Learn how to get into running as a hobby, for exercise, or while training. Even as a beginner, running can be easy with the right gear and strategy.
How To Start Running?
Are you super-excited to start your running training? As a new runner, you shouldn’t plan on running the entire distance in one go. Break it down into intervals and try to keep them short at the beginning. Don’t be ashamed to walk between the intervals so you can recover a little, recommends Sascha Wingenfeld. After some time, you can start lengthening the running sections and reducing the walking: begin by alternating between 2 minutes of jogging and 2 minutes of walking. Increase your running intervals by one minute per workout until you can run the entire distance at a stretch without having to walk.
Your body has to get used to the new stresses and strains of running. Many beginner runners start out jogging too fast and pay the price for this mistake within just a few minutes. Frustration, overexertion, pain or even injuries are just some of the consequences. Therefore, start running at a moderate pace (i.e. where you can easily hold a conversation). Even when you feel like cutting loose, you should maintain the same pace for the entire distance. 안전놀이터 Only those who give their body time to gradually get used to the new demands will have long-term success.
Running is a technically challenging sport. Many beginners don’t have the proper technique and make jogging harder than it has to be by wasting a lot of energy. Your body develops the coordination necessary to perform the complex sequence of movements with every kilometer or mile that you run. Try to run relaxed and in good form. Short, easy steps are more effective than long, powerful strides that act as a brake, slowing your forward momentum with every footfall.
Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run . You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don’t get hurt.