As the world shifts back into lockdowns once again, now might be the perfect time to take up a new hobby. If you didn’t go for regular runs before, jogging at an even pace for half an hour might sound like a rather difficult challenge. However, I guarantee you after just a few workouts, this goal will seem much more attainable. This is how you get from zero–30 minutes in only one month, step-by-step.

Determining Your Current Level Of Fitness

To kick off your training, you first need to figure out which level of fitness you’re at. When going for the first run, there’s no need…

After a summer of seemingly endless leisure and little to no studying, I recently took up law studies at a German university. What I initially expected to be somewhat of a continuation of attending classes in school quickly turned out to be a radical change. The sheer amount of study materials, academic disputes, and the extent to which every question can be dealt with in-depth; it all caught me very unexpectedly. I was amazed and frightened at the same time. Every theory, every idea has its rightful place — but how can I possibly pass any exam?

Scientific Insight On Spaced Repetition

Over the past…

I‘ve always been quite reluctant towards eBooks. Whenever I bought a new book, whenever I finished one and put it on my shelf, I was reminded of all its qualities I could only admire. Physical books make for excellent decoration, they subtly reveal insights on their readers‘ characteristics. But a few months ago, just before I moved to a new place, I got over myself and purchased a Kindle. To be honest–this decision wasn‘t entirely voluntary. I had to get rid of some of my books either way. …

When I reflect on my athletic journey over the past year, there‘s one thing in particular that stands out to me: I haven‘t missed racing at all. And although I‘ve substantially cut down on my weekly mileage this summer, I‘ve set several PRs in individual time trials. Make no mistake – I‘m by no means a specifically gifted athlete and always had problems breaking time barriers others would overcome easily. Nowadays, I understand myself as much more of a hobby jogger than an ambitious athlete. But still clocking in time on my feet on three or four days a week…

Let‘s be honest with ourselves for a moment: Those of us who‘ve been in the sport for years and decades have all been there. We‘ve all struggled to take the first steps in what later turned out to be a rewarding athletic journey. There‘s no shame in not wanting to run, not feeling like exercising. It‘s a type of behavior quite ordinary to humans. However — once you‘ve overcome all of the initial doubts and reservations every beginner struggles with, running is a sport that can be uniquely enjoyable.

1. A Longer & More Fulfilled Life

As with all types of exercise, running will drastically improve your…

The 5K: As of for now that distance equates to at least twelve and a half minutes of continuous running. But let‘s be realistic: You‘re much rather going to end up somewhere in that 20- to 30-minute area. Half an hour — This amount of time can seem frightening at first. However, building up enough endurance isn‘t as hard as you might think. You just need to be patient.

When we see world-class runners on TV, it‘s easy to dismiss years of hard work full of setbacks and disappointments. With perfect strides and thoughtful pacing, they make running seem nothing…

Over the last couple of years, particularly through social media, running streaks got more and more popular; and although it provides a good kind of mental training, running every day might actually harm your body, as it leaves little room for proper recovery.

You Spread Out Weekly Mileage Incorrectly

If getting out the door every day is the only rule which controls your training, you’re tempted to split weekly milage equally between all seven days. However, it’s crucial to run varying distances at different paces. Workouts, long runs and yes, also rest days, are all part of successful and healthy athletic development. …

Whether you’re getting back into running or just starting out: An entire hour of consecutive exercise is probably one of the goals you aim for. Once you’ve successfully completed your first 5K (3.1 miles) and thereby ran for approximately 30–40 minutes, it’s time to take on a new goal. While the one hour run is quite an unpopular event in competitive athletics, it’s perfectly suited for beginners to take their running to a new level and start training more regularly.

Which Distance Should I Cover?

When attempting to run for an hour for the very first time, you shouldn’t care too much about the distance…