You always watch the busy runners in the park and wonder where they get their motivation and stamina from? You are jealous, but you also think you will never make it? Don’t worry, they all started out small. Running fans who rock 10-15 kilometres today had to master their first metres at some point. We’ll tell you how to get started and how to improve.
Jogging: So good for your body
In principle, anyone who has decided to run no longer has any excuse not to do sport. Because you can really jog anytime and anywhere. It is clear that running is more fun in good weather than in rain. But even so, precipitation or colder temperatures are no reason not to start running – the right running clothes will take care of that. Your body will thank you for it.
Because running is not only good for your cardiovascular system, but also burns a lot of calories and is good for your mental health.
How to get started: tips and equipment
How does one learn to jog?
In the beginning, it all depends on the technique, i.e. breathing and walking correctly. A good standard is the rule: inhale 2 steps and exhale 1 step. This way a certain routine comes into your breathing, the circulation remains stable and the muscles are supplied with sufficient oxygen.
If you start jogging, you should also initially stick to a four-week running schedule for beginners. Here it is determined day by day how much and how long you should run. With such a plan you will increase from week to week and soon you will manage the 30 minutes!
Jogging: How many kilometres is ideal?
As a general rule, you should not run more than 10 percent more than in the last training session. If you are a beginner, one kilometer is enough at first. After two or three running units you can always increase your running by 10 percent and slowly but surely get your muscles used to the run and improve your endurance.
This is how you improve your running fitness
Jogging: That’s why it’s worth getting started
Jogging not only makes you fit, but also happy and healthy. We have 8 super good reasons for you to start running right away. Now!
1. running makes you smarter
Running training not only improves blood circulation, but also dilates the arteries. The result: the brain is better supplied with oxygen. In addition, running permanently increases performance and concentration, according to a study carried out by the Transfer Centre for Neurosciences and Learning in Ulm.
2. running strengthens your heart
The faster you run, the harder the heart has to work. But it also learns to pump more economically, producing more power at a lower beat rate. An effect, by the way, that you can easily check by measuring your resting pulse in the morning when you get up early and then again 4 weeks later. As a rule, it should go down, and that’s a good thing.
10 beats per minute less is an annualized 52.56 million work cycles that you save your heart. The blood circulation is improved and the blood pressure also drops. The probability of a heart attack – one of the most frequent causes of death – is becoming less and less. And: You strengthen your immune system and reduce the risk of cancer, according to the experts of the German Cancer Society (DKG ).
With ideal training pulse you train even more effectively
3. running connects
You are sometimes less motivated? Then ask a friend to accompany you. Because running in pairs is not only more fun, it also helps to find the ideal pace. The reason: The optimal speed is reached when you can easily converse on the side.
In addition, there is the mutual motivation: You don’t cancel a firm date with your girlfriend that easily. Is there no one who can be motivated? When you run, you can also simply make new contacts, for example through running groups.
4. running will bring you to your dream figure
Jogging not only boosts your fat burning. Regular runs make it easier for your metabolism to access annoying fat deposits. Plus: Regular, even running builds up muscles. Above all, they become firmer and the skin appears firmer. Although you train especially the bottom and leg muscles, the upper body is also constantly in motion. The result is a shapely figure.
After a stressful day, running helps to clear your head. © William Perugini / Shutterstock.com
5. running is so simple
All you need is a good pair of running shoes and a Sport-BH and we’re ready to go. Even if you’re not in top form: just start running at a speed that’s comfortable for you. You don’t need a lot of previous knowledge or expensive equipment. You just run and you will notice how you get fitter and fitter. You don’t have to rush anything, because: The more often you run, the greater your goals.
6. running relaxed and makes happy
After a stressful day, running helps to clear your head. Stress hormones such as adrenaline and cortisol are broken down. Take a short sprint in between. According to a study conducted by the Technical University of Munich, happiness hormones are released during higher physical stress.
7. running is a top calorie burner
No matter whether you are on a stepper, cross trainer or bike – no other endurance sport burns more calories than running. For comparison the result of an American study by the Medical College of Wisconsin: In the gym you burn between 500 and 700 calories per hour, depending on the training equipment. Jogging burns 700-850 calories in the same time.
This is why Nordic Walking is totally underestimated
8. running keeps you young
Regular jogging slows down the aging process in the body, according to a study by the Medical Center of Stanford University in California. The improved blood circulation, for example, benefits the skin cells – the concentrated oxygen supply to the cells helps prevent impurities and wrinkles. So you are simply running away from aging!
Running training is therefore also suitable for beginners and offers so many great opportunities to improve your health and physical condition. So put on your running shoes, download the perfect playlist and go outside – your running track is waiting for you.