What keeps you going in your life
Jogging at a glance - you should know that
Spring means: time to jog. But how do you learn to jog? How fast and how often is jogging healthy? What does “jogging properly” mean? Does it help you lose weight and build muscle? Our article gives you the answers.
Learn to jog - 7 tips to get you started easily
Learning to jog is easy. Finding the fun of running should be your first priority. With these 7 tips you will soon find joy in it.
1. Be realistic.
Take your time. You don't have to run 3 miles or 30 minutes straight away. It's great once you Run for 10 - 15 × 1–2 minutes and walk for one minute in between. Gradually you can shorten the walking breaks and finally omit them completely. Two units per week are ideal to start with.
By the way: running is a lot more fun if you don't overwhelm yourself. Then you get fast, faster and everything feels light and energetic. Just give them to your body Time, that he needs to get fitter.
2. Set goals.
Having a goal in mind is motivating.Set goals for yourselfand formulate them as specific as possible. Did you start jogging at the beginning of April? Then your goal could be: on July 15th I want to be able to run 5 km in 40 minutes. Or 10 km under 45 minutes. Find a goal that is realistic but challenging.
3. Run with a plan.
The best way to achieve your goal is with a concrete plan that defines exactly when, how far, how often you run a week. Are you having a hard time finding time to run? Then enter the planned appointments in your calendar and organize your life in such a way that you can stick to them.
The is particularly time-saving Running commute: Run to work or home from work. As soon as running is an integral part of your life, you will look forward to (almost) every run - we promise!
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4. Track your progress.
Progress motivates. Track your runs with a fitness tracker. Or simply enter the distance and speed in a training diary. If you ever lose your motivation, open it and see what you've done since day zero. Be proud of yourself!
5. Find a jogging buddy.
It's great to chat while running. Find someone to accompany you regularly on your runs. The weekly Coffee & Cookies date or haphazardly hanging out with friends can be perfectly achieved through a joint training session replace. So the weaker self has no chance and time goes by twice as fast.
6. Get inspired.
Sometimes the motivation leaves a lot to be desired. If it is then also cold and rainy, even more so. Inspiration helps you avoid low motivation. Follow runners and running magazines on your social feeds, read newsletters with fitness tips, and join online jogging communities. Faced with the success of others every day, you immediately want to run yourself.
7. Trust in fashion.
What does fashion have to do with jogging? Quite a lot, at least when it comes to the right running shoe to find. It doesn't have to look pretty, but it has to fit your foot. Indicator number one: it feels perfect from the first step.
Which shoe really suits you depends on the anatomy of your foot and the position of your hips and legs. The best thing to do is to find a running shoe store that has a free one Treadmill analysis offers.
Fashion is not just about shoes? Fair enough. Functional clothing is fun, comfortable and looks good. It wicks moisture away from the body, is breathable and easy to combine in wind and weather. But in case of doubt, comfortable shorts and a cotton shirt are also required - your choice.
Rule of thumb: Dress in such a way that you shiver slightly for the first few minutes.
Proper jogging - this is how it works
Jogging properly is easy. Do you already know the basics and are you ready for your first run? Excellent! Before you start, take the time to read the following tips - this is sure to make your run a success.
Find your pace.
The following applies to the perfect jogging speed: "Run without breathing". As long as you can have a good conversation but no longer sing, you have the ideal pace for a normal training run.
The perfect running pace also depends on your goal. Interval training is significantly faster than basic endurance training, the tempo endurance run is in between.
Make it exciting.
Boredom kills motivation. Take care of mental varietyby trying a new route at least one day a week. If you feel fit, vary the pace: Jog a few meters fast, then slower again.
Balance training is essential - even for beginners. Therefore, plan at least two strength sessions - one of them with a focus on Core training. The Training at homeis perfect as a complement to jogging.
When doing this, focus on the muscles that you do not train or train very little while running. This improves your running style and protects against injuries. Additional bonus: strength training defines your muscles and stimulates fat loss.
Jogging uses the same muscles over and over again. These contract, that is, they contract and gradually become stronger. There muscle tension increases, the so-called tone.
Too high a muscle tone carries the risk of injury and leads to tension. To avoid that, you should especially want the Stretch your legs and hips regularly. You read how best to do thishere.
Also regularMobility training, for example on a recovery day or 2-3 times a week before training, is perfect for your agility to improve your Fascia to keep supple and avoid running injuries.
Who needs to train Time to regenerate. When you exercise, you put more strain on your body than it is used to. The good: your body learns quickly. So that he is better prepared for the load the next time, he builds up additional muscle tissue. The oxygen uptake capacity of the lungs and endurance also gradually improve.
This means that your body is better prepared for the stress the next time. This principle is called Supercompensation.
All that happens in the time between two training sessions. If this time is too short, you are not giving your body a chance to get better. On the contrary: he gets more and more tired until you are completely exhausted. Therefore, jogging every day is pointless.
With enough break and a healthy lifestyle you support your body in regeneration. The 5 basics are:
- Eat healthy and enough.
- The right macronutrient distribution.
- Drink a lot.
- Get enough sleep.
- Mental time out.
Run! But in nice.
Can't everyone jog? Right. But some can do better and some worse. With a good running style it looks better, is more fun, and is healthier.
The 5 basics of good running technique are:
Try to touch down in the middle of your foot. The foot touches the ground softly instead of bouncing.
- Stride length
When viewed from the side, your foot touches just a little in front of your hips. The moment the foot hits the ground, the knee is slightly bent.
- Step frequency
The optimal step frequency varies depending on the pace and is approximately 160–190 steps per minute. Beginners are also good at 140–160. You can determine your cadence by counting the number of times your right foot touches the ground for exactly 30 seconds. That number multiplied by 4 is your cadence.
Jog upright and with a stable upper body. The hips are straight, looking from the side you could draw a straight line from your ear, over your shoulder and hips down to the floor. Check your posture in a showcase or car window to get a feel for it.
- Arm insert
The arms are always on the sides of the body, never in front of them. The upper arms swing slightly backwards.
It's easier than it sounds. With a little time and attention, you will get better quickly. tip: Build this once a week Running ABC in your training.
Calorie consumption jogging - lose weight & build muscle
How effective is jogging?
If you do it right, jogging will help you effective in weight loss and muscle definition. Running also keeps the cardiovascular system fit, is cheap, practical and saves time: You can simply get started anytime and anywhere - as long or short, as fast or slow as you want.
Lose weight with jogging - this is how it works
As a guide, you burn on average when jogging 1 calorie per kilo of body weight and kilometer. With a body weight of 50 kg you burn about 300 kcal over 5 km and 500 kcal over 10 km.
How many calories you actually burn depends on a number of factors. Age, biological sex, training status, training intensity and extent play a role, among others. To lose weight while jogging:
1. Make sure that you eat approx. 200 - 500 fewer calories per day than you burn.
2. Combine interval- and Basic endurance training. Intensive interval training costs a lot of calories and scores with a high one Afterburn effect. Long, slow runs convince with a high one Fat burning.
How long you have to jog to burn fat Incidentally, it cannot be generalized, but also depends on diet, metabolism and fitness level. The fact is: as soon as you start, fat is burned. It is crucial that you run slowly enough.
3. Treat yourself Time for breaks. Without training days, the stress hormone cortisol increases. This blocks fat burning and makes you prone to food cravings. Two jogging units per week are ideal for beginners.
Muscle building and jogging - do they go together?
Jogging does not train your muscles for mass, but for performance. That means you won't get any wider calves from running. Rather, they become slim, strong and enduring. To support your muscle building despite jogging:
- Eat 200-500 kcal more than you consume. How many calories you should eat for your goal, you can with ourCalorie calculatordetermine
- Above all, train slow long runs. This optimizes your fat burning and makes your muscles more visible.
- Don't exhaust yourself too much while running. Save the excess energy rather for your strength training.
Which muscles are trained when jogging?
Jogging mainly trains them Muscles in the legs: Calf, front and back of thighs, also the hips.
Since the whole body is in motion, the other muscles are also involved in the movement. In order to specifically build or define muscles, strength training is a must.
Jogging with sore muscles - do or don’t?
Running with sore legs, buttocks or hips is a no-go. aching means that you have small tears in your muscle fibers. This is - to a normal extent - not bad and usually healed in a few days, at the latest after a week.
However, your muscles need time to fully recover. If you train with sore muscles, you run the risk of further injuring the damaged muscle fibers. Your body does not build new muscles during this session, but tries to protect the injured fibers.
In a nutshell: Running with sore muscles does not help. But that doesn't mean you have to sit at home. If your legs are tired, you can still work your upper body. Or go for a walk. Moderate exercise stimulates blood circulation and supplies the muscle with oxygen.
Those who do a lot of sport and sweat a lot often have a higher need for minerals.Zinc & magnesium are ideal for getting your body into recovery mode after a workout.
Jogging and diet - these are the things to watch out for
TheDiet affects your trainingessential. What youeats before exercise, determines how you feel while running. What you eats after exercise, decides about your regeneration.
To find what works best for you observe exactly how you feel about which foods. This is especially important if you are working towards a competition or want to improve your performance in a targeted manner.
Do you just want to run to lose a few pounds, burn off yesterday's cookies or tone up your muscles? Then it is enough for you to contact yourself Calorie deficit or excess hold and youeat healthily.
As a rule of thumb, remember: healthy carbohydrates before the run, some carbohydrates and protein after the run. You're always right with this combination.
- Take your time: start your training according to plan.
- Find a training partner.
- Give yourself time to relax.
- Jogging trains endurance and helps you lose weight.
- In muscle building phases, jogging can contribute to muscle definition.
- The right jogging speed depends on your goal.
- Jogging with sore muscles is a no-go.
- A balanced diet with high-quality carbohydrates and protein is the perfect complement to jogging.
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