While your thoughts calm down, you walk lightly along the forest path. Kilometre by kilometre you wind down and know that you were born to run.
When a noise wakes you up, and you wake up on your favourite couch, the memory of this dream fades again. But the thought of more movement remains there forever. That’s why we show you step by step how you, as a beginner, can easily manage short running distances of up to 5 kilometres without dreaming at all.
Forrest Gump ran three years, two months, 14 days and 16 hours from coast to coast. You don’t have to be that utmost to enjoy the movement.
Millions of people are enthusiastic about running – because it is so easy and at the same time beneficial. Your body is the piece of sports equipment. The most beautiful running tracks are right outside your front door, and the need for equipment is manageable. With a pair of running shoes, trousers, and a shirt, you have everything you need.
If you fail, then it’s the inner pig—the first step.
Have you ever heard those sentences before?
- “I can’t walk.”
- “I was running and noticed it doesn’t help.”
- “The weather is not good enough for a run.
- “Running is boring.”
- “I’m out of breath after a short time.”
- “After running, I always have sore muscles.
That’s the inner evil talking to you here. Not your body, which longs for movement.
Health benefits of running
Let’s go in search of reasons that speak for walking. Then it will be easier to start.
This may sound paradoxical to non-runners, but this sport makes you happy. The body’s endorphin and serotonin release is promoted and unfolds its pain-relieving, euphoric effect. So, you feel more balanced and can cope better with the challenges of daily life.
Runners’ immune systems are comparatively more robust and less susceptible to infections. Especially when you run in cold temperatures, your resistance increases due to the formation of antibodies. Running strengthens the musculoskeletal system and prevents back pain through dynamic strain.
The cardiovascular system also reacts gratefully to exercise. When the heart pumps more blood through the body, you feel more awake and prevent discomfort in old age. The good news right at the end: the kilos also fall. If you run 2-3 times a week regularly, you are guaranteed to get closer to your ideal weight in combination with a balanced diet.
If the health benefits of running training are not enough for you and you still find this sport boring, then we have a secret tip for you here: see a running buddy.
How to walk correctly
If you’re anxious about going wrong, you’ve created another excuse not to.
First of all, your legs know how to put one step in front of the other. If you don’t overtax yourself and if you are a beginner and check your current condition with a doctor, you have already done 50% right. A further 30% on this scale is achieved by choosing the right running shoe (ideally with good advice). With a total score of 80%, you can now optimize the last 20% of the perfect running experience and think about your running style.
If you want to start a discussion with passionate runners, ask them about the perfect running style. We’ll shorten this conversation for you and say: it doesn’t exist. Just as your body is unique, so is your movement. However, this does not mean that there are no basic rules that you should heed:
- Avoid big steps – this will reduce your susceptibility to injury.
- Swing your arms loosely parallel to the body – in this way you distribute the kinetic energy optimally.
- Run upright with a loose posture – without hump or hollow back. Your running training feels much better.
- Movement from the centre of the body – this is how you guide the movement with the pelvis and keep control over it.
- Be aware of your feet – with a soft movement you reduce the pressure on the joints
Important Nutrition for runners
A balanced diet gives the body with sufficient energy at the right time. As soon as you start exercising, your body’s energy requirements increase, which in turn should be reflected in your diet.
Even if you don’t immediately feel hungry after a running session, you should still replenish your memory immediately. The energy in the form of glycogen has been burned in your muscles. This deficit can be ideally compensated within 60 minutes after training. If you eat later or don’t eat at all, it will cause additional sluggishness after exercise (which reduces the fun).
People who run a lot have an increased need for carbohydrates. These are converted into glycogen by enzymes. At the same time, protein improves the regeneration process of the muscles.
Of course, eating alone is not enough. Sport increases the need for fluids. When running, you sweat out 1-2 litres of fluid within 60 minutes, which must be compensated. For short sessions, however, it is not necessary to train with the bottle in your hand. It is much more important to drink enough throughout the day. Water, tea or moderately sweetened drinks such as apple spritzer are suitable.
The first running training
You’re perfectly prepared now, and you’re ready to go. Motivated by the health benefits, you take the crucial first step and get going.
Getting started is dangerous, especially when you are at the very beginning and have not done any sport for a long time. Lead your body and mind slowly towards the new load and don’t run the 5 kilometres for the first time. It is better to plan your workout correctly and to approach your goal sustainably.
Find a course with the soft ground (prevents sore muscles) and run slowly. Whenever you get out of breath too much, you can walk for 1-2 minutes. A stretching session in between will also calm your pulse a bit. There are no defeat pauses to take. Feel what do you right. And increase the workload slowly.
With regular running sessions, you build a new routine into your daily routine. If the overcoming is very big at the beginning, then make yourself aware that from then on, it becomes more relaxed and more comfortable. If you manage 2-3 running sessions a week for one month, your brain has learned the new routine – you won’t want to miss your 5 kilometres anymore.
Condition build-up for 5 kilometres
So how do you build up endurance for 30-45 minutes of patience running? It depends on weight, constitution, and previous experience.
You will challenge your body optimally if you train as variedly as possible. You don’t have to run every running session at the same speed on the same track. Sometimes a fast walking session is enough. Or – if you feel particularly useful – you dare to run at high speed. You can get training plans in books and on the Internet. There you will find many valuable tips, and the ideas are individually tailored for beginners, advanced and pros. What is still missing is you. Your first step. Your running experiences. Enjoy it!