Jogging – tips for running

You’d like to take up jogging? A few tricks can help you improve your running technique and enjoy the sport even more. Find out what helps with foot, back or knee pain and what nutrition plans are best for endurance athletes. So get out those running shoes and off you go.

Jogging for beginners

As a beginner, it’s important to be careful and start slowly. In this article, we give you important tips and show you the right training plan to make you fit. After all – no matter what age – jogging is something for (almost) anyone and will train your body, mind and immune system all in one.

More fun with the right running technique

Particularly as a beginner, you shouldn’t forget core training and muscle strength. Simple exercises will also help you improve your running technique. These exercises will bring variety into your training and get you running more efficiently. On top of this, your risk of injury is lower and jogging becomes more fun. Give it a try!

Train your pelvis too

At the mention of weak bladders, 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 don't actually need to. This is where the pelvis comes in. If the pelvic floor starts to weaken, this will adversely affect continence and the small of the back. Our exercises will strengthen your pelvic floor and show you what is important when jogging after pregnancy.

Do you need special vitamin preparations?

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? Katrin 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.

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

Jogging is healthy – but what helps when your knee aches, your foot burns or your back hurts? Many people then give up jogging. «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 three most frequent sources of pain are:

  1. Foot pain when landing or pushing off: causes and exercises
  2. Knee pain after jogging: leg axis stability training
  3. Back pain when jogging: simple exercises help

Side stitches: where do they come from and what helps?

The real reason for side stitches remains unclear to this day. Scientific discussion looks at various causes:

  • Irritation of the nerves between the ribs.
  • Raised pressure on the abdominal cavity due to bent posture.
  • Diaphragm not supplied with enough oxygen-rich blood.


  • Breathe rhythmically: breathe in and out on an equal number of paces.
  • Avoid a heavy meal before running.
  • Begin slowly, especially when new to jogging.

Instant relief

  • Breathe deeply into the stomach.
  • Breathe in and stretch arms upwards. Breathe out and lower your hands, bending the upper body slightly forward if desired.
  • Reduce your pace.