and calories is now considered outdated. Instead, it makes more sense that breakfast, lunch and dinner cover the daily requirement of calories and nutrients in roughly equal proportions and that you eat small, light snacks such as fruit in between.
• Energy bars are not recommended. They only provide a short-term supply of energy and usually contain a lot of sugar. With a healthy diet, they are not necessary anyway.
Sporty through life
Regular exercise and a healthy diet will not only result in weight loss, but many other lifestyle improvements. The body is tighter and more resilient, you have a much better condition and endurance and you are generally more agile and motivated.

Alongside adrenaline, endorphins are also released when running, which is why running also makes you happy and satisfied. Those are probably enough reasons to dig out the running shoes from the basement.

Sore muscles and stitches in the side – tips for running without pain
When running, you often come across people walking along the route with a red face, their hands on their hips and panting deeply. These are not models on the catwalk, but unfortunately mostly athletes who were suddenly surprised by a stitch.

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This can be quite painful and it takes a long time for the pain to go away. Side stitches and sore muscles are signs that you did something wrong while jogging.

What is a side stitch anyway?
First of all, a stitch in the side is a sign that you have overworked your body while running. Beginners in particular accelerate too much the first few times and then have to deal with the consequences. In general, there are two theories as to how the side stitch comes about:

The first theory is that the stitch in your side comes from the diaphragm. When you run, you breathe faster and deeper, which puts more strain than usual on the diaphragm, which is part of the respiratory muscles.
• The second theory states that the strain on the untrained body increases the blood supply to the spleen and the organ therefore swells. The stretching of the organ is then noticeable as a stitch in the side.
What to do if it stings
Ideally, of course, you make sure that you don’t get a side stitch in the first place. For beginners in particular, this means slowly starting to run so that the body can get used to the new strain. Should the unpleasant stinging still occur, instead of running, you should walk on quickly and breathe in and out deeply, while continuing to tense your abdominal muscles. In addition, massaging the affected area also helps to relieve tension. And from then on, it’s time to take it slow!

Inner weakness meets sore muscles – two who don’t get along
You’ve finally managed to fight your weaker self, and then the reward is that you can hardly get out of bed the next day because of sore muscles. Many amateur athletes from the federal states still believe that sore muscles are a good sign because it means that you have done something. Unfortunately, that is a misconception. Sore muscles just mean you did something wrong while running!

How does muscle soreness come about?
It used to be assumed that sore muscles were caused by over-acidification of the muscles. However, this theory has already been disproved. Instead, it was found that the cause of muscle soreness is tiny tears in muscle tissue. These tears cause inflammation, water leaks in, and the muscle swells.

This sounds worse than it is, these are not injuries, just a temporary condition. Sore muscles are a sign that you overexerted yourself during your last workout. Here, too, the only effective prophylaxis is to slowly increase your running speed instead of starting at too high a speed.

What to do with a hangover?
The most effective for sore muscles are heat treatments, eg baths, visits to the sauna or hot water bottles. Massages are counterproductive because the muscles are stimulated instead of relaxed.

Always nice and slow!

Only the runner himself can avoid stitches and sore muscles. Admittedly, this takes a lot of discipline. The happiness hormones and the energy boost spur you on to top performance while jogging, you step on the gas and would like to circumnavigate the world. You have to force yourself to shift down a gear. As with almost all sports, the same applies to running: the journey is the goal!

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