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Running Made Easy: 4 Tips for Beginners

LISTICLE | 06/25/2021
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Is leisurely jogging no longer enough for you? And do you prefer flat routes to adventure trails? Then you're well on your way from being a jogger to a true runner. You could try a marathon or half marathon, for example. Because only those who have mastered these supreme disciplines can truly call themselves runners. However, it is a long way to get there.

Tight running tights, special wearables and self-mixed isodrinks are unfortunately not enough to transition from jogging to running - even if the true endurance runners can often enough be recognized by them while jogging. MRT, MA and HM - these acronyms will soon be part of your life if you too want to "transition" from jogging to running. The abbreviations stand for marathon race pace, the marathon and half marathon.

The time of the half marathon converted to the targeted race pace of the marathon will in fact decide when you are fit enough for the supreme discipline. Step by step, from goal to goal, you have to increase your endurance and your speed in a way that is compatible with your health. Here's how.

 

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The Initial Situation: When Does Jogging Become Running?

Can you manage five kilometres at a stretch when jogging? Then you've already made a start on running. Whether you're running at an average of seven or 15 km/h doesn't really matter when it comes to endurance running beyond competition. It is also said that anyone who can complete 45 consecutive minutes of a form of locomotion somewhere between walking and running has left jogging behind and is well on the way to running.

To become a (continuous) runner, set aside a quarter or fifth within your race course for yourself from now on that you will run extra fast at least once a week. Stop your time and try to increase successively. At the same time, work on your endurance. At least once a week, preferably on the weekend, really take your time. Now it's all about mileage. Week after week, try to cover one or two kilometres more than the previous time. From five kilometres you can increase to ten kilometres.

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Calculate Realistic Mrt - Jogging Was Yesterday

Congratulations, you've completed another stage: from ten kilometres onwards, you're no longer talking about jogging, but running. Because the officially measured laps at most running events are ten kilometres long.

With the help of various tables on the Internet, you can now extrapolate your personal best time to the marathon distance or do it yourself (time x 4.667). For example, if you can run the ten kilometres in 45 minutes, you will need 1:40 hours for the half marathon and 3:30 hours for the whole distance. Theoretically at least.

The longer the distance actually completed, the fewer seconds per kilometre are added. Only when you can actually run 15 to 20 kilometres in a row and then still manage a reasonable time, is the half marathon realistically in sight. It is still a (very) long way to the marathon. In purely mathematical terms, it is a factor of HM x 2.1 away.

Woman with heart rate monitor and Smartwatch jogging
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Allow Sufficient Training Time

You don't just become a runner. From jogging to running takes several months of training. For some it takes years and some never make it. Once health and fitness are stable, an individual training plan should be developed.

A common beginner's problem in running is starting too fast in a marathon, which prevents one from even completing the distance for the first time. The pace, which is usually only practised over shorter distances, has to be deliberately slowed down for a few kilometres at the start of the marathon. This running with the "handbrake on" also needs to be trained specifically and with a constant eye on the clock. Otherwise there is a high risk of failure. If you are clear that you want to participate in a (half) marathon, it is time to sign up.

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Learning to Run - Preparation Is Everything

Several weeks before the first marathon, many long runs should be on the program. Long runs mean average distances of around 30 kilometres or at least three hours. We recommend one long run per week, at least five in total. In between, it is important to include shorter tempo runs with several increases in the training plan.

After these many intermediate steps in running, the really big goal can be tackled. And after that? After the first marathon? Then the fight for the next personal best time begins for many runners, or new challenges await in the form of ultra runs of up to 100 kilometres or over several days. Even if you have definitely made it from jogging to running, the journey remains the goal.

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