It is important to set clear, realistic goals that you want to achieve in the first few months. Whether the reason for starting to run is to lose weight, to keep fit or simply to clear your head. In any case, it is a great and healthy workout – if it is done correctly.

To prevent incorrect loading, a running analysis is highly recommended before or right at the start of running training. This allows foot misalignments or varus or valgus positions of the leg axis to be detected and corrected before pain even arises. After all, 3 to 5 times the body weight is exerted on the legs when running, so a misalignment or incorrect load is far more serious when running and the consequences can be felt much more quickly and with greater intensity.

A lot of equipment is not absolutely necessary when running, but the right shoe is essential – YES, even at the beginning. There are different models depending on your running style, build, leg position, etc. Professional advice is highly recommended here. Our running analysis includes a list of current seasonal shoe models that have been tailored to you.

Before you start running, you should definitely warm up, e.g. march quickly on the spot, mobilize your hips and do a few stretching exercises to prevent injuries. To get off to a good start, it is important not to overexert yourself and to train regularly and outsmart your weaker self, it is a good idea to make a fixed appointment with a training partner. You should not lace up your running shoes more than three times a week at the beginning to avoid overloading yourself.

Getting started with a combination of jogging and walking is much easier and gentler on the body. For example, jog for one minute and walk for one minute. Over time, the body gets used to the exertion and the running phases are extended and the walking breaks shortened.