Running for beginners and returnees

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In order to lose weight, it is fundamentally important that you burn more calories than you consume. And running is the best: you can burn 570 calories an hour. However, newcomers should start with caution, each step impacts the ankle and knee joints at about three times their own body weight.

Rhythm is key when planning a startup. Too often, too long or too fast – especially beginners quickly make mistakes while jogging, which robs them of their hard-earned motivation and sometimes even leads to injuries. For beginners, it is recommended to train no more than once every two days.

Start walking slowly until your body warms up and you reach “working speed”. That way, you can avoid stretching and stretching before your run. If you have a lot of time and enjoy stretching, you can do some stretching again after a short practice. Stretching after every workout is a “must”.

Walk for 15 minutes at a comfortable pace (rule of thumb: you should be able to talk whenever you want). If you have already reached your limits in the 15 minutes of the first running lap, you need to continue within this framework in terms of time and tempo in the next training sessions.

If you can’t get to 15 minutes of the first running lap, it’s better to train at a brisk walking pace first. Continue until you feel fit enough to run for 15 minutes straight.

The alternating running and walking during training isn’t ideal for helping you last longer. The reason: When jogging, the body moves from the anaerobic zone (ie the cardiovascular system is not yet ready to supply enough oxygen for the required performance) to the aerobic zone (ie the heart rate now increases as much as jogging) after about two minutes. load, there is enough oxygen). Two minutes later you feel a crisis, then you fall into a pleasant monotony. If the speed is reduced repeatedly in between, the body will return to the anaerobic phase each time and then have to get used to the increased speed again. If you want to jog in between, you should at least go full throttle so that your heart rate doesn’t drop or drop too much.

You don’t necessarily need a heart rate monitor (heart rate monitor) to determine the correct training intensity. The Borg scale can also be used to find out which area you need to train in. The scale works with a score system that can be used to subjectively describe the effort felt during a physical effort.

However, it is sometimes quite difficult to evaluate yourself, at least for beginners. In addition, you can calculate kilometers traveled, altitude in meters, etc. A heart rate monitor that saves time can also be a good motivator.

As soon as you manage 15 minutes well, you can increase the distance OR the speed. Make sure you always stay in your comfort zone.

But a little bit of ambition and determination is part of running and other endurance sports. Especially in the beginning, it can be difficult to “pass” with a run. But no sweat, no gain.

If you’re used to jogging and now have athletic goals in mind (fun race, half marathon), you can start with interval training (eg, run 200m easy, then run 200m super fast). So you get faster over time. The more enjoyable alternative: choose a bumpy route and keep your pace on the slopes, which will increase your heart rate. Caution: When walking downhill, the load on the knees is high. Therefore, if possible, choose routes with steeper ascents and flatter descents.

For the first competition it is important to choose a short distance (eg women’s run). And above all, keep the joy and set the goal of achieving the goal instead of a super-fast performance.

If you’re past the beginner stage and aren’t chasing any fitness goals, but just want to run regularly, you can easily do it without strenuous interval training. If you want, try the hilly roads. Various websites offer training plans and training tips to prepare for the half marathon.

There are many useful programs and applications that are especially suitable for beginners. A training plan might look like this:

Source : Blick