More happiness hormones through running training

Running is one of the most natural and effective forms of exercise we humans can perform. Just a few minutes of regular running improves cardiovascular function, boosts metabolism, strengthens bones and joints, and reduces stress. Running training is particularly popular because it is uncomplicated: You need little equipment, can start at any time, and achieve great results even with a minimal investment of time. Those who stick with it over the long term benefit from a better figure, increased performance, and a significantly higher quality of life. Unlike many other sports, running training can also be flexibly adapted to any goal: whether it's weight loss, building fitness, or preparing for a competition – if structured correctly, running brings rapid progress in every area.

How do you train to run properly?

Proper running training doesn't start with pace, but with technique and structure. An upright posture is essential. Shoulders remain relaxed, arms swing rhythmically, and steps are even. Landing too heavily on the heel risks overloading the knees and hips. Therefore, it's worth placing the foot as centrally and controlled as possible. A warm-up before training is essential: 5 to 10 minutes of brisk walking or light jogging, along with mobilization exercises for the legs and hips, optimally prepare the muscles and joints. A short cool-down after running helps to gently lower the heart rate and initiate recovery. Effective running training also relies on variation. While pure endurance runs improve basic endurance, full performance development only occurs when combined with intervals, tempo runs, and longer distances. It's always important to increase gradually—trying to do too much from week to week risks injury.

What are the benefits of jogging for 30 minutes a day?

30 minutes of jogging a day is a true health boost. This half hour is enough to meet the official exercise recommendations and acts like an all-round medicine for body and mind. After just a few weeks of regular training, your fitness improves noticeably, blood pressure normalizes, and your metabolism works more efficiently. A half-hour run a day is also extremely helpful for weight management. Depending on your pace and body weight, several hundred calories can be burned. This quickly adds up to a considerable weekly or monthly deficit, which supports weight loss. At the same time, important muscle groups such as the legs, buttocks, and torso are activated, leading to a more toned silhouette. In addition to the physical benefits, the mental effects are at least as valuable. Running training provides the famous "runner's high," releases endorphins, and reduces stress hormones. So, anyone who jogs for half an hour a day not only benefits from increased fitness, but also from a better mood, greater concentration, and better sleep.

How often should you jog 10 kilometers?

The frequency depends on your personal goal and level of performance. For beginners who have just completed their first 10 kilometers, it is usually sufficient to run this distance once a week. This allows the body to acclimatize to the strain, while shorter runs during the week consolidate the foundation. Advanced runners who want to improve their times or prepare for competitions should incorporate 10-kilometer runs more frequently. Two to three times a week in combination with speed training and intervals is a good guideline. It is important to always give your body sufficient recovery. Rest days are an integral part of every training plan and promote performance development more than if you run the same distance every day.

For ambitious runners, quality beats quantity. A single 10-kilometer run at a good pace can be more effective than several easy runs without a clear goal. What's crucial is variety and the combination of long runs, intervals, and recovery.

Jogging for beginners: How do I start running training?

Starting running training is easier than many people think. The most important thing is to start realistically and be patient. If you haven't exercised for a while, it's best to start with short running intervals interspersed with walking breaks. For example, two minutes of jogging, two minutes of walking – repeat eight times. After just a few weeks, you can gradually increase the amount of running.

Beginners benefit enormously from a structured program like the popular Couch-to-5K. This program takes you from your first steps to a continuous five-kilometer run within a few weeks. Regularity is crucial: Three running sessions per week are optimal for acclimating the body to the strain without overtaxing it.

The right equipment is also important. Good running shoes, breathable clothing, and, if necessary, a treadmill for indoor workouts are recommended. The treadmill is particularly valuable for beginners: It allows you to precisely control your speed and incline, take flexible breaks, and train regardless of the weather.

How does running change your figure?

Many people start running to improve their figure – and with success. Running is one of the most effective calorie burners and therefore contributes significantly to fat loss. Combined with a balanced diet, you can see significant changes after just a few weeks. Your legs become firmer, your buttocks stronger, and your core muscles more stable. Regular running naturally shapes your figure without making you look overly muscular. Instead, you create a lean, defined physique that is typical of runners. It's important to know that running not only reduces fat but also improves muscle quality. This means that even if the number on the scale doesn't drop significantly immediately, your body composition will change positively. The visible result is a toned body with less fat and stronger muscles.

Buying a treadmill: Why a treadmill is the perfect addition

Outdoor running has many advantages, but the treadmill offers key benefits that make training more effective and comfortable. A treadmill allows you to train regardless of the weather – whether it's raining, dark, or slippery, you can start at any time. Another advantage is the precise control. Speed, incline, and programs can be precisely adjusted. This is especially important for interval or speed training, as it allows the strain to remain controlled and measurable. Modern treadmills also have cushioning systems that protect the joints and provide a comfortable running experience. A treadmill is particularly valuable for beginners: It eliminates uncertainty and creates a consistent environment in which you can fully concentrate on your technique and endurance. Advanced runners benefit from the opportunity to complete targeted hill runs or long endurance runs under ideal conditions.

Best treadmills for home: The right treadmill for every goal

The treadmill market is diverse, and not every model is suitable for every runner. For beginners, compact, foldable treadmills are ideal, requiring little space but covering all the basic functions. Ambitious runners should look for a larger running surface, a powerful motor, and a variety of training programs.

Curved treadmills without a motor are a great option for those who enjoy intense interval or sprint training. Here, the speed is determined solely by your own power, creating a particularly natural running feel and increasing calorie burn.

For studios and ambitious home users, premium treadmills with powerful motors, robust construction, and state-of-the-art features are ideal. These machines are designed for longevity and offer an unparalleled running experience. The Vision Fitness T600 treadmill, for example, is a perfect choice.

motion sports carries a wide selection of treadmills – from affordable entry-level models to professional models. So every runner can find the right machine for their goals and budget.

Training plans for beginners and advanced

For long-term success with running training, a plan is essential. For beginners, three training sessions per week with a mix of running and walking are ideal. Over eight to twelve weeks, you can steadily increase your endurance until you can easily run for 30 minutes at a time. Advanced runners aiming for 10 kilometers or more should structure their week. A tempo run, interval training, and a long endurance run form the basis. Complemented by strength and mobility training, this creates a balanced program that prevents injuries and accelerates progress. Those who want to lose weight will benefit from long, moderate runs combined with intervals. This combination burns calories, boosts metabolism, and simultaneously improves performance.

Strength, nutrition and regeneration as success factors

Running training alone isn't always enough to achieve maximum performance. Strength exercises like squats, lunges, or planks strengthen the body and improve running technique. Two sessions per week are often enough to prevent injuries and improve performance. Nutrition also plays a major role. Those who want to lose weight should aim for a moderate calorie deficit without restricting themselves too drastically. Complex carbohydrates, sufficient protein, and healthy fats provide the necessary energy and support recovery. Sleep should not be underestimated. At least seven hours a night promotes recovery, adaptation, and improved performance. Without adequate recovery, progress stagnates, no matter how hard you train.