Start running in spring: Your beginner's guide
Spring is the perfect season to start running. The temperatures are pleasant, the days are getting longer, and motivation is high after winter. But how do you start correctly – without overdoing it, getting injured, or giving up after two weeks?
The first 4 weeks: How to start right
Weeks 1-2: Alternating walking and jogging
The biggest mistake beginners make: running too fast and being completely exhausted after 5 minutes. Start with intervals: 2 minutes of light jogging, 1 minute of walking, repeat 10 times. A total of 30 minutes. Does that sound like little? It's enough. Your body needs to get used to the exertion – tendons, ligaments, and joints need more time than your endurance.
Weeks 3-4: Increase jogging portions
Slowly increase the intervals: 3 minutes jogging, 1 minute walking. Then 5 minutes jogging, 1 minute walking. By week 4, you should be able to jog comfortably for 15-20 minutes straight. The pace? Doesn't matter. The main thing is that you can hold a conversation while doing it.
How often per week?
3 times a week is ideal for beginners. No more, no less. Your body needs rest days between runs. Monday, Wednesday, Friday or Tuesday, Thursday, Saturday are proven rhythms.
The right equipment for getting started
Running shoes: The most important investment. Go to a specialty store and get advice.
Apparel: In spring, light running pants and a breathable shirt are sufficient. In the morning, a thin jacket that you can tie around your waist.
Running glasses: Especially important in spring due to pollen and low-lying sun. Lightweight running glasses with UV protection make running much more pleasant – especially for allergy sufferers. Details in the running glasses guide.
Phone and keys: A running belt is the simplest solution. For longer runs in summer, the running vest.
The 5 most common beginner mistakes
1. Running too fast. Your comfortable pace is slower than you think. If you can't talk, you're going too fast.
2. No rest days. Running every day leads to overload. Tendons and joints need 48 hours.
3. Increasing too quickly. Rule of thumb: A maximum of 10% more per week. From 30 to 33 minutes, not from 30 to 45.
4. Forgetting to warm up. 5 minutes of brisk walking before jogging is enough.
5. Comparing yourself to others. Your only comparison is yourself from a week ago.
Staying motivated: Tips for the first 3 months
Run with music or a podcast. Find a fixed running route that you like. Run with a friend. Sign up for a 5k run in the summer – a goal motivates. And track your runs – in 3 months you'll be amazed at how far you've come.
Your Starter Checklist
What you really need: Running shoes (specialty store), comfortable running pants, a breathable shirt, running glasses for sun and pollen, and a running belt for your phone and keys. That's it. Everything else comes with time.
