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OGGING TIPS FOR BEGINNERS

Are you a new runner? Have you decided to start running to improve your fitness? Before lacing up your shoes, check out these 8 extremely useful running tips for beginners from running expert Sascha Wingenfeld.

1. START WITH SHORT RUNNING INTERVALS

Are you super-excited to start your running training? As a new runner, you shouldn’t plan on running the entire distance in one go. “Break it down into intervals and try to keep them short at the beginning. Don’t be ashamed to walk between the intervals so you can recover a little,” recommends Sascha Wingenfeld. After some time, you can start lengthening the running sections and reducing the walking: begin by alternating between 2 minutes of jogging and 2 minutes of walking. Increase your running intervals by one minute per workout until you can run the entire distance at a stretch without having to walk.

2. DON’T START OUT RUNNING TOO FAST

Your body has to get used to the new stresses and strains of running. Many beginner runners start out jogging too fast and pay the price for this mistake within just a few minutes. Frustration, overexertion, pain or even injuries are just some of the consequences. Therefore, start running at a moderate pace (i.e. where you can easily hold a conversation). “Even when you feel like cutting loose, you should maintain the same pace for the entire distance. Only those who give their body time to gradually get used to the new demands will have long-term success.”

3. YOUR BODY NEEDS TIME TO RECOVER

Your first run went well and you want to head out again right away? Great! 
But you should wait a day before attempting the next workout: your body needs to rest so it can recover from the first running session. “It must adapt to the new demands on the cardiovascular system and prepare your muscles and bones for the next run,” says Sascha. Schedule your training so you run one day and rest the next. This simple training plan can help beginner runners achieve the greatest training effect and avoid overuse injuries.

4. RUN EASY AND TAKE SHORT STEPS

Running is a technically challenging sport. Many beginners don’t have the proper technique and make jogging harder than it has to be by wasting a lot of energy. Your body develops the coordination necessary to perform the complex sequence of movements with every kilometer or mile that you run. “Try to run relaxed and in good form. Short, easy steps are more effective than long, powerful strides that act as a brake, slowing your forward momentum with every footfall.”

5. CHOOSE THE RIGHT SURFACE

Many running beginners wonder what kind of surface they should be running on. “That depends on the particular workout.” As is often the case, a mix of different surfaces is the right choice:

• Running on asphalt pavement is ideal for fast running – there is very little danger of turning your ankle. “However, it’s hard on your joints because the pavement does not cushion your steps,” explains Sascha Wingenfeld. “Therefore, running on this surface is only for very light runners with good form.”
• A forest or park floor is soft and provides excellent cushioning. However, the risk of injury increases due to roots, rocks and bumps.
• A sandy surface trains your muscles and makes you lift your feet. But be careful because it’s easy to overwork your calf muscles.
• Tartan (an all-weather synthetic track surface) is springy. One drawback: it puts a lot of stress on your Achilles tendon.
• The treadmill allows you to train year round with good cushioning. “However, this type of running training requires you to alter your form because the belt moves beneath your feet.”

weimar / 艺术.设计 / January 10th, 2011