Aerobic capacity is a measure of how long and at what level of performance an athlete can complete an exercise with sufficient oxygen supply in the blood. The decisive influencing variables are the functional capacity of the heart and lungs, the oxygen transport capacity of the blood and the equipment of the muscle cells with enzymes of the aerobic metabolism (located in the mitochondria). Aerobic capacity serves as the basis for the endurance athlete's performance.
For the cardiovascular system it makes no difference whether we run, cycle or swim. For this reason, running training can also be done as an alternative. We suggest doing the necessary duration for each session in the possible alternative endurance sports, so that you get the same stimulus. Basically, try to do the key sessions (long run, middle time and interval) on foot. For practical advice on alternative forms of training, see here.
The anaerobic capacity measures the ability of an organism to perform when lacking oxygen. The typical situation for this is a short, high-intensity effort like a 400 or 800-meter run, rowing, or running up the stairs several levels in every day life. For a long-distance runner, the anaerobic capacity is barely important unless during a race he faces uphills or increased speed. The enzymes of the anaerobic metabolism are located in the cytoplasma of cells.
A first-class, albeit technically demanding, mix of water gymnastics and deep water running. This requires neoprene buoyancy support, which allows and supports the correct standing position. You can read why aqua-fit is the perfect alternative during the winter season.
The basic endurance is the prerequisite for improving your performance. Running is not the only way of training it; it can be built by all endurance sports. The heart doesn't differentiate whether it is trained by bike riding, cross-country skiing, or swimming.
Practical tool for loosening up muscle groups independently. A must for every runner. Learn how to loosen up your legs with the Blackroll here.
In order to measure perceived exertion, the Borg Rating of Perceived Exertion (RPE) Scale is used, named after the Swedish physiologist Gunnar Borg. It is based on the heart rate during a workout as follows: heart rate x 0.1 = RPE and is often used in performance tests. This is why the scale does not start at 0 or 1, but at 6 (based on a resting heart rate of 60S/min). During the performance test, the individual effort feeling is indicated at each stage of the exercise test; the light indication (10), for example, at a heart rate of 100, the very heavy indication (17) at 170 beats/min.
Our breathing works autonomously, which means it speeds up when your running pace and the need for oxygen increase and vice versa. Breathing exercises at rest are strongly recommended. They help relax and finding yourself.
The capillarization describes the blood supply situation in the muscle or other tissues. Capillaries are very small blood vessels in the body. The heart pumps fresh, oxygenated blood into the aorta that divides into smaller and smaller vessels on the way into the organs and tissue structures, i.e. the structure goes from the aorta into different arteries, arterioles, and tiny capillaries. The capillaries can be found within the tissue and are extremely branched. Our muscles, too, are criss-crossed by a very fine capillary network. This is where the exchange of oxygen takes place as blood that is freshly pumped by the heart brings oxygen to the muscles so that they can continue to work. If there is not enough oxygen, the muscle gets "sour" and can no longer work. The bigger the total surface of the small capillaries, the bigger the exchange surface and thus the better the supply of the muscle. This is called capillarisation, which in technical jargon means the ratio of the size of the capillary surface to the tissue supplied, for example muscle. Regular endurance training, in the form of long runs improves capillarisation of the muscles. This means that if I often do a long run, jog, skate or swim, after a while the exchange area in the muscles increases. Muscle with a better blood supply can work more efficiently and longer. This is one of the reasons why I increase my performance level. Because my muscles receive more oxygen and can therefore "last" longer.
Running in functional clothing is twice as much fun. Get to know the advantages of various sports fibres. It doesn't matter whether it's cold, hot, damp, dry or wet. Make sure you are cold for a short time when you start running. However, after 10 minutes at the latest, when you have warmed up, you will feel really good. Take a look at our chart - it will help you to get the best possible clothing in all weather conditions. And by the way, cotton has had its day in sport. It absorbs sweat and makes you shiver. Here you will find a selection of blog articles about clothing, as well as a weather/clothing chart:
Please find more information about clothing on our blog in the category 'Equipment'
We provide you with a forecast for your competitions. Our experience allows us to provide you with a very precise overview, as long as your entries in the settings are correct. To make the forecast, we take into account your performance, remaining preparation time, as well as the priorities and altitude of the race.
For races with steep climbs and descents, technical single trails with uneven surfaces, as well as ultra races longer than 50km, predictions are still inaccurate at the moment.
In our running time calculator you can create the predicted time with the kilometre/mile table. This will also help you to time your race optimally.
Textiles whose use is useful before, during and after the session. They aim to increase venous return and reduce vibratory forces. Compression stockings, in particular, are unquestionably capable of improving performance. Read here to find out more about "magic socks".
This is the last important part in the context of an intensive unit. The more intensive the session, the longer the run-out should be. The aim is to start recovery. By the way, a cool down is also important and useful after races. For some tips click here.
Faster running is something that needs to be learned. The technical execution, that is. If you always run at your comfort pace, a higher pace automatically means trouble. Coordination runs of 100 to 120 meters increase the efficiency of your movement which lets you optimize the nervous control processes for higher speeds. Here is a selection of coordination runs:
Ideal full-body workout in winter for every runner. The long-term endurance in particular can be trained in a gentle way. A good technique is important, as is, of course, enough snow ;-)
Another ideal alternative sport without excessive loads for runners. Technically quite easy, it is particularly useful for runners taking part in mountain races or aiming for a marathon to cycle regularly. We suggest how long you should cycle to create an equivalent stimulus.
Based on your values, the program calculates a realistic goal. You cannot enter a desired time because this would cause certain runners who completely overestimate themselves to train to intensely and in the worst case get injured. In any case, the program tries to lead you to the best possible result.
Usually, running upwards at a constant intensity slows our running speed whereas running downwards accelerates it. We have to take these facts into account both in training and competition. This means the speed is a relative measure once elevation change has to be overcome. Our GAP function shows you how fast you would have run had there been no elevation change. By the way: running.COACH generates a mountain run training schedule if your main competition exceeds a certain elevation change. You can read more about preparing for a mountain run and how running.COACH helps you in this post.
Entry to running
Anyone who starts running should bring one thing with them above all: Patience! Because the body needs time to get used to the new strain. It is better to train several times at the beginning and to do shorter, looser units. Add to this a good warm-up programme and some exercises for more core stability. Get plenty of sleep and wear good shoes, and you'll be ready for training. If you want to know more about starting to run, check out our running.COACH blog for our articles.
Exercise is part of a good work-life balance. Download your training plan with two clicks to your calendar (Outlook, iCal, etc.) and never miss a running session again. Click here for more information.
Our body is wrapped by some kind of wrapping material that lies beneath the skin, similar to a sausage wrapped by a skin. The fascias are a fibery web of connective tissue that is between 0.3 and 3 millimeter thick, connects everything, and keeps everything together. Whether the upper arm is firm or looks like a pudding mainly depends on the tone of this wrapping. These fascias can clog and harden. This causes diffuse pain that can be relieved with the blackroll. You can find more information about fascias in this post.
More than one piece of the puzzle. The feet are part of our capital and they want you to take good care of them. Get yourself used to doing exercises for your foot muscles every week because without these exercises they will feel like flat tires especially on a long run. Click here for the list of exercises.
The abbreviation stands for the theoretical pace you would have run if your training course had been completely flat. This function serves as a retrospective indication of how well you have achieved your TARGET pace on hilly/mountainous runs. For training with GPS data, you can also analyse all your lap or mile times and easily see how your effort has changed during training.
Liquid energy supply you should take during a race that lasts longer than 1 hour. It is also recommended to eat it in a training session, right after the last effort and before the cool-down.
To easily record and analyse your workouts you can connect your GPS watch or watch portal with running.COACH. The workouts are then automatically sent to running.COACH. Virtually all GPS watch manufacturers and running portals are currently supported: Garmin, Polar, Suunto, TomTom, Fitbit, Strava, etc.
You have the possibility to select the ground when logging your training and get the statistics. When preparing for a major competition, you should take the ground into account. For example, if you are taking part in a city marathon, you should run as many kilometres as possible on asphalt to prepare as well as possible. For a mountain or trail running race, it is important to also take these circumstances into account and train off-road and uphill, as well as downhill if necessary. See also topography.
Heart rate is a useful measure for determining intensity. It is measured on the chest. Modern sports watches also measure it directly on the wrist. However, these measurements are not as accurate. Your heart rate is individual and changes: if you train hard and regularly, you will get lower values for the same performance. In addition, your resting heart rate will decrease. In contrast, your maximum heart rate does not change, or only changes as you get older. How much you can rely on heart rate in training and how relevant are time values, find out here in an interview with a sports science expert. In general, there are the following points to keep in mind when training with a heart rate monitor:
When you upload your running courses to your training protocol, we show them on the Heat Map. A few clicks let you see where in particular you run. Click here for the Heat Map.
Walking is a gentle alternative to running training. It is particularly suitable as preparation for long mountain runs or during a break from training to build an endurance base. On the running.COACH training plan, we suggest the amount of walking (nordic walking) needed to create a jogging equivalent stimulus.
Running-specific muscles can be strengthened through uphill sprints. The efforts are between 8 and 12 seconds and require a break of at least 90-120 seconds.
An ice bath after a run causes your blood vessels to tighten because of the sudden cold and minimizes the blood circulation in the muscle. After the ice shock, the vessels expand and the blood circulation is stimulated. This helps removing waste products and reducing inflammation reactions caused by micro injuries of the tissue. To find out more about cold and regeneration, see here.
Alternative form of training on rollers. Technically demanding and with a risk of danger due to the long braking distance.
The training can be divided in different intensities which can be pace, heart rate, or the subjective intensity level. If you do this on a regular basis, you will see that you can manage your training and, even more so, your races very well. We propose an intensity for each training session. By clicking on minus, you can ease every training.
running.COACH controls the intensity by adjusting pace and heart rate or the large number that derived from the BORG-factor. Differentiating the training intensity is a crucial factor on the way to an increased performance level.
The intensity is the last gear that is rotated in order to optimize the training. First up is the frequency and second period.
Proven form of performance-enhancing training. Characteristic is the alternation of load and recovery. However, the relatively short recovery phases only allow for incomplete recovery, as the breaks are designed active. Basically, two variants are distinguished: the extensive and the intensive interval method. Whereas in the extensive method you load below the anaerobic threshold, the intensive variant is an above-threshold and therefore anaerobic workout.
Extensive interval training goals:
Intensive interval training goals:
Between the effort repetitions of an interval, you do what is called jog recovery. The pace is significantly different from that of the effort and is in the range of regeneration speed.
The lactate threshold is a certain intensity level, for example a running pace and provides information about the supply of oxygen to the organism. At resting levels, glucose (grape sugar) is completely broken down to CO2 and water. When exercising, a lack of oxygen is caused and the breakdown is no longer possible. Instead, an increasing level of lactate (lactic acid) accumulates. This is broken down at the same time. When the new production of lactate equals the maximum breakdown speed, one has reached the maximum lactate steady state or the lactate threshold.
The long run is key training on the way to a successful major competition. Basically, the longer this main competition is, the more crucial the number and duration of long runs is. It is worth noting that our longest runs do not exceed 3 hours in length. In our opinion, the added benefit of longer runs is not commensurate with the risk of overload. If you have the feeling that your longjogs are far too short, please check that you have saved your runs correctly. The long run is normally done as a continuous method.
However, there are several variations:
Goals are important! On the one hand to design your training plan optimally, on the other hand to maintain motivation and continuity in your training. In the plan settings you can record all your races. You can set one main race per half year. In running.COACH the whole plan (duration and intensity) focuses on the two main races. To define one race as the main competition you have to click on three bars under 'Priority' instead of two (see picture).
Useful complementary measure to reduce the muscle tone and thus the risk of injury. We recommend a massage every 3 to 4 weeks.
Maximum heart rate
This is the highest value, which says nothing about a runner's performance or age. After all, the only thing that counts is what a person is able to achieve with this heart rate. The maximum heart rate cannot be trained, what can be determined by training is the actual maximum value. Studies show that this phenomenon is subject to great fluctuations. Measurements should therefore only be made if you are fully motivated and, more importantly, very healthy. How to test it.
Measures for regulating the muscle tone
Running training as well as our daily habits lead to functional deficits in the musculoskeletal system. These exercises should help restore normal basic tension in the muscles and thus prevent injuries and increase the range of motion available in our joints. Go to the collection of exercises here.
Running brightens our mood in the long term and has an extremely positive influence on our well-being. However, if you train too much, you risk losing your mood. You can enter your mood in the running.COACH training log, so it will adjust your training according to it.
Mountain running requires a high degree of endurance and strength in specific muscles. In general, there are two different types of mountain running: one starts in the valley and finishes on the mountain, the other finishes back in the valley and therefore also has many metres of altitude difference on the way down. In running.COACH there are special training plans for mountain running which are used in specific preparation. In the case of the marathon, mountain running training starts five months before the race. Learn here what you need to do to get a mountain running plan and read here our blog article on mountain running training
Widespread sport that has its origins in the summer training of cross-country skiers and was later used especially in the health sector. Nordic walking is a full-body workout when done correctly, making it an ideal alternative sport for runners as well. To learn more about running training with poles, read this article on our blog.
One of the cornerstones on the way to good health and outstanding performances. If you want to be healthy and successful, you have to eat reasonable. The energy from nutrition should come from carbohydrates (50-60 percent), fat (25 percent), and protein (15 percent).
Before the training: last easily digestible meal about 3-4 hours before you start running. Additional small snacks at least 1-2 hours before.
Before the race: no experiments! Last easily digestible meal about 3-4 hours before you start running. Additional small snacks at least 1-2 hours before (do not eat too much at a time). Less than 1 hour before the start only carbohydrate gels with enough fluid. Blog posts on nutrition can be found here.
On the way to a new best time, there is almost no way to avoid preliminary competitions. However, they should be used in moderation (2-4 throughout the preparation) and always serve to prepare you for the main competition. To be ready on the day of your main competition, you can stick to this scheme. In this blog article we explain how to choose a race as your main or preparation race, as well as the basic settings of running.COACH.
- - 3-4 preparation races spread over the last 14 of the 20 weeks of preparation.
- - Half marathon as a "compulsory" element, ideally four weeks before the main race.
- - Last race 14 days before the main race, ideally around 10km.
- - The distances in the race increase as you get closer to the competition, even if the final race is shorter. For example, 10km, 15km, half marathon, 10km and main race.
- - 3-4 preparation races distributed over the last 12 of the 16 weeks of preparation.
- - Last race 14 days before the main race, maximum 10 km.
- - The distances in the race increase as you approach the competition, even if the final race is shorter. E.g. 5 km, 10 km, 15 km, 10 km and main race.
- - 2-4 preparatory races distributed over the last 10 of the 14 weeks of preparation.
- - Last race 7 days before the main race, maximum 5 km.
- - The distances in the race increase as you approach the competition, even if the final race is shorter. E.g. 15 km, 10 km, 5 km and main race.
- - 2-3 preparatory races distributed over the last 8 of the 12 weeks of preparation.
- - Last race 7 days before the main race, maximum 3000m.
- - The distances in the race decrease as you approach the competition, then increase again. For example 10km, 5km, 1500m, 3000m and main race.
We recommend not only thinking about running but also adding variety to your training and include the area of relaxation. Qigong is a sensible option we can recommend. It is a Chinese form of meditation, concentration, and movement of cultivating body and mind. Martial arts exercises are part of it, too. It includes breathing exercises, body and movement exercises, concentration exercises, and meditation exercises. The exercises are aimed at the harmonization and regulation of the qi flow in the body. You can read about it in even more detail on our blog.
Without regeneration, there is no progress..
If you want to become faster, on the one hand you have to train hard, but on the other hand it is very important to regenerate properly. The two elements go together like the tides. The regeneration period can be supported by various measures:
Tension should be followed by relaxation. Try to deliberately give the calming nerve (parasympathetic nervous system) some room for a long lasting balance and a stable health.
Lowest value that is used as basis for our heart rate recommendations. Measuring the rest rate in the morning in bed on a regular basis provides information on how well the recovery has been or whether, for example, a disease is on the way.
Running on an empty stomach
A run in the morning, on an empty stomach, increases fat metabolism. It should be noted that the pace must be chosen correctly, and the session must not be too long. This subject is covered in detail in this blog article.
Often underestimated, even despised. But a lot depends from it, in the end both the running success and the freedom from pain. It is therefore worth regularly investing time and effort in your running technique to develop a technical training. Get even a centimeter out of every stride and you will make a big difference in a marathon! You can read more here.
Following an intensive or long workout it is worthwhile to support the recovery with a protein shake.
Currently, it is assumed that a local ischemia (insufficient blood circulation) in the diaphragm is the cause for the characteristic side stitch. The mechanisms are not completely understood, though. What is interesting in this regard is that when we were kids, we already learned not to eat before an endurance training. Today we can explain this advice: food causes the hypoperfusion described because blood is "withdrawn" for digestion. Read more in our blog article.
measure that promotes regeneration.
During sleep, we recover from our daily routine and training sessions. The more hours we sleep and the better the quality of sleep, the more training we can manage.
Increase the quality of your sleep with these 10 tips:
In running.COACH, training can be logged in many different sports and later evaluated in the statistics.
The steady run is the fundamental training method. It builds the basis and the basic endurance you need to increase your potential. Moreover, it helps build a stable health basis. What is typical when going for a steady run is the steadiness at an intensity that is between easy an medium. Ideally, the basic endurance is trained and built year-round. The goals are as follows:
For tips, check here.
One of the biggest mistakes of beginners is too large steps. This can cause injuries because much larger forces act on the passive structures when the body’s center of gravity is subjected to high variations. A professional runner adjusts the pace primarily by the frequency and secondarily by the step length. He takes relatively short steps in his "normal" training runs. When he runs fast, he increases the frequency first before increasing the step length. Like the cyclists who leaves the chain on the small disc early in the season and pedals across the countryside at a high cadence. In summer, he throws the chain on the large crank but his legs keep spinning at the same speed and he is taking off. Try to run at 170-180 steps per minute. A metronome will tell you what your frequency is. See this blog article for more on this.
Key factor on the way to pain-free and fast running. Do our power exercises at least twice a week. You will see that it will not only have a positive impact on your strength itself but also on the recovery. The exercises are usually done using your own body weight and last 45-60 seconds.
General strength is needed to maintain a stable and upright posture while running. This can be achieved through trunk stabilisation exercises (see blog). Specific strength refers to the muscle mass of the legs. This is trained through specific accumulation in the weight room or can be acquired through jumping, running up hills or mountains.
Every runner's portfolio should include exercises for the feet. Healthy and strong feet are a prerequisite for successful and pain-free training. We suggest the optimal mix depending on your training frequency. On each training day, click on the link in the video and perform the exercise combination. Targeted strength building in a gym can be a good option if you want to increase your training. This training should be done twice a week (e.g. Monday/Friday) if possible. The duration of running-specific strength training is a maximum of 45 minutes. Thus, this can easily be added to casual running training.
In any case, strength training is the basis in this context as well. This is followed by strength endurance and, as the competition approaches, the weight should be increased and the number of repetitions reduced.
To summarise: If you run 2-6 times a week, you will gain more benefit from an additional running session than from strength training in the gym. However, the prerequisite is regular strength training. Anyone who trains 7 times or more can seriously consider doing specific strength training. If you do, then it should be two sessions per week.
Stretching helps regulate the muscle tone and prevent muscle shortening (see Tone Regulation). Thus, the risk of injury is reduced and you conserve an efficient amplitude of movement in the joints. Do the exercises after your training, ideally about 4 hours later. Hold the stretch position for 1 minute before switching side or doing the next exercise. Go to the exercise collection here.
Ideally, strides are performed following an endurance or long run and immediately before the first load of an interval or tempo run. The entire speed spectrum is covered over a distance of 80-100 metres: from very slow to very fast. The objectives of strides are to improve running technique and movement and to optimise control processes for higher speeds. In our video tutorial everything is visually illustrated.
Alternative and technically demanding water sport. Particularly valuable for runners for the following reasons, among others:
In the running.COACH training plan, we always tell you how long you need to swim in order to get an equivalent stimulus. If you want to read more about swimming as an alternative, click here.
Target speed is the pace you want to run at in the competition. You have to get to that pace deliberately in workouts on a regular basis so that all systems of the body can get used to it and no unpleasant surprises happen in the race. It is very important that the target speed is realistic and not just a desired speed.
See also target time for a race.
Target time for a race
It is not possible to enter a target time as we automatically calculate a realistic prediction based on your values. The advantage is that you are always guided towards the best possible result and are not over (or under) stressed.
Extremely important training session for a successful result in a competition. The tempo run units guarantee aerobic support for various race distances. In addition, the increased performance level can be stabilized and the number of glycogen stores increased. Medium speed efforts come either in a piece or in repetitions.
You can specifically strengthen your thigh muscles, which play an important role in running, with hilly runs and various exercises that we show in the training videos. Make sure you regularly loosen these important muscles to keep them smooth and powerful.
The topography of your target race is very important in determining where to do your training. If you are starting a flat half marathon, then it makes sense to do most of your training on flat terrain. If, on the other hand, you want to train for a mountain race, then you should move your training to hilly terrain. When designing your training plan we do not know if you have the possibility to train on hilly terrain. In the running.COACH training plan we indicate with the mountain symbol when it is recommended to complete the training on a hilly terrain.
Trail running has many positive aspects to offer! Trail running begins where the asphalt ends, which means that the runs are often carried out in the forest or in the mountains, where the temperatures are usually more moderate. Accordingly, the technical challenge also differs depending on the route chosen. The comparability of different routes is minimal, which dampens the inner urge for fast kilometre times and makes the run an additional pleasure. It's a great way to escape the glistening asphalt, get a breath of fresh mountain or forest air and enjoy breathtaking views at the same time. Interested? For more info and inspiration, read our blog posts on this topic now.
Keeping a training diary is useful and has many advantages. running.COACH makes it very easy to record the most important information about your daily training. The advantages:
In running.COACH there are 7 different training formats which are suggested in a reasonable order. These are: regeneration, endurance run 1, endurance run 2, middle time, interval, long run and competition. Through the different forms of training, the body is challenged in very different ways and thus optimally adapted to your personal goals. The order and frequency of the different forms of training is the decisive factor for more successful training and growth in your performance.
The most important gear when it comes to improving your training. If you want to improve, you must first maximise your training frequency. This is followed by the duration of training and finally the intensity of training. The training target also influences the training frequency: the longer the target distance, the more frequently you should train. On training frequency we have written this article.
The treadmill is a welcome change, especially when outside it is cold, dark, and icy among others. Running on the treadmill comes very close to the natural running motion. In principle, the only difference is that on the treadmill, the rolling carpet pulls the leg back. Outdoors, however, muscle power pulls the body over the standing leg. For this reason, and because there is no air resistance to be overcome, you should set the speed to 15km/h at a 1% slope and 2% at higher speeds. Click here or here for more information.
An ultramarathon is a running event that is longer than the marathon distance. Everything about training, preparation and other things to consider for an ultramarathon can be read in this blog article.
Warming up is part of every training session. Perform the swing gymnastics, move all your joints and then get your cardiovascular system moving at a steady pace. In this way, blood will flow to the working muscles and after about 15 minutes, you will be ready for an intense training session. Here you can find Viktor Röthlin's tips on warming up. By the way, you can also find warm-up tutorials in your training plan by clicking on "Edit+Info" or on the YouTube channel running.COACH.
With increasing age, it takes longer to recover from training. This development can be alleviated by getting enough sleep, eating healthy food, consuming little alcohol, training according to a system while at the same time doing the homework. This means that you should do strength exercises, foot gymnastics, and stretching every week.
The YouTube channel of running.COACH contains all videos on running training. Here the topic of running technique is discussed and the most important strengthening and coordination exercises for runners are explained.