Running for beginners - running and jogging increase fitness.

Jogging & running for beginners

Running is easy and quick to learn, great fun and keeps you fit. Exercising in the fresh air not only improves your stamina but also strengthens your cardiovascular system. If you want to start jogging or running, you will find valuable information and tips on these great sports in this article. We explain what equipment and preparation you will need and some running and jogging tips you can follow as beginner.

What is the difference between running and jogging?

Running and jogging are both sports in which you cover longer distances at a faster speed and train your endurance. Although both terms are often used interchangeably, there are some differences between the two sports:

  • Jogging: When jogging, you focus entirely on enjoying the movement and experiencing the distraction of nature. Joggers are therefore usually a little slower. As a guideline, jogging should take more than six minutes to cover one kilometre.

  • Running: Runners, on the other hand, are faster and always set themselves new running goals. As a runner, you try to get faster and faster or cover a longer distance. A guideline for runners is less than six minutes for one kilometre.

Nevertheless, the transition from jogging to running is rather smooth. However, beginners should start with jogging and develop a feeling for this sport. If you become more ambitious, you can slowly increase your speed and pursue some sporting goals.


If you don't yet have the confidence to start jogging, you can get an easier start by walking or Nordic walking. You can increase your endurance and performance more gently.

What are the prerequisites for jogging or running?

You can start jogging or running at any time. If you are physically fit, you can even start when you are a little older. The movements are completely natural and will come naturally to you. With the right running equipment, you can easily keep fit. Good equipment makes it possible to do these sports all year round. You can keep your immune system strong by keeping fit and getting plenty of fresh air.

If you want to start jogging, it is advisable to get a check-up from your doctor beforehand. This is especially important if you have any pre-existing conditions, are overweight, or are over 35 years old and rarely exercise. This way you can be sure that you are ready to enjoy your new hobby.

Running equipment: What you need to start jogging/running

You don't need much to get started as a runner. All you need is a pair of running shoes that suits you and running clothes that are suitable for the weather - and you're ready to go. Below we show you how to find the perfect running gear.

Which running shoe is right for me?

Choosing the right running shoe is crucial so that you can enjoy all the benefits of running. A good running shoe absorbs the shocks and helps to protect your joints. In addition, a good fit helps you to position your feet correctly.

Since every runner has an individual running style and foot shape, there is no single running shoe that fits everyone. It is important that you take your time when buying shoes and get professional advice. You can have a running analysis done in a sports shop or by an orthopaedic surgeon, which should give you a better idea of what shoes to buy. Your running shoes should fit well, and you should feel comfortable in them.

Learning to jog - couples train together.

If you want to pursue higher running goals, it is also advisable to have at least two pairs of running shoes. This way you can change models between your training sessions and give the running shoes time to regenerate their cushioning effect. Shoes should be replaced every 600k to ensure they are still structurally intact.

The right running clothes

Whether you are a professional runner or a beginner, you should wear specialised sportswear so that you can regulate your temperature during training. The clothing is usually made of a lightweight material that absorbs sweat and allows it to evaporate quickly. In addition, the right running clothes protect you from sunburn in summer and from wind and cold when running in autumn and winter.

If you want to put together your perfect running outfit, you can follow these running tips:

  • First, you need the basics like a short-sleeved and a long-sleeved running shirt, short and long-running trousers, a training jacket and good running socks. Women also need a well-fitting sports bra.

  • Your running clothes should always fit snugly. This will help prevent chafing.

  • Breathable, quick-drying material helps regulate your body temperature.

  • Special running or compression socks ensure that no blisters form while running. They also promote blood circulation and thus regeneration.

  • Reflectors should be attached to your running clothes for better visibility.


Of course, there are other gadgets like sports watches or heart rate monitors that you can use to achieve your running goals. For more information, read our article ‘Running training - running ABC, interval training, running game‘.

Jogging tips for beginners: how to jog properly

How often should I train? How do I jog correctly? As a beginner, you naturally have many questions running around in your head. It is important that you always listen to your body while running. It will tell you if you are going too fast or too often. You should also allow yourself at least one day of rest between training sessions so that your muscles can recover.

As a beginner, you can also follow these running tips to get used to your new hobby:

  • Start slowly and with small steps. As a rule of thumb, if you can still talk during training, you are going at the right pace.

  • Set yourself small goals at first. Your body first must get used to the new load. Depending on your basic fitness level, it can take four to eight weeks before the first training successes appear. Stay patient and don't demand too much of yourself.

  • As a running beginner, it is ideal to choose a flat running track, preferably with a natural surface. Soft forest soil or grass will cushion your steps somewhat and allow your joints to adjust to the new movements. If you are more experienced, you should switch between different surfaces to improve your running motor skills.

  • Getting a stitch in your stomach is normal when you start running or set new training goals. To relieve side stitching, it is important to breathe calmly and slowly. Take two long breaths in and three long breaths out. You can also press your hand on the painful area while breathing in and release the pressure while breathing out.

  • If you want to improve your running technique, try some running ABC exercises after the warm-up. This will train your coordination, flexibility, and strengthen all the important running muscle groups.

  • When jogging, keep an upright posture and let your arms swing loosely.

  • Although running and jogging work all the muscle groups, it is a good idea to do at least 15 minutes of compensatory exercise twice a week. This can be muscle-building workouts or other sports such as swimming or cycling.

  • If you are just starting to run, it is a good idea to jog alone at first. You can concentrate on yourself and listen to your body. If you know your pace and your workload, then jogging in a group is not only more fun but also increases your motivation.


Parkrun is a free to use club that runs community organised 5k runs in local parks in many countries throughout Europe. It is great for beginners, and you can run at your own pace. To find out more go to:


You can start running at any time. Once you have chosen the right running shoes that fit well and suit your running style, there is nothing to stop you from starting your new hobby. Make sure you set yourself smaller goals at the beginning and slowly familiarise yourself with your new sport. Then gradually increase, improve your endurance, stay fit, and have fun.

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(Accessed on 26.10.2021)

(Accessed on 26.10.2021)

(Accessed on 26.10.2021)

(Accessed on 26.10.2021)

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