Jogging for beginners: a comprehensive guide

No expensive gym memberships, no fixed course times that can clash with your daily routine and no (long) trips to get there - jogging has a lot of advantages over other sports. However, the biggest of these is that absolutely anyone can get started with the minimum of effort. At the beginning, there will of course be a few questions like: what do I need to bear in mind? How often should beginners jog? How far and how fast? These tips will dispel any initial uncertainty, and if you follow this training plan for beginners, you will soon start seeing results.

What is the best way to start running?

Running is a good form of endurance training, but endurance has to be built up step by step. Beginners often overtax their bodies by setting unrealistic goals when it comes to speed or distance. The muscles and cardiovascular system first have to become accustomed to this new type of exercise. This is why novice runners should divide their first training sessions into intervals and give their bodies plenty of time to regenerate and adjust in between. Experts such as health educator and triathlete Sascha Wingenfeld advise novice joggers to keep to two-minute intervals, i.e. two minutes of slow running alternating with two minutes of walking. The running intervals are steadily increased in length until you can jog without interruption for the first time.

It is also important that runners do not jog every day in the beginning. The body has to recover and needs time to adjust to the unaccustomed strain. It does this by building muscle and adjusting the heart's pumping performance so that it can work more efficiently. In time, the pulse rate sinks during both high-intensity and recovery phases. In contrast, daily training sessions place too much stress on the organism. Instead of making you healthier and fitter, they can even damage the body.

Running for beginners: the eight-week plan

The following training plan shows how long and how often beginners should jog to challenge themselves without overtaxing their bodies. It does not matter how many kilometres you run at first; what matters are the intervals during which your breathing, heart and muscles are put to the test. Obviously, you can choose which days of the week you run depending on your schedule.

Week	Training days	Rest days	Training interval	Training period
1	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	8 x 2 minutes jogging alternating with 2 minutes of walking	30 minutes
2	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	6 x 3 minutes jogging alternating with 2 minutes of walking	28 minutes
3	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	6 x 4 minutes jogging alternating with 2 minutes of walking	34 minutes
4	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	4 x 6 minutes jogging alternating with 2 minutes of walking	30 minutes
5	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	3 x 10 minutes jogging alternating with 2 minutes of walking	34 minutes
6	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	2 x 15 minutes jogging alternating with 2 minutes of walking	32 minutes
7	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	2 x 20 minutes jogging alternating with 2 minutes of walking	42 minutes
8	Saturday Monday Wednesday	Sunday Tuesday Thursday Friday	30 minutes jogging without a break	30 minutes

The right surface: what should joggers bear in mind?

Jogging is hard on the muscles in the legs and feet, even more so on the joints. A hard surface such as asphalt reinforces this effect because it is not shock-absorbent. This means that almost all the force generated when your feet hit the ground is cushioned by the joints. Soft forest floor or fields are better at absorbing shock, but their unevenness increases the risk of twisting an ankle. A tartan track made of weatherproof synthetic surfacing is both shock-absorbent and free of trip hazards. However, running on this kind of surface can soon become very monotonous, just like running on a treadmill. Experts therefore recommend variety. The body is then required to keep adjusting to new conditions and is not subjected to one-sided strain.

Which equipment will novice joggers find useful?

When it comes to the right jogging equipment, less is definitely more. A pair of comfortable sports shoes, a T-shirt and joggers that are not too wide are enough to start with. If you run regularly, it is a good idea to buy special running shoes, since they give the feet more support and the soles are better at cushioning the force of your steps. Instead of buying them online, runners should go to a specialist retailer. By analysing your movements and observing how your feet strike the ground, the expert sales staff will be able to recommend the shoes most suitable for you.

Regular runners are advised to invest in functional clothing to avoid sweating heavily or becoming chilled. It is breathable and does an excellent job of wicking sweat away from the skin. Women should also buy a well-fitting sports bra, since a lack of breast support can soon become unpleasant or painful. A pulse monitor will help you maintain the ideal pulse rate while you are running. This will make your training more efficient and prevent excessive strain.

Three tips to stop you losing your motivation

A lot of people find it difficult to persist with regular training once the initial motivation has worn off. Jogging is no different. However, there are a few good strategies to motivate yourself and - especially as a beginner - help you push through rather than giving up after the first couple of sessions.

Run with a group: jogging with a group is not only fun but also fosters a spirit of competition. You are also less likely to cancel if you have a fixed appointment.

Change your route: always running the same route gets boring. Variety is motivational and gives your training new momentum.

Rewards for small victories: novice runners should set themselves easy targets with suitable rewards. These could include a spa treatment or a good meal. If your goals are too ambitious, you will soon lose heart. Rewards and successes, on the other hand, motivate you to keep going.