Congratulations! You've decided to do something good for yourself and start running. Newcomers to running always have similar questions about equipment, training, nutrition, and everything else related to the topic. That's why we've put together this ultimate guide to make getting started with running as easy as possible for you.
6 Valuable Tips for Beginners
To prevent potential frustration and avoid the risk of overexertion, it's especially important at the beginning to set realistic goals. Unfortunately, many beginners often forget this advice and expect far too much of themselves right from the start. But running is much better with realistic goals.
In every sense of the word. Many people run much too fast at first and often with an intensity that can sometimes be hazardous to their health. So, take it easy and don't expect too much from yourself. It will all come with time if you regularly stick with it. First, find a pace where you can still easily hold a conversation. If you can only manage a few gasping words, you're too fast. For beginners, it's not about speed, but about running as relaxed and effortlessly as possible. You'll increase your speed over time practically on its own.
Even if you're reasonably athletic, it's advisable to start with an alternation of running and walking. Muscles tire slower, tendons, ligaments, and joints are less stressed, but endurance is still strengthened. This way, beginners can slowly get used to the new demands.
Gradually, you can increase the duration of the running phases, while keeping the walking breaks the same length. In the next step, you continuously reduce the walking breaks until you eventually run for thirty to forty minutes straight. Measure the time you plan for the walking breaks, ideally with a sports watch , which also shows your pulse. Feel free to plan eight to twelve weeks for the combination of walking and running until you are ready to run longer distances continuously.
A training plan for beginners helps you stay on track and overcome your inner couch potato. First, though, you should find out what time of day you prefer to run and how to integrate running into your daily routine. Next, you can set up a personal training plan or get some help with it. Without a training plan, as a beginner, you might not know when, how often, and how much you should run, and you might lose track of things.
A good training plan includes two to three running sessions per week as well as one or two sessions of stability and strength exercises. These strengthen your basic constitution and also help you to continuously develop your running style. Your training plan should increase the workload at a realistic pace and pursue a clear goal, such as running five kilometers in one go within a certain period of time.
Add variety to your running routes right from the start, even if it seems tempting at first to always take the same path. After all, you're just getting used to running. But you'll quickly realize that running the same route all the time gets boring in the long run.
Vary your routes from the beginning. This not only brings variety, but the different surfaces and paths also challenge your musculoskeletal system in other ways. So, always try a new route or incorporate detours into your familiar routes. This way, you won't get bored and you'll have an even better training effect.
Running is a wonderful way to learn to recognize your body's signals. If you pay attention and listen to them, you'll feel many benefits.
Pay attention to how your runs feel. Do you feel overstrained? Are you in pain? Do you feel overwhelmed? Or under-challenged? These are all signals from your body telling you that you might need to change something about your running training.
If you feel a twinge here and there, that's completely normal; it doesn't even necessarily have to lead to sore muscles. However, if the pain is still there two days after your run or restricts your movement, you should see a doctor. Persistent pain is almost always an indication that you should make changes.
Perhaps you were too ambitious at the beginning? Beginners often injure themselves because they train too often or too hard or increase distances too quickly. You might then want to rethink your training plan. It's always better to react early to pain than to risk serious overexertion and possibly be unable to for weeks, or even months train.
The Right Nutrition for Runners
Pay attention to a balanced diet. Good nutrition is especially important for athletes. This helps your body adapt to the stress, repair cell damage, and continuously increase your performance.
The most important things for runners are carbohydrates and proteins, especially around your running sessions. Avoid industrially processed foods as much as possible, as they often contain many calories and few valuable nutrients. Therefore, look for quality when shopping. Good, low-fat protein sources include white fish, poultry, and legumes. These are also important for muscle recovery after running. Healthy fats are provided by nuts and avocados, as well as salmon, which is rich in omega-3 fatty acids.
For "fuel," you should rely on whole-grain products, which provide valuable fiber that is good for digestion, among other things. If necessary, it can be useful to take additional micronutrients. This is because the body loses electrolytes, trace elements, and other micronutrients through sweat and physical exertion. If these are not replaced sufficiently, deficiency symptoms can occur. If you experience unusual signs of fatigue, it is advisable to have a micronutrient analysis performed.
Get a Medical Check-Up First!
What is generally recommended for all beginners in running aged 35 and over applies especially to overweight individuals: first, get a medical check-up! Before you start running, your doctor should examine you orthopedically and cardiologically to find out if you have any potential limitations.
You can find support here from your health insurance company, as health insurance companies are legally obliged to offer a health check-up every three years from the age of 35. However, if you are under 35, you are also entitled to a one-time health check-up with a doctor.
Some health insurance companies also offer the option of having a sports medical check-up. Therefore, contact your health insurance company directly to learn more about all available offers.
These could include circulatory disorders, potential malfunctions, or previously undiscovered illnesses. This will give you information about your physical resilience and what else you need to consider before you can lace up your running shoes without hesitation.
Running Shoes for Beginners
The most important piece of equipment for runners are running shoes. They make or break the entire experience. Beginners in running are initially best advised to use all-round shoes . They usually have balanced cushioning and offer sufficient stability with high wearing comfort. At the same time, good all-rounders allow enough directness so that you can still feel the ground.
These all-rounders among running shoes are suitable for various surfaces and distances. For beginners, are wonderfully suitable the following models, for example:
For Nature Lovers: Trail Running Shoes
If you live in the country and run primarily on unpaved forest and field paths, it may be useful to switch to trail running shoes to use. These are specially designed for running over rough terrain. Trail shoes feature a coarse, non-slip tread for reliable grip and many models have a waterproof upper material that protects your feet from external moisture. Among the most popular trail shoes are the Terrex series from adidas and GEL-TRABUCO from ASICS.
The adidas Terrex impress with their fit and durable cushioning. The EVA midsole gives you the feeling of walking on clouds even in the mountains and the breathable upper material ensures a good climate in the shoe. The GEL-TRABUCO from the Japanese sporting goods manufacturer ASICS is a versatile trail shoe that offers high durability for trail runs and long hikes.
For even more information on buying running shoes, we would like to recommend our running shoe guide to you. This makes the decision much easier given the wide selection!
Frequently Asked Questions
Of course, you can also start running at an advanced age. There is actually no age limit for running.
Seniors who run regularly reduce the risk of cardiovascular disease and slow down biological aging. They suffer fewer heart attacks, maintain their vision and hearing longer, and are less likely to develop dementia or Alzheimer's.
Especially for older beginner runners, a cautious start is important. This means primarily walking first, before gradually starting to jog and increasing your pace. But before that, please definitely get a medical check-up!
If you chafe while running, it can have various causes. Some areas can easily with a little Vaseline be protected from friction. In many cases, however, chafed areas can also be a result of incorrect running clothing. Cotton clothing, for example, may be very comfortable for everyday wear, but it is unsuitable for sports. When it gets damp from sweat, the clothing starts to stick to the skin and chafe in some places. Furthermore, you cool down faster, which increases the risk of colds and injuries.
Instead, opt for functional clothing that is breathable and reliably wicks moisture away from the skin to the surface, where it can evaporate. This also gives you a pleasant fresh feeling even during intense runs and protects your skin from chafing. In addition, good running clothing dries very quickly, which significantly increases wearing comfort. Functional clothing with a compression effect promotes blood circulation, which is not only good for your performance but also aids recovery.
As basics in terms of functional clothing, we recommend the following:
With this running clothing and a good pair of running shoes, nothing stands in the way of your running enjoyment!
Running on a full stomach is difficult, but without any food, you lack the necessary energy for an effective workout. It's best to eat only light meals in the last three hours before your run, such as some fruit or vegetables.
A drink made from electrolyte powder provides you with important minerals and trace elements such as magnesium and vitamin C, which play an important role in energy metabolism. After running, you should wait half an hour before eating a normal meal.
One of the many positive aspects of running is that you hardly need any equipment to get started. However, running shoes are very important. You should definitely get them! Because ordinary sneakers easily lead to injuries, especially for beginners.
Everyday sneakers, if at all, cushion impact forces only insufficiently and they offer little stability. Therefore, they are unsuitable for running. So, it's better to get a good pair of running shoes instead, you'll be surprised how much more fun running is with them. And you'll never want to wear other shoes while jogging again.
In addition to good running shoes, it is also recommended for beginners to wear special running clothing to wear. Cotton clothing sticks to the body when it gets damp, causing you to cool down faster and sometimes chafing the skin. Breathable functional clothing, on the other hand, prevents too rapid cooling down by transporting moisture away from the skin to the surface, where it can evaporate.
This way, you'll have a consistently comfortable feeling even during intense training sessions. Wind and weather-resistant running clothing like thermal clothing as well as running jackets and vests guarantee that you can go running without hesitation even in rain, snow, or cold. If you want to learn more about what to consider when running in different weather conditions, we would like to recommend these guide articles on the topic of running in the cold, the rain, and the dark.
Furthermore, running socks are highly recommended, as they fit perfectly to your foot and do not slip, which prevents blistering and chafing. The breathable material also prevents your feet from sweating too quickly.
Being overweight is definitely not an obstacle to starting to run. However, overweight people should keep a few extra things in mind when starting out so as not to overstrain the body.
A higher body weight means greater stress on the joints and the entire musculoskeletal system when running. However, this should not deter anyone from running. Heavier runners are to the stresses of running on muscles, tendons, and joints more exposed. This makes them more susceptible to classic overuse problems in the knee and ankle joints, as well as in the back. To counteract this, running shoes with particularly high cushioning and stability are recommended.
Overweight runners – like all other beginners – should take it easy at first. Initially, limit yourself to walking. This protects your joints and gently accustoms your body to the endurance strain. Meanwhile, you strengthen your muscles, increase your fitness, and possibly lose a little weight, especially if you stick to a balanced diet. After a while, you can start to integrate running phases into your training until you are ready to run continuously for thirty to forty minutes.
Conclusion: it Doesn't Take much to Start Running
As you can see, it doesn't take much to start running. Good running shoes, some basic running clothing, a realistic training plan for beginners, and you're ready to go!
We hope that this guide your questions answers about running and makes it easier for you to get started in running. And we wish you much success and enjoyment!
