Swim excessively 5 times a week
Running without overload complaints
Running is an extremely efficient and easy sport. Tie your shoes and off you go, anywhere, anytime. But simplicity also has its pitfalls. Apparently everyone can run, according to the general opinion. Special instructions or the advice of a trainer - what for? But running is not a sport that should be practiced as the only form of movement. Those who “just” run will sooner or later run into ruin, in other words into overwork complaints. It looks different with gentle sports. Anyone who only swims, walks or A runs hardly has to fear any complaints with regard to injuries - with the exception of falls. In running, however, overuse complaints are the order of the day. Why? Because running is more fun than strengthening or other exercises and not least because running occasions are so popular and many abruptly increase their running training in advance of a competition.
Learn from the pros
Even professional runners do not spend at least a quarter of their total training time on running, but on supporting forms of movement that enable fast running in the first place. Running makes you fit, but at the same time it is a one-sided sport that stresses the musculoskeletal system. So that the personal performance house of a runner does not collapse in the first storm, it must therefore be solid and versatile. The most important thing is a good foundation (endurance), on which every floor, every room and also the balcony should be filled with the other associated factors such as strength, speed, mobility and coordination. Of course, you can also survive in a bunker for a short time, but if you want to enjoy running for as long as possible and enjoy the countless facets, you should build your house on a systematic yet varied basis. In the following, we will show you ten points that make a complete runner and keep them away from overuse complaints.
1. Run more than 30 minutes more often
Running is an endurance sport that specifically trains the cardiovascular system, which has a positive effect on health. The basis of every runner is regular endurance runs, preferably longer than 30 minutes. It sounds banal, but is usually the most important piece of advice at the beginning: If you want to get better, you have to train more. Have you only been on the road for a good half an hour once a week? Then run a second time (and a little longer). Otherwise you don't have to worry too much about how exactly you should run up to this frequency. This only becomes an issue after three running training sessions per week. Other sports with constant stress such as cycling, swimming, inline skating or cross-country skiing are also suitable for a wide range of basic training.
2. Strengthen your muscles
If you run, you need a strong muscle corset. Unfortunately, there is no such thing as running alone. Those who do not have good torso stability will evade with their hips in the event of an impact, the axis of the legs will get out of alignment and the joints will be excessively stressed. Because the normal endurance run does not train core stability, you have to work it out differently. For this reason, training the muscles is a must for every runner. Strong muscles protect against injuries and running style and running economy also benefit from it. With a little imagination, you can easily train strength on your usual run. On the Vita Parcours. Or you can do foot gymnastics, stretching and fascia care at home in front of the television. Or in the fitness center with equipment or in group training to groovy music.
3. Stretching gives you more flexibility
You also have to maintain mobility, the older you get, the more, be it with stretching or gymnastic exercises. In the usual running sport, the direction of movement is always forward, sideways and turning movements are undesirable. Precisely for this reason, you should now and then incorporate gymnastic exercises in which the torso rotates, the hips are stretched or the shoulders are swung. The Vita-Parcours is ideal for this because exercise examples are given there. Stretching is best done after a workout and after showering. And there not only the foot, leg and hip muscles (calves, thighs in front and back, glutes) that are strained by running, but also shoulders and upper body.
4. Train coordination skills
The normal runner is - to put it benevolently - in the vast majority of cases not a coordination world champion, but his fine motor skills usually fail on the jump run or on the side transfer. No wonder, since he often only came to running in adulthood and primarily practices it straight ahead. The variety of movements is therefore kept within a narrow framework. For a change, take a role model on the footballers, who integrate running exercises in all variations into their training. Skipping, tackling, sideways running, short quick steps, forwards backwards with the coordination ladder on the floor and unfamiliar step sequences - everything that breaks the usual sequence of movements is good for you. Running school exercises not only improve coordination, but also run economy and body awareness, you get a feeling for what is necessary for efficient running. Running technique exercises can fill a whole workout as content, e.g. B. carry out a program on a meadow (barefoot), but they can also be integrated into a familiar run. And try to consciously change your running style every now and then during a run (rolling over your heel, landing on your metatarsus or forefoot). Or run for once with a particularly active arm insert.
5. Work on speed
Speed is not a basic characteristic of a hobby runner, but is usually lost with increasing age, the more it is. Speed is not a basic requirement to be able to do well in a half marathon, for example, but every athlete is good if he works on his speed every now and then. Important to know: You don't train speed with a “quick” 10-minute run, but only with sprints that are really fast. The motto is short but quick. The best way to practice such sprints is in continuously and gently sloping terrain. In this way you keep the strain on the musculoskeletal system within limits and you are not quickly overwhelmed by coordination. Speed can also be trained well on a circular track.
6. Determine your running pace
It doesn't necessarily have to be an elaborate performance test - even with a simple 30-minute test run you can break down your current performance, your running pace and thus the different speed and intensity ranges. Run on a flat course (preferably on a 400 m track or with a GPS sports watch, which calculates the distance) after a ten-minute warm-up for 30 minutes as consistently and quickly as possible and measure the distance you have run. With the result you can define your average time per kilometer and set this as 100 percent of your current performance. The speed achieved or the average kilometers traveled roughly corresponds to your anaerobic threshold. The aerobic / anaerobic threshold is the fluid transition when there is no longer enough oxygen available to maintain the metabolic processes in the organism. The individual tempo ranges or intensity levels can be calculated on the basis of the following percentage information: intensity level 1 / tempo range very slow = 130–150%; Intensity level 2 / tempo range slow = 120–130%; Intensity level 3 / tempo range medium fast = 110–115%; Intensity level 4 / speed range fast = 100–110%; Intensity level 5 / speed range very fast = 97–100%.
7. Vary the level of exertion
What is stressed is trained. This rule also applies to the heart. Those who are always on the move with a pulse of 120 can run longer and longer at this intensity, but if they suddenly have to be on the move with a pulse of 160, the fire is over quickly. Therefore: Different degrees of exertion, like the ingredients for a menu, form the basics of endurance training. Only a varied composition of the intensities ensures that new stimuli can be set again and again - an important prerequisite for a continuous increase in performance. How many levels of effort the training should be divided into is handled differently. For beginners, three levels are sufficient (easy, medium and strict), with five intensity levels you can train a little more differently. In practice, you can either do one continuous training session in one level and another in another level, or you can vary the levels within a training session with forms such as driving games or interval training.
For very few runners, jumps are part of the usual training repertoire, because many think primarily about the kilometers run in their training. But that's a shame, especially when you run a lot and want to get faster. The specific strength of the legs can not only be trained through a targeted build-up in the weight room, but can also be efficiently promoted with jumps. Running jumps strengthen the body and lead to an improvement in coordination and running technique. But watch out: they're not quite as light and dynamic as the jumps look. A well-prepared musculoskeletal system is therefore an important prerequisite. Strengthen your body in advance, especially your core, and train your running-specific muscles. And start with the exercises first with the basics and slowly increase the duration and intensity.
9. Challenge your head
If you want to achieve your best possible performance in competition, you have to leave your comfort zone - and that is definitely uncomfortable. This is called hard tempo in technical jargon. This means the bite and the ability to get through longer and longer periods of time at the limit without slacking off.Such training sessions are not only physically but also “mentally” demanding because they require a certain degree of overcoming and challenge the “weaker self”. Various forms of training such as fast endurance runs, driving games and intervals are suitable for getting the right "bite".
10. Complete hill runs
Hill runs offer the perfect opportunity to integrate the factors strength and stamina into running. And because the intensity is kept high, especially uphill, hill runs are very demanding for the muscles and the cardiovascular system (switch on enough regeneration pause afterwards), but not for the musculoskeletal system. The principle is simple. During the exertion time it goes uphill, then (depending on the terrain) either marching for a break or trotting back to the starting point very easily.
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