Running for beginners

In short: Anyone starting to run is best off starting with walking breaks and building up slowly. Two to three sessions a week suffice, easy enough that you can still talk.

In more detail: The cardiovascular system adapts faster than tendons, ligaments and bones. Increasing too fast is the most common cause of injuries.

In detail

• Getting started: For example run 1 minute, walk 2 minutes, 8 to 10 times. Then increase the running time.
• Pace: Slower than you think. An easy pace is gentle.
• Shoes: Well-fitting running shoes. Replace after about 600 to 1,000 km.
• Technique: Upright, relaxed shoulders, short quick steps, landing under the body.
• Rest days: At least one rest day between sessions at first (ausdauertraining-grundlagen).
• Warm-up: Start with brisk walking (aufwaermen-und-cooldown).