Best drinks and foods for after your running (competition)

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The training or the competition is done, everything went according to plan. Unfortunately, the plan often ends here. A correct and timely replenishing of the energy reserves is at the core of an optimal recovery. So, when and what should you eat?

We asked Sarina Jenzer, an active top Swiss orienteer and nutritionist in training, for advice. In addition, the internationally successful Swiss marathon runner and running.COACH ambassador Viktor Röthlin told us what snacks he used to swear by after training and competitions.

Stay hydrated!

According to Sarina, after training and competitions, the compensation of the fluid deficit caused by the physical activity is her first priority. Thus, as a first step, drink to rehydrate the dehydrated body (rehydration). As long as you are thirsty, you can keep drinking. Water is best suited for this.

When should I eat what?

In general, there is a difference between higher and lower exercise loads. The more your body has to work, the greater its energy deficit and the more important it is to replenish your energy reserves on time. Right after particularly intensive or long training sessions you should eat something as quickly as possible. After a relaxed and short workout, this is less pressing. But watch out! It always depends on the total scope of the training. During training phases with generally high intensity or big training scopes, you should also pay attention to a quick supply of energy in addition to your fluid intake, even during short and rather easy sessions.

After an easy training session

After an easier workout (low intensity or length) with a smaller scope (time until the next workout equals more than 24h), hydration in the form of water is usually sufficient directly after the workout. Eating is not absolutely necessary if a larger meal is eaten within one hour after the end of the workout.

After a demanding training or competition

When eating after a hard workout, after a competition or during high training volumes (next workout on the same day or less than 24 hours later): the faster the better. In concrete terms, this means that within 15-20 minutes after training, food should be consumed in addition to liquid so that the recovery before the next session is optimal. But what is best suited as a regeneration snack?

Ideal recovery snacks

According to Sarina Jenzer, the optimal recovery snack contains both carbohydrates (20-50g) and protein (15-20g). The carbohydrates ensure that our glycogen stores are replenished, while protein helps to set muscle regeneration in motion as quickly as possible. Viktor Röthlin used to solve this problem by taking carbohydrates in the form of an energy gel in addition to water immediately after an interval workout or competition and then meet the need for protein with a protein bar after the cool down. Today, there is an almost infinite selection of products to support the regeneration phase. The most common are recovery drinks or bars. On the one hand, there are products that contain both carbohydrates and protein, and on the other hand, there are products covering only the protein requirement. With the latter, you should make sure to eat something that contains carbohydrates in addition, says Sarina.

As an alternative to these ready-made products, commercial foods can of course also be used as wonderful recovery snacks in the right combination! Sarina suggests the following options as examples:

1) Chocolate milk

2) Banana with quark (curd cheese)

3) Muesli with yoghurt

4) Sandwich with cheese or ham

We hope these tips will help you and we wish you a good workout with optimal regeneration! 😉

 

Sarina Jenzer (28) is a member of the Swiss national orienteering team and has already celebrated several successes at European and World Championships. She lives in Bern and studies nutrition and dietetics at the Bern University of Applied Sciences with the goal of becoming a certified nutritionist.

 

 

 

Article by: Marion Aebi

Translated to English by: Denise Kaufmann 

 

Our new running.COACH ambassador Paula Radcliffe

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Former top runner and marathon world record holder Paula Radcliffe is our new running.COACH Ambassador. We are happy to have her incorporate her knowledge and training philosophy into our training plan.

Since 2005, Paula Radcliffe has been holding the world record for the marathon distance (2:15:25 hours), which the Englishwoman ran at the London Marathon. She won this marathon as well as the New York Marathon three times.

During her 23-year career, she ran very successfully at various distances (5,000 meters, 10,000 meters, marathon). We are delighted that all those years of training and competition experience are going into the running.COACH training plan and that we can let you benefit from it.

In the interview with running.COACH she already gives us an insight.

Last year, Eliud Kipchoge broke the men’s world record at the Berlin Marathon and raised it to a seemingly unattainable level like you did 15 years ago. How far will this men’s world record go?

I think it was already a big step forward from Kipchoge. Maybe since Monza, we saw the possibility that he was going to really advance the world record a long way. Now he did that, so I think he’s a little bit ahead of the others for the moment. So that record may last a little while. If anyone can get closer to 2 hours for the moment, it’s him. So I think the breaking 2 hours will still take some time. This record will stand for a while.

While we’re talking about records: How many more years will your record last?

I don’t know – already, I’m grateful that it stood for this long. The longer I keep it,  the more proud I become of it and also the luckier I am that I was able to be set on that day because everything came together. Because for the marathon you need to have good conditions, a good shape, the weather needs to be good, everything needs to be right on that day. It was a good day in London. I’m grateful that I was able to get that. But also the longer I keep it, the longer I like keeping it.

What has running given you personally over all those years?

It has given me so much. From fun, pleasure, and enjoyment to the personal sense of fulfillment. Learning more about my body and psyche. Becoming a stronger person. Meeting so many interesting people and traveling to such amazing places. Learning the value of teamwork and preparation and perseverance. How to overcome setbacks. Being a healthier person and gaining a good perspective on life.

In 2015, you ended your successful career. What would you do differently if you could turn back the clock (e.g. in training, recovery, nutrition, competition/career planning)?

I’m a big believer in “no regrets” – you give everything the best shot and you’re proud of the things that work out and the things that didn’t work out you kind of learn something from and you accept them. So obviously, I would’ve liked to not get injured before the Olympic Games in Athen and Bejing. But I think for most of the others I was lucky. It worked out more often than it didn’t.

How did your body react after ending your career?

I think for me I am lucky since, as a distance runner, we retire from competition but don’t have to retire from running. So I miss competing but also value the fact that I had a long career and enjoy being able to just get out and run still for pleasure. So my body copes very well because when I want to run I do and if my body is tired I don’t need to push it anymore. I was able to be very patient in building back up after my foot surgery and really listen to my body.

Has your attitude toward running changed since then?

Running was always my enjoyment and stress release but now it can be more so. I can really use the run for whatever I want to get out of it mentally as well as physically now, whereas before there was also a training purpose to the run. Now, I can run hard to clear my head and feel good if I feel like it, or I can just run easy and enjoy the scenery or company and use the run as thinking time or problem-solving time!

 

What does a typical Paula Radcliffe training week look like today? How much/how often do you still run?

I mostly run every day now and generally for about an hour. I very rarely start my watch though and I don’t really have a plan for the run when I start. I run how I feel and include impromptu tempo runs, fartleks or hill sessions if I feel like it. I often also just decide on the actual route during the run depending on where I feel like going.
What is your favourite training? 

It was the long run, it was very important and I liked it. I also loved the fartlek and hill training and somehow track sessions when I was in shape. So I watched out that these trainings are included in the running.COACH as well.

What are your training principles? Can they also be used by hobby athletes?

Yes, it’s mostly to enjoy running. That’s the biggest thing. To enjoy running and to have fun. But also to work on your strengths as well as on your weaknesses. We have to work on our weaknesses but we also have to recognize where we are strong and change the training and racing to suit where we are strong. And then it’s also important to have a plan and stick to it.

Can you give us some tips for the last preparation before a race?

Especially for a marathon or longer distance race, it’s really important to make some training runs or strides in the shoes and in the kit you’re going to wear on the race day. That’s really important. By then, the last main preparations are done so the last bit is to feel good to recover from the hard work. I think it’s more easy runs with some fast strides and some refueling, stretching, massages. And of course, good sleep during the race week because often people don’t sleep well during the night before. So you need to stock up before. And eat well!

Is there a secret tip you can give us? A training, nutrition or recovery tip, for example?

I think the most important thing is that sometimes rest is an important training also. People forget and only think about running – training – running – training – running – training, but if your body is tired and your mind is tired, sometimes rest day is the best training.

What convinces you personally about the running.COACH online training schedule?

I think the flexible nature that adapts to every runner. The fact that it is planned by people who understand running, and what runners want to get out of their training. The experience of the team and the holistic planning of it all come together to help the individual runner get the best from themselves and their training and racing.

"Back to basics" – Fitness and well-being in performance society

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Andreas Lanz is a personal trainer and the owner of TATKRAFT Creative Training in Bern. He has been supporting people on their way to a healthy and balanced way of life for years. In this interview, he talks with us about performance society, motivation problems and nutrition.
For many people, exercise is about their appearance. One wants to be slim or have well-defined muscles. You believe in a different approach, namely the one of a “functional body”. What is this about?
Today, fitness is often associated with a visible result. However, fitness is mainly concerned with health. No matter if 2-5kg heavier or lighter, it is much more important to have a functional body, than a perfect appearance. If you exercise regularly, a good body feeling will follow automatically. Exercising in order to comply with a certain body ideal often leads to one-sided training, which can make your body even more “unfunctional” than before. Of course, we also have clients with the goal to change their appearance, but, funnily, after 1-2 months, this goal often fades into the background. People realise that a good body feeling is a lot more important. Once they get a better feel for their body, this automatically pushes their self-confidence.

You have been doing this for 15 years. What kind of clients do you have?
Personal training is especially popular among people in middle to high managment positions – or generally among people who are very busy. The market for personal training is growing steadily, which might be due to the fact that people like to hand the responsibility for training over to someone else. Instead of a subscription at the fitness centre, which they never use anyways, they rather want a fixed time and someone who decides for them what to train. That way, they doubt less and they need less self-propulsion.
You write in your books that strength training with one’s own body weight is more efficient, or at least as effiecient as the one with machines.  Would you say that all the developments in the fitness world have been unnecessary?
Yes, for a large part of the population I would claim that they have. The body is a personal fitness studio, which provides you with everything. There are a lot of exercises with your own body weight, which are extremely challenging and with which you can trim yourself very fit, given that you have a bit of discipline. I am not completely against additional weights, professional athletes may even need those. Even machines have their justification, for example, for building up muscles in an isolated way after operations. However, machines are very “unfunctional”. One sits at the machine and pushes or pulls a weight in one or the other direction. But we sit enough in our every day lives already. Therefore, we should rather learn to move and to stabilise our bodies in any possible position. This is much more helpful in everyday life.

Also in terms of nutrition, the main message in your books is ” go back to basics”. What do you mean by that? What is the problem with today’s nutrition? 
In many countries today, people live in paradise. Within one square kilometre, you can find almost anything eatable on this planet. However, evolution moves slowly. For a long time, humans were hunters and collectors. We are simply not developed for a life in abundance yet. In addition, the nutrition industry is especially interested in their own profit and they produce what people like: as simple and convenient foods as possible – most of them being enriched with sugar. At the same time, we have made something our main tool, which was originally designed for the purpose of relaxation: the chair. We sit constantly and we hardly work physically anymore. This discrepancy of less movement and a surplus of food cannot possibly work out well…
A surplus of sugar does not really speak in favour of smoothie diets either…
When I hear diet, I generally tend to walk backwards. We should not lead our bodies into starvation, which may result in a momentary weight loss, but for which we need to reward ourselves again shortly after. This is exactly what causes the famous yoyo-effect. Less calories make any peoples’ weight drop, this is no piece of art. The piece of art is to find a calorie balance for your own body, at which you neither lose nor gain weight, at which you feel good and you don’t feel tired, thirsty or hungry the whole time. However, this balance is very individual.
So, the solution is to orient to what people ate in earlier days?
I always say: you can eat anything. The dose makes the poison! You may treat yourself with some chocolate or a slice of cream cake once in a while. But you have to be aware of the fact that this is enjoyment and that it has nothing to do with nutrition. As a rule, I think about what we ate in this region about 150 years ago. For example, vegetables or meat from the region – however, not too much meat. People occasionally ate meat on a Sunday maybe. Also, there was no overflow of sugar. It is important to always consume food with a certain mindfulness, to watch yourself and to observe what actually happens to you while eating. This is better than listening to what “people” say. Because “people” are not you!
A lot of people start exercising, but they often quit soon afters. Do we have a lack in energy in today’s performance society?
Yes, this is certainly true! Life in the 21th Century has become tough and society makes high demands on us. The question is: What is more important to me, the demands of society or my own life? I keep noticing that people hide behind excuses. “Before you exercise, you first need to recover from the tough everyday life”, people say, for example. Or people blame their bosses, since they allegedly overcharge them. In theory, we all want the same, and we also have as much scientific knowledge as ever before. However, many people fail to realise these goals in practice. You need to have a certain degree of self descipline and you need to take responsibility for yourself if you want to take care of your health. But many people prefer to look for someone who solves their problems for them.

We in running.COACH try to be a support for runners with our individual training schedules. But still, we often get asked by people how they should motivate themselves.
It can help to make the gear ready already the evening before. That way, you start before you can even realise that you are not motivated. Secondly, for runners, having a running partner may be very useful. Once one person is more motivated, once the other. And if someone is waiting for you, you don’t normally stand that person up. What I keep doing for myself, and what I know many professional athletes do, is to keep the focus on my goal. This does not have to be keeping up with Daniela Ryf in a marathon. It can simply be to feel good during the day or to become more resistant to illnesses or stress. If you don’t have a WHY, it is difficult to follow through with something over a longer period of time.
This all sounds rather rational and target-oriented, although we just talked about mindfulness and being sensitive to what your own body tells you. When would you say it is ok not to train?
Motivation is always target-oriented. But if we are mindful, we can feel when training is good for our body and when it is not. This has nothing to do with making excuses, but with honest self-perception. Especially with runners, I have often observed that they keep training regardless of pain or tiredness – out of fear of losing their shape. This often results in visits at the physiotherapist’s. Discipline is also listening to how you feel and what your body needs. I therefore consider minduflness to be a crucial part of physical fitness.
How did you arrive at all of these insights? Have you always seen things this way or did you fight with similar problems to the ones of your clients?
I practised Swiss wrestling on a high level for 15 years, and I have also done judo and bobsleighing as a pusher. At that time, people didn’t know as much about training as today. I have often trained the wrong way, I have exceeded my limits and I have been slowed down by injuries. I thought, it is unnecessary for others to make the same mistakes. On the other hand, I have always liked experimenting. I once I had myself run into an overtraining on purpose, in order to see what that feels like. I do not recommend this to anyone! During my 15 years as a personal trainer I have noticed over and over again: People are constantly at their limits, until they do not feel themselves anymore. I have read lots of books and I have educated myself about these topics. In my books, I present my own view on these issues and I try to give people the easiest tools possible to facilitate their everyday life. As soon as one takes responsibility for oneself and has some discipline, one can get quite far with a little effort.
Thank you, Andreas, for this interesting interview and we wish you all the best for the future!

Andreas Lanz is the owner and manager of the enterprise TATKRAFT Creative Training, which, in addition to personal training on all levels, also focuses on consultations in the fields of nutrition, health and well-being. Furthermore, he has published the books “Das AWL-Prinzip” (2013) and “Der Powereffekt” (2018). Andreas regularly gives talks in the fields of corporate fitness as a health counsellor and a motivator. On the website you can find more information about Andreas, about his team and about the philosophy of the company. 

This blog entry was written by: Marion Aebi

Running training in low temperatures

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Hello, Winter Wonderland! Or should we say, hello cold temperatures and frozen, icy roads? One thing is for sure: winter and running training aren’t mutually exclusive. However, it is worth noting certain points and you might have to make some adaptations in your training in some cases.   

We are going to show you how you can organise your training the best way possible in winter conditions, as a solid winter training makes you both physically and mentally strong for the next season.

Controlled breathing in very low temperatures

In winter, our muscous membranes are generally irritated, as we stay a lot inside in warm and, more importantly, dry air. This makes things easy for bacteria and viruses. This effect is reinforced by the cold air outside.

Generally, at low temperatures, breathing through your nose is recommended, possibly requiring a reduction in running pace. Breathing through your nose, the air is cleaned, heated up to body temperature and saturated with water vapour. If the intensity is too high for you to breath through your nose, a cloth covering your mouth works as well.

Never without warming up

No matter if it’s a base run, an high intensity training or a competition; a good warming up is important both for your lungs and your muscles. Thus, start slowly and take your time for your muscles to get warm. This is especially important for intervals, middle pace sessions and competitions. Deliberately plan more time for your warm-up.

Appropriate clothing

Generally, one should make sure not to put on too much clothing. The best way to do it is to follow the onion principle, also called the «three-layers-principle ». The first layer should be a tight functional shirt (moisture transfer), the second layer can be chosen depending on the given temperature, but should also consist of functional fibres, and the third layer serves as protection (water-repellent, wind stopper). Cap and gloves provide further warmth. It is important to always cover your achilles tendons during the cold time of the year. After training, put on a cap as soon as possible, in order to avoid unnecessary waste of energy.

A must during winter is to mind your own (and others’) safety in the dark: wear reflecting clothes, running vest and/or a head torch.

Ground surface

Running through new snow is, of cours, great fun. However, it is also more exhausting, which is why the intensity needs to be adjusted to the ground surface. Special caution is needed if the surface is slippery or frozen. Firstly, because of increased risk of falling and secondly, because of the great strains that the constant balancing and stabalising mean for your body. In this case, it is sensible to transfer the training to a treadmill.

Training duration and intensity

In very low temperatures, training durations should be reduced, training intensities should be decreased, or trainings should be conducted inside altogether. In our running.COACH training plan, this can be regulated/indicated by a minus sign. A good warm-up is especially important in the cold as well as starting slowely and building up speed progressively.

Alternative training or fitness centre

If it is cold or icy outside, it is sensible to conduct one or the other session in the water (swimming, aqua jogging), on cross-country skis or in snowshoes.

Nutrition

Even during winter, sufficient supply of liquid is important both before, during and after a session. Thus, after training especially, drink enough and refill your carbohydrate reserves with a high-energy snack, as you burn more calories in the cold.

Positive effects of winter training

  • It helps to resist the winter blues
  • It offers a lot of new possibilities for training
  • It burns additional calories, which helps to avoid the winter fat deposits
  • It gives your immune system an extra boost
  • It makes you mentally stronger

So, keep on running, brave the winter and get the maximum out of you for the next season!

Carbohydrate periodisation for improved performance

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Periodisation of carbohydrate intake in endurance sports – a possibility to efficiently enhance performance and to burn fat.

Several pieces of a puzzle contribute to your running performance as a whole. When you first start running, progress will come quickly. However, one day you will reach a point when it becomes difficult to set new and efficient stimuli. This does not only apply to competitive sports people. Everybody starts working on particular pieces of the puzzle in order to imporve general performance. Nutrition is one of them. In this contribution, sports and nutrition scientist Dr. sc. Nat. Joëlle Flück explains the influence of carbohydrate periodisation in endurance sports on performance and fat reduction.

Carbohydrates are necessary for maximum performance capacity

In endurance sports especially, competition weight is an evergreen. However, weight loss during competition season, in most cases, is not reasonable. The loss of performance due to lack in energy is too big. Another evergreen is the question of what the ideal nutrition looks like. The selection of different forms of nutrition such as, for example, the «ketogene», «low carb» or «paleo» diets is almost too exhaustive, which makes it difficult to keep the overview and to choose a suitable and sensible way for yourself. There is scientific evidence for the necessity of carbohydrates for maximal capacity under intense or maximal pressure or stress. Thus, a low carb diet during intense competition phases is probably not sensible.

Combining low carb and high carb diet

Sports scientists have engaged extensively with the topic of nutrition for optimal increase in performance. They have, amongst others, looked at the effects of a low-carb-high-fat diet on performance. A lot of studies have shown that, in the short term, this form of nutrition can increase fat burning. However, in the long run, it has shown to be rather unfavourable in terms of performing at the maximum of your capacity and to improve generally. Nevertheless, these exact short-term effects can be used in training in order to maximise endurance performance even more effectively. Scientists came up with the idea of combining the low carb and the high carb diet, using the advantages of both and to apply them the best possible way. This is how the concept of carbohydrate perodisation was introduced.

Results of studies on carbohydrate periodisation

Marquet et al. (2016) conducted a study with two groups of triathletes. One group ate according to the common guidelines for sports nutrition : enough carbohydrates before intense sessions/competitions, in order to improve maximum performance, and enough carbohydrates after interval sessions to support recovery processes. The other group ate according to the principle of carbohydrate periodisation : normal supply of carbohydrates before interval training, followed by a low-carb phase before bed time. The morning after, the second group conducted a low intensity session on empty stomach, while the first group only trained after a breakfast rich in carbohydrates. After having repeated the different patterns over three weeks the group testing the carbohydrate periodisation showed greater improvement in both a cycling test (+12% longer) and a 10km run (3% faster). Furthermore, the fat mass of this group was reduced by 0.8kg. The other group, however, showed no significant increase in performance after three weeks and both body weight and body composition remained unchanged.

Conclusion

This study shows that it is possible to improve performance as well as body composition through optimal combination of alternating phases of low and high supply of carbohydrates. Accurate planning of training, nutrition and recovery, as well as time of implementation, are crucial. It is also recommended not to repeat such low-carb phases too many times a week, as they also drain on body resources. Further, susceptibility of infections or risks of overtraining and overloading increase. Therefore, it would be sensible to talk to a specialist and to professionally tailor individual nutrition to training and competition plans, in order to eventually achieve optimal increase in performance capacity and fat reduction.

 

Joëlle FlückThis is a contribution by sports and nutrition scientist Dr. sc. nat. Joëlle Flück. She works in the sports medicine in Nottwil, where she coaches athletes of all levels, including high performance athletes. At the same time, she individually conducts studies in the area of sports nutrition and she is the vice president of the Swiss Sports Nutrition Society. Being a former middle distance runner, she has won inumerous medals at Swiss championships. Today, she runs longer distances.

Photo campaign #RUNNINGFOOD

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What do runners prefer to eat BEFORE, DURING and AFTER training? Show us your #RUNNINGFOOD, inspired by one another and win great prizes in our campaign. 

One thing is for sure: Those who run a lot need to eat accordingly and to refill their energy resources. A balanced and varied nutrition results in better performance, gives you a better body feeling and it simply improves your wellbeing.

#RUNNINGFOOD TIPS 

Here are some tips, which can be taken into account when it comes to nutrition in the context of running training.

Plan 

Just like you plan your training you can also plan your «eating week». Appointments (work, friends etc.) can be considered and the shopping can be planned in time.

Prepare freshly and by yourself 

There is nothing that beats fresh ingredients to prepare a delicious meal with – that way, you also know what is in it. If you cook a bit more, you can even take the leftovers to work on the following day.

Local and seasonal 

Look out for local and seasonal products. Every season offers a range of fruit and vegetables.

Start your day properly 

Eat breakfast -enough! That gives you energy for the day and keeps away the munchies.

Jazz it up 

Simple dishes can easily be jazzed up with herbs or spices. Cinnamon in your müesli, chives on your cheese sandwich, chilli in the tomato sauce. The more varied, the better.

Pack recovery snacks 

Those little hunger pangs keep knocking on your door from time to time. Be prepared and pack little snacks. A müesli bar, a piece of fruit or a bag of trail mix are ideal. Also work with your training plan and insert snacks before, while and after training.

Drinking bottle ahoy!

Dehydration reduces your capacity to perform – be it at work or when running. Thus, always carry a drinking bottle with you and put your drink somewhere where you can always see it. 1.5 to 2 liters are the minimum, if you train a lot, it may be more.

And this is how the photo campaign works 

No matter whether it’s vegetarian, vegan, glutenfree, paleo, low carb or just «normal» – we want to see what ends up in your plates and what gives you the power needed for running training.

Share your #Runningfood with us and post a photo on

Facebook: Tag @Running.Coach in your post on your profile and use the hashtag #run4goals

Instagram: Mention us @running.coach in your post on your profile and use the hashtag #run4goals

Twitter: Direct your tweet at us @runningcoach_me and use the hashtag #run4goals

Or send us your photo/photos by e-mail: info@runningcoach.me

You can win: 

1x Tomtom touch tracker, 1×6 months Bronze prescription, 1×3 months Bronze prescription, 1x minibands, 1x running.COACH shirt

The photo campaign lasts until 12 February 2017. Running.COACH will steadily be reposting the pictures on social media, show them in a gallery on Facebook and some ideas will even be included in a blog entry. The winning photos will be elected by a jury and the winners will be announced by the end of February 2017. 

And don’t forget: #run4goals and let’s get inspired by one another!

Running Inspiration: Starting January energetically

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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.

Flexibility 

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.

Strength training 

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.

Fascia training 

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).

Intervals 

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.

Alternative Sports 

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.

Running pictures 

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.

Nutrition

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.

Contrast showering 

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.