Fit for spring: running tips for beginners and returning runners

Running tips #1: Before the first step

Spring is just around the corner. Now is exactly the right time to start running. Because whether early in the morning, at lunchtime or in the evening - jogging is considered one of the most effective workouts of all. Have you not yet dared to take the first step - or rather to run? Then we'll be taking you on an idea for me over the next few weeks, because with our ultimate running guide for beginners and returners, you're guaranteed to become a running fanatic! You can expect tips from professionals for before you take your first step, when you start running and after you finish, experienced runners provide answers to important questions on the subject and a running plan is also included. So you can start spring and summer fit! Let's start with running tips for before the first step.

via Anna-Lisa

04/01/2020, 10:11

Lauftipps für Anfänger und Wiedereinsteiger — We'll get you fit for spring!

Nowadays, you meet runners everywhere, all the time - from early in the morning to late at night, in the pedestrian zone as well as in the lonely forest. Even those who don't run become aware of them at some point. And the non-runner's first thought is: "What is going on in these people's heads?" But just ten steps later, a second thought starts to form in the non-runner's mind: "Couldn't I be like them: slim, persistent, self-confident?"
Anyone can run - even you! That's one of the secrets to the success of this simple sport. Put on your sneakers and off you go? Yes, it's that simple - almost. But there are a few things that can make it easier for you to start running. Here we have the best running tips for you!

1. before the first step

After Sven Rieger decided to start running and told his colleagues, one of them - an ambitious runner - advised him to contact Falko Will. Will, owner of the running store In-Team in Munich with decades of running experience, first had Sven jog up and down in front of the store. He then measured Sven's feet and offered him a selection of running shoes in size 9.5. "Wait a minute," said Sven, shaking his head, "I've been wearing a size 9 for years." "And for running shoes, 9.5," replied Will. And lo and behold, the shoe size felt wonderful when running. Sven Rieger left the store happy. The start had been made.

Many beginners are reluctant to invest in running shoes and clothing because they don't yet know whether they will enjoy the sport in the long term. But in the end, the investment is not that big. Of course, you need running shoes that fit. And here it is advisable to get professional support. Running analyses are now offered in every good sports and running store. Otherwise, all you need is a few casual clothes and you're ready to go! Nevertheless, we advise you to consider the following before you go for your first run:

Set fixed dates
Experienced personal trainer Sonja von Opel asks all beginners to bring their diary to the first meeting. This allows you to find and, above all, set suitable running dates together. "But I always recommend using a pencil to write things down," says the trainer. "After all, running shouldn't become a compulsion. If you have to postpone it because of another important appointment, that's no bad thing."

Get yourself checked out
Do you feel fit and healthy? Then get a thorough check-up from a doctor before you start running. Men over 45 and women over 50 should do this in particular. If you belong to a risk group (smoker, overweight, high cholesterol, high blood pressure), you should plan your first run with an experienced trainer or at a running club.

Set yourself realistic goals
Don't start your running career with the intention of finishing your first marathon in the same year. Hold back from talking about your goals to your friends and family. It is better to plan small steps that you can actually implement than to chase after a big goal for a long time.

You can find more valuable tips on running at Runners World.