Do you want to learn to jog? Great idea. You can find out what to watch out for here.
Learning to jog: background
- Would you like to or should you do sports again, incorporate a little more exercise into everyday life? So how about a jog? Even if the hype surrounding fitness centers has been extreme in recent years, many people prefer to exercise in nature rather than on a monotonous treadmill.
- But while jogging sounds pretty easy, there are a few things to keep in mind. It's about the right running technique, appropriate goals and everything to do with the equipment. We'll show you how to learn to jog so that you'll soon be addicted to it.
Learn to jog: advantages
- Jogging is good for the body because it supplies the brain with oxygen and blood and the cardiovascular system is trained while running. Deposits can thus be detached from the blood vessels better.
- Jogging is also an excellent tool to get around To clear your head and prevent or reduce stress. After running, you will feel relaxed and have new energy.
- to jog also strengthens your immune system and makes your body more robust against colds.
- Jogging burns calories and also strengthens your muscle massso that you get a higher basal metabolic rate. If you want to lose weight, you can either make your diet more flexible by jogging or lose additional kilos through exercise.
What should I consider at the beginning?
Even if jogging is not an extreme sport, one can Health check at the doctor help to find the right load for you. In some cases, a check-up at the doctor is absolutely essential:
- Pain when walking
- Obesity
- You haven't done any sport in many years
- You are a smoker or diabetic
- You have already had a stroke or heart attack
Learning to jog: the right pulse
For you as a beginner, running training is initially about finding the right pace and training your endurance. With a simple formula you can find your suitable Calculate the load pulse for this: Resting heart rate * (220 – age – resting heart rate) * 0.6.
The resting heart rate indicates your heart rate in the morning after getting up. A person who exercises regularly has a lower resting heart rate than an untrained person. Athletes have a resting heart rate of 50 or less, while the untrained usually have a heart rate between 60 and 80.
You can calculate your maximum heart rate (MHR) using the following formula: 220 – age. in the Fat metabolism area do you train at 60 to 70 percent of the MHF and im Cardiovascular training (Aerobic training) at 70 to 80 percent of the MHF. It gets really demanding in the anaerobic area, the intensive endurance training comes into its own and accounts for 80 to 90 percent of the MHF. Anything under 60 percent has almost no training effect. As a beginner runner, you should aim for cardiovascular training.
What clothes do i need?
- First of all, you don't need to shower yourself with equipment right at the start. For the start is a comfortable running shoe of course the basis, you can gradually optimize everything else. In order to find the right running shoe, you should also seek personal advice from specialist staff and test the best shoe for you. At a Running analysis you can tell whether you have flat, splay or flat feet.
- Especially in autumn and winter there is one protective running jacket on. Otherwise you should Wear sportswear that you feel comfortable in. Training pants and a T-shirt are absolutely sufficient for running training as a beginner. Basically, pieces of clothing are advantageous that keep sweat away from you and do not soak them up.
- Next good running shoes can you comfortable running socks buy as a supplement so you can get a good cushioning have.
Learn to jog: important tips
- Motivation: Motivation is a bit like appetite that comes with eating. Every beginning is difficult and if you haven't done any sport for years, you need a lot of effort to start jogging. The first few trainings will be difficult for you and there will certainly come a point where you wonder what you are doing this for. Only after a few weeks does the body and mind adjust to the new load and gradually build up a routine. You notice the positive effects more strongly and the overcoming of jogging decreases continuously. So make it clear to yourself before you start that there will be setbacks and that you just have to persevere.
- Regularly: If the motivation is right, you can also implement the most important point for jogging: regularity. Of course, you don't need to go running every day and that can even be counterproductive. The starting frequency is once a week. Put a fixed day with a fixed time in your calendar so that you don't keep postponing jogging. Half an hour is enough to get started. Beginner runners who immediately overdo it with running training lose interest more quickly. The pace or the minutes run do not matter as a beginner, every completed workout is a success.
- Breathing: Learning to jog and breathing properly go hand in hand. For example, you can significantly restrict side stitches with good breathing. Many beginners breathe far too shallowly and thus significantly reduce their performance in running training. Look for deep breathing from your stomach. You can also include both your nose and mouth in your breathing. First and foremost, focus on taking a relaxed breath and exhaling a little deeper. Try to breathe intuitively and focus only on breathing in the abdomen and breathing out longer. As a guide, you can lean on three steps per breath.
- In a group or alone: Some prefer to train with other people and some are more productive and motivated when they are on their own. Ultimately, you have to decide for yourself which path suits you better. Above all, you should ask yourself the questions, which form is more fun for you and at the same time drives you better. In a group you have the disadvantage that you cannot run your own pace and concentrate less on yourself. Ideally, as a beginner, you have a training partner who is a tad better than you and thus drives you without being on a completely different level.
Correct posture and route planning
- Running on level forest floor is best for beginners. On the asphalt, you put a lot of strain on your joints and knee problems can occur more quickly. Basically, every surface has a different effect on your muscles and your joints.
- Your mileage also depends on the route you choose.Avoid inclines, especially as a beginner, as the foot and calf muscles are particularly challenged here.
- The focus when running should be on your hips. The running movement can be divided into a support phase and a hover phase. The focus is on the hip all the time. The highest point of the hip area is reached in the floating phase and the lowest point is reached in the support phase.
- Make sure not to put your legs too far away from your body, as this will limit your agility. However, the steps shouldn't be too short either. Your legs should be straight, but not straight. Keep your upper body upright as you run. To do this, you can easily straighten your hips. You leave your arms loosely at a right angle parallel to your body. Your head position extends a few meters forward from looking.
Do you want to lose weight and are you looking for a suitable diet? Do you already know the fancy military diet or the demanding New York diet? You can find out here how you can create a healthy eating plan. We'll also show you what an effective training plan for women can look like.
If you want to share tips and tricks about jogging with others, have a look at our BRIGITTE community.