Care of Gerd
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Do you want to start running?
Here's how to get started - our 10 best tips:
1. Start slowly. Don't go out too hard. You'll probably end up with an overuse injury. Alternate jogging with walking and allow the first few sessions to be shorter at first. Take it easy and give yourself time to learn to enjoy running.
2. Make sure to have rest days between workouts. Don't start from scratch and start running every day. Your body needs some time to adapt to a new activity.
3. Good running technique is about making it look easy. Don't tense your whole body and push yourself to the max from start to finish. Shake your arms, relax your jaw and hands. Try to keep your upper body upright even when you start to get tired.
4. Invest in a good pair of shoes. Good shoes keep your feet happy and free from pain.
5. Don't run if you feel pain. Exercise is associated with some pain such as muscle soreness, but if your knees and shins start to hurt, pause your exercise for a few days.
6. Vary the surface so that you alternate between running on asphalt, gravel roads, forest trails with mulch, and treadmills. This reduces the risk of wear and tear and challenges the muscles in several ways.
7. Make your run light and joyful. Try running with your dog or a friend or listening to your favorite music or podcast at the same time.
Also try competing against yourself.
8. Use runkeeper on your phone to track your runs or try running with the help of apps. Do you want to be chased by zombies or just get a general boost? There's something for everyone.
9. Don't forget to stretch after your workout, especially the calf and thigh muscles, including the hamstrings.
10. Drink plenty of water, at least half a liter per session.
1. Start slowly. Don't go out too hard. You'll probably end up with an overuse injury. Alternate jogging with walking and allow the first few sessions to be shorter at first. Take it easy and give yourself time to learn to enjoy running.
2. Make sure to have rest days between workouts. Don't start from scratch and start running every day. Your body needs some time to adapt to a new activity.
3. Good running technique is about making it look easy. Don't tense your whole body and push yourself to the max from start to finish. Shake your arms, relax your jaw and hands. Try to keep your upper body upright even when you start to get tired.
4. Invest in a good pair of shoes. Good shoes keep your feet happy and free from pain.
5. Don't run if you feel pain. Exercise is associated with some pain such as muscle soreness, but if your knees and shins start to hurt, pause your exercise for a few days.
6. Vary the surface so that you alternate between running on asphalt, gravel roads, forest trails with mulch, and treadmills. This reduces the risk of wear and tear and challenges the muscles in several ways.
7. Make your run light and joyful. Try running with your dog or a friend or listening to your favorite music or podcast at the same time.
Also try competing against yourself.
8. Use runkeeper on your phone to track your runs or try running with the help of apps. Do you want to be chased by zombies or just get a general boost? There's something for everyone.
9. Don't forget to stretch after your workout, especially the calf and thigh muscles, including the hamstrings.
10. Drink plenty of water, at least half a liter per session.
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