Meet our Gold Coach Stefanie Meyer

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Our Gold coach Stefanie Meyer is Swiss, but has been living in London for almost three years. The sports scientist and former sports teacher has years of experience in different running distances, as well as triathlon. As a mum of a daughter, she has to find a way to combine running with everyday family life and work life. In the following interview, you will learn more about Stefanie’s passion for running and you will get a lot of tips from her.

What reputation and importance does running have in the country that you live in?

The English are fond of sports and running, preferably outside, indifferent of the weather. On Saturdays, park runs are held in the whole country (originally in London), where runners of all ages and all levels meet for a 5km run. Performance is secondary, while the primary concern is experiencing something together or having a coffee/ tea afterwards, or even visiting a pub. Park runs are for free and they have become to be established even in other countries. In bigger running events in England, the atmosphere is often so good that you feel like you are literally carried by the crowd. Many people here do not only run for themselves in competitions, but they use them for collecting money for charity.

Tell us your personal running story.

I have been spending half of my life in running shoes. My father, who still runs himself, would occasionally take me to running events where I ran in the kids category. Back then, however, I never trained specifically, but just tried out many different sports. At the age of sixteen, I joined a sports club which had a runners section. This was the beginning of more specific running training and I started to take part in competitions on track, in cross-country and on road (everything from 5km to half-marathon). For my sports sciences studies I needed to learn to swim. Soon after that, I had my first tries in triathlon. I later started to participate in middle and long distance competitions.

At the moment, I am more focussing on simple running again, as, being a mum, I simply don’t have as much time as before. Today, running feels even more like some sort of short holiday: breaking free from everyday life and discovering the world by foot whenever possible.

What has been your favourite running experience so far?

I can think of lots of beautiful running experiences I could tell you about. Two of them are especielly present, however. I had a very special run-in at my first and, so far, only Ironman in Zürich 2014. When I realised towards the end of the course that «wow, you can do it!», and when my husband, siblings, parents and friends were waiting for me in the finish, I was overwhelmed by my feelings – a mixture out of exhaustion, pride, joy and relief. Even when thinking back to that moment now, I have to smile.

The second experience was my first competition after my pregnancy. It was an ordinary 10km competition in Regents Park in London, nothing special. But the anticipation before competing and knowing that my daughter would be waiting for me in the finish – a very special feeling.

What is your next goal? How do you prepare for that? 

I am running the London Marathon on 23 April – a personal goodbye, as we will soon be moving back to Switzerland. In January, I started my specific preparation with the running.COACH training plan and I have been running five times a week since then. This always includes one or two high-intensity sessions and a long run on the weekend. I’ve been trying to always plan the long runs in new and exciting places, so that I could look at them as being some kind of « excursion ». An important part of my preparation are even strength and flexibility training, which I do at home with the help of minibands, a TRX or Sypoba.

What is your favourite type of training?

I still love short intervals on track, like for example 20 x 1’. That way, I can see how much power is left in my body. And there really is nothing better than cooling down on the lawn barefoot after a track session and maybe even do a short stretching afterwards. This always gives me the feeling of being on a training camp. And now I have even discovered running with my daughter, which never becomes boring.

Which is your personal piece of training advice that you can share with us? 

STRENGTH LIES IN CALMNESS – plan regular rest days, which you really stick to. My weakness is regeneration. However, through my pregancy and motherhood I have learnt to listen more to my body. Don’t force yourself to do a training just because it says so on your training plan. Sometimes you just don’t have enough energy and this normally has valid reasons, thus, just have an additional rest day.

Do you have any ritual which you do before a competition? 

After an easy warm-up, I normally run one minute in racing pace, in order to activate my body. Afterwards, I like to do some drills and some ascending runs.

What is your personal tipp for competitions? 

RUN WITH YOUR HEAD, TOO. For me personally, it always helps to divide the course into stages, especially mentally. A half-marathon, for example, I always divide into three 7km stages. I use the first third in order to get into the competition and to position myself in the field. The second third is mostly about keeping up. I often have a short crisis during this period, which I need to overcome. I just tell myself then that half of it is over and that soon there will be only one third left. In this last third I try to one last time mobilise all available energy and when my legs are getting very tired, I focus on my arms or on a reward in the finish.

Do you mind your nutrition?

Yes, and since I’ve become a mum, even more. I really like eating, especially sweets. However, I try not to eat too much white industrial sugar. Furthermore, we cook ourselves, very varied and based on fresh products.

My favourite meal of the day definitely is breakfast. There is nothing better than starting the day with a hot meal. We normaly eat porridge. I cook oats with almond milk, a bit of cinnamon and sometimes frozen berries. As a topping we either have chia seeds, cocoa nibs, coconut flakes, mable syrup or fresh fruit.

 

What is your favourite running brand? 

I only use Asics running shoes and I have been trusting in particular models for years. Their continuity convinces me – which is why, after having tried out other brands for a short while, I have always returned to Asics. Since February this year I have been a member of the Swiss AsicsFrontRunner team.

What was a special moment for you as a running coach/ Gold coach? 

Everytime I witness athletes making progress, being able to run better and faster and their experiences from running having a positive effect on their private and work life.

Why should a customer book you as a Gold coach?

On the one hand, I am very versatile (running/ triathlon) and I have years of running and coaching experience, as well as a sports scientific background. On the other hand, I really enjoy motivating people to train for a specific goal. I also give a lot of importance to regular exchange, in order to be able to react to people’s individual needs and to not just use a standardised strategy with everyone.

On her Blog Stefanie mainly writes about sports during her pregnancy, as well as currently about her preparations for marathon. If you wish to book her as your Gold coach – you can get further information here.

New running.COACH ambassador: Frank Shorter

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We introduced him, Frank Shorter, back in our series: running legends. The running legend can look back on extraordinary achievements, which were the result of a special training philosophy. His knowledge is now also finding its way into running.COACH: Frank Shorter, the Olympic champion in marathon 1972 in Munich, is our new ambassador – we are proud and happy.

Olympic champion 1972 in Munich

Frank Shorter was the dominating marathon runner of the 1970ies. In 1972, he won the marathon at the Olympic Games in Munich. And how: already during the first half of the race he ran away from the field. In the finish, his lead amounted to more than two minutes. Four years later, at the Olympic Games in Montréal, we won the silver medal. Between 1971 and 1974, Shorter even succeded in winning the at that time very prestigeous Fukuoka marathon in Japan four times in a row.

Running boom through shorter’s achievements

With his Olympic victory, Shorter achieved not only a win in sports, but he also ran into the consciousness of American public (the Olympic marathon was broadcasted live on US TV), thereby making the running sport popular for the general public. His achievements, especially the triumph at the Olympic Games in Munich, contributed considerably to the beginning of a running boom in the US.

Frank Shorter shortly before his greatest achievement: winning the olympic marathon 1972 in Munich.

Shorters career is characterised by three expecially interesting aspects

Firstly: It was incredibly successful. Out of the 15 marathons he ran, he won ten. A fourth place, aside from one dropout, was is worst result. Shorter achieved these results between 1971 and 1976. That is, he was at the very top in marathon for six years. He managed to stay at the top for such a long time, because he was good at peaking his shape for the important competitions. He finds it practically impossible to be in the best shape possible two times in one season, he says. Therefore, he only ran a few main competitions per year and he used to try and be in his best possible shape at the Fukuoka marathon and at the Olympic Games.

Secondly: Shorter was no top athlete during school days. It was not until the end of his university career that he started to train seriously ant to achieve good results.

Thirdly: Shorter first trained for track running. He was also very competitive in 5000m (PB: 13’26’’) and 10’000m (PB: 27’45’’). This is something he has in common with Paavo Nurmi, Emil Zatopek, or even Derek Clayton.

What do we learn from Frank Shorter?

Out of these three aspects, every amateur runner can learn a lot. Firstly, it is worth focussing on a few main competitions a year. This expecially applies for longer distances; training and preparatory competitions are of course always possible. Secondly, it is not necessary to be a top athlete already in younger years. For longer distances, structured training can give great result even at a later stage. Thirdly, fast legs in shorter distances lead to better performances over longer distances. This explains the importance of rapidity and interval training.

Good to know that the knowledge of a running legend like Frank Shorter is inherent in the running.COACH training plan.

“The training philosophy that made it possible to become olympic champion is at the heart of running.COACH. As we developed plans for everybody, running.COACH suits every level: From the beginner to the absolute competitive athlete.”

Starting the day with power – the runner’s breakfast

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In our series #RUNNINGFOOD we give you practical tips for runners’ meals; we’d like to start with a few breakfast inputs. Proteins, carbohydrates and good fatty acids: a good breakfast includes all three main nutrients. Depending on the goal, point of time and taste, you can choose your favourite version. 

Two categories, two priorities

Breakfast is the most important meal oft the day. Thus, you should not skip it. It has even been shown in studies that people who skip breakfast eat more during the day than people who had had scrambled eggs for breakfast. Breakfast haters could for example prepare a shake instead.

High-protein breakfast

A high-protein start of the day keeps you full in the long run and covers a good share of the daily protein requirements. Those versions are appropriate on rest days or after a run. Combine them with whole grain bread or cooked potatoes.

Breakfast shake

Ingredients:

150 g lowfat quark

100 ml milk/ soy milk/ natural joghurt

1 banana

100 g fresh or frozen berries, ex. raspberries, blueberries, strawberries

1 teaspoon of cocoa

3 tablespoons of oatmeal

1 tablespoon of flaxseed

2 teaspoons of chia seeds

Optionally: agave syrup to sweeten the shake and/or 1 teaspoon of cinnamon

Preparation:

Put the chia seeds and flaxseed into a glass, add triple the amount hot water, let it rest for 10min. Then, put all ingredients into a mixer, mix – done!

 

Mediterranean scrambled eggs

Ingredients:

2 eggs

a little bit of milk

½ onion

½ zucchini

50 g feta cheese

a handful of fresh herbs, like rosemary, chives, thyme, oregano, basil

sea salt, pepper

a bit of butter

Preparation:

Whisk the eggs with some of the milk. Chop up the onion and the zucchini. Heat up some butter in a pan. Brown the onion and the zucchini and then pour the egg/milk blend over it. Add the feta cheese. Season with the herbs, salt and pepper. Let it thicken at a low temperature. Turn over with a spatula and let it brown a little on both sides. Serve with a bit of whole grain bread, if required.

 

Breakfast quark base mixture

(can be prepared for several portions and then stored in the fridge)

Ingredients:

500 g lowfat quark

500 g natural joghurt, 1.5%

200 g grainy cream cheese

½ TL teaspoon of fresh vanilla powder

agave syrup to sweeten, if required

Preparation:

Blend all ingredients, sweeten if required and store in a bowl or jar in the fridge.

For a delicious breakfast, jazz up this blend with fresh fruit and grains/seeds, ex.

* flexseed

* pumpkin seeds

* hempseed

* buckwheat

* chia seeds

* almonds

* oatmeal

Carbo breakfast

Before a competition or an exhausting day: With carbohydrates you can start the day fully loaded. Before a competition or an intense training session, you should reduce the proteins or skip them completely, as they can cause an upset stomach. Porridge or bread with butter and honey are ideal in those cases. Either is a good choice, everyone has to decide for themselves which one they prefer. In all other cases, however, a combination out of carbohydrates and proteins is recommended, as it keeps you full longer. Furthermore, proteins provide you with an important dosis of amino acids needed for recovery and muscle building.

Porridge

Ingredients for 1 portion:

200 ml milk (or half milk/ half water)

ca. 50 g oatmeal

one pinch of salt

1 piece of fruit

Optionally: cinnamon, honey

Preparation:

Pour the milk into a pot, add the oatmeal, make it cook. Add a pinch of salt. Let it simmer for a little while, jazz it up with a piece of fruit of your choice, and a little cinnemon or honey, if required.

 

Spelt semolina with glazed apples and natural joghurt

Ingredients for 4 portions:

500 ml Spelt drink or milk

125 g Spelt/whole grain semolina or wholemeal spelt flour

2 tablespoons of cocoa

30-50 g agave syrup

2 pinches of vanille powder

2 apples chopped up in thin slices

2 tablespoons of raisins

2 tablespoons of chipped almonds

2 tablespoons of honey

Optionally: 2 tablespoons of cinnamon

500 g joghurt or soy joghurt (unsweetened)

Preparation:

Make the spelt drink boil in a pot. Add the semolina and the cocoa, stir with a whisk. Add the vanilla powder and sweeten with the agave syrup, if required.

Heat up some water in a pan. Sauté the apple slices in the pan for a little while. As soon as the water has evaporated a bit, add the raisins, almonds and honey and brown the mixture. Put it on top of the prepared semolina, add the natural joghurt to finish off with.

 

Whole grain bread with grainy cream cheese

Ingredients:

2 slices of whole grain bread (spelt or rye)

200 g grainy cream cheese

6 basil leaves

fresh chives

2 tomatoes

4 slices of cucumber

salt and pepper

Preparation:

Spice up the grainy cream cheese with salt, pepper and finely chopped herbs. Spread it on the bread, add cucumber and tomato on top.

This blog entry was written by Ingalena Schömburg-Heuck, running.COACH Gold prescription coach, sports scientist and German champion (2010) in half marathon.

Meet our Gold Coach Gabriel Lombriser

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He’s definitely THE ALLROUNDER among our Gold coaches: Gabriel Lombriser. Orienteer, mountain runner, triathlete, duathlete and, most preferably, trail runner – successful in different disciplines. His longstanding experience as a training guide and coach is noticeable in the interview: you can find more background information about his passion for running, as well as a lot of tips here.

What reputation and importance does running have in the country that you live in?

There’s probable no bigger popular sport in Switzerland than running. That’s not too surprising, considering that running probably is the most primitive of all sports. All you need is a pair of shoes, a shirt and pants. You can do it wherever you like, it is easy to learn and progress can be easily seen, even at a higher age. Switzerland is a country of runners and the run-ning scene is steadily growing. People run for reasons of health, because it’s just good for you to be outside and to move. The many popular running events also motivate people, as you can experience them in a huge crowd, which in turn encourages you to push your own limits and to perform at your very best. The current trend in Swiss running clearly goes towards more trail, less road, more adventure, experiences and emotions in nature. The aspect of time keeping and the cracking of certain time marks, like in mara-thon, are becoming secondary concerns.

Tell us your personal running story.

At the age of 18 I took up running, or athletics. Before that, I had been ac-tive as an ice hockey player and in the gymnastics club. While, at the beginning, I mostly did middle and long distance track running, I gradually started to run more on the road and in nature. My specialty still are runs requiring a lot of strength, such as mountain runs or cross-country runs. I even was an orienteer for years. Time after time, my love for multi-sports evolved and I

have been able to finish numerous Gigathlons or Ironmans up to now. At the moment, I am rather going a bit more «back to the roots», and back to simple running. It simply is the most natural sport still. It doesn’t require a lot of equipment and it is easy to be executed. And, above all, I can almost get anywhere by foot. I love the long trainings in the mountains – over hedge and ditch, up on hills, enjoying the views and the calm, and then going down again.

What has been your favourite running experience so far?

Difficult to say. I’ve had so many great moments in my career so far, both in trainings and in competitions. The most emotional one has probably been the run in at the Gigathlon 2012 in Olten, where I managed to cross the fi-nish line as the second runner after two days and almost 24 hours of com-petition. Other highlights were the finish at the Ironman Hawaii and the cra-cking oft he 24h world record on the treadmill together with 11 friends of mine.

What is your next goal? How do you prepare for that? 

Results have become a bit secondary for me. For 2017, I am rather looking for challenges such as a longer trail run in Switzerland. I haven’t decided on any specific one yet.

What is your favourite type of training?

I love training in a group and I even guide a training myself for the STB in Bern. It’s a pretty cool thing if up to 30 fast guys and girls smash an intense interval session together – Kenian style. My favourite training type for the group is the binary session: 1x4min, 2x2min, 8x30s, 16x15s, where the break should always be half the time of the interval.

Which is your personal piece of training advice that you can share with us? 

That one I only share with my Gold athletes, of course! Very generally, and important for runners of all ages: if you want to be able to do a sport free from injury, to do it for as long as possible, and to always keep improving, I recommend you to do a strenghthening programme in any case. Even regular stretching or yoga help to keep your body smooth and agile!

Do you have any ritual which you do before a competition? 

Nothing special. A coffee one hour before the race, then a good warm-up and lining up only shortly before the start. That way, I can make sure the level of adrenaline is appropriate right from the start!

What is your personal tipp for competitions? 

Go to the start well prepared. Make yourself familiar with the route/ task beforehand in your thoughts. If you know your performance level, you should know what time you are capable of running and you should be able to pace yourself appropriately from the start. The running.COACH estimations for competitions and the GPS watch are helpful instruments, too.

Do you mind your nutrition?

I try to eat balanced. I usually start my days with a müesli with a lot of fruit, nuts and almond milk. In addition, I have an egg. This gives me power for the whole day.

What is your favourite running brand? 

I have been favouring the products by Salomon for years. For trail and adventure trainings and competitions there is no brand offering as many great products as Salomon. Now, Salomon even produces top road running shoes, which are not only fast, but even look good!

What was a special moment for you as a running coach/ Gold coach? 

There have been countless awesome experiences and successes as a coach. As a coach, it’s always great if you know your athletes and their personal capacity so well that they are able to keep to the pace you’ve recommended right until the end. That way, people achieve personal bests and positive emotions are guaranteed. This always makes me happy anew!

Why should a customer book you as a Gold coach?

I can pass all of the experiences that I’ve gained as an athlete and as a coach in all different running disciplines, distances and topologies on to you unfiltered! I see myself as a partner, with whom to achieve very personal goals at any level. Working towards a goal together makes more fun than alone, sharing successful experiences even more so. I support athletes with both their rough and their detailed planning, I support them in case of difficult decisions, I motivate them in tough times and I slow them down if their drive is on the verge of overboarding.

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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!

Meet our Gold Coach Ingalena Schömburg-Heuck

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Do you need some motivation at the beginning of the year? You will surely find that in our interview with Gold coach Ingalena Schömburg-Heuck. The certified sports scientist and nutritionist is a mother now. However, being a former high performance athlete (German champion in marathon 2010), she is still constantly on the move.

ingalena

What reputation and importance does running have in the country that you live in? 

Running is very popular in Germany and city runs are getting more and more popular, too. Running is a national sport – that’s great!

Tell us your personal running story.

Running has always be a part of my life. As a child, I played handball and football, I was a member of a tennis squad and I would always go for runs with my neighbor. When I was as fast as the ”big ones” already as a ”little one”, I was approached by a club. At the age of 14 I took up running guided by a coach. Well, and with success came specialisation. I decided to focus more specifically on running, I became German champion several times and I participated in international cross-country running competitions. After an injury in 2013, I quit my career as a professional runner, but enjoy running even more intensely now being a coach.

What has been your favourite running experience so far?

Oh, there are so many. Actually, every run. An especially memorable experience, however, was the Wings for Life run, which I won in 2015. Out of the blue, I had decided to take part and I originally only wanted to run 30km, but then I got all euphoric and I suddenly ended up in the leading group. The interesting thing with this competiton is that the finish is not fixed but decided by the moment when the so called «catcher car» catches the runners. So, I was being chased the whole way and I did not know for how long I would be running. In the end it was about 50km and I was totally surprised. Awesome feeling.

wings_for_life_2015

What is your next goal? How do you prepare for that? 

At the moment, I just run according to intuition, as my son Frederik is only nine months old. But this is nice for a change. My goal is to feel good having a break from running.

What is your favourite type of training?

I’ve come to love short, intense sessions, such as for example the «running Tabata-training », comprising 10 min warm-up, then 4×4 min Tabata (20s fast running, 10s easy jogging, repeated 8 times) with 2 min easy jogging in between. Then cool-down. Great!

Which is your personal piece of training advice that you can share with us? 

Qualitiy over quantity. Have the courage to push yourself a little sometimes and don’t simply take it easy all the time.

Do you have any ritual which you do before a competition? 

Not anymore. What is always important though: your meals should be standardised. I would not experiment there!

What is your personal tipp for competitions? 

Relaxed in your head, relaxed (à fast) in your legs. Easier said than done. Try to always remind yourself of why you are doing this. For yourself!

Do you mind your nutrition?

Of course. Without nutrition training is only half as efficient and good, balanced food is essential for your health. I surely nibble, but I love eating healthy, it’s just good for me.

What is your favourite running brand? 

Odlo. Easy one! Odlo has an excellent quality. The products last forever, they fit perfectly and they feel great. Furthermore, Odlo is very conscious of sustainability and they for example produce a collection with shares of yarn residues. They are also a member of the « Fair Wear Foundation », so, the working conditions are monitored. I find that extremely important.

odlo-anzeige-2015

What was a special moment for you as a running coach/ Gold coach? 

When my runner Andreas achieved his marathon goal brilliantly!

Why should a customer book you as a Gold coach?

A coach who is always there for you as a runner, who gives you feedback and sometimes also gently drives you is just «worth a mint». This way, you can achieve your running goals more easily, you get to know more about nutrition, recovery, alternative training etc. – just an ideal and complete running training package!

Ingalena Schömburg-Heuck has got her own category on our blog – new entries will follow.

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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.

Training Secrets, Magic, and Tricks

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Here it is, everything you have been dying to know on how to get to that next level of performance. The secret is… CONSISTENT TRAINING.

Sorry! The truth is there are no quick fixes, tricks, or magic but there seems to be no shortage of products and techniques that are claiming to be the next best thing. As an athlete and a coach there are some “things” that make me cringe. In general you should not add any “thing” to your running workout. No masks, weights, tires, wacky diets, or anything. The reason being, as your coach I would rather see you have a good workout. Each workout has a purpose- the pace, distance, recovery and timing in your training cycle is all highly thought out. For most of you the primary training goal is to optimize your running efficiency and improve aerobic capacity. By adding gimmicks you are limiting the effectiveness, changing the energy system you are using from what was targeted, and potentially reducing the training benefit all together. When you break it down, does limiting your breathing or reducing your mobility during a run actually sound like a good idea? Resistance is one thing, strength and cross training have its place, but impairing yourself is completely different.

Rant over. Focus on having good workouts week-after-week. There is no ONE workout that will break you through to the next level but you will have a break through after consistent work over a period of time.

“Hard work beats talent when talent doesn’t work hard” – Tim Notke

Neff_KatyHalf16_WR_BillBaumeyerThis blog post was written by Calum Neff, canadian born running.COACH gold coach in the U.S., 2:22h marathoner and Guinness world record holder for the fastest half marathon pushing a stroller in 1:11:27. Are you interested in a personal running coach? Click here.

Meet our Gold Coach Ole Srocke

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This Interview is with our Gold-Coach Ole Srocke, runner and triathlete. Read about his running background and get his advise.

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Tell us your personal running story.

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I was 19 years old when one day, as I was doing an easy jog in Lüttich, I incidentally met Alemitu Bekele, who was a Belgian marathon champion at that time. So we ran a view kilometers together. When I arrived at home, completely exhausted but happy, I entered for the Hamburg marathon 2010. Alemitu had said to me: «This will not be your last marathon…» ! How right she was. After Hambur 2010, 11 marathons, numerous fun runs over 5, 10 or 21,1km and a few triathlons followed.

What has been your favourite running experience so far?

Sun, 4th place and a lot of fun at the Freiburg marathon 2014 in the home of my choice.

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What is your next goal? How do you prepare for that? 

The Freiburg marathon 2017 and the Challenge Roth 2017 (long distance triathlon). Preparation for that? The best way ist to just enjoy training and to look forward to it!!! Hence, in winter: a lot of base training in the water and long runs, as well as a few tours on the mountain bike in order not to lose the feeling for cycling. As from January/February, the real marathon preparations start, thus: running, running, running. As from April then, more cycling is on the plan. I do tours in Black Forest, in the Vosges mountains and in the Rhine plain, as well as superb runs and a couple of short distance triathlon competitions.

What is your favourite type of training?

I actually like all kinds of running. I love long runs because you can do them easily without pushing too hard. My favourite session on track is 20x400m with 200m easy jogging.

Which is your personal piece of training advice that you can share with us? 

This sure is no secret but in order for training to work you need to really be into it! Look forward to your training, enjoy training WHILE training, and be happy about having trained AFTER training. And in those cases where I am not keen on training, I simply look forward to AFTER training!

Do you have any ritual which you do before a competition? 

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Every competition is different, which is why I always listen to my head and body before a competition and try to figure out what I need that specific day. And then I do it.

Which is your personal piece of competition advice that you can share with us?  

Don’t make yourself go crazy. Any doubts about your shape or training before competitions? All in your head. Three days before the competition your foot starts hurting? Just in your head. Stay calm. And go out and show what you can in the competition!

Do you mind your nutrition?

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Yes. During base training low carb works very well form me (carbohydrates only via fruit and vegetables). Favourite meal: Fresh fruit with linseed, grated vanilla and a bit of stevia.

What is your favourite running brand? 

ON Running.

What was a special moment for you as a running coach/ Gold coach? 

When the first runner I ever coached beat his marathon target time by 20 minutes.

Why should a customer book you as a Gold coach?

Simply because I enjoy training and supporting you to reach your goals. Book here Ole as your Gold coach.

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Download on Garmin watches

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Running.COACH is constantly developing. All owners of a Garmin watch can now profit from a direct download of our trainings onto their watch. 

Up to know, the trainings could be transferred from the watches to running.COACH. This data is important for the analysis of the trainings done by running.COACH (dynamic updates). You can now even transfer planned sessions in the future directly to your watch by only a few clicks. You can find the download button in the detailed view of the training.

 

The instructions for setting up the function can be found here.