How to complete your first laps on the way to the BMW BERLIN-MARATHON

What beginner runners need to watch out for

You've taken the first and most important step! You have decided to start running. Maybe you've even done a short lap carefully around the block. But what exactly should I do next and what should I pay particular attention to as a beginner?

^{Well prepared, every run, like here at the BMW BERLIN-MARATHON 2023, becomes an experience full of joy.   SCC EVENTS / Sebastian Wells}

The best tips for a successful start to running

Firstly, it is important to realise that everybody has different requirements and that every start to running is therefore different. The following 9 basic tips therefore do not contain an individualised magic formula, but rather ensure an easier start, which is the basis for a healthy life as a runner, in which you may even take part in the BMW BERLIN-MARATHON.

1. Just start running, but not too fast
   That's right, especially during the first few runs, it's not about spending a lot of time beforehand planning routes, calculating the optimum heart rate or putting yourself under pressure with times. It is much more important to carefully take one step at a time. It is important to slow down and not overstrain your body.
2. Walking is allowed
   Don't put yourself under pressure. Setting time or kilometre targets is useless during this phase. Breaks are important, breaks are allowed. As soon as you feel that you don't have enough breath or your legs are getting heavy, simply walk briskly for two to three minutes. As soon as you feel well again, you can continue running.
3. Leave your jacket at home
   Looking outside or at the thermometer and the question "What should I wear?" Firstly, wear what you feel comfortable in. The second important tip. Leave the house feeling slightly chilly. Leave your jacket at home, you will notice that your body temperature rises or you start to sweat after the first few minutes.
4. Make your training varied
   Variation makes it fun. Short sprints or squats at traffic lights (we have enough of these in Berlin at least) add variety to your training. But please don't overdo it (see tip 1)! New routes also prevent boredom (see also our route tips).
5. Pay attention to the time of day during your runs
   Wrong! Run when it suits you. It's the same with early risers and late risers, early birds and night owls. Some prefer to run in the morning to get their day off to a motivated start, others prefer to run in the evening to switch off. A little tip: In the summer months, make sure you don't train in the midday heat!
6. Don't compare yourself
   Comparisons can quickly dampen our spirits and rob us of the energy we need. The sporty neighbour may have been active in an athletics club as a child and that's why she runs the 10 km so quickly. There may also be friends who have only just started running, but can easily manage 5 kilometres at a stretch. None of this says anything about you and your performance, because as mentioned at the beginning, everybody reacts differently.
7. Find a (virtual) running partner
   Dating helps to stay motivated. Beginners should not ask their fast neighbours, but rather choose other beginners at the same level. It also helps to be specific: sending a message to a friend saying "I want to run around the block tomorrow at 10:00 a.m." works wonders, because who wants to admit the next day that they didn't achieve their goal?
8. Reward yourself
   Think about how you can do something good for yourself and reward yourself for your perseverance. How about a new pair of running shorts or a massage after your third week of training - or the long-term goal: BMW BERLIN-MARATHON.
9. Quit when it's at its best
   Just started and already thinking about quitting? Right, don't drag yourself from kilometre to kilometre unnecessarily. If you really can't do any more, it's better to end your training session early with a positive feeling and maybe add the kilometre on next time.

^{Made it! The well-deserved medal in her hand at the BMW BERLIN-MARATHON 2023.   SCC EVENTS / Sebastian Wells}

Remember: A nice smile or a quick hand signal is appreciated among runners and motivates them to continue running.