Running

Start to run! Here's what you need to know before you start running

Duo running in the dunes with compression socks.

 

Running is an accessible and effective way to get fitter, improve your endurance, and even reduce stress. Whether you're just starting out or aiming for your first 10 kilometers, following a structured running plan will help you build up gradually and avoid injuries. This guide covers everything you need to know about getting started with running, including a handy beginner's schedule and essential tips.

Why start running?

Running offers numerous benefits. It strengthens your heart and blood vessels, helps maintain a healthy weight, and improves blood circulation. It also stimulates endorphin production, which enhances your mood and reduces stress. Additionally, running is flexible—you can do it anytime, anywhere, without being tied to a gym.

Running plan for beginners

A structured beginner’s running plan helps you progress safely. Below is a simple running build-up schedule that improves your fitness in just a few weeks:

Week 1: 10 min jogging - 2 min walking (repeat 3x)

Week 2: 15 min jogging - 2 min walking (repeat 3x)

Week 3: 20 min jogging - 1 min walking (repeat 3x)

Week 4: 30 min continuous running

Want to train for a specific distance? Check out our full 10 km running plan.

Proper preparation

Choose the right gear

Proper running shoes provide the right cushioning and support, tailored to your running style. Additionally, running socks with compression help improve blood circulation and reduce muscle fatigue.

Set realistic goals

Start with an achievable goal. Do you want to run 5 km or train for a longer distance? Make your goal specific and create a tailored training plan. Build up gradually and allow your body enough time to adapt to the effort.

Warm-up and cool-down

A proper warm-up and cool-down are essential to prevent injuries. Start your session with a few minutes of walking or light exercises. After your run, gradually slow down and stretch your muscles to aid recovery.

Also read: Best exercises for runners.

Running and weight loss

Running is an effective way to burn calories and lose fat. Want to know more about using running for weight loss? Read our blog: Losing weight through running.

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