Jogging for beginners: 8-week training plan & 8 valuable tips

Maximum strength is an important factor that can also positively influence the training of other strength skills such as speed. We therefore show you how you can train your maximum strength and what is important.

In many sports, a rather small part of the musculature is used very intensively for a short period of time. Strength endurance training helps to achieve high performance within these small time units. In this article you will learn what is important.

Are you a beginner runner looking for a training plan for your first 10 km run? Then we have something for you. Experienced long-distance runner Anna Gehring advised us on this article and gave us practical tips on training for the first 10 kilometres. The 16-week training plan was developed by her based on her own experience.

Have you been running for a while and now want to run a half marathon for the first time or improve your skills? Then we have something for you. Together with running expert Anna Gehring, an experienced long-distance runner, we have developed the perfect half marathon training plan. This will prepare you for the first 21 kilometres in 16 weeks.

The best running training is only half as effective if your body can't regenerate in between. Our running expert Anna Gehring explains here how jogging and regeneration work together and what you should pay attention to. As the German student champion over 10,000 metres and an experienced cross-country and long-distance runner, she can give you valuable recommendations on regeneration in running.

What is the right nutrition for running? When should I eat best as a runner? And what should I eat? In this article, together with the German long-distance runner Anna Gehring, we show you everything you need to know about the right nutrition for runners and give you valuable tips. Our tips are suitable for beginners as well as for those of you who are already training for the next marathon.

Running is healthy and popular. Every day, millions of people go jogging. Would you like to be one of them? Together with long-distance runner Anna Gehring, we show you what you should bear in mind when training as a beginner and give you practical tips on how to get started.

As in other sports, there are many myths about how to prevent injuries in running. But unfortunately, many of the supposed insider tips are ineffective when it comes to injury prevention. We have taken a closer look at the 5 most popular tips for you and show you whether they will help you prevent running injuries or whether they are just airbrushing.

What are offensive and defensive soccer tactics? In this article we will explain you how a soccer team can play offensive and defensive soccer.

If you have foot pain after jogging, like other foot injuries, it can be attributed to overuse or simply wear and tear. The most common injuries in this area include Achilles tendinopathy and plantar fasciitis. Together with the experts from PhysioSport, we show you how this happens, which symptoms indicate it and what you can do about it.

In football, there are different formations. Some teams play defensive football and others play offensive football. In this article, you will learn what the familiar numbers (4-3-3, 4-4-2 or 4-2-3-1) mean in the formation. In addition, we explain football set-ups and playing systems and list all the advantages and disadvantages of popular basic orders and formations.

Do you have shin splints or aching feet after jogging? Then you are not alone. Many runners:inside suffer from pain in their shins after running. Stress fracture and shin splint syndrome, for example, are among the most common ailments that can result from wear and tear or overuse after or during jogging. We'll show you how these pains develop in the first place, what you can do about them and how you can prevent them.

Have you heard this before? You've just completed the last few meters of your daily jog and suddenly felt pain in your knee. Then it could be that runner's knee or patellar tendinitis gave you a few days of running rest. Our experts show you how knee pain can develop after jogging and what you can do about it.

How do you become an eSport player, and what awaits you on this path? In the following article, you will find tips and tricks on a possible eSports career as a professional. We clarify basic things and give you insights into the day of a professional eSport player.

There are company runs in almost every city. Both small towns and large metropolises organise different running competitions. There are also many company runs in 2024. In our running calendar you will find a detailed overview of all company runs in 2024.

Whether Berlin, New York or Paris, a marathon is the biggest goal for many runners. Especially before the first marathon, nobody wants to do anything wrong. Together with our running expert Anna Gehring, we have developed a perfect marathon training plan for you. You can download it from us free of charge.

You want to start running and don't know what running equipment you really need? Especially due to advertising, influencers & co., newbies in running are often faced with many questions. That's why our running expert Anna Gehring will help you and show you which running gear is really necessary and what you should look out for when choosing. As the German student champion over 10,000 metres and an experienced cross-country and long-distance runner, she can give you valuable tips.

If you exercise regularly, you can not only increase your performance and best times. In fact, running can improve your quality of life and protect you from cardiovascular diseases, obesity or diabetes. All too often there always seems to be too little time for jogging alongside work and family. But that need not be. We'll show you how you can integrate your running training into everyday life, even in a stressful job.

Many runners think of strength training as pumping in the gym. But strength training is actually indispensable for runners, because on the one hand you can prevent injuries effectively and on the other hand you can optimise your running style. Here we show you why strength training and running belong together, which muscle groups you should train and provide practical exercises that you can integrate into your training plan.

If you run regularly, you don't just want to run more kilometres at a time, you also want to work on the "right" running technique. We show you how to improve your running style and explain in detail the benefits of an optimised running style.

Do you run often and are you ambitious? Then you should think about how you plan your running training. VO2 max and goal-oriented training methods play an important role. You should also learn more about your metabolism beforehand. We have compiled all the most important basics about advanced running training for you here.

There are company runs in almost every city. Both small towns and large metropolises organise different running competitions. There are also many company runs in 2023. In our running calendar you will find a detailed overview of all company runs in 2023.

The trainer allowance is the most common way to show appreciation to active members. In this article, you’ll find out how much the trainer allowance will be in 2024.

Are you curious about the skills required to be a successful football coach? We spoke with Samuel Horozovic, an A-License holder and senior coach, who shared many details about his path to success at the young age of 26.

How did a 26-year-old become a coach in the Regionalliga Südwest? We spoke with successful coach Samuel Horozovic and learned about his coaching journey with TSV Schott Mainz.

Your sponsors want to be seen, and your club needs a stable source of income? Banner advertising offers an unbeatable solution. In this article, learn how strategically placed advertising in your stadium can not only make your sponsors happy but also lay the financial foundation for your club's success.

You have advertising partners lined up for your handball club and want to know how many sponsors can be featured on a handball jersey? This article provides you with more information on this topic.

The Tour de France is more than just a bicycle race – it is a symbol of endurance, teamwork, and indomitable sportsmanship. A crucial part of this heritage is the jerseys of the professional teams and the historic classification jerseys that define the race.

It's summer, the temperatures are rising and we're all seeing more and more people out and about on their road bikes. Are you one of them and wondering what the cycling jersey trends will be in 2024? Then you've come to the right place.

As a sporting goods manufacturer with lots of sports-loving employees, the European Football Championship in our own country was of course a must. Whether at the German, French or English matches, at least one spized employee almost always had a reason to cheer.

When you think of football shirts, bright colours such as red, blue or yellow usually spring to mind. But recently, one colour has been shaking up the football world: pink! Find out what it's all about in this article.

Are you looking for gift ideas for your football coach? In this article, we’ll show you the 10 best ideas to surprise your coach. Whether for a birthday, promotion, farewell, or just to say “thank you” – there are plenty of occasions to thank the coach for their voluntary commitment. Even a small token of appreciation is enough to express gratitude and provide extra motivation.

Are you looking for funny sayings from the world of sport? We are delighted to present you with the funniest sports sayings in this article.

Would you like to know more about the flex printing process? In this article, we explain the advantages and disadvantages of this well-known printing process.

What does a cash auditor actually do in a club? In this article, we explain the voluntary cash audit in club life.

Would you like to know what makes a good sports club board member and what their responsibilities are? We spoke to a board member and show you what skills are important.

Would you like to achieve something professionally in eSports and really take off? I'm Björn, team manager of the Angry Titans, and I'd be happy to give you some tips and tricks to gain a foothold in the eSports industry.

Have you found a sponsor and want to know whether they are allowed on the football shirt? In this article, we explain how many sponsors are allowed on a football shirt.

Do you like gaming and are still looking for the right nickname? Here you will find 170 funny gamer names.

Are you looking for funny player names for you and your team? Whether you're a hobby team or an ambitious sports team: In these lists, you'll get your money's worth when it comes to funny player names.

It's simply fun and fulfilling to be involved in an organisation. Of course, it can also be challenging. Everyone who volunteers in a club knows this. However, children, teenagers and young adults are supposedly more difficult to motivate than they were a few years ago in times when there are so many different leisure activities to choose from. We therefore give you seven practical tips to help you find more young people for your club and increase the commitment of younger people.

The coming season is just around the corner and you've set your sights high. The right preparation is important to achieve your goals. That's why it's clear to you: you're going to a training camp. But where exactly? And what do you need to look out for? We have put together 10 training camp ideas for you and provided you with tips to make your training camp a success - regardless of the sport.

How does professional budget planning work in a club? Read this article to find out how your organisation can benefit from good financial planning.

There are more than 86,000 registered sports clubs in Germany. They make it possible for people in Germany to play sport, socialise with others, get help or make friends. To make this possible, most club members work on a voluntary basis. However, voluntary work is changing. To ensure that you continue to find volunteers for your club, you should be aware of what distinguishes the "old" from the "new" volunteering.

The influence of strength training for ball sports is often underestimated. But there is a lot of potential here. We'll show you how you can approach strength training in handball and give you more examples of effective strength training for other sports such as badminton and basketball.

Good jumping power is essential for high performance in many sports. We show you how you can train your jumping power and give you all the important information about reactive power.

Every club is dependent on volunteers, otherwise the entire club life, the organisation of the club or the implementation of training or events would not work. However, time and money are also scarce commodities in voluntary work. This makes it all the more important that you organise your voluntary work more efficiently. We will show you how automation and process optimisation can help.

A committed club member is leaving and you want to know how best to organise their succession without losing the knowledge in your club? In this article, the club strategists guide you in 3 steps to successful knowledge transfer in voluntary work.

Whether youth football tournaments, football tournaments for men or tournaments for women's teams, in this list you will find all football tournaments taking place in 2024.

Whenever fast movements, quick actions or changes of direction are required in sport, explosive strength is needed. But how can explosive strength be trained? We show you how in this guide.

Football is a very demanding sport when it comes to reaching the top level. It is usually not so much technique that makes the leap to the top of the world, but athleticism. Those who sprint faster, jump higher and are more robust in duels usually score the points. Strength is crucial for this. Strength training is therefore all the more important in football. We show you clearly what is important.

Is your jersey flock coming off? In this article, we show you what you can do about it and how the jersey flock lasts longer.

If you're an athlete, you need to wash your jerseys regularly. Read the article below to find out what you should consider when washing flocked jerseys.

You have a jersey and don't know yet whether it is better with or without flocking? In this article, we will tell you in detail about jersey flocking.

You need a new team jersey and don't know where to get it flocked? In this article we'll explain where you can have the jersey flocked.

You want a new and individual kit for your club or team? Then you definitely want to know what the costs are for kit flocking. In this article we tell you everything about the topic.

Clubs, athletes and sponsors can all benefit from sponsorship. It is therefore all the more important that the associated tax requirements are also met. We show you what you should pay attention to in sponsoring and taxes as an association or sponsor.

Sponsorship is important for clubs and athletes. In addition to membership fees or their own capital, sponsors provide financial security. Once a sponsor has been found, this support can also be stipulated in a contract. But what does a sponsorship contract have to say and is it even necessary? We provide the answers.

Sponsorship is important in both professional and amateur sport so that you, as a club or individual athlete, have more financial opportunities. A sponsoring concept helps you to proceed in a structured way when looking for sponsors. Together with sponsoring expert Mona Schwarzkopf, we show you what is important and give you practical tips.

From a financial point of view, sponsoring is indispensable for associations, usually even vital for their survival. After all, it is hardly possible to make major or regular minor investments solely through membership fees. Club sponsoring is therefore an integral part of club life. But what exactly does this form of sponsoring involve and what distinguishes it? We show you together with expert Mona Schwarzkopf.

We at spized believe in the power of sport and want to bring out the full power of sport with our product. Every athlete, team and club, regardless of sport or level, should have fair and equal opportunities to follow their passion without facing financial obstacles. Crowdfunding is a self-determined and effective way to achieve this goal.

You want to have jerseys flocked and need a rough idea of the costs involved? This article will tell you more about the topic.

Sponsors are very important for clubs, but also for individual athletes in the professional sector. With their support, training equipment can be financed. But many don't even start looking for sponsors because they don't know how to go about it. In our guide, we show you together with sponsoring expert Mona Schwarzkopf how you can effectively look for sponsors and what you should bear in mind.

How long does it actually take to have a jersey flocked? In this article we tell you how long you have to wait for your jersey to be flocked.

You have just bought a bike and are wondering which MTB accessories you need? Or are you already a mountain biker and want to optimise your MTB accessories? No matter where you are as a mountain biker: The selection of MTB accessories is huge. Even experienced bikers can quickly lose the overview. Here you can find out which MTB accessories are really important.

In football, there are numerous playing positions that go hand in hand with different tasks. In this article, we explain all football positions and their special features.

You love football? But what really matters when it comes to a football shirt? In this article, you will learn everything about the german football jersey rules, what you should look for when buying and why you can benefit from jerseys from spized.

In rugby, two teams compete against each other, trying to carry or kick an egg-shaped ball into the opponent's half. But what exactly are the rules of rugby? This article explains the rules of rugby in simple terms.

Hockey, also known as hockey, is a team sport that is particularly popular in Central Europe and Australia. In this article, we will tell you about the rules of hockey and explain in detail how this popular sport works.

Football pitches all have different sizes. When it comes to the dimensions of a football pitch, there are clear rules that amateur and professional clubs must adhere to. In this article, we look at the question of how big a football pitch can be.

You want to organise a darts evening and are not sure what the rules of darts are? In this article we explain the most important rules of darts.

Would you like to know exactly what the rules of floorball are? In this article you will learn everything about the popular indoor sport of floorball.

Are you looking for motivational sports quotes? In this article we have summarised the most exciting motivational sayings for your sporting motivation.

You want to organise an e-sports tournament and don't really know what to consider? Together with the Angry Titans, we'll show you the 5-phase model to help you create your e-sports event.

The sport of darts is more popular than ever and has produced some legends who became celebrities because of their playing style or their spectacular performances. In this article we present you the jerseys of the most popular players in darts.

In this article you will learn everything about the rules of Ninepin Bowling. From the lane to the differences to classic bowling.

Do you want to know the meaning of football shirt numbers? In this article we explain the meaning and history of football shirt numbers!

It's hard to get past football, but very few people can say what futsal is straight away. So that you can have your say in the future, we have summarised the most important futsal rules for you - and everything else you need to know about this spectacular sport.

You won the championship with your team or avoided relegation? The best way to celebrate is on your team trip. But where should it go? We have put together a list of the best team trip ideas.

You are new to road cycling and would like to know which road bike accessories you should buy for the start? So that you do not make any bad purchases, we divide the racing bike accessories in our guide into three meaningful categories.

If you are a sports club looking for the best textile printing process, you will sooner or later come across sublimation printing. But what exactly is hidden behind this complex term?

Are you looking for ideas for the next Christmas party of your sports club or company? We present you 10 nice ideas for your Christmas party and give you valuable tips and tricks for the organisation.

In this article, we would like to give you some help on how to find the perfect team name for your hobby team. We also show you 100 original and fun team names for all kinds of sports.

In this article you will learn why a customised jersey is the perfect gift for athletes and we will show you how you can easily and inexpensively create jerseys at Spized.

Whether it's for a running business, a public event or the next company run - a company T-shirt with a company logo looks professional and strengthens team spirit at the same time. An investment in high-quality company shirts is therefore always worthwhile.

Two materials are most commonly used in the textile industry and for you the question arises: Is it better to go for cotton or polyester? To this you can clearly say: "Well, it depends...".

But how do you go about it as a small to medium-sized club? How do you get sponsors on board? Which jersey print is cheap and best suited for advertising logos? What regulations need to be observed? We want to clarify all this in this article.