Running has been enjoying enormous popularity for some time now - and jogging is on the rise. From the panting, moderately athletic fighter against the pounds to the steeled Adonis (and his female counterpart).
Jogging – how to avoid teething problems
In their colorful functional shirts, they are now part of the look of every local recreation area - and every self-respecting city organizes well-attended running events. For beginners, however, there are a few rules that make getting started easier.
The initial goals for jogging should be realistic and achievable. This naturally depends on your physical starting point and is therefore difficult to generalize.
In general, however, it is recommended to start by alternating between walking and running. Whether this happens every 3, 5 or 10 minutes is something everyone has to find out for themselves. Gradually, the amount of running is increased and the walking breaks are shortened until they are no longer necessary.
It is a good idea to start each run with a walking session to warm up the muscles, which prevents strains. You will quickly see an improvement in performance, which in turn boosts your motivation. There is perhaps no other sport in which beginners experience such rapid and continuous improvements.
But beware: Muscles and joints need to be built up slowly for jogging in order to avoid injuries, and if you get sore muscles after running, you have already exceeded the optimal limit. It doesn't hurt to learn some basic information about the right running style right from the start - there are plenty of internet forums and specialist literature available - because good technique also prevents injuries and signs of wear and tear.
Achieving the first goals
Soon the first small goals are achieved (maybe 2, maybe 5 km), and now you need a long-term strategy to keep going. And here again, every runner is different. While one person needs big (long-distance) goals like taking part in a half or full marathon, another needs regular time out in the fresh air as motivation.
The decision whether it is better to jog alone or in a group is just as individual. Running together has several advantages: firstly, the feeling of social obligation to keep the agreement, and secondly, it provides optimal breathing control. If you can still talk, you are still running in the green zone.
Equipment for jogging
The topic of running equipment has developed into an almost unmanageable jungle, and the statement "running costs nothing" can certainly no longer be maintained so easily. But there are some things that you can do without when you're just starting out.
First things first: You shouldn't skimp on shoes. To find the right shoe, you should visit a specialist shop that offers individual treadmill analyses. A video recording is used to determine which shoe provides the best support for your foot. With a bit of luck, you might find a suitable discontinued model, which means you can save a little without sacrificing quality. We advise against buying running shoes from discount stores, as they do not meet the quality requirements.
You can be less demanding when it comes to the rest of your running clothing; expensive branded clothing is definitely not a must. You should wear functional underwear, as it wicks away sweat better, but you can get that for little money.
When running in the cold season, however, you should dress warmly; a light, windproof and water-repellent jacket is important to avoid hypothermia. For women, there is of course the issue of sports bras, which also requires sufficient attention until the optimal model is found.
Many runners cannot imagine life without various electronic aids, such as heart rate monitors. Like so many things, these have advantages and disadvantages. Although this form of control is very effective in warning against physical overexertion, it prevents the development of a healthy self-assessment. The many running apps that can actually increase motivation fall into the category of "useful toys", especially if the results can be posted on social media.
Running with children
Parents should introduce their children to running very carefully so as not to overtax them physically. While primary school children should only be involved in running with small running games, 9-12 year olds can certainly run shorter distances regularly; if they like!
But it is also important to remember that growth-related overloads and the resulting damage can quickly occur. There is also the danger of overheating, as children generally sweat less and their heat balance is therefore less effectively regulated. For this reason, drinking is even more important than for adults.
Regular running training can be started in the teenage years, but even in adolescents there is still an increased risk of overexertion due to rapid growth. In general, however, 15 is a good age to start running.
