You think you know everything about running? I attended a running seminar and have 7 running tips for you, which you probably do not know yet.
The clock is ticking. On September 23, the time has come - I will complete my first trail run over 15 km. For this I was already allowed to do a Spiroergometry for performance diagnosis do. I got the exact evaluation and tips at my first running seminar.
I'll tell you what I learned there and how it affects my training in a moment. One thing in advance: A lot of what I thought I knew and read somewhere is simply wrong.
I am sure there are some new things for you too!
On Saturday morning I met my 3 running partners. From the professional cyclist to the beginner, everything is represented. By the way, I count myself among the beginners :)
Our running coach Werner Sturm introduced us to the world of running and trail running for two days.
The seminar was extremely instructive and interesting for me, I didn't think I could still learn so much about running!
Table of contents
- 1. running before breakfast helps to lose weight
- When running, always roll nicely over the sole of the foot!
- 3. only running helps with a running workout
- 4. you can not train running
- 5. trail running is only for professionals
- 6. for trail running you only need running shoes
- 7. you must not eat and drink during the run
1. running before breakfast helps to lose weight
That's what I always thought until now and tortured me with an empty stomach on the running track. 5 km and I was totally done. It's probably my condition - or not?
The fact is, running naturally burns calories, that is, energy. And from fat, carbohydrates and protein.
Of course, we would prefer to burn only fat. But unfortunately, that's not so easy. The body first reaches for fast energy suppliers, which are the carbohydrates. Once these are exhausted, it turns to fats and protein.
But if you have not eaten anything before a run, the body has to switch to emergency mode and does not optimally access the fats, but gets the energy from the muscles.
Therefore, you may also find that with long Runs at lose muscle mass on an empty stomach. Also, without full carbohydrate stores, you will have less energy at the beginning of the run and will break off more quickly. This means you won't burn many calories again.
Tip from the trainer about running in the morning:
According to Werner, it is best to eat a balanced, small meal 1-2 hours before the run. That's how long the body needs to access the energy in the food.
I also always plagued myself with Headache after a runthat is a typical sign of dehydration and hypoglycemia. Since I drink enough before the run and eat a snack, it goes much better!
That's why exercising sober is not a good idea!
When running, always roll nicely over the sole of the foot!
I heard that somewhere once, too. Always roll the foot nicely from the heel to the tips of the toes, then it runs easier.
But that is not correct either.
With the so-called Heel run loses one much Kinetic energy, one brakes oneself out, so to speak. In addition, this can cause irritation or pain in the shin - aha! So therefore I have my Pain during the run.
Tip from the running coach on the right appearance:
Werner explained to us that the Midfoot run most effective for Straight routes be. This means that you lose little kinetic energy and can push off powerfully. This leads to less stress in the legs and running becomes much more pleasant. However, one must first get used to this style.
If you run uphill, the Forefoot Run best suited. This means that you can practically land on the front ball of your foot and push off again without your heel touching the ground. Quite strenuous at the beginning. But once you get used to it, running uphill is much more effective.
We also tested and practiced these three running styles extensively during our seminar. And I noticed right away what a difference they make!
3. only running helps with a running workout
Wrong! You should always build up your muscles during endurance training. Because only with a trained and strong core you can run long and fast. If there is a lack of muscles, injuries can occur much more easily. Exercises for the thighs, torso and abdomen are especially important.
These exercises are recommended by the running coach runners:
- Sit ups
- Side Planks
- Planks
- Squats
- Lunges
- lateral lunges
Since my training, I also incorporate strength training at least once in addition to the 3 running sessions.
4. you can not train running
Oh yes, you can. In addition to the different running styles and strength training, there are also other exercises that can significantly support your run - the running ABC. Werner has done some exercises with us that we should also incorporate into our training.
Tips from the running coach on strength exercises during running training:
- Skipping - here, during a slow run, the knee of the swing leg is pulled very high, to a right angle. The arms actively support the swing.
- Hopping run - similar to skipping, but at the highest point the thigh is stopped to create a short flight phase
- Heels - one foot almost touching your butt, arms swinging along with it
- Side jumps - your body is sideways to the running direction. Alternating side jumps spread your legs and pull them in again
You can do these exercises for about 30 m, in between running normally again. The running style and the stride length are improved enormously.
5. trail running is only for professionals
That's what I thought, too. At first I just thought "Oh my God, how am I supposed to keep this up for another 15 km?". But Werner reassured me. It's not as bad as many think, and he wanted to show us that right away.
So he motivated us to do a "little" run with some uphill meters. It was really steep uphill in parts. But Werner immediately told me a trick with a wink: Most trail runners don't run uphill at all, they walk. Okay, not full pros of course, they always run. But the others save their strength and walk the steep part.
So it was of course a lot easier, that day I not only made some altitude meters, but also ran more than ever before: over 7 km. I was insanely proud and even more motivated. That was my record so far!
And should I still run out of breath at 15 km - I can keep going. But with Werner's training plan it should also be no problem to run through. Well, let's see ;-)
6. for trail running you only need running shoes
Well, that's not quite right. Most running shoes are not suitable for unpaved tracks. Not even my Lunar Glides from Nike - the tread is far too smooth and hardly provides any grip on the uneven tracks. You need trail running shoes for that - luckily we get some from On.
Since most trail runs last over an hour, you also need liquid. Because after 45 minutes of jogging, you should definitely drink water. And that's where it starts - where to put the water?
Werner gave us his recommendation there: A small, lightweight trail backpack with a few things you should take with you. Many of them are also mandatory for official trail runs, so be sure to check beforehand if you want to participate in a run.
This is what you need for a trail run:
- Small, lightweight trail backpack (approx. 10L capacity)
- A hydration bladder with tube (approx. 2 liters of water, apple juice or isotonic drinks)
- 2-3 carbohydrate-heavy granola bars
- Easy to store rain jacket
- long trousers, preferably waterproof
- First aid kit (bandages and insulating blanket)
- Emergency cell phone (fully charged)
- Long sleeve shirt
- Smartphone
- GPS
- Handkerchiefs (toilets are quite rare)
In some competitions headphones are forbidden - so no music! That shocked me quite, after all, my playlist always pushes me when I already want to give up.
Don't skimp on the right equipment - nothing is more annoying than a leaking hydration bladder, too bulky rain jacket or a backpack that causes you pain.
7. you must not eat and drink during the run
That's true if you don't run longer than 45 minutes. But from 45 minutes your body needs new fluids to exclude dehydration. Carbohydrates in the form of sugar are also absolutely advisable.
Especially if you plan to run for more than an hour. Otherwise, your energy will quickly run out...
Small granola bars are great for this - you can eat them during your run and it's pretty quick.
For hydration, there are two options - conventional water bottles or also hydration bladders with a tube. I find the latter particularly practical - I dehydrate quite easily, which is noticeable in me by extreme headaches after the run. Therefore, a hydration bladder is particularly practical, because sometimes I'm just too lazy to rummage a water bottle out of my backpack. So I just have to suck on the hose and done!
My conclusion
I can warmly recommend a professional running seminar to everyone. Especially if you want to improve your performance. You not only learn new facts about running, but you can also bring in your personal questions and interests. Because everyone runs differently and has different problems - professional trainers are happy to help!
Next time you will find out how I feel during the training :)
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