Every beginning is difficult.

The first steps are often the hardest. This is because your mind is ever-present when you take up running, and your initial attitude starting out is just as important as the equipment and the training programme. To ensure the adventure doesn't end as quickly as it began, we've put together some tips on hardware (equipment), software (head) and process (training) here.

Hardware check

Running shoes
Just having running shoes does not make you a runner. However, good shoes in the appropriate size help to improve the feeling of running and also help prevent injury. Get advice and buy a suitable pair that provide support, absorption or protection as required.

Clothes
The latest functional clothing doesn't make a runner, but it does make it easier to get outdoors in good weather and bad.

Wearables
Digitisation does not stop at running. Gadgets are not essential, but they can be of great use in terms of motivation and training management. Pulse watches, smartwatches and smartphones enable the tempo and pulse to be monitored during the workout and provide an evaluation and comparison of the training when the run is over.

Software check

The right attitude
Find motivating reasons to run. Focus on the positive impact and be aware that you are doing sport for yourself and your well-being.

The right goals
Set yourself achievable goals. There is nothing wrong with a big and future goal. However, break it up into progressive steps that consistently provide a sense of achievement.

Moral support
Running does not have to be a solo sport. Seek out like-minded people and run together when it is difficult for you to tame the weaker self.

Environmental factors
Not everyone has an idyllic forest track in front of their house. So that what awaits you outside does not kill your motivation, look for a city park, a river, a lake side promenade or an environment in your area that you like to explore.

Process optimisation

Always remain cool!
You can monitor your runs using parameters such as route length (range) and pace (intensity). Generally, beginners should choose both parameters so they can plan a gentle start. This means planning the route in such a way that a few more metres can be covered at the end and the pace is set in such a way that you can still speak while running.

Frequency
"Once doesn't count" does not apply to the weekly endurance session. However, training more frequently is definitely better than sweating just once a week. Beginners, in particular, would be better running for 20 minutes three time a week instead of one 60 minute session. However, this recommendation is not meant to discourage anyone has no other choice as regards training schedule.

The right amount
The good news for beginners: You can achieve a lot with just a little. You don't need to run a marathon or at a race pace to get started with endurance sports. On the contrary! However, not being sufficiently challenged as well as being over-challenged is not helpful, regardless of whether the goal is promotion of health or improved performance. To find the right amount, there are a few rules of thumb:

• Too much cover (Km) means less intensity (tempo) and vice-versa
• Train sweet and short or long and slowly
• Take breaks! Ambitious amateur athletes, in particular, like to overdo it at the start!
• Sometimes less is more, but then it can also be too little of a good thing. Therefore, go regularly and not just nice and slow all the time!

Ensure variety
People are creatures of habit. That may be the case. But too much routine means boredom for most people. The same can be said for the body. If you do the same lap again and again, you won't make much progress. Whether you are a beginner or inveterate runner: Make it a habit of changing your habits. Find new running routes, incorporate stairs, use slopes for a hill sprint and play around with the pace.

Training technique
Running is not just putting one foot in front of the other! A good running style ensures that jogging doesn't feel like dragging yourself from A to B. Always invest some time in your running style. "Running ABC" exercises provide fresh ideas.

Strength training
Running not only demands a lot from the cardiovascular system. The longer the distance or the faster the pace, the greater the stress placed on joints, bones, tendons and ligaments. A high degree of muscle mass and an economical running style help to reduce the stress placed on the aforementioned structures. This in turn protects against injuries and excessive stress.

Muscle care
Stress and recovery are two sides of the same coin. Anyone who trains must also ensure sufficient recovery. Stretching, massaging, foam rolling and drinking enough are just some of the possible recovery tools after a workout.

Warming up
A fast start only makes you faster the first few metres.
Start gently and give your body time to switch to performance mode. In the first 10 to 15 minutes, it gets the blood flowing, raises the pulse, ramps up breathing and increases oxygen uptake. In addition, the muscles and joints become more supple.