These days, it seems like joggers are everywhere. However, it’s not all sunshine and roses: worn-out shoes, severe misalignments, and in some cases, people clearly pushing themselves too hard. To help as many people as possible enjoy running, our running coach and co-owner of Tempo Sport, Carlos Cuenca, has put together the most important tips for beginners.

Guidelines for a fun running experience

• Start slowly; less is more at the beginning.
• It’s better to jog on flat terrain, such as along Lake Zurich, so as not to get your heart rate too high.
• Start step by step; consistency is key.
• Better to do it a few times briefly than a few times for a long time.
• If you want to devote more time to training, you should focus on core, strength, and alternative exercises, as well as stretching, at the beginning.
• It’s better to start out a bit too easy rather than too hard. Running can quickly lead to overexertion, especially (but not only!) for beginners.
• At first, it’s better to jog alone so you can run at your own comfortable pace.
• Breathing mainly through the mouth.
• Take shorter steps to avoid overexertion.
• Exercising on a full stomach isn't great, but it really kills the fun when you're out jogging! 
• Don't forget to use your arms. Keep your forearm and upper arm at an angle of about 45 degrees, and swing your arms parallel to your upper body.
• Don’t end your run with a “final sprint.” The risk of injury is much too high when sprinting at the end, since your muscles and musculoskeletal system are already fatigued.
• Do a quick stretch of your ankles before you start running. Then run at a very moderate pace for the first few minutes to warm up your body properly.

Running doesn't require a lot of sports gear. But the few items you do need are very important:

And to put it bluntly, that’s all you really need: the right running shoes. The rest doesn’t matter—you can even go jogging in your pajamas (okay, the right gear does make it a lot more fun ;-). Getting good advice on running shoes is a must, because whether you’re a beginner or a pro, you need to find the right pair for you from the endless array of models. The best way to do that is with a running shoe consultation like the one at Tempo Sport. And here, that’s naturally included when you buy running shoes!

A beginner's running plan might look something like this:

Jog for 10 minutes 3 times a week, then increase by 5–10 minutes each week. If necessary, take walking breaks at the beginning. Once you’ve reached a 30-minute continuous jog, wait two weeks before increasing your running time further, maintaining three workouts per week. Once you’ve reached 60 minutes, you’re no longer considered a complete beginner and can start with light interval training (and should also join one of our running seminars by now at the latest).

And last but not least:

Don't compare yourself to others (who are better). What matters is your own performance—and, above all, your well-being!

Have fun,

Carlos Cuenca, Tempo Sport Horgen (Zurich)

P.S.: Here are the most important technical exercises. Give them a try (carefully)