Jogging start in spring: You really need this equipment

More than five million Germans regularly put their running shoes and go jogging. After all, 17 million state that they are at least going jogging from time to time. Nevertheless: Germany has become a faux. The running boom has a dent. Do you want to control it? It’s a very good idea. We are happy to help and reach a little under the “feet” when starting in running training.

Many beginners are afraid of making mistakes. Hardly anything is as straightforward and easy to learn as jogging. Solid footwear, comfortable sports and a breeze motivation – much more is not needed to give up a good figure within a few months and stroll through everyday life. Read here what is important when starting and what mistakes you should avoid when jogging.

The question of why you should jog, you have to answer yourself (unfortunately). What can help is a piece of paper on which you put your very personal reason on paper. Do you want to get rid of a few kilos of winter bacon? Creating the six stairs to the apartment without pumping like a cockchafer at the door? Or her son finally show who the boss is in the ring on the Sunday walk? Maybe you even dream of starting a regional running event with friends or colleagues? Write it down! If you are guaranteed to occur more often in the first few weeks – once you don’t feel like jogging, grab the motivational slip.

Now there are people – the author of this text is also part of it – who can be difficult to motivate themselves without a specific goal even with a corresponding reminder. With jogging rookies, this does not have to be a competition. For the beginning, specifically formulated goals are sufficient here such as: “Jogging ten kilometers in three months”.

There is no sport that is as uncomplicated and easy to learn as jogging. All you need is two healthy legs, a healthy heart, one one And a couple .

Speaking of healthy. Before you put your shoes and go jogging regularly, you should be thoroughly checked by a doctor – even if you feel fundamentally fit. During the so -called sports medical examination, the heart, circulation and the musculoskeletal system are checked. And best of all: for many statutory health insurance companies, the sports medical examination is a statute performance – accordingly, the costs for this are borne in whole or at least partially by the health insurers. If the doctor has put the jogging traffic light on green, you can start. It doesn’t need costly investments. With one exception.

The right and above all suitable footwear is the be -all and end -all when jogging. Leave the skipped sports shoes on the shelf – that would be saved at the wrong end. Rather, it is worthwhile in a sports shop after the right couple to search. Many shops offer professional consultations using treadmill analysis. Specialist sellers recognize malpositions of the leg axis (e.g. X or O legs), but also special features when putting up the foot and then recommend the corresponding running shoes.

Around 100 euros should be batchers for a couple plan. As far as the rest are concerned, a simple sports shirt, jogging pants and on colder days, a thin hat should protect the head – because the body loses the most warmth. No matter what you choose: you should feel comfortable in it. As a rule of thumb: look at the outer thermometer and put on as if it were three degrees warmer outside. It is okay that you shiver a little in the first few minutes.

The preparations are completed. It can start. But with all euphoria: let it take it slowly! Otherwise the wave of euphoria collapses above them as quickly as it has built up. So that the circulation can gradually get used to the new load, you should start with a change from running and walking phases. “First a maximum of three times a week – and that slowly as possible,” says Dr. Matthias Marquardt, sports doctor and author of the the standard work for beginners but also experienced runners.

The duration of the load and corresponding resting phases are important. Completely irrelevant: the running pace. So initially do not let yourself be distracted by high -spirited or more powerful joggers, which you overtake with high -red head and sniffing. Give your body time – your patience will pay off.

Now some entrepreneurs ask themselves how to find out that the pace in the running phases is not too high. There is also a rule of thumb for this: if you have a training partner, which increases the fun and entertainment factor a lot when jogging, you should be able to talk easily during training. Think of this principle. The muscles in particular will thank them.