Most resolutions are abandoned after a while. This is why we want to give you some inspiration for the beginning of the year. We would like to present you our 10 tips to help you getting some energy for the new running year and which should improve your performance level and increase your joy of running. Because: running training involves a lot more than «just» running.
It does not always look very elegant when runners stretch. Their muscles (thighs, bum) are often shortened and stretching becomes a struggle, which is why it is often avoided. Of course, this is not the right solution and it surely does not improve your flexibility.
Plan at least one fixed short stretching session after running (stretching and running) per week or do yoga regularly. You can even find inputs for stretching positions directly in our plan.
Of course, no runner wants to be blown up like a body builder, but strength, especially with one’s own body weight, does not do any harm. On the contrary: a stable posture reduces the risk of injury and can even make you faster.
One or two short strength sessions a week would be ideal and they can be done before or after training. You can find inputs for strength exercises directly in our plan.
Drills and ascending runs
Even runners can work on their technique: there are countless running drills exercises, which can be done following a training. 3×3: three excercises repeated three times will do. You can finish off with three to five ascending runs (also referred to as coordination runs or hill sprints), meaning that you run a short distance (about 80-100m) either at a steadily increasing speed or at a generally higher speed, focusing escpescially on the running technique. Inputs for running drills can also be found directly in our plan.
This needs some self conquest, as it is not particularly comfortable. But : Do regularly use a foam roll after training, in order to unblock the fasciae that stick together when running and in ordet to loosen your leg muscles. This will result in better performance in the end (loose legs – better performance).
If you want to become faster, you need to leave your comfort zone and vary the pace. Regular weekly interval trainings help to improve the speed. Bring some variation into your intervals: a training partner who runs at about the same speed can be very motivating. Intervals uphill set an additional strength stimulus, but you can also simply vary your step frequency.
Have the courage to replace one running session a week by an alternative sport. This brings variation into your training and it sets new stimuli. For each sport our training plan offers a recommendation of how long a session should be.
Capture your running moments in pictures from time to time. This will recall nice memories later on and it will show you what running actually makes possible.
Treat yourself with the suitable running food before and after training and don’t forget to drink enough. We will be providing you with specific inputs and recipes on this blog soon.
A simple recovery measure are contrast showers: shower your leg or even your whole body with cold and hot water alternately. This activates the blood circulation, thus recovery and the immune system. And remember: singing distracts you from the cold water.
Plan breaks and recovery
Always remember that recovery is a part of your training just like running. Always take your time for recovery: For example, lie down for a while after a session, close your eyes and just free your mind. Include recovery measures in your training routines consciously (sauna visits, massages, specific nutrition etc.).
Don’t forget: Keep on running. We wish you a lot of interesting and beautiful running moments over the next months.
This post is also available in DE.