Running FAQ's
What kind of shoes should I wear?
The most important equipment for a runner is a good pair of shoes. What you need is a good, basic well-cushioned pair of shoes that fit well. Your shoes do not need to be expensive with the greatest variety of features, they only need to be comfortable and suitable for your feet. We advise you to visit your local specialist store to get advise on which shoe fits best to your feet.
When is it best to train?
As running is a sport which is not bound by time, you can go in your lunch break, in the evenings or even early in the morning. This allows you to fit running perfectly into your life without any big compromises. If you decide on running in the early mornings, pay attention to warming-up properly.
However, the climate as well as the daylight can have quite some effect on when you should run. Through summer, high daytime temperatures and humidity are a good reason for running in the early mornings, on the contrary, if the temperatures are low in the mornings and it is dark in the evenings, it is good to run over lunch.
Should I run alone or with others?
Running with someone can be a motivation for you to start running. He/she can get you out of the door if you do not feel about it and it gives you the opportunity to talk to someone during your run. However, if you decide on running with someone it should be someone with a similar standard, otherwise running together can be uncomfortable for either one of you.
A good option to get started is to join your local running club that welcomes beginners. It can help you with motivation and you can use them as well as a good source for advice and coaching.
How fast should I run?
As a beginner you should only be running at a slow speed. Whilst running, you should not be gasping for breath too much as you should not strain yourself. Rather take it slowly than pushing yourself to the limit. If you are running with a partner, the rule to stick to is: If you are still able to talk, then you are running at a good speed and it is a sign that you are not pushing yourself too hard.
How often should I run?
As a beginner, definitely not every day! Running seven days a week, every week is only for the very best runners! Best is to go for 3-4 workouts a week, which gives you enough rest days in between. This does not mean that you should not do any exercise at all during these days, but if you do, then definitely on the moderate end.
How long should I run?
Forty-five minutes is the so-called standard for aerobic exercise. Of course you can do a bit less or a bit more, but as a general rule, 45 minutes is the ideal length of time your body needs to increase its physiological benefits. Even if you don’t start with running full forty-five minutes in the beginning, this should be the goal to aim for.
How hard should I run?
Remember: Running does not mean sprinting. You should do your running intervals at a comfortable pace, best with the so-called “talk test”. Meaning, if you can comfortably talk whilst you’re running – without any puffing – you training zone is correct. However, if you even can carry a tune and find your breath to sing, you are probably are not running hard enough!
