Jogging for beginners: You should definitely avoid these mistakes
You have probably already tried to start jogging. But every beginning is difficult and sometimes it is anything but fun. The condition is not there yet, everything is difficult and even the first nasty sore muscles are not long in coming. But all of this doesn't have to be if you follow a few important tips. We explain to you which basic rules for jogging for beginners and which mistakes you should avoid.
Jogging for beginners: running is healthy!
Many people regularly lace up their sports shoes because jogging can be a lot of fun and is extremely healthy. It strengthens the heart, the circulation and keeps the body fit. To make sure that everything works smoothly, we will show you how to avoid the most important mistakes in running training.
If you also need other tips for running, for example about the right nutrition for this sport, then the SportScheck running guide will also help you.
Jogging for beginners, the most common mistakes: Too fast
Beginners in particular tend to overestimate their strength in the first few days. You have trouble finding the right pace. If you are just starting out with running training, it is best to run a little slower and change the pace once in a while by just walking a few minutes faster. You will quickly notice that after a certain amount of time you are in good condition to leave out the walking phases in between. As a guideline you can consider: If you can still talk while jogging, then you have found a good pace.
Jogging for beginners, the most common mistakes: forget warm-up & cool-down phase
Beginners should warm up before jogging to avoid painful injuries such as strains and overstretching. It is best to start with some light gymnastics exercises, then start walking comfortably. Do not increase your speed until your body is really warm.
Even after jogging, you should not simply end the training abruptly, but plan a cool-down phase. Run out at a leisurely pace and slowly move to a walking pace so the pulse can gradually decrease. Slight stretching after running training also prevents nasty muscle soreness.
Mistake 3: Too empty or too full stomach when jogging
If you go jogging early in the morning, you shouldn't miss out on a small breakfast beforehand. Therefore, eat a little something before training, for example a banana or a yoghurt. However, you should avoid an overly generous meal before jogging. If you have eaten a larger portion, it should be about 1-2 hours before you start running.
Mistake 4: No breaks and ignore the signs of the body
If motivation is high, you may come up with the idea of getting your sports shoes out and jogging every day. However, this is a big mistake, because the body also needs breaks to relax between training sessions. It is best to take at least a day off between your running workouts so that the muscles can regenerate.
Don't forget to pay attention to the signs of your body. Small aches and pains can set in especially at the start of running training, but if the sore muscles are too strong or you have a painful back or knee, you should not ignore them, because they are alarm signals from your body. In this case, it is better to take a slightly longer break in order to start the next jogging session in a fit and well-rested manner.
Jogging for beginners: With the right tips for jogging to success
As you can see, you can make a lot of mistakes when jogging. Some mistakes may not seem so bad, but they can spoil your jogging fun or lead to injuries in the long run. Therefore, take the time to train and stretch, and listen to your body, then you are on the right track.
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