Running tips

Running – surely that’s something anyone can do. At the very least, it doesn’t take much to get started. Put on a pair of running shoes and off you go. But in reality, there is a bit more to it, and you shouldn’t underestimate the physical strain that comes with every step.

The hurdles to overcome when starting out as a runner can include the following:

Starting at too fast a pace
Overuse injuries in the knees, Achilles tendons, and shins
Lack of a running foundation
Uneven training load
Insufficient recovery time

Alternating walking and running

For a successful start, you should alternate between short running and walking intervals in order to build up a controlled level of exertion.

A first session could look like this:

5 minutes of brisk walking
2 minutes of easy running, 2 minutes of
walking -> 6 repetitions
5 minutes of relaxed cool-down / walking

Over time, the running intervals can be extended and the walking segments reduced or eliminated.

Your running pace is also crucial for a successful start. Since you first need to build up your basic endurance, you should choose a running pace that allows you to hold a conversation at the same time.

Increasing your running volume is also important and should be done carefully and in small steps. You should start by adjusting and increasing only one variable at a time – depending on how you feel, you can change the duration, frequency, or intensity.

Shoes and the running surface also play a significant role. Your shoes should match your running style and the surface, and above all, they should fit well. At the beginning, you should choose flat, well-paved paths.

That's what the pros say

Justus Töpper

"You can't run too slowly!" Above all, it is essential to perform a specific warm-up to address individual issues and to maintain and improve load tolerance.

Bianca Bogen

It is helpful to incorporate running drills (a series of running technique exercises) into your training and generally focus on technique. Incorporating strides within a training session is also very useful.

Cedric Osterholt

For longer runs (from approx. 1 hour), it is best to consume gels or bars to compensate for energy loss. This prevents exhaustion after the session.

High-protein toastie for your next workout

Proper nutrition after a training run is essential! The need for protein is particularly high and it should be replenished quickly. This aids in faster recovery.