Back
From walking to running – tips for beginners!
If you are already familiar with walking and want to try jogging / running, below you will find tips and video instructions to help you get started (tips are also useful if you have been jogging before and want to start again after pause.
Feel free to give it a try!
Equipment
Get decent running shoes! Get help from a knowledgeable sports equipment store to get the shoes that suit your gait and needs. In addition, in breathable, technical clothing (designed for running) training is more enjoyable!
Start in moderation – do the training sessions as a combination of walking and running for at least the first month.
It’s a good idea to get used to the ”hits” brought by the run little by little. Always start the run with a 5-10 min walk and keep the running sections short. Increase the length of the running sections moderately with future runs on a weekly basis. You can cycle walking and running, for example, into time, distance or even an electric poles. At the end of the paper, an example program is staggered for 4 weeks.
Appropriate ”feeling”/ heart rate level during running:
The most important thing is to listen to your own body: you get slighlty out of breath, but still able to talk during running periods. Tip: favor flat terrain at first – if your route hits hills, always walk uphill at the beginning.
If you use a heart rate monitor and know your maximum heart rate, keep your heart rate below 80% of your maximum level on running stages. For example, if your maximum heart rate is 170 = 0.8 x 170 = less than 135. Your maximum heart rate is 220 minus your age on average.
Tips on running technique and posture:
It is good to pay attention to these from the very beginning!
Tips for warm-up / coordination exercises:
Always make 2-3 movements of these after the warm-up walk before moving on to the running sections
Tips for mobility training
Try these in your mobility / body care workout and always do 2-3 movements before moving on to the first running leg
From walk to run_ example program (4 weeks)
Week 1
| Monday | |
| Tuesday | |
| Wednesday | walking 10 min à ”slow jogging” 30-60s à walking 3 – 5 min à slow jogging 30-60s à walking 3´- 5´ etc. slow jogging 4 – 6 times. End with walking 10 min. |
| Thursday | |
| Friday | |
| Saturday | walking 10 min à ”slow jogging” 1 min à walking 3 – 4 min à slow jogging 1 min à walking 3´- 4´ etc. slow jogging 4 – 8 times. End with walking 10 min. |
| Sunday |
Week 2
| Monday | Brisk walking 5 min à ”slow jogging” 1 min à walking 2-3 min à slow jogging 1 min à walking 2-3´ etc. slow jogging 8-10 times. End with walking 5 min. |
| Tuesday | |
| Wednesday | Brisk walking 5 min à ”slow jogging” 2 min à walking 2 min à slow jogging 2 min à walking 2´ etc. slow jogging 8-10 times. End with walking 5 min. |
| Thursday | |
| Friday | |
| Saturday | Brisk walking 5 min à ”slow jogging” 3 min à walking 2 min à slow jogging 3 min à walking 2´ etc. slow jogging 8-10 times. End with walking 5 min. |
| Sunday |
Week 3
| Monday | Brisk walking 5 min à ”slow jogging” 3 min à walking 1 min à slow jogging 3 min à walking 1´ etc. slow jogging 10-12 times. End with walking 5 min. |
| Tuesday | |
| Wednesday | Brisk walking 5 min à ”slow jogging” 4 min à walking 1 min à slow jogging 4 min à walking 1´ etc. slow jogging 8-10 times. End with walking 5 min. |
| Thursday | |
| Friday | |
| Saturday | Brisk walking 5 min à ”slow jogging” 5 min à walking 2 min à slow jogging 5 min à walking 2´ etc. slow jogging 6-8 times. End with walking 5 min. |
| Sunday |
Week 4
| Monday | Walking or nordic walking 45-60min |
| Tuesday | |
| Wednesday | Brisk walking 5 min à ”slow jogging” 5 min à walking 1 min à slow jogging 5 min à walking 1´ etc. slow jogging 8-10 times. End with walking 5 min. |
| Thursday | |
| Friday | |
| Saturday | Brisk walking 5 min à ”slow jogging” 20-30 min à. End with walking 5 min. |
| Sunday |
Slow jogging= you get slighlty out of breath, but still able to talk.
If you use a heart rate monitor and know your maximum heart rate, keep your heart rate below 80% of your maximum level on jogging/running stages. For example, if your maximum heart rate is 170 = 0.8 x 170 = less than 135. Your maximum heart rate is 220 minus your age on average.
After the first walking sessions, do light openings / stretches at least for the muscles / joints of the lower limbs. Also pay attention to technique and posture from the beginning! (check wellbeing websites blog video links).
After the program, you can do 2-3 about 30-45 minutes jogging runs a week. Once a week increase the pace in the last third of the run for about 10-15 minutes. Heart rate can then be 80-90% of the max heart rate. Finish the session with 5-10 min walk.
