Running correctly with the right technique and footwear

Jogging is fun, burns calories and supports the cardiovascular system. However, running is only beneficial to your health if you don't put too much strain on your musculoskeletal system - your joints would suffer painfully in the long term. On the other hand, follow a few tips on technique, wear good running shoes and high-quality socksjogging becomes a performance-enhancing pleasure.

Why jog? 

There can be many different reasons why people decide to jog. While some simply want to stay fit and healthy, others aim to lose weight. Running can be a complement to other sports, increases fitness, builds up muscles and is associated with being out in the fresh air. This and the exercise promotes the release of endorphins, the so-called happiness hormones. These in turn are a prerequisite for the production of melatonin - the sleep hormone. In combination with a balanced diet, many runners therefore hope to have a positive effect on their overall state of health. 

Tips on exercise 

When jogging, enormous forces are exerted on the joints, especially the ankles and knees, which can be three to five times your own body weight. It is therefore important to choose a natural movement and to absorb the weight correctly. Even beginners should pay attention to this so that the training is effective and has no undesirable side effects. These include sore muscles and tendons and even injuries, but also wear and tear of the cartilage in the joints, which would lead to irreparable damage.

Natural movement when jogging is also promoted by footwear that absorbs shocks. Good socks prevent friction, moisture from sweat and the associated unpleasant odors and blisters. The right footwear and socks also help to improve performance.

Putting your feet on correctly

In normal running, you place your foot on the ground heel first. This is extremely unfavorable when jogging, as it puts excessive strain on the joints. Beginners in particular should make sure that they don't lunge so far to avoid putting their foot too far forward. Other runners choose small steps and place the ball of the foot first. This is also not healthy as it overstrains the muscles and the runner tires more quickly. The ideal and healthy way to touch down is with the flat foot. The knee should be slightly bent, while the leg stretches with the ball of the foot when pushing off. In this way, the leg muscles are loaded evenly without putting too much strain on the joints, and the foot can optimally absorb the forces with the support of suitable running shoes. If you follow these tips even as a beginner, the training will be really effective and promote

• healthy movement
• Increase endurance
• Muscle building
• higher speed
• losing weight

However, always consider how fit you are: Don't overtax yourself and choose shorter distances for training at first. You can increase these slowly - always following the correct technique. Muscles, ligaments, tendons and joints get used to the strain and are gradually strengthened. This also affects the heart muscle. As well as placing your feet on the ground, make sure that your arms are bent and swing loosely in the direction you are running to avoid tension in your shoulders and neck.

Tips on footwear

Choose your running shoes carefully - your feet carry your entire weight and should remain healthy. Running shoes that support the natural movement as when running barefoot support. Of course, a snug fit without constricting the feet is important. Both beginners and experienced runners should also pay attention to good cushioning that properly absorbs shocks when the feet touch down. Your entire musculoskeletal system will thank you for it.

Also ideal is breathable materialto prevent perspiration. Moisture is not only uncomfortable, but also encourages the accumulation of germs and friction. You can also avoid both with good socks, which provide additional protection for your feet and support efficient training.

What makes good socks stand out

Your feet should feel comfortable when running and jogging. Runners who want to stay healthy and fit therefore pay attention to the following when choosing socks soft, skin-friendly, non-toxic material. They fit properly when the foot has optimum freedom of movement without the socks slipping. If they are also breathable and wick away moistureyou prevent sweaty feet, just like with good running shoes. Quality socks are ideal for the main stress points in the toe and heel area. particularly hard-wearingThe Swiss developer and manufacturer Rohner is constantly optimizing its production technologies to ensure excellent workmanship. Friction is avoided and the socks withstand both the strain of training and frequent cleaning in the washing machine. If you follow these tips, you will soon realize, like many other runners, that the right running shoes and socks will improve your performance.

Stay fit and healthy

Whether you are a beginner or a marathon runner, whether you are jogging for fun, to stay healthy or to lose weight - jogging benefits your entire constitution if it is done correctly. You will feel fit, your metabolism and cardiovascular system are strengthened and you create a balance to everyday stress. If you also make sure you have a balanced diet, your body will benefit even more. Your muscles need protein, while carbohydrates provide the energy you burn while running. However, you should avoid sumptuous meals before jogging - prefer light, nutrient-rich food instead. If you want to lose weight, your diet is particularly important: as a runner, you burn calories, but you can only lose weight if you eat the right amount.

Avoid sugar, drink plenty of water, eat wholegrain products, fresh vegetables, salads and lean meat or fish. Look for tips on delicious recipes that help you lose weight and provide energy at the same timethat your body needs for sport. This will make running really fun, because you will soon notice the desired results.

How to enjoy exercise

First of all, get high-quality running shoes and quality socks from Rohner to get the optimal conditions for jogging for jogging. If you follow the tips on the sequence of movements, put your feet on correctly, choose shorter distances for training as a beginner and make sure you have a balanced diet, jogging will be effective and a lasting pleasure: with the correct technique and suitable running shoes and socks, you and your feet will stay fit and your well-being will improve. Have fun!