Running is a real popular sport in Germany. Around 22 million people say that they regularly go jogging or do another type of running sport. The number of active runners has increased by almost 50% since 2002. Have you already caught the running bug?
Below we will explain the basics of running and show you how varied and versatile you can make your training. Running is a great sport that you can do all year round and that activates your entire body.
1. Different types of running in comparison
Every person has their own personal running style. First of all, this is a question of anatomy. At some point we got into the habit of running as energy-efficiently as possible and at the same time as quickly. However, for many runners there is still significant potential for optimization.
The typical running techniques can be divided into three groups:
- Heel running
- Midfoot running
- Forefoot running
We'll now take a closer look at what's behind each type of running, how you can determine your current running technique and when you should run and in what way.
1.1 Heel running
Heel running (also: rear foot running) refers to a running style in which the runner first touches down with the heel and then rolls forward. Slow runners and amateur runners in particular use this technique.
While beginners tend to intuitively land their heel first, marathon runners, for example, have a strategy behind it. Heel running is sometimes used for regenerative purposes. If you want to cover a very long distance, you have to relieve your muscles every now and then. The best way to do this is to walk on your heels.
1.2 Metatarsal run
Midfoot running is probably the most widespread and ambitious runner. For medium and longer distances it is also the right choice for competitors. As the name suggests, when you run midfoot you sit in the middle of the ground, roll briefly and then even push yourself forward a little with the ball of your foot.
1.3 Forefoot running
To run particularly fast, you need to use the forefoot running style. With every step you land on the ball of your foot and also push yourself off strongly. However, this type of running is very stressful and you won't be able to keep it up for long. Therefore, the forefoot run is mainly suitable for sprints.
2. What do you have to pay attention to as a beginner runner?
Have you not run often and want to get started soon? Then there are a few things you should definitely pay attention to so that you feel safe during your running training and at the same time do something for your fitness.
The biggest beginner mistakes when running are:
- too high a load
- wrong footwear
- poor running technique
- poor preparation
- Lack of fluids
too high a load – Running is quite strenuous and if you don't have really good stamina, you'll be pretty exhausted after just a few kilometers. It's not a good idea to aim for the maximum load limit right from the start. First try to find out how long you can run at a moderate pace.
Ideally, choose a route that is close to your home and can be divided into laps. Otherwise, once you run 5 km in one direction, you might already be exhausted and have to make your way back.
Incorrect footwear – Many typical complaints (e.g. runner's knee) can be traced back to inadequate footwear. Normal sports shoes are often not particularly well cushioned, so every step is a real strain. It's best to get all-round running shoes for a neutral running style so you can run more smoothly.
Unfavorable running technique – Poor running technique is also a source of possible discomfort that can occur during or after running. The combination of poor technology and unsuitable material often increases the susceptibility to injury.
When running, make sure that you are not cramped. Your shoulders should definitely be relaxed and your arms should swing in a relaxed manner. In addition, you should never “run into the pain”, but rather take breaks as soon as something hurts you. It is not so easy to carry out a professional running analysis from a distance. So, above all, listen to your body.
Poor preparation – Do you always say: “Ready, set and run?” This is not recommended. If you make a cold start, you increase your risk of injury and your entire organism cannot adjust to the upcoming stress.
You should therefore precede every running training session with a short warm-up phase. Instead of rushing off at top speed, you should first take a few steps, then switch to light jogging and only slowly increase your pace after about 300 to 400 meters.
Lack of fluids – Running is a sweaty affair. You will lose a lot of fluid, especially in warmer temperatures. Since it is quite inconvenient to take a water bottle with you while running, you should fill up your fluids in advance.
Avoid sugary drinks, as these can cause your blood sugar levels to skyrocket and often even stimulate your thirst. Non-carbonated water is ideal. It's best to drink 1-2 liters before training.
3. Ideas for a varied running training
Running is so popular because there are many different training goals that you can pursue. Some people run because they want to improve their basic endurance or burn calories. Others have set themselves the goal of covering a certain distance in the best possible time.
There are also various exercises that you can use to make your running training even more versatile. For example, have you ever heard of the beep or Cooper test? We'll take a closer look at all of this below.
3.1 Build basic endurance
Basic endurance is your ability to run at a moderate pace for as long as possible. Anyone who has good basic endurance is used to running longer distances at medium speed. The heart rate does not increase so much, so breathing remains at a normal level.
To specifically build basic endurance, you should focus on these training metrics:
- Heart rate (bpm)
- Distance (km)
- Time (min)
It is ideal if you document every training session in detail. You can use the SportPlus activity tracker, for example, or you can train directly on one of our treadmills, as the training computer shows you all the relevant data. This way you can ideally evaluate, control and optimize your training.
Your training progress shows the extent to which you are able to cover a certain distance in the same time with a lower heart rate.
Example: If you plan an average of 48 minutes for a distance of 8 km (10 km/h running speed), then at some point this will no longer stress you as much as it did at the beginning. So your heart rate will decrease in the long term.
Of course, you don't always have to run the same distance in the same time to improve your basic endurance. This just makes the results more comparable. So you should choose a “reference time for a reference distance” and run it every now and then to check how your fitness level is developing.
Otherwise, you can of course walk a little more and a little less, jog a little more quickly and a little more relaxed - it's entirely up to you. In any case, you will train your basic endurance!
3.2 Improve running speed
Another training approach is to improve your running speed. Running speed is commonly measured in two different ways:
- Running speed in km/h
- Pace (based on 1 km)
The best indicator to measure your running pace is probably your 1km pace. Many amateur runners aim for a value of between 5 and 6 minutes per kilometer. This corresponds to a speed of around 10 km/h to 12 km/h.
To train your running speed, you need to develop a feel for your pace. You won't be able to improve your speed in a casual endurance run alone. You have to accelerate a lot so that you can move faster at some point.
Tip : Many Activity trackers offer the option to directly display the pace per kilometer during training. Alternatively, you can also increase your pace through indoor training the treadmill train well because you can consciously adjust the speed. However, you have to keep in mind that without a headwind you tend to move a little “faster”.
3.3 Interval training & combination exercises
A good way to add variety to your training is interval training. You combine the endurance run with increasing runs or even short sprints. This way you can do something for your basic endurance and also improve your speed at the same time.
Alternatively, you can also incorporate other stability exercises (e.g. push-ups) into your running training. This way you train your entire body and combine strength training with endurance training. You make better use of the regeneration phases between the two exercises. Instead of just “standing around” between two sets of stability exercises, you do something to improve your fitness at the same time.
3.4 Beep test & Cooper test
To determine your training level and continually improve it, you can use exercises such as the Beep or Cooper test. Both tests are used for performance diagnostics in competitive sports.
In the beep test, two cones are placed 20 meters apart. The athlete starts at the first cone and has to run to the other cone within a certain time. How long it can take is indicated by a beep (hence the name), which sounds at increasingly shorter intervals.
You can only allow yourself one failed attempt. As soon as you no longer reach the cone before the “beep” for the second time, the beep test is over. The goal should be to create even more levels in future units.
The Cooper test is perhaps only known to those who have completed their high school diploma in physical education. It is a 12-minute run in which the aim is to cover as much distance as possible. Anyone who can cover more than 3 km (or for women: 2.5 km) in this time is one of the fittest athletes.
But with the Cooper test, of course, you can continually improve. It's a great feeling when you set a new record and reward yourself for your hard training.
The right accessories
Floor protection mat 120-226x70x0.6 cm
4. A small running school: Learn the ABCs of running
To improve your own running style, you should learn the ABCs of running. This is a series of different exercises that train individual aspects of good running technique through targeted “exaggeration”. You can use them as part of your warm-up or incorporate them into your runs from time to time.
In the following table we have summarized the most important running exercises for you and provide a suitable explanation so that you can try them out immediately:
| Exercise | Explanation |
|---|---|
| conscious impression | Without running forward really quickly, with this exercise you practice pushing off the ground. The knees are also raised slightly upwards and the tip of the foot points downwards after pushing off. |
| Skippings (knee raises) | Even with skipping you don't get off the ground very quickly. The aim here is to alternately lift your knees at high frequency. |
| heels | Push yourself harder with your ankle and calf. Let your feet swing through to your backside. |
| Hop run | When hopping, the knee is pulled upwards in a jump with each step. The thigh of the other leg is stretched as straight as possible and the arms swing upwards. |
| Jump run | Similar to the hop run, except that the jump run is about distance and not height. The arms and legs therefore swing forward. It should look a bit like the triple jump. |
| Side Steps | You walk sideways with small steps without cramping. Your feet should not hit each other. You should change the leading leg every now and then so that the exercise doesn't become too one-sided. |
| Alternating steps (crossing steps) | This coordination-demanding exercise is also carried out from the side. When running, the leading leg is placed normally to the side, but the trailing leg is always alternately placed in front of or behind the other leg. The arms and hips support this movement. |
| Walk backwards | Running backwards is also part of the ABCs of running. Ideally, you should train it where there are no sudden obstacles waiting for you. In principle, you can also perform exercises such as skipping or heeling backwards. |
| Increase runs & frequency runs | These are either completely normal interval runs in which you slowly increase the pace (e.g. every 30 meters). Alternatively, you can cover 30 meters quickly (or with one of the exercises mentioned) and then run 30 meters easily. |
5. Stretching after running
Should I stretch before exercise or after? Are dynamic exercises better or should I do dynamic stretching? Even sports scientists and doctors do not agree conclusively on this question.
We would recommend that you do a 15-minute stretching session after your running workout. You should use the SHES stretching technique:
- Stretch : Until you feel a slight pulling sensation
- Hold : For about 30 to 45 seconds
- Relax : Relax the stretch for 5-10 seconds
- Stretching : Now stretch again for about 30 to 45 seconds
Important : Don't forget to always stretch both sides evenly. This is how you avoid imbalances in your body.
You should stretch the following muscles after running training:
- upper calf muscle
- lower calf muscle
- posterior thigh
- front thigh
- lateral thigh
- Adductors
- gluteus muscle
- Hip flexors
- Shin muscles
- Sole of foot
Tip : You already know this the SportPlus calf stretcher ? This useful accessory allows targeted stretching of the calf muscles and can therefore prevent typical complaints that can occur after running. These include, above all, Achilles tendon problems and runner's knee.
6. Nutrition tips for leisure and competition
Carbohydrates are the most important source of energy when running. If you want to perform well while running, you should consume quickly usable carbohydrates. This can be done with a portion of pasta or liquid food in the form of smoothies or shakes. Competitors in particular should fill up their storage properly. Of course, too much food is hard on the stomach.
If you don't want to run the fastest time, but perhaps have a training goal of losing weight, you can stimulate the body's production of energy from fat cells. You shouldn't go into running training hungry, but running on an (almost) empty stomach forces your body to attack its “hard reserves” directly. Then you should definitely only run at a moderate pace.
Drinking is also an important aspect of running. You should drink around 1 liter of fluid before training so that you don't feel thirsty while running. Avoid carbonated and sugary drinks before and while running. Instead, get used to drinking still water for refreshment.
7. Checklist for runners: This equipment will help you!
To make your next running training a success, we'll give you a little checklist here. This way you never forget your equipment and, if in doubt, you know what you still need to get: .
- Sportswear : Preferably tight-fitting clothing that doesn't rub. For example, many runners swear by compression clothing under their actual running outfit
- Running shoes : Well-cushioned shoes. If you're not sure, buy shoes that support a neutral running style. You can also have yourself measured in many sports shops.
- Activity tracker : To be able to record your training sessions, you should always take a fitness bracelet with you (e.g the SportPlus Activity Tracker)
- Cell phone : Whether for emergencies, to listen to music or because of the fitness app - you shouldn't miss out on taking your cell phone with you. This can be done wonderfully using a sports armband that you can pull over your upper arm.
- small snacks: You can always carry a bar (note: no chocolate, as there is a risk of melting) or a pack of energy gel with you. If you ever run out of power, you can easily refill your batteries.
- Calf stretcher (afterwards): After the running training you can come along the SportPlus calf stretcher Stretch your muscles in a targeted manner and, if necessary, prevent classic “runner’s diseases”.
8. Running training at home – stay fit with SportPlus
The great thing about running is that you can do it anywhere - even at home. We at SportPlus offer you different treadmills for your own four walls, with which you can actively work on your fitness and achieve your training goals.
Of course it's a lot of fun to run in the fresh air. But who wants to do laps when it's cold and rainy outside? Every ambitious runner should therefore think about buying a treadmill so that training - in the truest sense of the word - never falls through.
A big advantage of indoor running training is that you can control your training even more effectively. You can set exactly the pace at which you want to run. This also makes it easier to demonstrate possible training progress.
Our selection of treadmills
Walking band up to (6 km/h) ideal for walking and running training
