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Running for beginners

Published: 20th March 2020 Last updated: 20th March 2020

It's gonna be nice weather so why don't you start running? This will make you active and make you feel fit. This is an individual running training, so don't run in groups.

Week 1
Week 2
Week 3
Week 4: recovery
Week 5
Week 6
Week 7
Week 8: recovery
Week 9
Week 10
Week 11
Week 12

Important Tips!

• Be sure to be visible by wearing a reflective vest or jacket or by wearing some (blinking)lights.

• Start your running session with a 10 to 15 minute of brisk walking and warm-up exercises.

• Finish your running session with brisk walking and cooling-down exercises.

• Try some surface variations by running in the forest or on sandy trails.

• The best running pace is a pace where you are able to tell a story or sing, if this is not possible anymore you are running to fast.

• Try not to keep up with faster runners but try to run your own pace.

• Keep hydrated! Take some sips even when the temperature is a little low.

• Plan a recovery day after every running day! Your muscles will appreciate it.

• Wear good running shoes and dress well to protect you against the sun or cold.

• Finally PLEASE LISTEN TO YOUR BODY! Stop running when feeling small aches, start cooling the painful spot and recover for 1 or 2 days

Good luck!