Jogging beginners

COOL DOWN TO KEEP THE BENEFITS OF YOUR RUN
We can’t stress it enough – don’t skip your cool down! After a run, your muscles are warm and pliable. Stretching after a run is one of the most important steps to preventing injury. It will also help make you less sore the next day. Follow the foam roll exercise video below to cool down:

The running plan is separated into two phases:

Phase 1 helps you get used to your new routine
Phase 2 helps you amp up the effort

8. MAKE SURE TO CROSS TRAIN
Your heart loves variety, and doing different types of sports also reduces the stress running places on your joints and spine. Plus, it keeps things from getting boring. “And this helps keep your love of running alive,” says Sascha in conclusion.

TAKE CARE OF YOUR BODY
Have you just started running? Remember, running is a full-body workout. “Your core is the control center. Through it, your arm swing influences every movement from your hips down, including step length and cadence.” In order to run tall, you need a strong, healthy, stable core. The rest of your muscles should also be in good shape so you can run light on your feet. Plus, a well-conditioned body helps prevent overuse and compensation injuries. This applies for all the body parts involved in running. “Regular strength training leads to better running performance.”

DON’T GET WORKED UP ABOUT SIDE ACHES
Many people suffer from side stitches when jogging. Sascha’s advice is to avoid eating anything solid about two hours before your workout and only drink in small quantities. When a side stitch does strike, take a break and walk. “Breath calmly and in a relaxed rhythm. Press your hands against the side that hurts.” Don’t start running again (and then only slowly) until the pain has gone away.

“It must adapt to the new demands on the cardiovascular system and prepare your muscles and bones for the next run,” says Sascha. Schedule your training so you run one day and rest the next. This simple training plan can help beginner runners achieve the greatest training effect and avoid overuse injuries.

Your first run went well and you want to head out again right away? Great! 🙂
But you should wait a day before attempting the next workout: your body needs to rest so it can recover from the first running session.

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. Only those who give their body time to gradually get used to the new demands will have long-term success.”

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.

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.