Why running just works
There are countless reasons why people start running, and most of them have nothing to do with personal bests or competitions. Running is simply good for you. It strengthens your cardiovascular system, burns calories, and has been proven to reduce stress.
Mindset training: Why many people start running
Running offers a mental reset, helping you sort thoughts or unwind as you move. For some, it even feels meditative and calming. Scientifically, increased heart rate and deep breathing release neurotransmitters like endorphins and endocannabinoids that improve well-being, making you feel more energised afterward. Often, it's your mind that signals to stop, showing running is as much about mental strength as physical fitness.
Five health factors of running:
- Natural cholesterol reducer
- Improves mental health
- Strengthens bones
- Protects against diabetes
- Mood booster
Before you start: Five important things for beginner runners
Running is straightforward: one reason why so many people love it. But before you begin, there are a few basics worth knowing. They often determine whether you give up in frustration after the first kilometre or stay motivated for the next one.
On your marks, get set, drink:
Whether you are about to run your first 10k, training for a marathon, or just starting out, the right combination of training, nutrition, and adequate hydration is essential for reaching your full potential. Many people underestimate the importance of hydration, which is why we have put together the best hydration tips for your next run:
1. Know your fluid requirements
Every runner sweats differently and loses different amounts of fluid. The easiest way to measure your fluid loss? Try the weigh-in test formula. It gives you a good indication of how much water you need after exercise.
Sweat loss (l) = weight before exercise (kg) - weight after exercise (kg) + fluid intake during exercise (kg or l)
2. Watch out for symptoms of dehydration
If we drink too little, our mental and physical performance suffer. Regular drinking is particularly important during endurance training to help you perform well and continually improve.
3. Drink wisely throughout the day
Instead of drinking large amounts at once, focus on regular fluid intake. This keeps your body constantly hydrated without causing an unpleasant feeling of fullness. The BRITA Water Filter bottle Active is your perfect hydration buddy for your next run. It is lightweight, shatterproof, and reduces chlorine, microparticles, and traces of pesticides while retaining minerals.
4. Water for on the go
Plan your route so that you pass drinking fountains or cafés with refill stations to ensure you stay hydrated while running. For longer distances, hydration belts, portable water bottles or running vests with hydration bladders are convenient options.
DIY: warm, isotonic ginger drink 🥛
Ingredients (for 1 serving):
- 200 ml water
- 100 ml freshly squeezed orange juice or apple juice
- 1 teaspoon freshly grated ginger
- 1 teaspoon honey (optional, for a touch of sweetness)
- A pinch of salt (for electrolytes)
Preparation
- Gently heat the water (do not boil, approx. 50-60°C).
- Steep the ginger in it for 3-5 minutes.
- Add the juice, honey, and salt, and stir well.
- Drink warm. Perfect after exercise to replace fluids and minerals.
Why isotonic? Salt provides sodium, ginger stimulates circulation and digestion, and the sugar from the juice provides quick energy. The ratio of fluid to sugar and salt ensures that the drink has approximately the same osmolarity as blood, giving it an isotonic effect.
Jogging for beginners: training plan
If you want to start running, a smart approach is essential. And that’s where the “Jogging for beginners” training plan comes in. Before you start, it is best to have a sports medical check-up to ensure your body is ready.
- Start training in 2-minute intervals: jog for two minutes, walk for two minutes. This is highly effective and easy on your joints.
- Allow enough recovery time between sessions: your body needs breaks to get stronger.
- Wear a heart rate monitor: It helps you stay in the right zone, which is especially useful when you are just starting out.
- Change the surface regularly, forest trails, tartan track, to add variety and place different demands on your muscles.
