How to complete your first laps on the way to the BMW BERLIN-MARATHON
What beginner runners need to watch out for
You've taken the first and most important step! You have decided to start running. Maybe you've even done a short lap carefully around the block. But what exactly should I do next and what should I pay particular attention to as a beginner?
Well prepared, every run, like here at the BMW BERLIN-MARATHON 2023, becomes an experience full of joy. © SCC EVENTS / Sebastian Wells
The best tips for a successful start to running
Firstly, it is important to realise that everybody has different requirements and that every start to running is therefore different. The following 9 basic tips therefore do not contain an individualised magic formula, but rather ensure an easier start, which is the basis for a healthy life as a runner, in which you may even take part in the BMW BERLIN-MARATHON.
- Just start running, but not too fast
That's right, especially during the first few runs, it's not about spending a lot of time beforehand planning routes, calculating the optimum heart rate or putting yourself under pressure with times. It is much more important to carefully take one step at a time. It is important to slow down and not overstrain your body. - Walking is allowed
Don't put yourself under pressure. Setting time or kilometre targets is useless during this phase. Breaks are important, breaks are allowed. As soon as you feel that you don't have enough breath or your legs are getting heavy, simply walk briskly for two to three minutes. As soon as you feel well again, you can continue running. - Leave your jacket at home
Looking outside or at the thermometer and the question "What should I wear?" Firstly, wear what you feel comfortable in. The second important tip. Leave the house feeling slightly chilly. Leave your jacket at home, you will notice that your body temperature rises or you start to sweat after the first few minutes. - Make your training varied
Variation makes it fun. Short sprints or squats at traffic lights (we have enough of these in Berlin at least) add variety to your training. But please don't overdo it (see tip 1)! New routes also prevent boredom (see also our route tips). - Pay attention to the time of day during your runs
Wrong! Run when it suits you. It's the same with early risers and late risers, early birds and night owls. Some prefer to run in the morning to get their day off to a motivated start, others prefer to run in the evening to switch off. A little tip: In the summer months, make sure you don't train in the midday heat! - Don't compare yourself
Comparisons can quickly dampen our spirits and rob us of the energy we need. The sporty neighbour may have been active in an athletics club as a child and that's why she runs the 10 km so quickly. There may also be friends who have only just started running, but can easily manage 5 kilometres at a stretch. None of this says anything about you and your performance, because as mentioned at the beginning, everybody reacts differently. - Find a (virtual) running partner
Dating helps to stay motivated. Beginners should not ask their fast neighbours, but rather choose other beginners at the same level. It also helps to be specific: sending a message to a friend saying "I want to run around the block tomorrow at 10:00 a.m." works wonders, because who wants to admit the next day that they didn't achieve their goal? - Reward yourself
Think about how you can do something good for yourself and reward yourself for your perseverance. How about a new pair of running shorts or a massage after your third week of training - or the long-term goal: BMW BERLIN-MARATHON. - Quit when it's at its best
Just started and already thinking about quitting? Right, don't drag yourself from kilometre to kilometre unnecessarily. If you really can't do any more, it's better to end your training session early with a positive feeling and maybe add the kilometre on next time.
Made it! The well-deserved medal in her hand at the BMW BERLIN-MARATHON 2023. © SCC EVENTS / Sebastian Wells
Remember: A nice smile or a quick hand signal is appreciated among runners and motivates them to continue running.
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BMW
BMW GERMANY - A STRONG PARTNER FOR RUNNING.
BMW has been the title sponsor of Germany's biggest marathon since 2011. At this running event, the world's elite come together to top the current best times.
Strength. Endurance. Efficiency. These are not only the most important attributes of a runner, but also apply to BMW's sustainable vehicles. BMW has been setting standards in sustainability for years and successfully demonstrates them at the BMW BERLIN MARATHON. But also before the event BMW accompanies the running community in their preparation and emphasizes the joy of running. With the perennial RUN FOR JOY campaign, BMW, supports the athletes in their preparation - together they make the impossible possible. The lead vehicle, the new BMW i5 supports the runners on the course. It has exactly the qualities needed for a successful marathon run: intelligent and responsible use of resources. And it is precisely with these skills that the all-electric vehicle guides the runners safely, purposefully and in an environmentally friendly manner through the capital.
More than 50 vehicles and around 15 scooters of the C evolution class are part of the fleet of support vehicles provided by BMW for the BMW BERLIN-MARATHON. In addition to the iX as a safety car, the latest i-models from the car manufacturer are also in use as shuttle and organization vehicles. With this commitment, BMW supports the sustainable development of modern technology and the sport of running.
adidas
Everything at adidas reflects the spirit of our founder, Adi Dassler. Improving the athlete’s performance was his goal; today, his legacy continues with the consumer at the heart of everything the adidas brand does.
The number of runners in Germany is constantly increasing. No matter where they come from, they all have the same goal: Improve. Better runners, better athletes and in the end a better version of themselves.
adidas Running has something for everyone – we want help each person achieve their individual goals. What counts is personal development, which goes far beyond the personal best.
Abbott
At Abbott, our 114,000 employees in more than 160 countries are devoted to advancing life-changing technologies that help people achieve their full potential. Our medical devices, diagnostic tools and nutrition products are designed to enable individuals to reach their personal best, however they define it. By sponsoring the Abbott World Marathon Majors, a series of the six largest and most renowned marathons in the world, including the BMW BERLIN-MARATHON, we are not just celebrating the pinnacle of physical endurance and determination – we are reinforcing our commitment to improving lives. The Abbott World Marathon Majors are a testament to health and the human spirit at their finest, showcasing that with the right support and determination, every finish line is within reach.
More on Facebook at www.facebook.com/Abbott and on Twitter @AbbottNews and @AbbottGlobal.
Zalando
Are you ready to take your running to the next level? As the official sponsor of the BMW BERLIN-MARATHON, Zalando is here to help you reach your goals. Running a marathon is challenging enough - you need the right equipment to feel completely comfortable. Our functional sportswear can do much more than just look good: From marathon training to relaxed runs - find your perfect outfit at Zalando and run with us!
GENERALI
Generali Germany has been our partner since 2018. The insurance group is part of the international Generali Group and thus also part of a company that is over 190 years old, its history and its heritage. In 2017, the company launched a new sponsorship strategy - “Generali moves Germany”.
The initiative aims to motivate people to lead active health and environmentally conscious lives. Taking part, not watching, is crucial here. In recent years, Generali has thus become one of the largest and most important sponsors in German running. Running promotes physical and mental health and thus has a preventive effect against numerous common diseases. Moreover, hardly any other sport can be practiced in such a resource-saving and environmentally friendly way. Together with the event organizers, Generali develops programs that make major events demonstrably sustainable: in the areas of environmental and climate protection and social commitment.
About 9 million customers are insured with the companies of Generali Germany, which include the brands Generali, CosmosDirekt and Dialog in the life, health and property/casualty segments. Generali's objective is to be a lifetime partner for its customers, offering innovative, individual solutions and services thanks to an excellent sales network in exclusive and direct sales as well as in the broker channel. Generali Germany is part of the "Germany, Austria and Switzerland" (DACH) business unit, which was newly created in 2022.
ERDINGER Alkoholfrei
ERDINGER Alkoholfrei refreshes all finishers behind the finish line. ERDINGER Alkoholfrei is the ideal beverage after sports: isotonic, rich in vitamins, and low in calories. And ERDINGER Alkoholfrei has only 125 kcl per 0.5-liter bottle! Because a varied and balanced diet and a healthy lifestyle are important!
EY
As official Partner and Sustainability Consultant of the BMW BERLIN MARATHON, EY aims to further advance the sustainable transformation in sports. To this end and together with the event organizer SCC Events, EY will develop a concept to make the marathon as sustainable as possible.
Also beyond the course, we go the extra mEYle every day: EY is one of the major German professional services organizations with more than 11,000 employees at 20 locations. Working across Assurance, Consulting, Law, Tax, Strategy and Transactions, EY teams ask better questions to find new answers for the complex issues facing our world today.
This includes EY helping clients to develop and implement suitable sustainability concepts. In addition, EY has many years of experience in advising companies and organizations in sports.
NORQAIN
NORQAIN – Official Timekeeper of BMW BERLIN-MARATHON
Embrace the thrill of precision and endurance with NORQAIN at the iconic BMW BERLIN-MARATHON. As the proud Official Timekeeper, family-owned and fully independent NORQAIN exemplifies a commitment to quality watchmaking and its challenger “my life, my way” spirit.
Just as runners push their limits on the track, NORQAIN's timepieces stand strong against the test of time, making every second count in the pursuit of excellence. At the heart of our collection lies the revolutionary Wild ONE collection. Crafted to endure the most demanding challenges, this ultimate high-performance sports watch is both ultra-robust and ultra-light making it a perfect companion for athletes and watch enthusiasts alike.
We’re beyond excited to announce that as a special tribute to celebrate the 50th anniversary of the iconic BMW BERLIN-MARATHON NORQAIN will be unveiling a limited edition Wild ONE BMW BERLIN-MARATHON timepiece in 2024.
Maurten
You probably know that you burn carbohydrates when you run – both in training and during the race. And how hard it can be getting the fueling right, without GI-distress.
Our Hydrogel Technology makes sure you get enough carbohydrates without risking the session or race. But there are no shortcuts – science has shown that training your guts makes a huge difference.
VILSA
Naturality meets sustainability
As a mineral water, VILSA accompanies you with refreshing purity and light mineralisation. But that's not all! We are committed to people, animals and the environment: as a family-owned, midsized company in its fourth generation, we see it as an obligation and the core of our company philosophy to stand up for nature and the conservation of our resources in order to preserve them for future generations.
Discover our variety of products and enjoy the natural freshness of VILSA.