Running for beginners

How to get started - with energy, structure and motivation

Running is actually quite straightforward: All it takes is a good pair of running shoes and a bit of motivation. However, if you need a little help getting started, a natural, long-lasting energy kick - like that of Gastein Energy Water - can give you the boost you need.

A plan that fits in with your daily routine

In order to make running a regular part of your everyday life, regularity is key. Fixed dates for running sessions help to make training a priority. It's best to start slowly - with one or two short sessions per week, for example - and then gradually increase the intensity. Especially at the beginning: quality before quantity. Small, easy-to-perform runs help to establish a sustainable habit.

Preventing injuries - with simple exercises

Warming up and stretching are essential to prepare the body for each running session and prevent injuries. Just five minutes and a few targeted movements will optimally prepare your muscles and joints:

• Bend the front leg, stretch the back leg and hold for 10 seconds
• Bring the knee to the chest in a jump
• Pull one foot towards the buttocks and stretch the thigh
• Gentle, circular movements with the legs while standing upright
• Bring the heels to the buttocks at a fast pace
• Stretch the leg to the side and perform circular movements

These simple exercises ensure flexibility and protect the joints - even with regular training.

Strengthen motivation in the long term

Building up a running routine is a challenge, especially at the beginning. When the initial motivation boost wears off, supportive tools can help: running apps can document steps, distances and successes and visualise progress. Many also offer challenges with friends - an additional incentive. Music also plays an important role: a powerful playlist can spur you on and provide new energy - step by step.

Energy & Hydration: Start your training well fuelled

If you want to run, you need energy - and plenty of fluids. Gasteiner Energy Water combines fruit juice, natural caffeine from green coffee beans and pure Gasteiner mineral water. The special ionisation supports the body by efficiently transporting nutrients and oxygen to the cells and breaking down metabolic products more quickly.

A light snack is recommended around 30 minutes before running training: a banana, a sandwich or some muesli with skimmed milk provide energy without weighing you down.

Conclusion: Running with a plan - motivated, sustainable and fun

Running training becomes a routine when it feels good and fits into your everyday life. With a realistic plan, motivating tools, the right nutrition and sufficient hydration, it's easier to stick with it. Noticeable improvements in endurance, fitness and vitality will soon follow - and with them the good feeling of having made a difference.