Why jogging should be part of your training and how to get started as a beginner
Jogging is one of the simplest yet most effective training methods. Anyone can start immediately. You don't need a gym membership, expensive equipment, or much specialized prior knowledge. Just lace up your running shoes, head outside, and start running. It’s not about running a marathon right away or setting personal bests. Jogging can begin very relaxed and develop at your own pace. It is a natural way to promote your health, reduce stress, and boost your energy levels. Whether you are just diving into the world of sports, want to start again after a break, or are looking for a sensible supplement to strength or CrossFit training: In this article, we provide an overview of the most important points for jogging. From the benefits and calorie consumption to the right technique and special tips for jogging in winter and the connection to CrossFit.
Starting jogging as a beginner
Especially as a beginner, it is important to start with the right mindset and realistic expectations. Many make the mistake of taking on too much at the start and then quickly reach their limits. This often leads to frustration, pain, or, in the worst case, injury. A good entry point is light interval training. Alternate between short periods of running and walking, for example, one minute of easy jogging followed by one to two minutes of walking. Repeat this for 20 to 30 minutes. This allows your body to slowly adapt to the new load without overexerting yourself. Two to three running sessions per week are perfectly sufficient at the beginning. Pay attention to how you feel and give your body time to recover. Get a good pair of running shoes. They must suit your running style and provide sufficient cushioning.
What are the benefits of jogging
Jogging has many positive effects. It strengthens the cardiovascular system, lowers blood pressure, and improves overall circulation. Those who jog regularly reduce their risk of heart disease, diabetes, and improve their endurance. Jogging also plays an important role in weight loss. It burns calories effectively and helps to boost metabolism. At the same time, it contributes to the maintenance of bone density. But jogging affects not only the body but also the psyche. Many people report a significantly better mood, less stress, and better sleep. The combination of exercise, fresh air, and rhythm can work wonders.
What is the right running technique
Good running technique helps you run more efficiently and with less strain on your joints. It ensures that you feel lighter, waste less energy, and avoid injuries. Your body should be upright, with your torso tilted slightly forward. It is important not to develop a hollow back. Your shoulders remain relaxed, and your gaze is directed forward, about ten to twenty meters into the distance. Your arms swing at a 90-degree angle, close to the body and moving in opposition to your legs. Your stride length should not be too large. Instead, short, rhythmic steps are recommended. Ideally, you land on your midfoot directly under your body, not with your heel far in front of you. This protects the joints and ensures a more fluid running style. Breathing also plays a role. Try to breathe calmly and evenly.
Should you take a break from jogging in winter or keep going
You don't have to give up jogging during the cold season either. On the contrary: jogging in winter has many advantages. It gets your circulation going, strengthens your immune system, and helps against the winter blues. However, proper preparation and clothing suitable for the weather are important. And remember to warm up well. Cold muscles are more prone to injury, so you should incorporate a few dynamic exercises before you start running. At low temperatures, jogging is actually easier on the body because it has to expend less energy to cool down. However, in extreme black ice or double-digit sub-zero temperatures, feel free to skip a run or switch to a treadmill.
How high is the calorie consumption when jogging
The exact number of calories burned depends on various factors such as running pace, speed, and your own body weight. As a rough rule of thumb: per kilometer run, you burn about as many kilocalories as your body weight in kilograms. That means an 80-kilogram person burns around 80 kcal per kilometer. So, on a relaxed 5-kilometer run, you burn about 400 kcal. Those running uphill or faster burn correspondingly more. Jogging is very well suited for burning excess calories.
What does jogging do for your CrossFit workout
Many CrossFitters avoid endurance units like jogging because they think it would negatively affect their strength or muscle mass. But the opposite is the case: used correctly, jogging can be a perfect supplement to the WOD. For one, it improves basic endurance. This means you last longer in long WODs, recover faster between sets, and can perform better even during strenuous intervals. For another, it helps with recovery. Easy jogging promotes blood circulation and the removal of metabolic products. Additionally, jogging trains mental strength. Longer runs demand your discipline and perseverance—qualities that also benefit you in CrossFit.
Conclusion
Jogging is much more than just a way to burn calories or improve endurance. Regardless of whether you are just taking your first step or looking for a new balance to strength training: jogging offers you a simple, effective, and sustainable way to positively influence your health. Getting started may seem challenging, but you need neither personal bests nor great distances to benefit from the advantages. With a slow, well-planned start and realistic expectations, you will soon be able to feel physical and mental progress. And best of all: you determine the pace.
