Motivation for jogging: Running training for beginners: This is your 8-week training plan

Can I just start like this?

Hardly any sport is as uncomplicated and easy to learn as running. Put on your shoes – and go! Not to mention that there are countless reasons to start running. But before you begin, you should consider getting a clear from your doctor just to be on the safe side. This is especially advisable if you haven't exercised at all in a long time, have a pre-existing heart condition, or are severely overweight.

Book tip : Optimal running training (by H. Steffny)

Why should I take walking breaks?

Overexerting yourself completely in the first session and reaching your limits – that's the biggest mistake you can make when starting or returning to running. Your body will be useless for days, and your motivation will be gone. So, literally, take it slow: your joints, tendons, muscles, and cardiovascular system need to be introduced to the strain gently.

Your patience is guaranteed to pay off: after just 14 days, you'll be able to jog for 30 minutes easily and pain-free.

In practice, this means: eight easy three-minute jogs, with a two-minute walking break in between.

What exactly do I get out of it?

Running is a fountain of health for the entire body. It clears your head, making you feel balanced and relaxed. It reduces stress hormones, improves blood circulation and oxygen supply to the brain—and even promotes the growth of entirely new cells in our mental control center. Furthermore, regular exercise teaches the heart to function more efficiently.

Other benefits include increased lung capacity and a stronger immune system. Your muscles also benefit from exercise – you gain more muscle mass and thus more muscle cells, which contain small cellular powerhouses important for energy production. Last but not least, you'll feel the effects of exercise on your weight, as running is extremely effective at burning fat. Those who jog regularly can easily reduce their body fat percentage to six to 13 percent (men) and twelve to 20 percent (women).

In practice this means: no training today – only theory!

Asphalt, grass, forest, sand? This question is often overrated. Even running on concrete is no longer a problem thanks to the good cushioning of modern running shoes.

Nevertheless, we generally find sandy and especially forest paths more comfortable because they cushion the impact slightly. Make sure your running shoes have sufficient tread, though, as the risk of slipping is higher on unpaved paths. Clean grassy areas (like soccer fields) are ideal for running barefoot for a few minutes. Our tip: Variety is the best way to train your muscles!

Yes, where are you running?

Practice: Jog five times for six minutes, with a three-minute walking break in between.

What is the benefit of pulse measurement? Long-term improvement will only come from knowing your body and knowing when and how much you're stressing it. In addition to general tips (e.g., "Only run fast enough to be able to carry on a conversation!"), measuring your heart rate can also help. For beginners, the following training heart rate recommendation applies: resting heart rate + (220 – 3/4 age – resting heart rate) x 0.6.

Now, you don't have to measure your heart rate every minute, and you don't have to worry if your pulse is five beats above or below the target; but a heart rate monitor can certainly help you better assess your exertion.

Which heart rate monitor do I need?

As a beginner, you can safely do without technical gadgets and high-tech gadgets. A simple model with the option to set upper and lower heart rate limits is sufficient.

An acoustic signal will warn you when you leave your optimal range. But you can also do it without a heart rate monitor: simply check your heart rate right at the beginning of your walking breaks.

Count your beats for twenty seconds, multiply that by three – and you get your current heart rate.

Practice: No training today.

How do I run beautifully and healthily? Like many things Mother Nature has bestowed upon us, we've almost forgotten how to maintain a healthy running style. For a long time, running shoes were so overloaded with support elements that the foot and lower leg muscles (which are actually designed to provide sufficient support on their own) were no longer challenged at all. The result: a completely unnatural running style that relies on technical aids. Thankfully, most manufacturers are now returning to the roots of human anatomy and using only as many support elements as are truly necessary.

The most important thing when running is to ensure that the foot lands as flat as possible, rather than overly over the heel. This reduces the forces acting on the joints and allows the muscles involved to develop their full propulsion potential.

Also, make sure your hips and upper body remain stable and push off dynamically. Your arms should swing along loosely.

Practice: Jog easily for ten minutes three times, with a four-minute walking break in between.