The right distance, the right pace - what is important for beginners?
Ottenhofen / Poing - The reason why many people say "I now run regularly" and then quickly stop doing it is that they have not yet found the right pace for them.
That’s why today I’m going to explain how you too can find your right pace and thus have fun running.
In the beginning, the head and motivation decide a lot whether we will ultimately manage to keep running.
Beginners in particular set themselves far too high goals: “I now run for 30 minutes four times a week.” If we fail in our resolutions in week one, we are quickly demotivated.
Enjoyment of movement is the alpha and omega
But how about this: "I go running twice a week as long as I enjoy it, stretch for ten minutes in front of the TV one evening and fill my exercise goal with walks on the remaining four days." Sounds more likable, doesn't it ?
Enjoyment of exercise is the be-all and end-all - if we look forward to fresh air and physical activity after the home office, we don't have to “overcome” ourselves at all, and our exercise account fills up by itself.
Above all, the positive effect on our health should motivate us - we strengthen our immune system with just a few minutes of exercise, activate our intestines (and its activity) and lift our mood, especially on gray January days.
A mix of jogging and walks
Okay, you've managed to step outside the front door in running shoes, stand in the drizzle and ask: "And now?" I recommend starting out at a walking pace, especially for beginners.
So the pace at which you usually go for a walk, only that you are jogging.
Because we tend to start running too fast, I even recommend jogging for a few seconds on the spot and then starting off at a walking pace.
The pace can be so slow that you are almost bored - and I tell you, this is the right pace for you as a beginner and no other.
Since you are now running at a pace that does not or hardly exert you, you can now particularly enjoy the beautiful sides of running: thinking about things undisturbed, looking at nature, greeting strollers nicely.
The run must not become a burden
I am aware that even the slowest running will eventually become exhausting.
But before that happens, you should be home by now.
This can be the case after 10, 20 or 30 minutes.
You decide that and your current running form.
If you already notice after ten minutes that you are pumping like a cockchafer: Go home!
The run should not be a torture.
If we now enter the warm home and think: "Oh, that was actually really nice", that is the best prerequisite for another run.
You can now reward yourself in particular, because you have also achieved something great: You ran!
Maybe a plate of pasta, a bath or a glass of wine?
Whatever you enjoy.
Distance is initially unimportant
Yes, the headline says: The right distance.
The distance is irrelevant, especially in the first few weeks.
You're not a runner until you've completed any particular distance.
You are a runner when you run.
As simple as that.
If running establishes itself in your life at some point and you don't want to miss it anymore, the running guides will pile up at home by themselves.
Then maybe you plan to run a five-kilometer run.
Then you can also train according to distance.
But especially at the beginning this shouldn't be your only motivation, you should enjoy moving around in nature!
I wish you a really good start!
Your Marina Rappold
Tips from the expert
Marina Rappold is the German U23 runner-up over 10,000 meters, won team gold in the half marathon and won the Munich New Year's Eve run and several times the Erdinger city run.
This year the 23-year-old from Unterschwillach wants to compete in the first marathon of her life.
Over the next few weeks, the prospective primary school teacher will give the readers of the local newspaper in random order tips and advice about running.
