Why Is It Worth Starting to Run?
Running is one of the most accessible and effective forms of physical activity. It requires no expensive equipment or gym membership — just running shoes and the desire to do it. Regular running provides numerous health benefits.
❤️ Cardiovascular Health
Running strengthens the heart muscle, lowers blood pressure and cholesterol levels. 30 min. of running 3 times per week has a positive effect on the cardiovascular system.
🧠 Mental Health
Running releases endorphins (“runner’s high”), reduces stress, anxiety and symptoms of depression. It is a natural antidepressant without side effects.
🔥 Calorie Burn
An hour of running burns 500–800 kcal. It is one of the most effective activities for weight control and improving body composition.
💪 Bone Density
Running is a weight-bearing activity that stimulates an increase in bone density and reduces the risk of osteoporosis — especially important for women over 35.
👟 Running Footwear — The Most Important Choice
The right running shoes are the most important investment for a beginner runner. Inappropriate footwear is the most common cause of injuries.
How to Choose Running Shoes:
- Problem (pronation): Visit a specialized running store where they can assess your gait and foot type
- Size: Running shoes should be half a size or a full size larger than your everyday shoes — your foot expands when running
- Cushioning: For beginners, choose shoes with more cushioning until you strengthen your foot and calf muscles
- Replacement frequency: Replace your shoes every 500–800 km. Even if they look fine, the cushioning is already worn out
- Thicker socks: Try them on with the socks you will run in
🏃 Proper Running Technique
👀 Head and Gaze
Look ahead, 10–15 meters in front of you, not down at your feet. Keep your head straight and your chin parallel to the ground. This helps maintain an upright posture and open your airways.
💪 Arms
Arms are bent at the elbows at an angle of ~90 degrees. The movement is forward and backward, not across the body. Fingers are loose, palms relaxed. Arm movement dictates the rhythm of your legs!
🦵 Foot Contact
Aim to land on the middle of your foot (not on your heel!). Your foot should contact the ground under your center of gravity, not in front of it. Overstriding is the most common mistake.
📐 Body Angle
A slight forward lean from the ankles (not from the waist!). Imagine falling forward while your legs simply catch the fall. Cadence 170–180 steps per minute.
📋 8-Week Plan “From 0 to 5 km”
This plan is designed for complete beginners who can walk for 30 min. without stopping. Train 3 times per week with at least 1 day’s break between runs.
| Week | 1 workout | Workout 2 | Workout 3 |
|---|---|---|---|
| 1 | 5× (1 min running + 2 min walking) | 5× (1 min running + 2 min walking) | 6× (1 min running + 2 min walking) |
| 2 | 6× (1.5 min running + 2 min walking) | 6× (1.5 min running + 2 min walking) | 5× (2 min running + 2 min walking) |
| 3 | 4× (3 min running + 2 min walking) | 4× (3 min running + 2 min walking) | 3× (5 min running + 3 min walking) |
| 4 | 3× (7 min running + 2 min walking) | 3× (8 min running + 2 min walking) | 2× (10 min running + 3 min walking) |
| 5 | 2× (12 min running + 2 min walking) | 1× (20 min running) + 5 min walking | 1× (22 min running) |
| 6 | 1× (25 min running) | 1× (25 min running) | 1× (28 min running) |
| 7 | 1× (28 min running) | 1× (30 min running) | 1× (30 min running) |
| 8 | 1× (25 min running) | 1× (20 min easy running) | 🎉 5 KM! (about 35 min) |
🫁 Breathing While Running
Proper breathing is one of the most important elements of running technique. It ensures oxygen supply to the muscles and protects against side stitch.
- Rhythmic Breathing: Inhale over 3 steps, exhale over 2 (or 2:2 rhythm). This protects against asymmetry injuries.
- Deep Belly Breathing: Breathe with your diaphragm (belly), not your chest. Place a hand on your belly — it should rise and fall.
- Through Nose and Mouth: Inhale through your nose and mouth together to get maximum air volume. Exhale through your mouth.
- “Talk Test”: If you can speak in full sentences without getting out of breath — the pace is right. If you can't — it's too fast.