If you want to do something good for your health, jogging offers the best conditions. The vessels widen and become more elastic, our fat metabolism is boosted, exercise reduces stress and regular endurance training can also help to lower high blood pressure. Especially handy for beginners: jogging is easy and it doesn’t take much equipment to get started. The right gadgets help to overcome the weaker self and stay motivated. Here is a small shopping list for beginners.
What beginners should pay attention to when jogging
Sure, in theory it sounds easy: put on running shoes, step outside the door, put one foot in front of the other – done. However, it is important not to overwhelm yourself in the beginning. Painful joints and stitches in the side don’t have to be. After all, jogging should be fun and not become torture. With these tips everything will go smoothly in the beginning:
- If in doubt go to the doctor: Absolute beginners should ideally be examined by a doctor before the first round. A stress ECG shows the performance and helps to find the right pulse range.
- Start slowly: Even advanced joggers tend to run too fast. You should be able to have a conversation while jogging without puffing.
- Do not exaggerate: In the beginning, easy 20-minute laps are enough. Absolute beginners work towards the target time with intervals: alternately run one minute, walk one minute.
- Exercise regularly: Even if it may be difficult at times: No gain without diligence. With two to three training sessions per week you will quickly get closer to your goal.
The right shoes: Nothing works without them
A running shoe is a piece of sports equipment and absorbs three and a half to four times your body weight with every step. To prevent injuries, a jogging shoe is indispensable. It should provide balanced cushioning, stability and a comfortable fit. The choice is great. So what to do? “As a newcomer, a discounter shoe can be a way of making running accessible and finding out whether the sport can inspire you in the long term,” says Alexander Bermel from the Bunert running store in Cologne. However, they also wear out much faster than the models from well-known manufacturers. A prerequisite for discounter shoes is that no health problems or foot deformities are known. Decathlon running shoes are designed to minimize the risk of injury during running sessions of up to ten kilometers. See the Jogflow 500.1 at Decathlon here*
Alternative: The experts from ‘Runner’s World’ tested Asics’ Gel-Nimbus and awarded it the Editor’s Choice Award. Their conclusion: “The Gel-Nimbus once again convinces with a maximum of cushioning and comfort – and this year it even goes one better.”
Here it goes to men’s model* and woman model* at Amazon.
Running socks: avoid blisters
It is best to buy running socks together with the running shoes. They do not become saturated, wick moisture away and protect against blisters. Conventional socks also often have seams on the toes that interfere with walking. According to ‘Runner’s World’, the RU4 from Falke are recommended. Here it goes to men’s model* and woman model* at Amazon.
Sports bra: mandatory for every cup size
No matter how big the cup size is: A sports bra is a must, because it not only offers much more support than conventional bras, but is also breathable. The breasts are exposed to strong movements when running and sag much faster without a sports bra. According to ‘Runner’s World’, the Anita Active Air Control Delta Pad Bra is a great choice. According to the information, it not only has a fantastic fit, but also offers the appropriate level of comfort thanks to the innovative pad construction. View the Anita Active Air Control Delta Pad Bra on Amazon here*
Running watch: Keep an eye on your heart rate
For ambitious runners, a running watch is a useful aid when training to keep an eye on the heart rate and to be able to adjust the running speed. Models with a GPS sensor are ideal for documenting training. Certain models also analyze the state of fitness and, based on this, create suggestions for training – this is enormously motivating.
The Venu 2 Plus from Garmin did particularly well in the Stiftung Warentest. The testers awarded the grade “Good (1.7)”. It delivered the most accurate measurement results in the test (heart rate, number of steps, GPS, altitude and distance) and its battery even left the powerful Apple Watch behind. View the Garmin Venu 2 Plus on Amazon here*
The cheapest good in the test is this Huawei Watch Fit 2 – see it here on Amazon*.
Headphones: music as a motivational boost
If you run alone, you will find the ideal companion for the jog with sports headphones: music motivates you to run and if you don’t like it, you can alternatively listen to podcasts. A good grip is most important. It is optimal if the sound is right and the headphones cause as little noise as possible. They cut the best figure at Stiftung Warentest Plantronics Backbeat Pro 5100 Headphones – See them on Amazon here*. With a firm fit in the ear, a fresh and balanced sound and a weight of only 12 grams, they secured the test result “good (1.7)”. In addition, according to the test, thanks to noise-isolating plugs, the noise during movement is very low.
The rest of the equipment can be bought bit by bit. However, it is advisable to buy higher-quality equipment that has the potential to become a favorite. High-quality clothing not only lasts longer, motivation is also greater when everything fits perfectly and you can concentrate fully on running. When it comes to running shorts, it’s a matter of taste, while the upper body can be worked according to the layering principle in order to be prepared for every season.
*We use affiliate links in this post. If you buy a product through these links, we receive a commission from the seller. There are no additional costs for you. Where and when you buy a product is of course up to you.