Running for beginners - that's what matters
Laufen is high on the list of fat burners - hardly any other sport burns so much energy in such a short time. You can walk anytime, whether you're at home or on the road. The successes show up very quickly: after just two weeks of regular training, the condition improves noticeably. Another advantage: the slight vibrations stimulate bone formation and demonstrably prevent osteoporosis.
What do I have to consider as a beginner?
Which attitude is right?
Put your feet straight up, parallel to the direction of running - and always roll from the heel to the ball. Do not take too big steps. The arms form a 90-degree angle and swing with ease, the hands are closed in a light fist, as if they would hold a butterfly in his hand. The upper body is upright, the sternum slightly raised, the head extension to the spine, the shoulders are loose. Beginners orient themselves by directing their gaze to the ground about three meters in front of them.
What do I have to pay attention to with the equipment?
Decisive are good shoes. Let specialist dealers advise you with trained personnel and carry out a treadmill analysis. If you have problems with the joints or a malposition, you can try to fix them with special sports insoles (by the orthopedist). If it rains outside, waterproof functional jackets are ideal, which guide the sweat outwards. New are models that can be inflated with a mouthpiece and thus protect from the cold. Under it warming vests or sweaters can be worn in breathable fleece. Also important is a well-fitting sports bra. The bigger the bosom, the more hold he needs.
How long do I walk?
For beginners it is especially important not to overstrain: joints, ligaments and tendons need time to get used to the training. The best is a pace where you can talk easily. At the beginning, try to walk eight times for two minutes, with one minute each. Each time you should increase the running phase a bit, so that you can go through half an hour after six weeks. Advanced players, who already make 30 minutes, will increase their running time by five minutes each week, so they will last for about an hour after about six weeks. In addition, you can improve your condition with interval training: In between, simply insert a faster pace for a few minutes - and then slow down again.
The best stretching exercises for runners:
Stretching for the inside of the legs
Take a long stance, the toes are pointing outwards. Shift the weight to the right leg, stretch the left leg and put on the left heel. Now push your butt backwards and bend your back straight forward until you feel a stretch in the inside of your left leg. Hold position for about 10 seconds. Repeat once. Then change the leg.
Stretching for hips and thighs
Stand on the left leg, pull the foot with your right hand to the butt and push the hips forward. Hold the position for about 10 seconds. Repeat the exercise once. Then change the leg.
Stretching for the lower calf and Achilles tendon
Take a little lunge, both knees are slightly bent, the heels are firmly on the ground. Now move the back knee forward and down without lifting the heel off the floor until you feel a pull in the calf. Hold for about 10 seconds. Repeat the exercise once. Page change.
