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Training according to heart rate, speed or feeling? This question not only occupies you, but also the complete runner world.

Whoever wants to attain specified target times, cannot avoid running according to allotted times. Then, if we are honest, at the finish of a competition nobody is interested in how high the average pulse was, but only, for example, whether the 40:00 mark over 10000 m was beaten or not.

The "stolid" adherence to the specified pace is particularly applicable to the intensive sessions (interval, medium pace) on a flat stretch. If the route ascends, the speed is reduced.

As soon as you participate in endurance runs, you may, or rather should, pay great significance to the subjective level of exertion: Your feeling should always be maintained at similar levels (very easy, easy, medium). If you can achieve this well, by the subsequent evaluation, you will ascertain that your heart rate slightly increases uphill, slightly decreases downhill and the speed responds conversely.

This factor is associated with your attitudes: Here, your attitude can be primarily accountable for the question "How fast can you run?". The priority of your competitions is secondary.

All in good time. The key to the success on the one hand and the long careers of Markus Ryffel, Viktor Röthlin and Christian Belz on the other, is the periodization and slow(er) running during basic training. However, the nearer the competition approaches, the endurance runs are (also) more intensive.

The entire experience of Markus Ryffel, Viktor Röthlin and Christian Belz is included in the development of running.COACH. They have personally adopted this treasure and in exchange with the best runners and trainers, amongst others in Kenya, America or New Zealand. And you profit from this.

A big difference to the previous plans actually lies in the field of long runs: Whilst LSD (Long Slow Distance) has been preached for many years, in the last few years it has been shown that at specified times during preparation for a competition, higher speeds are (more) effective.

Your objective should be that you can also profit from these effects as soon as possible. However, whoever has concerns that the high pace could be overwhelming should primarily orientate themselves on endurance in the first phase. Later, acceleration to the finishing speed at the end or underway always intersperse blocks with the desired speed.

In training, primarily orientate yourself on the time that positively influences the basic endurance. As soon as it becomes more intensive and the motor is strengthened with the interval and medium pace sessions, the target should be adhered to as accurately as possible. Our targets should motivate you in training and in no way constrain you. For this reason, we also give an example for a range of paces (e.g. endurance run 1: 5:20-5:40 per Km). It can be fundamentally stated that extending an endurance run by approximately 5-15 minutes is not harmful. On the contrary: It is the easiest and, simultaneously, a useful option to improve the performance with little effort.

For this, select the speed required for "regeneration". Thereby, the pulse is secondary.

Fundamentally, our opinion to strength training is as follows: Strength is generally required to enable sustaining a stable and upright attitude whilst running. This can be attained by doing torso-stabilizing exercises. The specific strength is related to the muscular mass of the legs. This can be acquired by targeted strengthening in the gymnasium, by jumping, or running up a hill or mountain.

Foot gymnastics should be included in the portfolio of every runner. Healthy and strong feet is the basic prerequisite for successful and trouble-free training.

We suggest your optimum mix depending on your training frequency. Click on the Video-Link each day and do each of the combination of exercises.

Specific build-up of strength in a fitness centre can represent a good option for desired intensification of training. If this training is selected, it should be carried out twice a week (e.g. Mo/Fr). The duration of strength training specifically for running is a maximum of 45 minutes. Thus, this can be easily appended to a light running training. In every case, the strength exercises also represent the basis here. Subsequently, the muscular endurance and weight should be increased and, the nearer the competition approaches, the repetitions are reduced.

Summarized: Whoever runs 2-6 times a week attains more with one additional running session than with a session of strength training in a fitness centre. However, prerequisite is regular strength exercises. Whoever trains 7 times and more can seriously consider about doing specific strength training. If carried out, then it should consist of two sessions each week.

Whoever always wants the optimum stimulation from training and wants to ensure that the surrounding training is accordingly coordinated, makes the "detour" over the attitudes and selection of training days. Drag&For example, Drop enables you to defer a training session that you absolutely want to do, or bring it forward. However, the surrounding training days are not adjusted by this.

The sequence and adjustment of the individual training to each other is an unmitigated decisive element in planning the training in general and, in particular, for running.COACH. It is, as it were, the key to optimum resilience and continuous improvement. In this respect, it does not make sense to shuffle around all training sessions without considering the sequence.

Good treadmills provide the option to change the gradient. Thus, the monotonous running on the mill can suddenly become more varied and demanding. It is best to change the gradient every couple of minutes, without forgetting to also run on the "flat" now and again. Incidentally: In order to simulate running on the surface 1:1, generally set a gradient of 1%

No, missed sessions are not carried out.

Click adjacent to the large digit on the minus. Thus, the training is "defused".

The speed of medium pace sessions is based on the settings (answer to the question "How fast can you run?" and the objective of the competition). In the event of preparation for a marathon, the medium pace is the actual pace that will be run in the marathon.

In the event of shorter competitions, training at the medium pace has the function to ensure aerobic support in the competition. This indicates the great significance of these training sessions.

It is also quite possible that, in a training session, for example 2x 15 min., there is the feeling that one can run much faster. Precisely then, one should try to restrain oneself and adhere to the target, so that this intensity range is covered.

Based on your data, the program calculates a realistic target time for you. A desired value cannot be entered, because this would result in certain runners who totally overestimate themselves to intensively train and, in the worst case, could injure themselves. In any case, the program tries to bring you to the best possible result.

Adjustments in training should be gradually carried out. For this reason, the system responds to changes in the settings to which we regularly summon you. A program can always be an instrument for only controlling your own training, that can assume much, but not "listen to the own internal voice".

The projected competition time is only adjusted if the 10000 m time and/or the distance of the competition is changed. Thus, there is no stress to cheat when recording

The program assumes that, during competitions, you run under optimum, external conditions. No wind, no rain, no heat, all of which could lead to a worse result. After a competition, we advise you to enter the effective values, so that you can view them at a later date.

Because the program does not know what the race conditions, profile and condition of the route were, no automatic adjustments are carried out.

However, if you adjust the settings in the question "How fast can you run?", your training times will be recalculated to be faster or slower and the competition prognosis.

Practically each race and training run includes, amongst other things, difference in altitude, bends and headwind. In addition, heat, cold or a difficult running surface (snow, stones, slope). All of this can result in a worse time than targeted. This is really not a problem, firstly, because the running.COACH gives a time range for the training runs that absorbs this and, secondly, does not automatically adjust. After a competition, we advise you to enter the effective values, so that you can view them at a later date. Because the program does not know what the conditions, profile and condition of the route were, no automatic adjustments are carried out.

A prognosis for mountain races is relatively difficult because it is not known how the difference in altitude is distributed. Are differences in altitude at the start of the race? Or are they uniformly distributed? In addition, there are the different prerequisites for the runners: Runner A is stronger than runner B in lightly ascending terrain than steep inclines. In competition A, the difference in altitude is at the beginning, for competition B at the end. In competition C, only slowly running downhill is possible due to the steep gradient. These are only a few factors that indicate the difficulty in making a reliable prognosis.

Only the positions/settings that have been changed will have an effect on the calculation for the new plan. If, for example, "only" the question "How fast can you run?" is recalculated, only the pace is changed. The rest remains the same.

For the prognosis, running.COACH assumes that your competitions are held under "normal" conditions. As soon as heat, cold and air humidity comes into play, the performance can be negatively influenced. How drastic the drop is, depends on various factors. For example, the body size (the smaller the better), the fluid balance (the less dehydrated the better), the length of the competition (the shorter the less the influence) or whether your body is already accustomed to the high temperatures.

Therefore, generally applicable statements are difficult to formulate, because there are so many (individual) influencing factors. However, from a temperature of 20 degrees, it is good advice for somebody who listens to their body to adjust their speed downwards.

Here are our tips:

• During preparation, try to run as often as possible in the heat. The organism should be able to adjust itself to the high temperatures.
• On the day previous to the competition and on the competition day itself, drink sufficient %liquid. The urine should be lucid and clear.
• Before the start, you should avoid the sun and only warm up for a brief period. Ideally with a cool, slightly moist vest.
• Use water to cool your body during the competition, by moistening your hair and the running vest. Wash the sweat from the body with water.
• The fluid that you have should be slightly mineralized. If you mix your own drink, add 1 gram (1 pinch) of salt to one litre of water.

To attain new best times, it will be virtually impossible not to compete in some preparatory races. However, these should be dosed (2-4 in the complete preparation period) and always serve the purpose of the main race. On the route to the 4 basic distances, this could be as follows:

5000 m:

• 2-3 preparatory races spread over the last 8 of the 12 weeks of preparation.
• Last race 7 days before the main race, maximum 3000 m.
• Distances of the races, reducing towards the race, later increasing. For example, 10000 m, 5000 m, 1500 m, 3000 m and main race.

10000m:

• 2-4 preparatory races spread over the last 10 of the 14 weeks of preparation.
• Last race 7 days before the main race, maximum 5000m.
• Distances of the races, reducing towards the race, final race shorter. For example, 15000 m, 10000 m, 5000 m, 5000 m and main race.

Half-marathon:

• 3-4 preparatory races spread over the last 12 of the 16 weeks of preparation.
• Last race 14 days before the main race, maximum 10000 m.
• Distances of the races, increasing towards the race, final race shorter. For example, 5000 m, 10000 m, 15000 m, 10000 m and main race.

Marathon:

• 3-4 preparatory races spread over the last 14 of the 20 weeks of preparation.
• Half-marathon as "mandatory requirement", ideally four weeks before the main race.
• Last race 14 days before the main race, ideally 10000 m.
• Distances of the races, increasing towards the race, final race shorter. For example, 10000 m, 15000 m, half-marathon, 10000 m and main race.

We who also regularly run and, thus, do some good for the immune system, are not protected against viruses. It can happen that one is flat out in bed for a few days, weakened by fever, cold, angina or other flu symptoms. In such events, one is understandably rampant with fear that the cautiously established form vanishes in no time . For one time we cannot give the all-clear but, with our tips, at least make sure that the comeback is successful:

1. Accept the fact that you are affected by a virus and do not wrangle with destiny. Then, nothing can be changed one way or the other.
2. Give your body the required rest. Get ample sleep and drink plenty of fluids.
3. Forgo training and, in the event of fever, observe the rule of thumb as follows: After the fever has subsided, abstain from intensive training for the duration of the days of fever. For example: 4 days fever, subsequently 4 further days of only extensive, but no intensive training. By a click on the minus, adjacent to the large digit, take the opportunity here to ease the training. If the abstinence from running has taken longer, in the settings, adjust the answer to the question "How long can you run today?".

Unfortunately, to some extent injuries belong to the life of a runner. Even Viktor, Christian and Markus have not been spared. There are many reasons. A major reason is that when running, comparatively large forces must be counteracted (eccentric). However, our body can get used to it if a few basic rules are observed:

• Observe training and recuperation as a session: Another training stimulus is only appropriate when recuperation is complete.
• The recuperation time varies: Attuning the forms of training to one another is "crucial to the match", then the individual forms of training (interval, endurance run, long jog, etc.) require different duration of recuperation. Running.COACH provides the optimum balance.
• Uniform promotion of all factors of condition (endurance, power, mobility, coordination, speed) prepares our body for the requirements and protects against injuries.
• Training stimulus should be adequate. Whilst our body tolerates static and concentric muscle activity reasonably well, caution must be applied in the area of eccentric activity.

The last point indicates that, after a longer pause from running – even if previously, for example 50 weeks of uninterrupted running was achieved – you should start slowly. Running.COACH immediately takes this into consideration when the settings are adjusted. The questions "How long could you run today?“ and "How fast can you run?" must be reassessed. Consequently, the training suggested for a few weeks is shorter and the pace slower.

Nourishment is an important piece in the mosaic regarding maximum performance on the race day. Only those who completely replenish their glycogen reserves, have no deficit in liquid and, thereby, have a good gut feeling, are prepared for optimum performance in the race.

Fundamentally, your nourishment should consist of a selective range of diverse, high-quality, low-processed foodstuffs. Then supplements are only required in specific situations and do not replace the basic nourishment.

Up until a few years ago, the "Sweden diet" was omnipresent in the sporting circle before a race. Thereby, a week before a long race, an attempt was made to initially completely drain the glycogen reserves and, subsequently, to overfill them. This was supported by three days of high-fat, low carbohydrate victual food and, subsequently, high-carbohydrate food closer to the race. Because the disadvantages were clearly evident, the Sweden diet loses more and more supporters. Physical and psychological sense of weakness, as well as digestive disorders are quasi the side effects, practical problems in the composition of this extreme diet are a stumbling block for many.

In the past years, a rather more moderate "diet" has established itself, whereby, during the week of the race, the carbohydrate content is continuously increased from 50% to 70%. In addition, from 2 days before the race, no fibre-rich foods (e.g. fruit, vegetables and salad in large quantities, full-milk products, legumes) are consumed and attention is paid to an adequate supply of fluid. Using this method, quasi the same effects are attained as with the Sweden diet.

Our tips:

• Take regular and varied nourishment with high-quality, low-processed food.
• Continuously increase the carbohydrate content to 70% during the week of the race.
• For races that have a duration of more than 60 minutes, we recommend the intake of gels or similar. Practice taking nourishment during your training. The long jogs and medium pace are suitable for this.
• If you are running a race of more than 45 minutes, the intake of a carbohydrate-electrolyte drink is useful.
• Do not experiment before the main race. Test everything precociously during training. This applies to the foodstuffs and drinks, as well as for the time of intake of the nourishment. For example, marathons usually start early morning. Practice this 1:1.

Fundamentally, we can recommend compensation to all runners by doing alternative sports. For the following reasons:

• Running is a motion that relatively unilaterally loads the musculature. The motions are all directed in the same direction, in principle, very seldom are there sideward or rearward movements. Games set a completely different, welcome stimulus. Incidentally, just the same as many of our running technique exercises that appear in the videos and depending on your training frequency.
• Alternative sports stimulate motivation. One is glad of the change, as well as the particular enjoyment of the subsequent running workout. The psychological component is not to be underestimated. As Mike mentioned, the fun factor and motivation for long-term success are of great significance.
• The locomotor system can be conserved through alternative endurance sports, because the body weight must not normally be carried or at least there is no flight phase as with running. Thus, endurance can be gently developed and strengthened.

The frequency of the alternative sports should be harmonized to the personal ambitions. The more ambitious, the more the running workouts should take precedence and the key training (medium pace, interval, long jog) should be carried out. Ideally, in addition to intensive game training, or an alternative session, casual jogging for 20 to 30 minutes should be carried out.

Alternative endurance training sessions should also be include in the training plan as additional sessions. In contrast, we advise you to omit games in the planning.

Incidentally: Our three figureheads are also underway with alternative sports: Whilst Viktor plays table tennis with his masseur each week in Switzerland and regularly cycles or swims, Christian and Markus are notably underway on cross-country skis and the bicycle.

It is possible to print out individual training sessions, as well as for 2 to 8 weeks. The corresponding links can be found in the training protocol and in the list view.

The prevailing reason for the characteristic stitch is a local ischaemia (insufficient blood circulation) in the diaphragm, whereby, the mechanism is not fully established. In this context, it is interesting that, as children, we already learnt not to eat anything before endurance training. Today, this tip can be explained: Eating causes the above mentioned reduced blood circulation, because blood is "removed" for digestion.

Our tip: During preparation, repeatedly simulate the race situation regarding nourishment: The last easily digestible meal about 3-4 hours before beginning the physical activity. Further smaller snacks a minimum of 1-2 hours beforehand.

This number allows you to estimate how hard the upcoming training will be because that value is not only determined by the intensity of the training but also its length. Therefore, it is possible that a tempo run has a higher value than an interval training because it is much longer.

The scale is 0 to 5 with 0 being “no training”, therefore, “no effort”; 1 being “very low effort”; 2 being “low effort”; 3 being “medium effort”; 4 being “high effort”; 5 being “very high effort”.

The immune system protects us from a large number of diseases. It is strengthened through the right amount of regular endurance training, good nutrition, and a healthy lifestyle. It is weakened through an imbalance of training and recovery, bad nutrition, and an unhealthy lifestyle.

Basically, you should only train when you are healthy. Training when you are sick weakens the body even more and delays the recovery. Furthermore, training when having a virus infection is really hazardous and can damage the heart!

If you feel neither healthy nor really sick, outdoor movement can often work wonders. In such a case, go for an easy run and try to sleep as much as possible.

Our heart pumps oxygen-carrying blood through the whole body. The oxygen is absorbed where it is needed and utilized in the energy generating process. Destination and speed of blood flow depend on the need. At rest, e.g. when sleeping, the blood flow through the veins is slow and the heart rate is low. A high amount of blood can be found in the stomach in particular.

When running, the situation is different: oxygen is needed in the active muscles, especially in the leg muscles. The faster you run, the more blood is required. Breathing and heart rate adapt correspondingly.

Endurance training leads to a better performance at the same heart rate and a lower heart rate at the same performance.

When training with a heart rate monitor, note the following:

• Don’t be a slave to the heart rate monitor! Try to develop the feeling of your body and guess your heart rate. You will be surprised about the increasing accuracy of your predictions.
• Rules of thumb like 220 minus age are very inaccurate. Gender, body frame, and vegetative factors (the “spirit”) have an effect on the maximum heart rate. As a consequence, persons of the same age may have a different maximum heart rate.
• Cold and heat have an effect on the heart rate during a training. The higher the temperature, the higher the heart rate.
• When running uphill, the heart rate is higher compared to running on flat ground. The difference depends on running technique. The same is true for alternative sports. Note, however, the fact that more often than not, you don’t have to support the body weight in other sports. Therefore, the average heart rate is 10 beats lower when riding the bike.
• The heart rate reacts to vegetative factors. If you are nervous, your heart rate goes up. Therefore, it is no surprise when at the start of a race your heart rate is already way high.

The main difference between a runner’s nutrition and a non-runner’s nutrition is quantity. Quality and quantity of the supply of nutrients should be as follows:

1. Proteins: 12-15% of total energy supply

2. Depending on amount of training and power

3. Carbohydrates: 50-60% of total energy supply

4. Primarily complex carbohydrates, simple carbohydrates right after a training or race

5. Fat: 20-30% of total energy supply

6. Focus on quality: more vegetable fats than animal fats, unsaturated fatty acids, omega-3 fatty acids

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 (don’t eat too much at a time). Less than 1 hour before the start only carbohydrate gels with enough fluid.

In general:

The food that you eat before the training or the race can be used only after it has been digested and the nutrients contained have been absorbed. This means that you should plan the time of the food intake so that the nutrients are available during the activity. The digestion time depends on the kind and amount of food. Basically, food with a high amount of fat, protein, or dietary fiber lengthens digestion time and can increase the chance for digestive problems during exercise. Bigger portions take longer to digest than smaller ones. Each person has to test a little bit in order to find the ideal time of food intake. Food tolerance is usually better in low-intensity activities or sports where your body is supported (e.g. cycling) compared to sports like running where your stomach is “jiggling”.

The meal before the race should be seen as a chance to fine tune the carbohydrate and fluid balance as well as guarantee for well-being and confidence.

After the training/race: the meal after the training is the most important of all. In a nutshell, you could say: the better the after-training meal, the better the next training. In the first two hours after training you should replenish fluids, sugar/carbohydrates, and proteins, thus accelerating recovery. Of course, after a race you may indulge yourself in a treat after abstaining for weeks or months.

Special case marathon: recovery starts right after crossing the finish line. Of course, first of all with fluid replacement. Only three to six hours after the race the losses should be completely replaced if possible. Furthermore, eat easily digestible carbohydrates as soon as possible after the effort, preferably combined with proteins because that way the glycogen deposits are refilled quicker. This also helps stabilizing your immune system that has a temporarily reduced functionality due to the marathon. Fast carbohydrates are quickly absorbed by the body. In addition, this also reduces the activity of stress hormones that abet the before-mentioned weakening of the immune system. Moreover, insulin is responsible for the storage of carbohydrates in the muscles and the liver, promotes the growth of protein structures, and optimally initiates recovery by impacting other hormone systems.

One word in regards to alcohol: alcohol not only causes the loss of your body’s fluids but also hinders the release of the two hormones testosterone and HGH (growth hormone) that are so important for recovery.

The purpose of a training camp is to increase the performance level. The body is deliberately put in “underrecovery” by increasing the training frequency. However, the adaption (supercompensation) in the following rest week is good or even better compared to a week of “normal” training.

An adequate increase of the training volume and the adherence to the intensity in each training are crucial for succeeding. Basically, you can say that in a training camp no one has ever been running too slow. On the other hand, several runners went too fast… It is worth mentioning that a rest day is recommended, too. Since more often than not, not only the training volume but also the recovery is increased in a training camp, the running mileage can be increased by (maximum) 50%. Alternative sports are always possible as an addition as long as the intensity level is low.

If it is an altitude training camp, you have to go through a process of acclimatization to altitude to let your organism get used to the special conditions. At an altitude higher than about 1,000 meters above sea level the partial pressure of oxygen is lower, which means that less oxygen reaches the lungs and, therefore, increases the training stimulus. This lack of oxygen, in turn, induces the body to react by building more red blood cells whose function is the transport of oxygen in the blood. Other adaptions are breathing, the cardiovascular system, blood, and energy metabolism.

Don’t set high and high-volume stimuli at the beginning. Increase the volume with basic endurance runs only as of the fourth day. You should adapt intensive workouts: you can, well, should run 5 seconds slower per kilometer for the effect you are looking for.

By the way: at altitude both the appetite and fluid needs are higher. You have to be careful about that. Otherwise, you risk to hit the wall before the training camp is over.

If you do a one-week training camp, simply increase the volume by increasing the training frequency:

If you do a two-week training camp, simply increase the volume by increasing the training frequency:

Running when wearing functional apparel is twice the fun. Test it and get to know the benefits of the different sports apparel fibers, no matter if it is cold, warm, moist, dry, or wet. By the way, the days of cotton are over in regards to sports apparel. It soaks the sweat and makes you feel chilly.

When you start running, you should feel cold the first few minutes. After maximum 10 minutes when you are warmed up you should feel totally comfortable.

Outside it is 30 degrees and the sun is burning. Running makes neither sense nor is it fun in these conditions. Doing it in the morning or at night instead makes total sense because training under extreme conditions is an enormous challenge for the body. The fluid replenishment can be difficult, deficiency syndromes are the consequence.

If you are not able to run in the morning or at night but only during the day, you should do it in the woods. Not only do the leaves provide shade, they also evaporate water which leads to an enjoyable climate.

Note that running in the heat tends to lead to a higher heart rate than normally because the body needs to be cooled down additionally. A slower pace is recommended. This is also true for a race.

Headgear makes only limited sense. You may avoid getting sunburned but on the other hand it can cause heat illness. The body can release a big portion of the heat through your head and your scalp. Therefore, the goal of headgear is sun protection and at the same time guaranteeing heat release.

Running during the cold months is quite appealing: snow-covered fields, frozen puddles, twinkling snow crystals, or steaming lakes. But is running in low temperatures even healthy? Basically, it can be said that you don’t have to worry when running low-intensity in temperatures around the freezing point. When you increase intensity and you are no longer just breathing through the nose which preheats the air, bronchia problems can develop. Cold bronchia causes cough and respiratory distress.

If temperatures are considerably below the freezing point, it is sensible to lower the intensity, let the bronchia get used to the cold, and skip the intensive workout. It is the right thing to do, even if cross-country skiers are still racing. Some of them are asthmatics for a reason.

There are several alternatives: if you don’t want to skip an intensive workout, you can run on the treadmill, fly on the spinning bike, or do an aqua-fit challenge.

Hilly runs or running up one hill is strongly recommended. It is not just a change but it helps develop a strong(er) and (more) efficient stride that benefits you when you run on flat ground. Moreover, different step lengths (uphill shorter than downhill) and landings (uphill on your forefoot, downhill on your heel or your forefoot) allow to better spread the pressure caused by running over the different structures.

When running downhill you should slow down a bit and avoid sections that are too steep if you can. When you do an interval or a tempo run you should choose a mostly flat course.

A long step length is one of the biggest mistakes of beginners and often results in injuries because bigger forces affect the passive structures when the body’s center of gravity is exposed to bigger variations. The professional runner sets his pace by adjusting primarily the cadence, secondarily the step length. For his “normal” runs he takes rather short steps. If he runs fast, he first increases cadence and only after that step length. Thus, the same way as the cyclist who uses the small ring in early season and pedals through the countryside at a high cadence. In summer, he shifts the chain on the big ring and still spins his legs at the same speed. Now he is flying.

Running is a complex activity that needs to be learned. Therefore, when preparing for a race, when you want to improve your fitness, or when you start running an integrated training is recommended. This means you don’t “just” run and make your engine more powerful but you should also think about your chassis.

We can strongly recommend the following addititonal drills that are indispensable pieces of our training puzzle.

Warm-up

A good warm-up is half the battle for a successful training and injury prevention. Blood is transported to the active muscles and the active and passive musculoskeletal system is prepared for the coming effort.

Dosage: Do every exercise for 30-45 seconds. Rest for 20-30 seconds between each exercise.

Foot drills

In the long run, only powerful, intact foot muscles can prevent you from long-term problems like deformations, pain, and mobility restrictions and help you reach your goals. Therefore, you have to strengthen your foot muscles. The simplest version is walking barefoot on grass, in the sand, or – those who do it on a regular basis – in the forest. This optimally strengthens all the running-specific muscles in a natural way. A lot of runners combine a steady run with a barefoot sequence on the grass. Besides the change, you get the desired additional training effect for your feet as well as the calf muscles where the important toe muscles are located.

Additional foot drills let you strengthen specific muscles systematically. You can do these exercises before or after training or when brushing your teeth or watching TV. What counts is you do it.

Dosage: Do every exercise for 20-30 seconds. Walk barefoot between each exercise for a short while and focus.

Technique

An optimized technique helps you prevent injuries and, more important, run faster. This is mainly due to the fact that the muscles used in running work together more efficiently and harmonically. Therefore, you need less energy for the same performance.

Every training session ends with strides and coordination runs. They make the movement more efficient which also optimizes the neurological management of running at a faster pace. There are several versions:

1. Normal stride: over a distance of 80 to 100 meters, constantly increase your speed but only to the extent you are still able to control the body movement.

2. Coordination run with kicks: run 80 to 100 meters and increase your speed 4 times for 4-5 steps.

3. Coordination run with short and long steps: run 80 to 100 meters at a constant pace but two different step lengths and cadence, respectively. (e.g. alternating short steps/high cadence and long steps/low cadence every 20 meters, 4 times)

4. Coordination run at different speed: run 80 to 100 meters, alternating speed 3 times: 20 meters at a medium pace, 20 meters at an easy pace, 20 meters at a very high pace, 20 meters at a high pace.

Dosage: ideally, you do every exercise for 10 to maximum 20 seconds or for 20 meters, depending on the exercise. What’s important: quality over quantity! The recovery between the exercises is important and should be at least as long. All technique training sessions end with strides and coordination runs. Do three to five of them with a 60-second rest.

Strength training

Strength training not only reduces the risk of injury but the running feeling also gets better. At the same time, you will experience two more positive things: first, strength training increases your basal metabolic rate. This means the energy need of your body even with no activity goes up, which in turn has a positive effect on your body weight. Second, you will both be able to run faster and recover faster after workouts. Equipment like the Thera-Band, XCO, or MFT disc add some change, set a new stimulus, and increase motivation.

Dosage: do every exercise for 20 to maximum 60 seconds. At the end of an exercise you should feel you made a big effort. Rest for 60 seconds between each exercise, doing some rope skipping or another exercise if you like.

Exercises for muscle tone reduction

Running as well as our everyday habits cause functional deficits of the musculoskeletal system. These exercises should help resetting the normal muscle tone, thus preventing injuries and increasing the range of motion available in our joints.

Dosage: do the exercises after your training, ideally after a 4-hour break. Hold the stretching position for 1 minute, then change side or exercise.