{"id":158038,"date":"2021-03-11T17:49:34","date_gmt":"2021-03-11T16:49:34","guid":{"rendered":"https:\/\/stuwo.ovl.cloud\/\/?p=158038"},"modified":"2021-03-12T17:56:49","modified_gmt":"2021-03-12T16:56:49","slug":"running-tips-for-beginners","status":"publish","type":"post","link":"https:\/\/stuwo.ovl.cloud\/en\/blog\/running-tips-for-beginners\/","title":{"rendered":"Running tips for beginners: Best 10 to get you started"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-78firl-c631ae41a668636fcb7900020bc361a5 entry-content-wrapper main_color av-flex-cells av-break-at-tablet  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap sidebar_right'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6bd3tt-0d65edfa5a3610a19ee4ffd703a92310\">\n.flex_cell.av-6bd3tt-0d65edfa5a3610a19ee4ffd703a92310{\nvertical-align:top;\nbackground:url(https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/studenten-joggen-in-natur.jpg) 50% 0% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-0d65edfa5a3610a19ee4ffd703a92310{\npadding:60px 60px 60px 60px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-0d65edfa5a3610a19ee4ffd703a92310 av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first  avia-full-stretch'  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-ba3ed863d9c9e92312405b3a0e403c93\">\n#top .hr.hr-invisible.av-kgjj9xsj-ba3ed863d9c9e92312405b3a0e403c93{\nheight:300px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-ba3ed863d9c9e92312405b3a0e403c93 hr-invisible  avia-builder-el-2  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-0724ddf5fb81696336ff54405a3e89cd\">\n#top .hr.hr-invisible.av-kgjj9xsj-0724ddf5fb81696336ff54405a3e89cd{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-0724ddf5fb81696336ff54405a3e89cd hr-invisible  avia-builder-el-3  el_after_av_hr  avia-builder-el-last  av-desktop-hide av-medium-hide'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dyhr5-99927f5945708bf13e84cb9abee7d045\">\n.flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-dyhr5-99927f5945708bf13e84cb9abee7d045 av-gridrow-cell av_one_half no_margin  avia-builder-el-4  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-km6je69v-d48a4477b2f796f5e93e69887d1cf125\">\n#top .av-special-heading.av-km6je69v-d48a4477b2f796f5e93e69887d1cf125{\npadding-bottom:0;\n}\nbody .av-special-heading.av-km6je69v-d48a4477b2f796f5e93e69887d1cf125 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-km6je69v-d48a4477b2f796f5e93e69887d1cf125 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-km6je69v-d48a4477b2f796f5e93e69887d1cf125 av-special-heading-h1 blockquote modern-quote  avia-builder-el-5  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Running tips for beginners: 10 rules to get you started<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-6  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jtjtmedc-32aa8e1c6ffcbae42d838925d9b3f0a9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>written by:<strong> Quirin Eberl, 11.03.2021<br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<div class='flex_column_table av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 sc-av_one_full av-break-at-tablet-flextable av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755\">\n#top .flex_column_table.av-equal-height-column-flextable.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nmargin-top:15px;\nmargin-bottom:0px;\n}\n.flex_column.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 av_one_full  avia-builder-el-8  el_after_av_textblock  avia-builder-el-last  first av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-jtjtmedc-32aa8e1c6ffcbae42d838925d9b3f0a9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Have you set yourself the <\/span><a href=\"https:\/\/stuwo.ovl.cloud\/\/en\/blog\/new-years-resolutions\/\"><span style=\"font-weight: 400;\">New Year&#8217;s resolution<\/span><\/a><span style=\"font-weight: 400;\"> to do more exercise or to be more active in general? Then this article is just right for you! We will teach you which things to consider when starting with running and which mistakes you should absolutely avoid.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular running not only supports your health and strengthens your cardiovascular system, but also helps to shed excess pounds. However, fat reserves are only burned after a training period of about 20 minutes. But don&#8217;t let that discourage you! The body adapts faster than you think and with continuous training, you will be able to get over this limit in no time. It doesn&#8217;t matter whether you run for 30 minutes a week or a day (only with enough and building-up training of course!), Your body will thank you for every type and every duration of movement. If you would like to integrate running into your everyday life , read all about how to establish a <\/span><a href=\"https:\/\/stuwo.ovl.cloud\/\/en\/blog\/the-best-tips-for-your-morning-routine\/\"><span style=\"font-weight: 400;\">healthy morning routine<\/span><\/a><span style=\"font-weight: 400;\"> in our article.\u00a0<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div><\/div><div id='av_section_1'  class='avia-section av-73734u-e654b2f47cc625f39101c2a047ce5327 main_color avia-section-default avia-shadow  avia-builder-el-10  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-158038'><div class='entry-content-wrapper clearfix'>\n<section  class='av_textblock_section av-jy4ae4sq-f5c2a1847752e6904de183e2b2b39e3a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>1. Start slow<\/h2>\n<p>It&#8217;s great to start right away when you&#8217;re motivated! But to make sure that your first run will not be your last, you shouldn&#8217;t overstrain yourself. Start with short distances and alternate between running and walking. At the beginning, a kilometer or 10 minutes are totally enough. Running is an endurance sport and the stamina for it has to be built up slowly.<\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-12  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>2. Set realistic goals<\/h2>\n<p><span style=\"font-weight: 400;\">Expectations or goals that are too high are very counterproductive. On the one hand, the risk of injuries increases, on the other hand, you will get demotivated easily if you do not achieve the goals you have set for yourself. Don&#8217;t expect to be able to run a marathon after one month of training. However, if you have a solid and realistic plan in mind for how you are going to achieve such a goal, that&#8217;s great. Start with short units and routes and increase time and duration from week to week or month to month. This is incredibly motivating and it&#8217;s more fun to stick to it.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-14  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-94af8cf6914488984c70ba8b33658f5e sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-15  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-2ddd3a35faf2b2be41a5b371a6a9b034\">\n.avia-image-container.av-k3r9zx38-2ddd3a35faf2b2be41a5b371a6a9b034 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-2ddd3a35faf2b2be41a5b371a6a9b034 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-2ddd3a35faf2b2be41a5b371a6a9b034 av-styling- avia-align-center  avia-builder-el-16  el_before_av_textblock  avia-builder-el-first  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158026 avia-img-lazy-loading-not-158026 avia_image ' src=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg\" alt='' title='Healthy,Group,Of,People,Jogging,On,Track,In,Park.,Happy'  height=\"1328\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-300x199.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1030x684.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-768x510.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1536x1020.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1500x996.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-705x468.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>3. Find running partners<\/h2>\n<p><span style=\"font-weight: 400;\">Everything is easier in a team! This also applies to jogging! A good running partner or even a whole running group can provide you with incredible motivation. Do not be afraid, even if your running partners are more experienced than you. They will share valuable knowledge with you, motivate you and will help\u00a0 you get to their running level faster. You don&#8217;t have anyone in your circle of friends or acquaintances who jogs? No problem, on Facebook you will be able to find groups for almost every city in which jogging enthusiasts get together. If not, just start your own group and find like-minded people in your city! If you are more of a lone wolf and cannot seem to motivate yourself, find out <\/span><a href=\"https:\/\/stuwo.ovl.cloud\/\/en\/blog\/procrastination-tips\/\"><span style=\"font-weight: 400;\">how to avoid <\/span><span style=\"font-weight: 400;\">procrastination<\/span><\/a><span style=\"font-weight: 400;\"> in our article.<\/span><\/p>\n<\/div><\/section><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57\">\n.flex_column.av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57 av_one_half  avia-builder-el-18  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-9913ea187a93605d53dcf2639dad44fa\">\n#top .hr.hr-invisible.av-jtogly79-9913ea187a93605d53dcf2639dad44fa{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-9913ea187a93605d53dcf2639dad44fa hr-invisible  avia-builder-el-19  el_before_av_image  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-657dad9f3580867548541efdea680673\">\n.avia-image-container.av-k3r9zx38-657dad9f3580867548541efdea680673 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-657dad9f3580867548541efdea680673 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-657dad9f3580867548541efdea680673 av-styling- avia-align-center  avia-builder-el-20  el_after_av_hr  el_before_av_hr  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158026 avia-img-lazy-loading-not-158026 avia_image ' src=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg\" alt='' title='Healthy,Group,Of,People,Jogging,On,Track,In,Park.,Happy'  height=\"1328\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-300x199.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1030x684.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-768x510.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1536x1020.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-1500x996.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/gruppe-geht-gemeinsam-laufen-705x468.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-9913ea187a93605d53dcf2639dad44fa\">\n#top .hr.hr-invisible.av-jtogly79-9913ea187a93605d53dcf2639dad44fa{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-9913ea187a93605d53dcf2639dad44fa hr-invisible  avia-builder-el-21  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-22  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-jy4ae4sq-f5c2a1847752e6904de183e2b2b39e3a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>4. Take a break after lunch<\/h2>\n<p><span style=\"font-weight: 400;\">With a full stomach, you should not only refrain from swimming but also from jogging. Heavy or greasy food, in particular, makes it difficult to perform well. If you need to eat something before your run, you should use light food, such as a banana or some yoghurt. Having a full stomach during your run results in discomfort and can lead to nausea or even pain.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-24  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-25  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-26  el_before_av_image  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-4971d024f369bcf1ff88960dc4f70eb3\">\n.avia-image-container.av-k3r9zx38-4971d024f369bcf1ff88960dc4f70eb3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-4971d024f369bcf1ff88960dc4f70eb3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-4971d024f369bcf1ff88960dc4f70eb3 av-styling- avia-align-center  avia-builder-el-27  el_after_av_hr  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158029 avia-img-lazy-loading-not-158029 avia_image ' src=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park.jpg\" alt='' title='Shot,Of,Young,Man,And,Woman,Stretching,In,The,Park.'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-300x200.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1030x686.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-768x512.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1536x1024.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-1500x1000.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/stretching-vor-training-im-park-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-28  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-29  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>5. Warming up and stretching<\/h2>\n<p><span style=\"font-weight: 400;\">As before any other sports unit, you should stretch and warm up properly before doing it. This will stimulate your metabolism and blood circulation, which allows you to endure much longer. If you move your joints and muscles, you also reduce the risk of an injury and sore muscles. This can be avoided if you stretch again after jogging. We highly recommend this tip to you!<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-31  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-jy4ae4sq-f5c2a1847752e6904de183e2b2b39e3a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>6. Proper running technique<\/h2>\n<p><span style=\"font-weight: 400;\">An upright posture is important while running. Your buttocks and abdominal muscles should remain tense if possible. Your arms should be used as balancing instruments and should help you with rhythmic running while your shoulders should remain relaxed. Your feet should be placed exactly under your body. Best case scenario: this should be done very carefully. However, it is also important to note that there is no such thing as \u201ca perfect running style\u201d. Keep in mind that you will have to find a technique that suits you. Since each of us varies in size, weight and elasticity, only general specifications, as described above, can be made. However, your body has a simple but effective way of telling you whether your running style is okay or needs adjustment: pain. If your ankles, knees, or hips hurt after exercising, you will need to change your running style. Of course, there can be other reasons for pain, such as a lack of warm-up and stretching exercises or a general overload of the body. Listen to the signals your body is giving you.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-33  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-94af8cf6914488984c70ba8b33658f5e sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-34  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-b8ff7676e7725e0666ee23baa2472f4a\">\n.avia-image-container.av-k3r9zx38-b8ff7676e7725e0666ee23baa2472f4a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-b8ff7676e7725e0666ee23baa2472f4a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-b8ff7676e7725e0666ee23baa2472f4a av-styling- avia-align-center  avia-builder-el-35  el_before_av_textblock  avia-builder-el-first  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158033 avia-img-lazy-loading-not-158033 avia_image ' src=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg\" alt='' title='Woman,Wear,Running,Shoe,On,To,Walking,And,Running,On'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-300x200.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1030x686.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-768x512.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1536x1024.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1500x1000.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>7. The right equipment<\/h2>\n<p><span style=\"font-weight: 400;\">Your running shoes are essential and the only part of the equipment where you should never compromise. Your shoes support your foot and ankle, which holds up to two to three times your body weight while jogging. To find suitable shoes, you should seek advice from a specialist shop and use the expertise of its employees. Aside from sensible shoes, running doesn&#8217;t require any special equipment. Normal sweatpants and a T-shirt are good enough. However, if you want something more fancy, you can get a functional shirt, pants and a jacket. Functional sportswear sits close to the body and does not interfere with your running. In addition, this equipment is also comfortable for cooler temperatures. Running socks can help keep your posture in the shoes and prevent painful blisters. Sports bras are also essential to avoid pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can put on a heart rate monitor or take your smartphone with you as additional gadgets. With the help of running apps, you can record your progress and collect data from your training. For many, it is easier to run to loud music, which is why many joggers use headphones. If you are a little sensitive to the sun, we also advise you to wear sports sunglasses. Headbands or hats can help keep annoying hair in place and keep you warm in winter. If you are active at night and like to go running in the evening, we strongly advise you to attach reflectors to your clothing and use a headlamp.<\/span><\/p>\n<\/div><\/section><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57\">\n.flex_column.av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57 av_one_half  avia-builder-el-37  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-9913ea187a93605d53dcf2639dad44fa\">\n#top .hr.hr-invisible.av-jtogly79-9913ea187a93605d53dcf2639dad44fa{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-9913ea187a93605d53dcf2639dad44fa hr-invisible  avia-builder-el-38  el_before_av_image  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-c61eb465f0dea9062d9ddcc2c558ecab\">\n.avia-image-container.av-k3r9zx38-c61eb465f0dea9062d9ddcc2c558ecab img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-c61eb465f0dea9062d9ddcc2c558ecab .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-c61eb465f0dea9062d9ddcc2c558ecab av-styling- avia-align-center  avia-builder-el-39  el_after_av_hr  el_before_av_hr  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-158033 avia-img-lazy-loading-not-158033 avia_image ' src=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg\" alt='' title='Woman,Wear,Running,Shoe,On,To,Walking,And,Running,On'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-300x200.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1030x686.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-768x512.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1536x1024.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-1500x1000.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/03\/vorbereitung-vor-training-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-9913ea187a93605d53dcf2639dad44fa\">\n#top .hr.hr-invisible.av-jtogly79-9913ea187a93605d53dcf2639dad44fa{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-9913ea187a93605d53dcf2639dad44fa hr-invisible  avia-builder-el-40  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-41  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-jy4ae4sq-f5c2a1847752e6904de183e2b2b39e3a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>8. Breathing technique<\/h2>\n<p><span style=\"font-weight: 400;\">Correct breathing is one of the most essential tips, because it supplies your body with sufficient oxygen and ensures a longer endurance. Breathing in should never be forced in synchronicity with your steps. In the best case, these two processes adapt automatically. Take a deep breath through your mouth and nose. Many people breathe shallowly, but normally the air should reach the stomach. If you breathe deeply into your stomach, you use the entire lung volume and prevent annoying side stitching.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-43  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-44  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-45  el_before_av_image  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-db23a29efb4688c4f5d7e8defab3becc\">\n.avia-image-container.av-k3r9zx38-db23a29efb4688c4f5d7e8defab3becc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-db23a29efb4688c4f5d7e8defab3becc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-db23a29efb4688c4f5d7e8defab3becc av-styling- avia-align-center  avia-builder-el-46  el_after_av_hr  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150577 avia-img-lazy-loading-not-150577 avia_image ' src=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser.jpg\" alt='' title='Water,From,Jug,Pouring,Into,Glass,On,Wooden,Table,Outdoors'  height=\"1333\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-300x200.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1030x686.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-768x512.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1536x1024.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-1500x1000.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/02\/glas-mit-wasser-705x470.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-47  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-48  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>9. Stay hydrated<\/h2>\n<p><span style=\"font-weight: 400;\">Drinking enough is important, but it doesn&#8217;t mean drinking a liter of water right before the run. Too much water right before your workout can even be counterproductive. If you only go for a short lap, a glass of water about five to ten minutes before you start running is enough. If you are already more experienced and run long distances or plan to take part in a marathon, you should consider getting a hydration pack or a hydration belt. This allows you to supply your body with sufficient fluid in small sips.<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-50  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-jy4ae4sq-f5c2a1847752e6904de183e2b2b39e3a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>10. Recovery<\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s great if you&#8217;re motivated to go jogging every day. But even if you are already well experienced, rest periods are essential and breaks are particularly important. Your muscles need to prepare for the next run and shouldn&#8217;t be under constant strain. Running and rest days should alternate. Find a rhythm that gives your body the recovery it needs and it will reward you. If you get more experienced over time, you can of course increase your training days moderately.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-52  el_after_av_textblock  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">These were our ten tips for beginners to get everything right when starting to run. Try to keep these few things in mind to avoid harming your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We hope these tips help you to get your jogging routine off to a perfect start! 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itemprop=\"text\" ><p style=\"text-align: center;\">We are happy to help!<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ddnct-5808f882b4da4842ba9b215ef4df32b5\">\n.flex_column.av-ddnct-5808f882b4da4842ba9b215ef4df32b5{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-ddnct-5808f882b4da4842ba9b215ef4df32b5 av_one_half  avia-builder-el-58  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jvnrncc6-9a07d09eeb0a1767a7b4044a87b43f51\">\n.iconbox.av-jvnrncc6-9a07d09eeb0a1767a7b4044a87b43f51 .iconbox_icon{\nborder:1px solid #ffffff;\ncolor:#ffffff;\n}\n#top #wrap_all .iconbox.av-jvnrncc6-9a07d09eeb0a1767a7b4044a87b43f51 .iconbox_content_title{\ncolor:#ffffff;\n}\n.iconbox.av-jvnrncc6-9a07d09eeb0a1767a7b4044a87b43f51 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