Training plan for beginning runners

Set realistic goals and create a training plan

Start by setting a realistic goal for yourself. Make this goal specific, for example, instead of "I want to run 5km", say "I want to run 5km in x time". This way, you can easily track your progress. Then, create a training plan that is tailored to your personal goals and level. Make sure to gradually increase your level of intensity and schedule sufficient recovery time to prevent unnecessary injuries.

If you're having trouble, take a look at the following training schedule.

Running schedule for beginners

Stretching is an important part of a workout. However, it is not advisable to stretch when your muscles are still cold. So make sure you always do a short warm-up. Don't forget to stretch after your workout as well. During running, your muscles can become shorter. Therefore, try stretching them a bit after your run to prevent stiffness.

Do not think that stretching will prevent all running injuries. The elasticity of the muscles is (unfortunately) genetically determined. However, regular stretching can help make your muscles more flexible and recover from injuries faster.

Success starts with the right nutrition

Without sounding too cliché, we want to emphasize the importance of the right fuel. As a runner, you use a lot of energy while running. Make sure you get enough healthy food to provide your body with this energy.

Eat a delicious varied meal the night before you go running and a light meal containing carbohydrates just before you go running to prevent hunger during your run.To allow your body to recover well, it is important to consume a mix of carbohydrates and proteins after your workout. Think of foods such as oatmeal, (full-fat) quark, vegetables, and fruits.

Injury-free running and improved performance with STOX Energy Socks

Do you want to get the most out of your run and be even better prepared for your running race? Try the socks from our running collection. STOX Energy Socks running socks are specially designed to improve blood circulation in the legs and support the muscles while running. Due to gravity, blood and fluid can flow down to the feet and ankles, which can cause a tired or painful feeling.

The compression in the socks ensures that blood flow is stimulated back to the leg muscles. This way, your muscles recover faster and your legs will feel less tired during and after training.