Running is one of the best and most accessible forms of exercise you can reward yourself by doing. We offer below a running guide to help you get started. Running then often becomes a lifelong pleasure.
Text: Mikael vallin Photo: Olof Händén
Published
2022-09-17
Running can be difficult to get started with, even if you have been running regularly for almost 25 years but have taken a short break. The essence of running is; It is not the GPS watch, not the heel to toe drop on the soles of your running shoes, not the philosophy you follow or how advanced your training plan is that determines how much of a runner you are. What makes you a runner is being out in the fresh air, running. It does not matter how fast or slow you are. If you are out running, you are a runner. We are now going to give you some initial tools to get you started running, and hopefully out and enjoying it!
To begin running
“But I can’t even run 300 metres” you think? That is ok, you are still a runner. Something that is also motivating about running is that very soon you will see an improvement in your ability to run! A good way to start is the so-called "two and ones", that is: run two minutes, walk one minute. Then when you feel like you do not want to walk after two minutes, run three minutes, walk one minute, and so on. Soon, you will find that you can run for miles without having to walk. Do not set the bar too high in the beginning. For example, have as your first goal to get around one or two kilometres running according to this tactic. Then increase by one kilometre at a time.
Do not fall for all running theories
There are multitudes of enthusiasts from various running theoretical trends. Some say that shoes with cushioning are nonsense, and that the only natural thing is to run barefoot or in minimalist running shoes. Another theorist will declare that the best thing is to run on your tiptoes. Sure, there are advantages to thin soles and minimalist running, but that is not where you should start if you want to start running. Often these explanations make running seem complicated, and many avoid even trying it.
Use the correct running shoes
Many people regularly run in shoes that are not designed for running. Of course, in the beginning it is better to run in shoes that are not quite right, instead of not running at all. However, if you want to get the full enjoyment and potential of real running, go and try out a pair of real running shoes that suit your stride. Running for a long time in the wrong shoes can at worst lead to pain and injury, whereupon you think, "you can't run".
Many people make the mistake of wearing clothes incorrectly and excessively many clothes when they run! Your body temperature will rise significantly when you run. Instead, you should almost freeze a little before you start running. The outside temperature determines how much clothing you should wear. Not that it is cloudy or the date of the calendar: If it is 12 degrees outside in the middle of November, it is best to run in shorts and maybe a long-sleeved functional sweater, but probably a t-shirt. You only need a hat if the temperature starts to drop below 5 degrees. Thin gloves are good at those temperatures where hands get cold easily.
NOTE: Adapt the clothing during the journey! When you get warm, take off the wind breaker, hat, gloves, and roll up the sleeves of the sweater. If you feel overheated, you quickly feel exhausted and then running is not fun. Wear functional clothing made of synthetic materials, or thinly woven wool, not cotton. Cotton gets heavy from all the sweat it absorbs and is cold and sharp against the skin when you run.
Drink water whilst running
There is a well-established myth among "real runners" about how many kilometres you can run completely without fluids. Of course, you can force yourself around both 10 and 20 kilometres without drinking water. However, your body will not get nearly as much out of the workout as if you rehydrated during the session. Especially when it is hot outside. You will do well with a 0.5-0.75L PET bottle that you hold in your hand. Belts and bottles designed for the purpose will eventually make running more enjoyable.
Both physical and mental training
Running is not just physical exercise. Once you get into the routine, running is one of the best ways to wash your soul from the many thoughts and worries of life. The term "runner's high" is a completely scientific fact: Even if you can never imagine enjoying running today, it is inevitable when the body starts to secrete the endorphins it eventually does when you start running regularly. So, get out there and run. It is the best investment you can make in yourself!
Very good fast reliable service will definitely order more things for my husband
Amanda M
2024-11-21
Buyer
2024-11-05
Quality parts and great after-sales service 👍
Gregoire J
2024-11-20
Buyer
2024-11-05
Fast and perfect.Great purchase.
Giorgio A
2024-11-20
Buyer
2024-11-05
Envío rápido y bien empaquetado.
Juan j
2024-11-18
Buyer
2024-11-01
Parfait livraison rapide site sérieux
Candice C
2024-11-18
Buyer
2024-11-01
Had some bad luck with a product. Customer service has been excellent. Previous orders were perfect.
Vincent A
2024-11-18
Buyer
2024-11-03
A very good range of menswear - good information re: sizing and very good service.
Rita F
2024-11-14
Buyer
2024-10-30
Just perfect. Great website and service.
Paweł G
2024-11-13
Buyer
2024-10-30
Qualità del servizio molto buona e spedizione rapida. Packaging molto accurato. Complessivamente una esperienza molto positiva.
Marco M
2024-11-12
Buyer
2024-10-28
Facile à utiliser, à comprendre. Très bon site en résumé.
Andre B
2024-11-12
Buyer
2024-10-25
Product was high quality.
Thomas K
2024-11-11
Buyer
2024-10-24
C’est le 2eme caban que je commande Toujours aussi satisfaisant
Gilda R
2024-11-11
Buyer
2024-10-27
Prodotto eccellente
fiorella p
2024-11-11
Buyer
2024-10-27
Este perfect ! Mulțumesc mult !
Angela P
2024-11-11
Buyer
2024-10-27
I am very satisfied with my purchase and overall experience
Wiktor W
2024-11-11
Buyer
2024-10-25
Ottimo servizio, puntuale e prodotto perfetto
Mirco B
2024-11-11
Buyer
2024-10-26
Tutto OK. siete i migliori .
Massimo C
2024-11-11
Buyer
2024-10-25
Qualità e servizio eccellenti
Lorella T
2024-11-07
Buyer
2024-10-24
Achat très fluide . Paiement en 4 x appréciable. Envoie très rapide . Parfait 👍
isabel l
2024-11-07
Buyer
2024-10-23
Very pleased with garment and speed of delivery.
Dominic F
2024-11-05
Buyer
2024-10-19
Service is impacable. Products perfect. I am very happy with my Careofcarl experiace! Good to everyone,Rene
René M
2024-11-04
Buyer
2024-10-19
Tailor your shopping experience!
Care of Carl uses cookies and similar technologies to keep our site working securely and reliably, to measure website performance, and offer a tailored.. Read moreadvertising and shopping experience. To do this, we collect data pertaining to our users, their shopping patterns, and devices. By selecting ‘Accept all’, you agree to the collection of such data and the sharing of this data with third parties such as our marketing partners. This may involve your data being processed in the USA. If you decline, only essential cookies will be used, meaning we will be unable to offer a tailored experience. Select ‘Manage Preferences’ for more detailed information and to manage which kinds of cookies you allow. You may change your preferences at any time. Learn more about our use of cookies in our Privacy Policy.
ALLOW ESSENTIAL COOKIES
MANAGE PREFERENCES
ACCEPT ALL
The below explains the different categories of cookies used and allows you to adjust your preferences. Learn more about our use of cookies here and in our Privacy Policy.
ACCEPT ALL
Certain cookies are essential to the basic functionality of our website. Cookies are, for example, necessary for adding an item to your basket.
We use a number of different marketing-related cookies to advertise our site and our products. The services used are explained in our cookie policy.
These cookies allow use to analyse user behaviour in order to develop and improve the shopping experience, for example with the help of Google Analytics.
This category is used to enhance the content and functionality of our website, including functions such as Imbox, our chat and customer care platform.
We use cookies to tailor certain parts of the website to individual users. This includes functions such as ‘My Reference Items’.
ALLOW ESSENTIAL COOKIESSAVE AND CLOSE
Choose your delivery country
Sverige
Sverige
Danmark
Norge
Suomi
Deutschland
Österreich
EU
Nederland
France
Schweiz
España
Italia
United Kingdom
{
"SE": {
"content": "Välkommen till vår svenska butik. ",
"usp_list": [
"Fri frakt över 399 kr",
"Fri retur",
"1-3 dagars leverans"
],
"image": "https://www.careofcarl.com/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_SV.png",
"cta": "Välj ditt leveransland",
"button_text": "Byt land"
},
"IE": {
"content": "Welcome to our English store! Here's some specific information for international customers.",
"usp_list": [
"Free Delivery From €30",
"Free returns",
"No customs duties"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_EU.png",
"cta": "Choose your delivery country",
"button_text": "Change country"
},
"DK": {
"content": "Velkommen til vores danske butik! Her er nogle specifikke oplysninger for Danmark.",
"usp_list": [
"Fri fragt over 299;-",
"Fri retur",
"1-3 dages levering"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_DK.png",
"cta": "Vælg dit leveringsland",
"button_text": "Skift land"
},
"FI": {
"content": "Tervetuloa suomalaiseen kauppaamme! Tässä on tiettyjä tietoja Suomelle.",
"usp_list": [
"Ilmainen toimitus yli 30€ tilauksille",
"Maksuton palautus",
"Toimitusaika 2-5 pv"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_FI.png",
"cta": "Valitse toimitusmaasi",
"button_text": "Vaihda maata"
},
"NL": {
"content": "Welkom in onze Nederlandse winkel! Hier is wat specifieke informatie voor Nederland.",
"usp_list": [
"Gratis bezorging vanaf €30",
"Gratis retour",
"Geen inklaringskosten"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_NL.png",
"cta": "Kies uw bezorgland",
"button_text": "Verander van land"
},
"DE": {
"content": "Willkommen in unserem deutschen Shop! Hier sind einige spezifische Informationen für Deutschland.",
"usp_list": [
"Standardversand frei ab 30 Euro Bestellwert",
"Kostenlose Rücksendung",
"Keine Zollgebühren"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_DE.png",
"cta": "Wählen Sie Ihr Lieferland",
"button_text": "Land ändern"
},
"AT": {
"content": "Willkommen in unserem österreichischen Shop! Hier sind einige spezifische Informationen für Österreich.",
"usp_list": [
"Standardversand frei ab 30 Euro Bestellwert",
"Kostenlose Rücksendung",
"Keine Zollgebühren"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_AT.png",
"cta": "Wählen Sie Ihr Lieferland",
"button_text": "Land ändern"
},
"ES": {
"content": "¡Bienvenido a nuestra tienda española! Aquí tienes información específica para España.",
"usp_list": [
"Envío gratuito a partir de 30 €",
"Devoluciones gratuitas",
"Sin derechos de aduana"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_EU.png",
"cta": "Elija su país de entrega",
"button_text": "Cambiar país"
},
"FR": {
"content": "Bienvenue dans notre boutique française! Voici des informations spécifiques pour la France.",
"usp_list": [
"Livraison gratuite à partir de 30 €",
"Retours gratuits",
"Pas de frais de douane"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_EU.png",
"cta": "Choisissez votre pays de livraison",
"button_text": "Changer de pays"
},
"IT": {
"content": "Benvenuti nel nostro negozio italiano! Ecco alcune informazioni specifiche per l'Italia.",
"usp_list": [
"Spedizione gratuita oltre 30 €",
"Reso gratuito",
"Nessun dazio doganale"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_EU.png",
"cta": "Scegli il tuo paese di consegna",
"button_text": "Cambia paese"
},
"NO": {
"content": "Velkommen til vår norske butikk! Her er litt spesifikk informasjon for Norge.",
"usp_list": [
"Fri frakt over 399,-",
"Fri retur",
"1-4 dagers levering"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_NO.png",
"cta": "Velg ditt leveringsland",
"button_text": "Bytt land"
},
"GB": {
"content": "Welcome to our UK store! Here is some specific information for the United Kingdom.",
"usp_list": [
"Free shipping over £300",
"Free returns",
"1-2 days delivery"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_EU.png",
"cta": "Choose your delivery country",
"button_text": "Change country"
},
"CH": {
"content": "Willkommen in unserem Schweizer Shop! Hier sind einige spezifische Informationen für die Schweiz.",
"usp_list": [
"Gratis-Express-Versand ab 300 CHF",
"Kostenlose Rücksendung",
"Keine Zollgebühren"
],
"image": "/dokument/bibliotek/Image/Bilder/Hemsida/Footer/country_select_DE.png",
"cta": "Wählen Sie Ihr Lieferland",
"button_text": "Land ändern"
}
}