So you've decided it's time to start running?
Perfect! You have arrived at the right place.
We have helped thousands of people run injury free and train for their first 5 km or their first marathon. We've also put together everything you need to know below!
Tired of hurting yourself while running? Work with a nerd fitness coach and train smarter today!
We'll cover the following in our running guide:
Let's get started in case you need to run! (1)
Proper Execution Level 1: Initial Conditioning
Before you even think about putting on a new pair of Nike shoes and walking around your neighborhood, we need to make a few things clear:
Your body needs to have a basic level of fitness before running becomes a viable option.
Here's why running too early can be harmful:
Every time you run, when you take a step, apply the pressure of your entire body weight on the muscles, tendons and joints in your legs, knees, ankles, feet and toes.
If you are overweight and have the wrong running technique, this means that your joints and tendons will take an absolute hit for so many steps you take during your run: about 6,200 steps in a 5 km run, 12,200 steps in one 10 km run or more than 50,000 steps in a marathon.
Your initial conditioning for running focuses on three points:
# 1) Focus on your diet. In this way, you can lose weight, reducing the effects of running on your tendons and joints.
# 2) power train. We have coaching clients who repeatedly injured themselves while running until they started strength training. After lifting some weights, their ligaments became strong and let them run without injury.
If you have no idea how to start strength training, give ours Beginners body weight training one try:
Many rebels have used the training to start their strength training journey.
# 3) Finally Let's add an activity that has little impact:
Go – Take a nice long walk around your city and keep your head up. Enjoy the view.
hike – my personal favorite: get out and see the world!
To go biking – Protects your joints and gets you moving.
swim – very little impact because the water stops you.
Elliptical – Although I'm not a fan of spending the whole afternoon on a treadmill in a gym, this is the better option as it eliminates the possibility of a collision.
Check out 40 ways to work out without realizing it, for fun activities to keep your body moving!
To sum it up again: strength training, reducing calorie consumption and starting a low-impact activity – Build your foundation to prepare your body for running. The less weight your body has to carry, the less work your legs and joints have to do, the less likely you are to damage and / or injure your joints.
After you have a solid foundation and are ready to start running, you can proceed to the next step.
If you don't know where to start changing your diet or have had problems with it in the past, I have you.
We have created the Nerd Fitness Diet cheat sheet to help you get started. It's a level-up system that allows you to adopt new healthy habits that persist as you slowly evolve from a newbie to an expert.
If you've had problems before, it may be because you changed too quickly.
Do you want to try it out? You can download it for free if you join the rebellion in the box below!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 levels to change your life
Follow our 10 tier nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 simple rules that we follow every day to achieve the goal
Proper running level 2: warm-up exercises for running
Before you take your first step as a runner, you must be properly warmed up.
When most people think of warming up, they are probably thinking of standing there and static stretching for 10 minutes … to make sure you don't get hurt!
Not correct! Fail! Stretching before running can increase the risk of injury. (3)
Try a dynamic warm-up instead – warm up your body properly and prepare for the strains of running.
Here's a run-specific warm-up video from my friend Jason at Strength Running that you'll see in more videos below:
Here is Staci, our senior coach, who offers you a short sequence to try out:
You can also find further steps and tips in our article "Warm up properly".
Just like strength training, you don't have time to run if you don't have time to warm up.
Interrupt the run if necessary, but do not warm up!
Proper execution Level 3: Proper running technique
If you don't learn how to walk properly, you are doomed to develop an overload injury and that will nullify the whole reason why you started running at all!
This is why your running form is so damn important: when you run, you exert hundreds of pounds of pressure on your joints and ligaments with each jump. This is then repeated thousands of times in the course of training and a race.
No wonder that almost every runner has countless stories about injuries he has had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.
If the running mechanics are poor, the results will be reinforced.
Not the GOOD kind of "compound interest" like compound interest that you learned in history in 2nd grade starting with 1 penny a day and doubling it for 30 days.
The bad kind of "compounded" like plantar fasciitis and stress fractures and sore IT ligaments and torn ligaments and crazy pain all the time.
We don't want that.
Make sure you do the following five steps:
1) Lean from your ankles:
Lean away from your ankles and keep a straight line from your ankle over your butt to your head. If you stand still with this slight forward tilt, you should feel like you are falling forward.
Just don't fall forward.
When you start running, gravity helps you move forward. A correct incline from the ankles keeps your body in alignment and puts a proper and efficient strain on your muscles.
2) INCREASE YOUR CADENCE: The cadence is your cadence or the number of steps you take per minute. It will probably seem strange at first glance, but less strain on your legs with shorter foot strokes.
Your cadence should be at least 170-190 steps per minute if you run at a simple, talkative pace. It will likely increase as soon as you run faster – this is normal.
"Steve, what the hell do I do with" 170-190 steps per minute? "
Good question. Go to Spotify and look for playlists with 170-190 BPM like this one I found here:
Not on Spotify? Cool. (But how, why?) To get a cadence, try running to Outkast's "Hey Ya" and adjusting your steps to match the beat. This is the cadence you are looking for:
Research has shown (4) that increasing the cadence and taking further steps (around 180 per minute) offers many of the same benefits of walking barefoot:
Less impact shock that pulls your legs up.
Improved running economy (or your efficiency, which means that you run faster with less effort!).
Reduced risk of injury.
You will feel like you are taking far more steps than normal – that means you were probably in bad shape before and now fix it!
When your legs reach the point where they drive so fast, let me know:
3) Kick your foot at the right time:: When your foot comes down and touches the floor, it should be under your body and not in front of it.
In combination with a fast cadence and a slight forward inclination of your ankles, you distribute the impact shock evenly and efficiently.
This aspect of running is often skipped by beginners.
Instead of focusing on where the foot lands in relation to the rest of the body, they focus too much on walking on their forefoot. If you don't land in the right place first, a midfoot or forefoot strike will only do more damage.
While you're running, it's a good mental clue to think that you're just putting your foot in a straight line under your body.
There is no reaching or stretching of your leg in front of you.
If you practice this mental note, your leg will sit almost exactly under your center of gravity and distribute your weight evenly and safely.
4) LAND ON YOUR MIDDLE FOOT: Although it is not that important to land under focus, there are a number of advantages to becoming a midfielder.
It can help you avoid a lot of injuries by absorbing an impact shock and preventing a heavy running step.
Heel strike cannot be fully responsible for injuries and can be described as "bad".
Even elite athletes strike when they run races! It's not too bad – especially if you put pressure on your foot immediately after the heel strike, rather than directly on the heel. (5)
What you should focus on is a higher cadence that lands under your body and does not hit the heel aggressively.
Try to land flat on the floor with your feet instead of tilting your toes up. (6)
5) SYMMETRIC ARM RING:: Nobody wants to watch you run when you spin your arms wildly like Elaine dancing out of Seinfeld.
With an ideal arm swing, the arm is bent about 90 degrees and the swing from front to back (not from side to side).
Imagine a fake line that runs along your midline or the middle of your body. When you run, your hands should not cross this imaginary line.
Grasp your hands loosely (no clenched fists!) And if you want to use your arms for momentum, pump your elbows, not your hands.
Once you've incorporated these changes into your running form, you'll feel much more comfortable and your risk of injury will decrease.
Learn to walk quietly and quietly for additional credit.
Stomping is not allowed and becomes more difficult as you approach 180 steps per minute.
A few other things you might want to consider:
Keep your back high, chest up. No sleeping.
Look 30-50 meters in front of you – not with your head down and look at your toes.
Both are simple pointers to maintain a sporty posture and a good running form.
Go back and read this section a few more times. We know there's a lot to think about when running, but it's incredibly important.
If you have a chance, let someone film you and then watch your tape to see how you are doing.
I should note that we offer form exams to our coaching clients. With our fantastic app you can record a video of your running form or exercise technique and send it directly to your trainer! This way you can know your running and training safely and correctly!
Have a nerd fitness coach check your running form! Find out more by clicking here.
Proper running level 4: walk before you run
Starting a running exercise can be daunting.
That's why I actually recommend walking first. I've already mentioned that walking can help lay the foundation for great running practice.
If you want to move a little, the best way to switch is to take a brisk walk and jog. This can help you build up some strength so that you can run more consistently.
Try the following five steps to start running:
Make yourself comfortable for 20 minutes. That's it. Stroll through your neighborhood a few times a week until it's a breeze. (7)
Bump it up to 30 minutes. After 20 minutes is no problem, go to the next level for a 30-minute walk. Once you're done with this fine, we can speed up the pace.
Go for a walk. Go like for 10 minutes. Then record the pace for light jogging for a minute (or 30 seconds if that's too difficult). Give yourself a few minutes' walk (or longer) before you start jogging again. Do this for about 10 minutes and then walk normally for the last 10 minutes. You will still have 30 minutes to complete your exercise.
Run longer now. If you've made yourself comfortable jogging for a minute, let's do it a little better. You still need to warm up for 10 minutes, but if you're jogging, try for a minute and a half. If this seems easy, go for 2 minutes! Switch to a slower walk if you need to catch your breath.
Before you know it, you'll be a runner. If you increase your jogging time, you decrease the time you run. At this point you are basically walking with short breaks. Which is fine! In this way, people start to run and many switch between walking and jogging forever. Even if you get to the point where you are racing, it is not wrong to take a few breaks from walking. You do you
Okay, we talked about technology and some tips for getting started. (8th)
However, I know you're going to ask, so let's talk about which kicks you should rock.
Which shoes are best for running?
There are four Components that must be looked for in every shoe.
If the shoe does not meet these four criteria, your foot will be affected.
A good shoe has:
Minimal "heel drop": A smaller height difference between heel and toe.
A wide toe box that allows your foot to spread when it lands on the floor with every step.
A flexible floor that allows your toes to bend at a full ninety degree bend when you step.
Something to attach to your ankle area.
Let's take a closer look at the individual details:
1. Minimum height difference between heel and toe (also known as "drop"). When your shoe lifts your heel higher than your forefoot (also known as the "heel lift"), your ankle and lower leg are positioned in a slightly shortened position for the length of time you wear the shoes.
Moving your leg muscles to a slightly unnatural position means that your ankle's mobility will suffer … and this will limit all sorts of things, including your walk.(9)
This doesn't just mean high heels, although walking in heels is ridiculous.
This includes most normal shoes with a bulky heel and lower toe. In many shoes, this difference between the heel and forefoot is called "drop". "Zero-drop" shoes are shoes in which the heel and forefoot are at the same height.
Check how much your current shoes weigh and work your way to more and more minimal shoes every time you buy a new pair of shoes – up to about 10 ounces (which would qualify them as "minimalist shoes" in our book ). .
Our advice would be not to go too far below 7-8 ounces.
The big question: "Should I run barefoot?" – Occasionally and with the right shape, safely. But don't just put on a pair of Vibram 5 Finger Toe shoes and drive 5 km on concrete tomorrow. This is a recipe for disaster.
2. A wide toe box that allows your foot to spread when it lands on the floor with every step. With each step your foot actually spreads further when you land. This is impossible for your foot if it is in a shoe that is too narrow.
If the toe box is not at least as wide as your foot when you stand on your foot while carrying your weight, this is a problem for your foot. Know that if your foot becomes more "natural" it may widen as the muscles and bones reposition.
Feet crammed into a shoe is like a leash on Sonic the Hedgehog: you want to be free!
3. A flexible floor that allows your toes to bend fully at the step. Your big toe is said to bend ninety degrees during the gait cycle. See below:
If your shoe does not allow this due to a hard sole, your feet will not move as well and your foot's soft tissues will become weaker if they are not fully used.
PLUS If you don't bend your big toe regularly, your body will gradually lose the ability to fully use this joint. This can lead to all sorts of problems. Doh!
4. It is strapped to your foot. If the shoe is not strapped around your ankle, your toes reach for the shoe to hold it with every step. This will push some of your foot bones down and raise some of your foot bones.
This shift means that you are changing the force on each bone. This can lead to stress fractures and tissue injuries over time.
Watch the video from movement specialist Kelly Starrett:
For each point above, this is not an "all or nothing" scenario. Similar to your diet, do the best you can when you can and work your way into the running with a minimalist shoe.
If you want to learn more about proper footwear, be sure to read the "Guide to healthy feet for nerds" by Kate Galliett from FitForRealLife.com.
To learn more about the benefits of dropping your shoes, read our article, "Is barefoot really better for you?"
Where can i go running What is the best surface to run on?
For the most part, it doesn't matter what surface you're running on, if your shape is good and you are resting enough to relax between your workouts.
But every surface affects your body in different ways. Therefore, you should know the advantages and disadvantages of the individual surfaces.
# 1) Asphalt (road):
People have been walking on the streets since they were first paved over 100 years ago. Most people only walk on the street because they are the most common surface to walk on.
There is nothing wrong with street races. It is stable and has a relatively predictable surface, so you are unlikely to twist an ankle. (10)
As long as you avoid cars and walk AGAINST the flow of traffic (so you can see how cars are approaching), you are safe.
There is a risk of roads if you walk on the same side of the road all the time.
The problem is the slope of the road.
For drainage reasons, every street has a slight inclination to the curb. If you always run against the flow of traffic, your left leg is slightly lower than your right. The solution is to switch sides of the road, but only if traffic conditions allow it.
# 2) concrete (most sidewalks):
Most sidewalks are made of concrete, not asphalt, and are actually much harder than the road itself. This is not necessarily a disadvantage, but you will experience more impact forces on concrete than on the road. If you walk a lot on the sidewalk, make sure your shape is as good as possible! (11)
# 3) grass (fields):
Unless the grass is very hard and smooth, I do not recommend walking on it for a long time. The grass is very soft, so you won't send impact impacts like concrete through your legs, but the uneven surface will stop your crotch and could pinch your ankle or muscle in your foot.
However, some grass is great for running. The harder and smoother it is, the better it is to run … like a golf course. (12)
# 4) gravel or gravel paths:
Smooth dirt or crushed gravel (very fine – no large chunks of gravel found in some driveways!) Are some of the best treads. Like the hard grass surface of a golf course, dirt and gravel paths offer the same shock-absorbing properties and still retain their stability. It is the best of both worlds.
You can find these types of trails in larger parks with trails or in national parks / state parks with well-maintained trails.
# 5) single-track trails:
Think sharp curves, rocks, roots, river crossings, hills and everything else that Mother Nature can throw at you. In a word: FUN.
These paths are usually narrow and full of obstacles. The hills, changes of direction and the irregular surface force you to use a lot of stabilizing muscles in your lower legs. This could be a good way to build strength.
# 6) track:
A 400-meter outdoor stretch found at most local high schools and colleges provides a great workout training location. (13) But that's exactly what they're meant for: workouts. Not running every day!
The surface forgives like hard packed dirt or a very solid golf course. Although the surface is great, the turns are what make a track not ideal for daily training. If you run all races on one track, keep turning left and preparing for muscle imbalances.
You are better off running somewhere where the curves are different so that you put yourself under different loads instead of doing the same thing over and over again. This leads to overuse injuries. Tracks are meant for faster workouts, not simple runs.
What surface should you run on?
Your training is ideally a combination of all surfaces that are available to you. Exposing your body to as much variety as possible gives you a better chance of preventing injuries because you don't do the same thing over and over again.
The few types of treads that are suitable for more frequent training are:
Smooth dirt roads
Hard grass (like a golf fairway).
The stand is secure and the surface is not too soft or firm.
Limit your walking on concrete and technical paths due to the risk of injury. Most sidewalks are made of concrete and are incredibly hard. Throw a tennis ball at someone to see for themselves – it shoots straight into the air due to the energy returned. The same powers are returned to your legs when you run on them.
Technical paths are another challenge: roots, streams, rocks and uneven terrain.
A good strategy when deciding where you want to run is to find out how your body feels.
If you are sore or have a tender muscle, run on a softer surface. A dirt road or a well-kept field will help you relax better than the roads.
However, when you exercise, you want to avoid technical trails or a concrete sidewalk. Choose the route, a clear dirt road or a road without a heavy fall.
Does running help me lose weight? (Make sure you like to run!)
When people tell me that they will start a running routine, I always ask, "Great! Do you like to run?"
If the answer was "No, not really," I would say, "Interesting. Then … why run?"
Most people think running = weight loss. If you are new to health and fitness and are trying to lose weight, you are most likely overwhelmed with what to start with and how to exercise.
So let's answer the question, "Does running help me lose weight?"
Running helps you lose weight if you do two things:
they run consequent.
You correct your diet.
Running doesn't help you lose weight if you do two things:
They run consistently.
You don't set your diet.
As sexy as it is to think that only one run helps you lose weight, the data does not save it. Time Magazine rightly pointed this out years ago and was shouted at for telling the truth that exercise alone does not lead to weight loss. (2)
I think this is especially true if exercise is just cardio at a constant pace.
In fact, after starting an exercise routine, many people gain weight and become completely demoralized.
As we say here at Nerd Fitness, you can't escape your fork, and nutrition accounts for 90% of the fight.
If you run a mile and then fill your face with extra calories "because you deserve it", you will gain weight.
I promise it's not because you have a slow metabolism. This is because you are consuming too many calories.
This is a common mistake: You cannot improve your diet if you are running for weight loss!
If this were a film, Nutrition would be Tom Cruise Impossible mission and practice is this funny buddy who helps Tom. Let's be real here, Tom does everything to make this film what it is.
While exercise is important to health, it doesn't have to be running. It can come from activities you enjoy:
If you answer the question: "Do you like to run at all?" with something like:
"Yes! I love running."
"I like interval training and sprints."
"I don't love it, but I have to do it for a fitness test."
"I'm running a 5 km race for charity and I want to do it well."
"Not yet, but I think I could …"
"I like how I feel after a run."
… Then we can continue the conversation!
Let's take a look at the first important steps (understood!) When it comes to running.
If you are trying to lose weight and wonder if running helps, I want you to know that you are on the right track.
Many of our coaching customers come to us with a wide variety of fitness issues, e.g. B. What to eat and how to exercise to prove that we all assume unique situations. It is important that you start asking questions and looking for answers.
If you need help on your trip, we are there for you. Our 1-to-1 online coaching program offers busy people like you a coach who gets to know you better than you do.
A nerd fitness coach can guide your weight loss and answer all your fitness questions! Find out more here.
How do I start running? (Next Steps)
Sobald Sie es sich in Ihrer Nachbarschaft oder Ihrem Park bequem gemacht haben, können Sie darüber nachdenken, es auf die nächste Stufe zu bringen.
Hast du jemals darüber nachgedacht, ein Rennen zu fahren? Sie können viel Spaß machen!
Hier ist ein Clip von einem Rennen vor Jahren, bei dem ich mich mit 20 meiner Freunde wie ein Höhlenmensch verkleidet und Tausende von Dollar gesammelt habe, damit krebskranke Kinder ins Sommercamp gehen können!
Wenn Sie erfahren möchten, wie Sie beginnen, lesen Sie unbedingt unseren Artikel „Couch to 5K“. Wir decken das beliebte Programm ab und geben Ihnen die Möglichkeit, Ihr erstes Rennen zu fahren.
Wenn Sie noch mehr Anleitung zum Langstreckenlauf wünschen, verweise ich Sie erneut auf die wunderbare Website Strength Running meines Kumpels Jason Fitzgerald. Ich wende mich an Jason, wenn ich Ratschläge zum richtigen Laufen benötige (einschließlich der Tipps in diesem Beitrag).
Sie können sich auch dieses Interview mit Jason ansehen, in dem wir über Laufen, richtige Ernährung und Star Wars sprechen.
Es gibt einige Überschneidungen …
In Ordung, Ich denke, du bist bereit, dich zu schnüren und zur Tür hinauszugehen!
Willst du ein bisschen mehr Hilfe, um loszulegen? Ein kleiner Schubs, um dich aus der Tür zu holen?
Hier sind meine wichtigsten Empfehlungen für die nächsten Schritte:
# 1) Wir haben eine Reihe von NF Coaching-Kunden, die es lieben, nach draußen zu gehen und zu rennen! Wenn Sie Schritt für Schritt wissen möchten, wie Sie Gewicht verlieren, besser essen und lernen, richtig zu laufen, lesen Sie unser Killer-1-zu-1-Coaching-Programm:
Lassen Sie sich von einem Nerd Fitness Coach beim Laufen üben!
# 2) Zu Hause trainieren und einen Plan brauchen, um zu folgen? Do you have any questions you need to answer? Join Nerd Fitness Prime!
Nerd Fitness Prime includes home exercise routines, live streaming workouts with NF trainers, a supportive online community, group challenges, and more!
Find out more about Nerd Fitness Prime!
# 3) Mach mit bei der Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Melden Sie sich im Feld unten an, um sich anzumelden und die zu erhalten Nerd Fitness Starter Kit, einschließlich der 15 Fitnessfehler, die Sie nicht machen möchten, und unseres Leitfadens zur effektivsten Ernährung und warum sie funktioniert
Holen Sie sich Ihr KOSTENLOSES Nerd Fitness Resource Kit
15 Fitnessfallen, die Sie vermeiden sollten
Umfassender Leitfaden für Anfänger zur Paleo-Diät
BONUS: Wie Sie Ihr Leben verbessern und der Held Ihrer eigenen Geschichte sein können
Jetzt bist du dran!
Bist du ein begeisterter Läufer?
Hast du irgendwelche Tipps für Rebellen, die sich gerade schnüren?
Oder bist du wie ich und rennst nur, wenn dich etwas verfolgt?
Let us know in the comments!
PS: Vergessen Sie nicht, den Rest unserer laufenden Inhalte zu lesen!
Fotoquelle: Mann auf Schotterstraße, Asphalt, Bürgersteig, Grasfeld, Schotterweg, Wanderweg, Spur, Blitz, Lieferung, Zehnkampf, Feuerwehrmann, Sonic, meine langsamste Freundin, Kristina Alexanderson: Lego im Schuh, Läufer
GIF Quelle: Liam "Warum", Homer Laufen, Mission Impossible, Parks und Rec, Homer Krankenhaus, Eric Krankenhaus, Elaine, Hundegolfplatz, Trail Running, Walking Man.