Jogging will become one of the most popular sports in 2020. But what should you look out for when running, and what is the most effective training method? Here are the best tips for beginners and advanced users.
In theory, it’s straightforward: you lace up your running shoes and start running. In practice, many people’s stomachs turn when they even think about jogging. But once the first step has been taken, it runs by itself. It’s not for nothing that jogging is one of the most popular sports of all. And those who have overcome their weaker self a few times usually get a running fever!
By 2020 at the latest, jogging has become the number one sport. Guilt was – of course – Corona! Not only did all the gyms, yoga studios, and sports clubs have to close: many suddenly had a lot of time, but at the same time were not allowed to have contact with other people – and therefore got into the running game. Because apart from a pair of good running shoes and a bit of motivation, you don’t need much for the training. And that’s why running is also perfect for beginners and all ages – as long as they take the following tips into account.
Jogging For Beginners: 7 Beginners Mistakes That You Should Avoid While Running
- Mistake: Wrong Footwear
For the first couple of runs, do the worn-out old kicks too? Big NO! The wrong footwear is one of the most common reasons why beginners don’t stick with it. If the cushioning of the shoe is over, your feet will start to hurt after a few hundred meters, and the risk of injury increases. No wonder that you lose your appetite. Good running shoes with decent cushioning are available for less than 100 euros (e.g., from Asics ). Of course, the best thing to do is seek advice from a specialist shop with a running analysis. And later on, shoes should be replaced about every 600 kilometers to prevent pain and injuries.
2nd Fault: Uncontrolled Breathing
This is probably the biggest challenge for everyone who took the first step and started running: Breathe in a controlled manner! If we are exhausted, we quickly fall into panting. We supposedly breathe in and out more often, but also faster. Not enough oxygen can get into the blood. The muscles that we use are undersupplied. We’ll be flat faster. Long, deep breaths that allow plenty of oxygen to get into the body are better. At first, it seems impossible and requires concentration. Especially when you have a brutal stretch behind you, the temptation to pant is excellent. This oxygen supply is much better with deep breaths. If you are consistent, you quickly get used to the controlled breathing and take it over automatically. You can also calm your pulse by taking deep, calm breaths.
- Mistake: Overcome Yourself
The good thing about jogging is that you can quickly see success and quickly improve your performance. The bad: This is exactly what carries the risk that many beginners will overuse themselves. If you want too much too quickly, you risk injury and are demotivated when it comes to one. Because our muscles and tendons in the legs and feet also have to get used to the new strain. This usually takes longer than our condition, which develops faster. If you exercise too much, your body will be overworked. The most important thing is, therefore: patience. It also helps to set realistic goals. For example, it was run for 30 minutes straight for the first time. The general rule, especially for beginners: do not train too fast, too intensely, or too long!
- Mistake: Choose The Right Load While Running
The body is not a Swiss clockwork: it cannot always perform the same. On some days, we are fitter. On others, we are slackers. It is also essential to accept this when jogging. There is no point in clinging to times that have already been achieved. Therefore, it is essential to adapt the training to your daily form (you will find out more about this in a moment). The same applies here: If you don’t listen to your body, you are more prone to injury.
- Mistake : The Wrong Diet Before Exercise
No, this does not mean strict nutrition plans or protein shakes. On the contrary, it’s straightforward: It’s best to run on an empty stomach, i.e., don’t eat anything two hours before exercise. Anyone who still has hunger pangs or still needs some energy is well served with a banana. It’s light but nutritious and provides energy for the run. Otherwise, it is essential to drink enough fluids throughout the day so that the body has enough fluids.
- Mistake: The Wrong Clothes
Whether too warm or too cold: Anyone wearing the wrong clothes while jogging risks getting sick or sweating so much that a good run is not possible. Because when jogging, you work up a sweat. That is why breathable clothing is a must. The following rule of thumb applies when running: Always dress as if it were 10 degrees warmer. In addition, unique socks (e.g., from Falke ) help support the ligaments, improve cushioning and minimize injuries.
7th mistake: Do Not Stretch
After training is before training! For your muscles to regenerate well, you should stretch them. This is also important to prevent typical runner injuries like shin splints. And believe us: once you’ve had this, you’ll never forget stretching again.
Training Plan For Beginners: How To Start Running
Advanced riders usually already know from experience how often and for how long a running unit feels good for them. Beginners often have problems with this, are overwhelmed, and quickly run out of breath. So if you want to start running too, depending on your physical fitness, start with a light run of no more than ten minutes or with interval training.
-> 3 minutes jogging, 2 minutes running / slowly trotting. Repeat 6 times
The breaks are just as crucial as running: there should be at least one day between two runs, which results in two to three runs per week as a good training frequency. It has the best training effect when the runs vary in intensity, i.e., you do one or two slower but more prolonged, and one short, faster run (you will read more about running speed in a moment). By varying the training, you achieve the best possible training effect and thus an increase in performance. Please never forget: You have to warm up for five to ten minutes!
Jogging And Losing Weight: Regular Running Is So Effective
Losing weight always depends on a successful combination of exercise and diet. And jogging is excellent support. 80 percent of all muscles are used, and around 500 calories per hour are burned even at a slow pace. But if you want to burn fat while jogging, you have to pay attention to the right pulse while running. Because depending on the pulse, energy from different energy sources is used, and thus proportionally different amounts of fat are burned.
More effective training and weight loss through pulse control
Fat metabolism training is best carried out in the pulse range of approx. 60-75% of the maximum heart rate (maxHF). This value is our absolute performance limit, depending on our age, and cannot be trained. The maxHF is calculated as follows:
-> 220 – age
The optimal pulse for burning fat is around 130 beats/minute. If you run, you will notice that this pulse can be reached at a slow pace. Therefore, slow but longer runs are better suited for losing weight than fast, shorter runs. Because at a moderate pace, you burn proportionally more fat compared to fast units, as the fat reserves are used to generate energy
Heart Rate Control: How To Find The Optimal Heart Rate Range For Your Training
In sport, a distinction is made between four pulse zones. In principle, two are particularly relevant for joggers, namely the runs in the heart rate range two and three:
1) The quiet endurance run for fat burning in the pulse range from 70 to max. 80% of the max. It is characterized by a low load, which you can hold out for even longer (45 to 60 minutes)
2) The easy endurance run for increased performance. Thank you for warming up here! Five to ten minutes are enough to loosen the muscles, tendons, and joints and thus protect them from injuries.
Combining these two runs will train your endurance most effectively and make the best progress in running training. To stay stable in the heart rate range, check your watch from time to time. If the pulse rises too high, reduce the pace and take a deep breath, the pulse falls again. The more you run with this technique, the more you develop a feeling for your body and your pulse. After just a few weeks, you will notice that you look much less at the clock because you can already feel whether you are running too fast or too slowly.
Heart Rate Control: This Is Why It Makes Sense When Running
Checking your pulse while jogging not only makes sense if you want to lose weight, it is also a good thing for all amateur runners in the beginner and advanced levels. Because this allows you to individually adapt your running training to your physical fitness, if you pay attention to your pulse and not your pace, you run as fast as it feels good for the body on that day and thus demands precisely the performance that it can bring on that day – no more and no less. Using a heart rate monitor (e.g., from Garmin), the load on the body is always the same. 145 beats/minutes are always equally strenuous for the body. Running nine km / h per hour feels easy or too strenuous, depending on your form of the day. Pulse control makes a run a run that is always equally strenuous – even uphill. This motivates not only to jog flat stretches but also to choose hilly running routes. In other words: You should pay less attention to the speed and listen more to your body.
Also Read: THIS IS HOW YOU HEALTHILY LOSE WEIGHT & STRENGTHEN YOUR IMMUNE SYSTEM
Jogging Speed: How Do I Find My Running Pace?
As just described, it makes more sense to pay attention to the pulse than to the speed when running. Sometimes the body is fitter, sometimes less fit, so you can’t expect the same performance every run. So it makes no sense to cling to times that have already been achieved.
Nevertheless, you should also track your speed to be able to see your progress! It would be best to ignore the unit km / h, but to the pace (= min/km). This value is more meaningful because the kilometers per hour only indicate the average value of the entire run. On the other hand, the pace allows comparisons: How fast did I run the first kilometer? How fast is the fifth?
Jogging: These 5 Tips Will Keep You Motivated
Once the first step has been taken, it is essential to stay motivated. Here everyone has their individual preferences.
1st Tip: Find Followers
Whether it’s a running club, with a partner, friends, or a dog: Many find it challenging to get up alone. It’s often easier in good company. But some people prefer to be alone on their own. See what you like better, and don’t let yourself be forced to do anything that doesn’t make you feel good.
2nd Tip: Entertainment
A run like this can get pretty dull, especially the longer you run. So that you don’t overthink and can switch off easily, use the time with good music or a podcast.
3rd Tip: Find A Running Route
But it also helps to choose friendly running routes that you enjoy running and where you feel good. Whether through the forest, over fields, along a river, or past the highlights of your city: find out what you like. If you like the hustle and bustle, you go through the city center. If you prefer to have peace, look for a more remote route. If you want to jog, find a straight and level route. Can it be more varied? Runs in the forest are sure to be fun. There are stones and branches here that have to be avoided.
4th Tip: Listen To Your Internal Clock
Each body has its clock and is ready at different times for a sporting performance such as jogging. Some love to go running before breakfast, others are at their best in the afternoon, and others do their lap late in the evening. As I said: everybody is different. Just experiment a little with the times and see what you like best. And don’t let others put you under pressure.
Tip 5: Celebrate Success
But most of all, it motivates you to see your successes – and you will see that already after the first two weeks of running! Therefore, you should keep a running diary or use a running app like Runkeeper. Your runs are tracked there, and you get feedback on your performance.
Jogging And Health: Why Running Is Good For You And Your Body
Jogging is practically a healthy all-rounder. Studies show numerous positive effects from just one run per week. Of course, the heart and lungs are trained, the cardiovascular system is strengthened, and the oxygen supply and blood flow are stimulated. As a result, you don’t get out of breath that quickly, even in everyday situations like climbing stairs, playing with children, or running after the bus. The joints remain more flexible, and the legs are strengthened. Jogging also lowers the resting heart rate and helps with high blood pressure. Running also has a positive effect on the immune system. All of these factors in jogging lower your biological age. You are generally fitter.
In addition to these long-term effects, jogging has an unbeatable immediate effect: it has been shown to reduce stress hormones. Many passionate runners know it: During a run like this, you can clear your head, especially after stressful days. A short session is enough. Especially in the forest, where there is a soothing scent of needles in the air, you can no longer be stressed if you jog at your comfortable pace and take time for yourself and your body. So: lace up your running shoes and give them a try!
You Are Jogging If You Have Physical Problems: Who Shouldn’t Run?
Every coin has two sides: jogging puts stress on the joints. It is better to walk on soft surfaces such as forest floors instead of tar roads to protect them. Anyone who already has problems with their joints and knees should better bet on gentle sports such as cycling or swimming.
Also Read: 10 TIPS – LOSE WEIGHT HEALTHILY