Running – a sport that could hardly be easier. At least that’s what you think at first glance. But what may look simple at first glance is an enormous strain on the untrained body. Beginners in particular often run the risk of exceeding their performance limits. And that often leads not only to sore muscles and strains but also to a loss of motivation. In order not to overstep the mark, an individual performance diagnosis should be made at the beginning of every running training – this provides information about the current performance and shows any potential for improvement, on the basis of which targeted, efficient training plans can be created.
The glorious 7 for more running pleasure:
01| The right shoe – the optimal clothing
If we know where we stand, we really only need one thing – the right running shoe. In order to find an individually fitting shoe that compensates for any deficits and optimizes the rolling behavior, advice has top priority when buying: Depending on factors such as foot malpositions, performance level, and running terrain, it is necessary to find the perfect shoe. If the search was successful, you have found your companion for the next 800 kilometers. Important: However, wear is always related to the degree of cushioning. Buying tip: An old pair of running shoes can be helpful when buying new ones because the wear and tear on the sole provides information about running posture and foot stress.
As for the rest of the clothing, it should be functional and tailored to the running conditions. Not to mention the perfect fit. No less important: the outfit should be pleasing. Studies show that people who wear what they feel comfortable in have more fun doing sports. And that’s what we all want, right? 😉
02| But FIRST – warm up!
Once the outfit is complete, we’re ready to go. But before we start overzealously, we have to warm up: Warm-up. Activating warm-up exercises, which make up about ten percent of the training, should be at the beginning of every running session. This prepares the organism for the upcoming load and mobilizes the structures involved in running, thus minimizing the risk of injury. Loose running is usually sufficient for this. However, if individual joints are particularly susceptible to injury, they should be activated by circular movements.
03| Choosing the right pace
Once you are well warmed up, you can start your running training. The intensity or pace should be based on the goal set and checked using a heart rate monitor. In general, it is better to run too slow than too fast, as this minimizes the risk of injury. Beginners, in particular, should choose slower, but longer units.
Walking breaks are not only allowed but recommended if necessary. “After all, if you’re constantly training at or beyond your performance limits, you can’t build a solid foundation, so positive performance development becomes difficult.”
04| The technique is decisive
The correct running technique is just as decisive for successful training – it ensures economical running and prevents incorrect stresses. The be-all and end-all when it comes to running technique is an optimal, upright running posture. This allows maximum mobility of the legs. The decisive factor here is a trunk musculature that is as stable as possible. This brings us to the next point: strength training. Strong muscles are essential for runners. They enable us to run even more economically and help us to compensate for any unevenness in the ground.
05| Indoor or rather outdoor?
Whether it’s a treadmill or a forest path – running is best done where it’s the most fun. As mentioned earlier, the running terrain plays a decisive role in choosing the optimal running shoe, repeating the running expert. Depending on the nature of the ground, a corresponding degree of cushioning is selected, which optimizes the rolling behavior and thus relieves the joints.
This is particularly important if you intend to do your running laps mainly on asphalt paths. Because the harder the surface, the less of the resulting forces it can compensate.
06| Water, march!
But no matter where we run: When we run, we sweat and lose a lot of fluids as well as valuable electrolytes. To counteract circulatory problems, we should take countermeasures in good time. Electrolyte drinks are ideally suited for this purpose. It is not possible to say in general terms how much fluid should be supplied – the requirement is individual and depends on factors such as performance and temperature. As a general rule, drink as needed. However, if you are not running for more than an hour, it is sufficient to fill your fluid stores before the run.
In addition to fluids, you need one thing above all else to stay powerful: Energy. The expert, therefore, advises regular intake of carbohydrates. High-quality carbohydrates from whole-grain products in particular serve as a long-term source of energy for the body.
07| Cool down & RELAX!
Once the run is over, we’re done! At least almost: stretching is on the agenda immediately after the workout. This helps the fasciae that surround our muscles to relax again after athletic exertion and promotes regeneration. Caution: After high-intensity sessions, stretching should be postponed for a few hours. Relaxation is also offered – in the truest sense of the word – by heat applications such as visits to the sauna or warm baths and showers. A well-deserved benefit for body and soul.
Those were the 7 running tips from our expert Elisabeth Niedereder – she is not only a sports scientist and personal coach but also a welcome guest at Falkensteiner Hotels. Whether trail running, yoga, or triathlon camps – she supports any sporting ambitions.
SAVE THE DATE: 29.10-01.11.21 – Trailrunning Camp for connoisseurs at the Falkensteiner Schlosshotel Velden
For 2022 you can already find some camps on tristyle. Here, the focus is on our Falkensteiner destinations by the sea.
On your marks, get set, go!
