OGGING TIPS FOR BEGINNERS

Are you a new runner? Have you decided to start running to improve your fitness? Before lacing up your shoes, check out these 8 extremely useful running tips for beginners from running expert Sascha Wingenfeld.

1. START WITH SHORT RUNNING INTERVALS

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. 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.

Expert tip:

Run the first few sessions naturally and without any expectations. Otherwise, you’re likely to lose your motivation.

2. DON’T START OUT RUNNING TOO FAST

Your body has to get used to the new stresses and strains of running. Many beginner runners start out jogging too fast and pay the price for this mistake within just a few minutes. Frustration, overexertion, pain or even injuries are just some of the consequences. 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.”

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3. YOUR BODY NEEDS TIME TO RECOVER

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. “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.

4. RUN EASY AND TAKE SHORT STEPS

Running is a technically challenging sport. Many beginners don’t have the proper technique and make jogging harder than it has to be by wasting a lot of energy. Your body develops the coordination necessary to perform the complex sequence of movements with every kilometer or mile that you run. “Try to run relaxed and in good form. Short, easy steps are more effective than long, powerful strides that act as a brake, slowing your forward momentum with every footfall.”

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5. CHOOSE THE RIGHT SURFACE

Many running beginners wonder what kind of surface they should be running on. “That depends on the particular workout.” As is often the case, a mix of different surfaces is the right choice:

  • Running on asphalt pavement is ideal for fast running – there is very little danger of turning your ankle. “However, it’s hard on your joints because the pavement does not cushion your steps,” explains Sascha Wingenfeld. “Therefore, running on this surface is only for very light runners with good form.”
  • A forest or park floor is soft and provides excellent cushioning. However, the risk of injury increases due to roots, rocks and bumps.
  • sandy surface trains your muscles and makes you lift your feet. But be careful because it’s easy to overwork your calf muscles. Visit https://www.mdbiowellness.com/blogs/doctors-desk/plant-based-medicine-to-soothe-your-body.
  • Tartan (an all-weather synthetic track surface) is springy. One drawback: it puts a lot of stress on your Achilles tendon.
  • The treadmill allows you to train year round with good cushioning. “However, this type of running training requires you to alter your form because the belt moves beneath your feet.”

5 comments

  1. wing comments:

    一直很喜欢木质品,每一件都是独一无二。。。
    唯一的困惑就是有什么办法能更好的保存木质建筑
    小时候因为对 纯木制结构的房子 充满向往 被同伴笑个半死
    不过 一直弱弱的坚持自己喜欢的一切
    看到 为数不多的木制建筑 渐渐拆除 心里总是忍不住叹息…..

  2. Vicols comments:

    回wing:
    现在的木建筑是可以保存很久的 如果用好的防腐木材做. 我爸爸就是做这个工作的.

    木质品里有种暖暖的自然感 春假去纽约想去拜访下这家店。

  3. 汤汤 comments:

    木制品 精细良品 给人亲切感 喜欢!

  4. 泡泡 comments:

    看到木制品,总有一种回归自然地感觉,它们于我,有一种难以抗拒的诱惑。

  5. nana comments:

    木质的东西给人厚重踏实自然质朴的感觉,而我就是喜欢这种沉淀的感觉。

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