Running


Running - the ideal endurance sport

Running is the most natural form of locomotion and is not just reserved for young people and athletes. However, due to our lifestyle habits, the basic characteristics of running - endurance, strength, dexterity and agility - have almost been lost. This fundamental ability must therefore be learnt again. Running is necessary, now more than ever.

The first step can be the hardest! However, if the following points are followed, it should be possible to turn good intentions into reality:

  • It's never too late to start: Physical exercise, endurance and strength training can be started at any age and have a positive impact on performance, health and quality of life.

  • Start slowly, increase gradually: start with alternating walking and light jogging for a good 20 minutes. From workout to workout, the jogging sections are lengthened, the walking breaks are shortened and finally you switch to continuous, leisurely jogging for 20 minutes. It is important to follow the training principles of first increasing the training density, then the duration and finally the intensity.

  • Listen to your body: Exercise should only be done when you feel healthy. The recommendations of the Swiss Society for Sports Medicine should be followed for a prior medical examination.

  • Increase the duration first and only increase the pace at the end: Initially, the duration of each session should be increased from 20 to 30 minutes, and later to 40 minutes if you feel well. The intensity and therefore the running pace should only be increased when you can run for 30 to 40 minutes at a time without any problems.

  • Running at a pace that allows you to talk to someone at any time: adhering to this "talking rule" ensures that you are not travelling too fast. The optimum training effect in terms of health is also achieved at a relaxed pace.

  • Regularity is the top priority: Ideally, sporting activity should be firmly scheduled into your diary every other day. It is also important to ensure that your daily routine includes movement (climbing stairs, walking, cycling); just 30 minutes of moderate exercise provides significant protection against numerous lifestyle diseases.

  • Variation: Monotony for body and mind is never ideal. Swimming, aqua-fit, cycling, Nordic walking, cross-country skiing or inline skating can serve as a welcome change of pace, with running remaining the hardest and most effective in terms of heart rate (HR).

  • Supplement running training with strength and flexibility exercises: a strong muscular corset in general and stable core muscles in particular, combined with gymnastics, ensure pain-free sporting activity.

  • Good equipment and the right preparation promote enjoyment: make sure you have the right equipment (good, customised running shoes; functional clothing that reflects in the dark). Training on a full or completely empty stomach should be avoided

  • Sufficient recovery and personal hygiene promote performance: Training and recovery go hand in hand. In order for training to have an effect, the body needs rest and recovery after exercise (principle of "supercompensation").

One thing should not be forgotten:
Enjoyment is paramount; it should always be the driving force behind your actions - even when running! 


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