So can really anyone learn to jog?

Absolutely. Anyone with functioning legs can jog. The best thing about running is that it has such a low entry barrier. You need a sneaker – not even a running shoe at the beginning – and you can start running. The biggest mistake most make: they run way too fast and are out of breath after five minutes.

Training plan for jogging beginners: How to start correctly

How should one start? What does the perfect training plan for beginners look like?

Jogging is a very rhythmic sport, and you have to develop a feel for this rhythm. That only happens if you do it regularly. That's why it's better to run more often and shorter rather than less often and longer. Two to three training sessions a week are sensible. At the beginning, you jog for two to three minutes and then walk for one to two minutes. You do this for a total of 15 minutes. You can increase each week.

Increase running performance: The 10 percent rule

And how do you increase when jogging?

A rule of thumb that's a good guideline for beginner joggers: increase the training volume by ten percent per week. This means: if you run a total of 50 minutes in the first week, increase to 55 minutes in the second week.

Avoid side stitches while jogging: Here's how

Endurance and breathing are often a challenge at first. If you're unlucky, you might jog with side stitches. Do you have a tip?

With side stitches, the small muscles between the ribs cramp up – the respiratory muscles. This happens especially when you talk while jogging and therefore breathe irregularly. Something I learned in competitive sports: breathe in and out for three steps during easy runs.

Left, right, left – inhale. Right, left, right – exhale. For fast runs, reduce the breath to two steps. Also, as a beginner, you shouldn't necessarily jog with music – better to run without music at first and just focus on your breathing.

Best preparation for learning to jog: Why jumping is so important

Is there something everyone can practice that serves as particularly good preparation for running?

Jumping! A movement many no longer do. Jumping is very strenuous as it requires tremendous strength to accelerate your own body weight. Regular jumping strengthens tendons, ligaments, and bones, improves reaction ability, and trains the ability to catch yourself. It is also an excellent fall prevention measure in old age.

How does that affect jogging?

Jogging means working against gravity. You often see people in the park barely lifting off the ground because they haven't learned to push themselves up. But as with any new movement skill, consistency is key. Targeted jumping three to four times a week is effective training.

Jogging and muscle building: Do you really lose muscle?

One of the myths ahead of jogging is that it breaks down muscles instead of building them…

Bodybuilders especially fear this. Muscles are built when they receive sufficient stimuli and have enough energy available. In other words, when you eat enough. If you run more, you also burn more calories. If these are not balanced, the body taps into muscle mass.

What to eat before jogging? Nutrition tips for runners

Many people like to jog on an empty stomach – especially in the morning. What should you ideally eat before a run?

In the morning, the cortisol level is already elevated, and exercising on an empty stomach increases it further. It's especially important for women not to jog on an empty stomach. A banana is often enough, but better is toast with peanut butter, banana, honey, and salt – this keeps me going for 45 minutes.

Modern Rehab: Why the Healthcare System Has Gaps

You are not only a performance coach but also offer a kind of modern rehab. Why is our healthcare system no longer sufficient here?

With chronic complaints, people often receive pills, a few sessions of physiotherapy, or are sent to rehab. There, they mostly learn only the essentials. The actual cause often remains untreated. Many of my clients have been through an odyssey of doctor and physiotherapy visits without real progress. This is exactly where I come in: I bridge the gap between rehab and training.

Motivation for Running: The One Sentence That Always Helps

Finally: What do you do to motivate yourself?

I've never regretted going for a run—but I've often regretted not going for a run. With this sentence, I can always motivate myself.

Frequently Asked Questions About Learning to Run (FAQ)

How often per week should a beginner run?

Two to three sessions per week are ideal. Consistency is more important than long runs – better more often and shorter than rarely and too long.

How fast should a beginner jog?

Slow enough to still hold a conversation. If you're out of breath after five minutes, you're going too fast. The goal is a steady, calm rhythm.

What to do about side stitches while jogging?

Breathe evenly: inhale and exhale every three steps during easy runs. Don't start too fast and focus on calm, deep breathing.

Should you eat before jogging?

Yes – especially in the morning. A banana or toast with peanut butter and honey provides enough energy for a run of 30 to 45 minutes.

Can you lose muscle while jogging?

Only if you eat too little. Those who balance their calorie needs with more exercise do not lose muscle.