You can see them everywhere: joggers walking through parks, forests, meadows and inner cities as if they were not there. So far you have only watched them jealously? No problem, because our entry-level plan will be yours in two weeks. We explain the basics of equipment, running style and the right diet and get your fitness on the go every day. Sporty muffle do not have to be worried: we've also thought of plenty of breaks and relaxation in addition to running and jogging.
Day 1: Six times three minutes running, with a one-minute break between them
Before you start with the fitness plan, you should check yourself again by the family doctor. Especially if you have not practiced sports for a long time, are overweight, have heart problems, smoke heavily or have orthopedic problems. But as soon as the doctor gives the go-ahead, there's nothing in the way of your running career.
Day 2: Run eight times for three minutes, with a one-minute break between them
Get your calendar out and go through the next two weeks. For each day, think about when you can spend a good half hour running. Whether you wake up a little earlier in the morning, or skip your favorite soap in the evening - half an hour a day for jogging should be there for your fitness and health.
Day 3: Break
Today you have earned some peace. Time to think about the diet. Do you want to lose some weight, it is not done with sports alone. A little consolation: With the movement automatically increases the desire to eat healthier. For the duration of the exercise plan, eliminate sugar and extremely fatty food from the diet.
Without exception, eat honey instead of sugar, wholegrain instead of white bread, fruits instead of sweets and low-calorie meals instead of hearty meals. Try some new, light-weight recipes and notice how you feel closer to the slender, healthy runners from the park - also thanks to a healthy diet.
Day 4: Run six times for five minutes, with one minute of walking time in between
So far you've been traveling with the old slippers that you took to the aerobics class five years ago? High time for new running shoes (jogging shoes). Get professional advice today in specialist shops. A good running shoe can cost around 100 euros - your joints will thank you. Look forward to the good feeling of having invested in your fitness and health. Surely you can hardly wait to start tomorrow with perfectly insulated, matching, chic new jogging shoes.
Day 5: Run five times for six minutes, with a two-minute break between them
Now your feet are perfectly equipped, but a baggy sweatpants and a t-shirt that you usually only put on to sleep sleep on top? Try using tight-fitting, breathable materials for clothing. Only if the clothing is directly on the skin, it can absorb moisture and drain it to the outside.
In addition, you should not wear too warm. You can still shiver for the first five minutes, but after that you should feel warm. If you are unsure, be sure to put on a light running jacket that you can quickly take off and tie around your hips.
Day 6: Running break
Give yourself some rest today. Take advantage of the half-hour you would otherwise have walked to relax. Mix a wellness drink with, for example, fresh strawberries and buttermilk, treat your stressed feet to a massage, or relax your muscles with a relaxing bath.
Day 7: Run four times for eight minutes, with a two-minute break between them
Optimal loading is easiest to find with a heart rate monitor. As a beginner you can do without technical bells and whistles. A simple model that lets you set the upper and lower limits for your heart rate is enough. The recommended training pulse for beginners is calculated from the following formula: resting heart rate + (220 - 3/4 age - resting heart rate) x 0.6.