The joy of running

Anyone can run fast – that's one of the many adages of running. Experts disagree on whether it's the fight-or-flight instinct that compels people to run faster rather than slower. Even experienced runners often exceed their target training pace. Beginners, however, almost always start off far too fast. The result: they can't keep up for long, quickly become breathless, and many lose interest in running altogether. Yet running is a proven way to reduce stress hormones released after frustration, anger, or stressful days at the office.

Initial difficulties can be overcome with a few simple tricks.

Whether you run to improve your fitness or to get rid of that annoying winter weight:
The motto is: Don't rush things and take it one step at a time. In the beginning, only the minutes run count, not the kilometers covered. After about eight weeks, beginners are fit enough to run continuously for 30 minutes. Only then does progress become measurable, and muscles and connective tissue are optimally supplied with blood. That's when fat burning begins.

Just as important as training are breaks and rest days,
Because the exertion we demand of our bodies weakens them. New energy reserves for future stress are only built up during the recovery phase. Afterwards, performance is even slightly higher than the initial level. This is precisely where the next training stimulus needs to come into play. Even less experienced runners quickly notice when they are ready to run again to achieve optimal results.

But the crucial question is:
How do I overcome my inner couch potato?
Aren't there a thousand good reasons to skip training "just this once"? There are plenty of excuses, but hardly any of them hold up to scrutiny. Bad weather is definitely a pretty lame excuse. Modern functional clothing offers such good protection that only hurricanes and freezing rain are valid reasons to stay home. For example, someone who proudly tells friends and colleagues about their new running routine, or even makes a bet, will certainly be even more motivated.

For those who prefer a gentler approach,
You should try walking. The upright, relaxed, yet deliberately brisk walking brings the whole body into a steady rhythm. Emphasized arm movements increase the heart rate by 10 to 15 beats per minute. While walking engages the same muscle groups as running, the impact is significantly lower. Walking is ideal for warming up before and cooling down after running – or as a substitute for anyone who doesn't feel fit enough to run.

Reference: Bene_A