Jogging: running tips for you

You’d like to take up jogging? By following a few tips, you’ll not only improve your running technique, but find yourself more motivated and able to enjoy the sport even more. Find out how to ease foot, back or knee pain and what nutrition plans are best for endurance athletes. Get out those running shoes and off you go.


Jogging in winter

These tips will teach you the best way to train in winter and when it makes sense to take a break.

Off you go

Jogging clothes

How to choose the right clothing and what plays a role.

How it works

Heart rate when jogging

How high should my heart rate be when jogging? Our runner Laura has the info.

Expert tips
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Jogging for beginners

As a beginner, it’s important to start carefully and slowly. We share key jogging tips for beginners – for runners both young and old. After all, jogging is something for (almost) anyone and trains body, mind and immune system all in one.

Running expert Dr Larsen explains

Dr. med. Larsen offers key tips for runners of all levels. (in german)
Good reasons for taking up jogging

Why jogging is so healthy

You can jog anytime and anywhere. And your body will thank you – after all, running is an effective way of getting fit and preventing illness.

Keeps you young

Running slows down the body’s ageing process and lowers the biological age.

Strengthens the heart

It exercises the heart muscle, lowers blood pressure and reduces the risk of a heart attack.

Makes you happy

Stress levels drop, the mind is cleared – happiness hormones are released.

Burns calories

Running stimulates the fat-burning process, builds muscle and is an excellent way of burning calories.

Strengthens bones

Just three 15-minute sessions of running per week reduces the risk of osteoporosis by up to 40%.

Makes you smart

The brain is better supplied with oxygen. And this raises concentration levels.

Needs little equipment

The right running shoes and a sports bra are all you need to start.

Boosts the immune system

Running strengthens the defensive powers of the immune system.

Aids digestion

Constipation isn't a problem among runners.

8 tricks for motivation

We all know that jogging is of great benefit. But there's a couch potato in all of us. These tips will help you to get started with running and stay at it. Step by step. Metre by metre.

  1. Fix a time: enter your running session in your diary. Run regularly on the same days and at the same times, no matter whether winter or summer, rain or shine. Your body will then quickly become accustomed to it.
  2. Setting up running partnerships: ask someone you know to train together. After all, this is motivating and you’ve reached your optimal running speed when you can talk easily at the same time.
  3. Keep a training logbook: you’ll see that you’re getting results more quickly than you thought. After all, nothing is more motivating than recognising your progress.
  4. Ring the changes: monotony kills motivation. Explore a new area, run in the forest, at a different time of day, and enjoy the fresh air.
  5. Run with music or a podcast: get audio distraction and feed your mind. We recommend our CSS podcast. (in german)
  6. Earn money while running: the active365 app will reward your healthy lifestyle. With every step you collect valuable activePoints and can earn up to CHF 600 per year.
  7. Follow a training plan: whether you're new to jogging or training for a marathon, it's easier with a training plan.
  8. Measure your pulse: to gain better body awareness and train efficiently we recommend you measure your heart rate when jogging.

Running technique – how do I jog correctly?

Improving one’s personal running technique is not for professionals alone. It’s also worth it for beginners and amateurs. For beginners, skipping is an excellent preparation for jogging: all the leg muscles become accustomed to the moves, but the bones and ligaments carry only half the body’s load.

Expert tip: practise skipping and crossing. The exercises will help you to jog more efficiently and actively prevent injury.

Weak bladder – jogging after pregnancy

At the mention of a weak bladder, most people think of the elderly. But this isn't always the case. Many women find they lose urine when on the move – even though they shouldn’t have to. This is where the pelvic floor comes in. A weak pelvic floor will adversely affect continence and the small of the back. Learn what’s important when jogging after pregnancy.

Pain when jogging: in your foot, knee, or back

Jogging is healthy – but what eases the pain when your knee aches, your foot burns or your back hurts? Many people give up jogging because of pain. “With the right exercises and proper technique, many a pain can be prevented or even eliminated,” says our expert, Dr Christian Larsen (head physician at the Spiraldynamik Med Center Switzerland).

The best tips for a stitch

The true reason for stitches remains unclear to this day. The good thing is that simple tips help. Focus on your breathing pattern, for example.

Running expert Dr Larsen explains

Dr. med. Christian Larsen gives tips on how to prevent a stitch when jogging. (in german)

Right nutrition for runners

Eating the right diet raises sport performance levels. The basic rule is to eat regularly and to eat a wide range of foods of all colours.

Eating before training

Eat foods that are easy to digest and high in carbohydrates. After a larger meal, wait around 2 hours until running. If you feel hungry right before a run, a banana or rice waffle is a good emergency option.

What and how much should I drink?

Drink non-sparkling water. A pinch of salt prevents muscle cramps. You don’t necessarily have to drink during the run.

During the run: water and carbohydrates

The body can easily withstand moderate exertion for up to one hour. Drink regularly if you run for longer. After an hour, eat something small every 20 to 30 minutes.

Tip for quick energy: bananas, sports bars or dried fruit.

After training

Ideal are home-made protein shakes. They supply the body with valuable nutrients and are easy to digest. Don’t forget to drink plenty of water.

Nutrition in endurance sport: Kathrin Götz gives tips

Endurance athletes stretch their body to its limits. You may have already asked yourself which form of nutrition is best and whether you need supplements? Kathrin Götz, one of the most successful ultra trail runners in Switzerland, shares valuable tips on the topic of nutrition for endurance athletes. After all, what and when you eat is extremely important for your performance and for regenerating.