How can I make running more interesting

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Get off the sofa: 10 tips for getting started running

1. Dose training
At the beginning only you decide how often, how fast and how long you run. A mixture of jogging and walking is recommended for beginners who have not done any sport before. Which means: if jogging becomes too strenuous, take a break from walking. Running in a group has many advantages, but the old basic rule still applies: only run as fast and for as long as you can talk about. And make sure that the slowest one sets the pace. By the way: You can find a suitable training plan for beginners here!

If you start out very carefully, you can hardly exercise too much. Three or four sessions are better than two to start with. You must eventually incorporate a new habit into your life. Your body adapts even if you only do two units a week, but more slowly. For family, professional or health reasons, you will always skip a training session, which is another reason why three training units should be on the plan from the start. As a rule of thumb, you should increase your “dose” - the intensity and scope of your training - by a maximum of 15 to 20 percent from one week to the next.

2. Check your health
Running is good for our cardiovascular system, strengthens muscles, tendons and ligaments, is beneficial for the psyche, creates an attractive body, helps with weight loss, and, and, and. The list of advantages is long, but you keep reading the terrible news. Even from deaths at major running events. It is not uncommon for them to be due to the fact that the runners affected were already unhealthy at the start. A thorough (sports) medical examination is mandatory so that you can enjoy the benefits of running to the fullest. And: Make sure you take a break if you are sick! There is always no place for false ambition in recreational sport. After illnesses that were accompanied by a fever, you have to avoid training for at least a week.


3. Drink more
Drink lots of water. Two liters of fluid a day is the minimum. Those who sweat a lot have a higher need. Incidentally, this does not only apply in the heat, you also have to drink a similar amount in winter. When you start walking, your body should be sufficiently “soaked”. You can tell by the color of your urine. If it is only slightly yellow or colorless, everything is fine. If it is dark yellow, you need liquid. If the tanks are full, you can usually endure exercise for up to 60 minutes without a drinking break. Even with mineral water, you should make sure that you have a good supply of minerals. Magnesium and sodium are contained in sufficient doses in most mineral waters. Later, with higher stress, sports drinks can also be useful.

4. Wear the right thing at the right time
One hardly dares to speak it out anymore. But for people over the age of 35, sport in cotton shirts and trousers is nothing unusual. It used to be the same with school sports. Today, however, the market has something else to offer: textiles that are light as a feather, do not absorb sweat but pass it on to the outside, have long had sport under control. And the best thing about it: This highly functional clothing is comparatively hardly more expensive than cotton clothing 20 years ago. There are hardly any upper limits, but you don't have to spend more than 150 euros for good basic equipment. Before you spend the money, however, you should make sure that running is fun. For the first four weeks you will surely find a few items in your wardrobe that are suitable for the first steps. And then switching to “function” is even more fun.

5. Eat healthy
It's actually simple: Eat what's healthy and fill you up. But what is healthy and what makes you feel full? Vegetables and fruit should be at the top of the menu, with regular side dishes such as rice or pasta. Fish is very healthy and there is nothing wrong with meat if it is lean. But it doesn't have to be on the plate every day. If you reduce sugar and fat, you have already done a lot right. Losing weight is an important motivation for many people to even start running. Remember, there is only one formula that will really help you lose weight: burn more calories than you take in. The combination of regular exercise and a conscious diet is therefore the best way to lead an easier life.