Wednesday, September 28, 2022
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This is how re-entry works after a break from running

Would you like to get back into training after a break? There are many reasons for a break. There are time outs due to injuries, e.g. after a meniscus tear, fatigue fracture, inflammation of the plantar tendon, injuries to the foot or knee joint, the Achilles heel, after a herniated disc or the like. Time-outs due to illness, e.g. due to influenza, pneumonia or angina pectoris.

Sometimes, however, overload or simply a lack of time or desire can be the reason for a longer break in sports.

It is good if you have regained motivation and want to get started, because that is usually the beginning. However, to ensure that your return goes smoothly, we will help you with a sensible approach.

You won’t believe it, but getting back into running is not that easy. Depending on how long your break was, you will probably be completely at the beginning and have to slowly get back into it. At first you will feel a lot more clumsy and the condition is just not the same anymore. We promise you that with the right training tips and a little determination you will be fit again quickly and have fun.

The restart

It is important that you adapt your training and, during the first few runs after the break, find out how your body reacts and whether you can dare to go back to work. You should choose a short route and concentrate on yourself. A soft and joint-friendly surface would be ideal, e.g. forest floor, meadow or tartan track. Start with 200-500 meters and run it easily and preferably without distracting music or running partner. Try alternating between running and walking for this first test. If the test round went smoothly and you did not have any pain or difficulty breathing, you can go back to work. However, if pain occurs again, the training should be stopped immediately and tried again after a while.

practice run for reentry

As already mentioned, there are different reasons for a forced running or sports break. It is easier to get started after a cold/flu than after a break due to injury.

Start slowly and plan the scale sensibly

It would be wrong to start with the same amount that you ran before you took a break from running. The body must slowly be brought back to the known workload, i.e. depending on the length of the break you should focus on the following values.

From a 2-week break, start at 70-80%, up to 4 weeks limit yourself to 60-70% and up to three months approx. 30-50% of the usual running scope. Those who have paused longer start again from zero and first try to run again in one go.

reentry after a break in running

Practice patience

Moments of happiness are rare, but with every little success and step try to be patient with them and not to overpacify. Try to structure your training and include enough alternative training. Especially in the case of long-term injuries with breaks from running due to one-sided movements, it is important to counteract the mistakes and rely more on strength, mobilization and stretching.

reentry strength and alternative training

Don’t make up for missed training sessions

After a long sports break due to illness or injury, many hobby runners want to start at full throttle and even catch up on missed units. Unfortunately, this can end with a follow-up break. Just forget what was before and stick to the points mentioned above: start slower and be patient. If you’ve only been out for a few weeks, you’ll quickly find your way back to your old form. If you take longer breaks, it will take longer, but after a few weeks you will be back to what you were before the break. It is important that you pay attention to pain and signals from your body and also react.

Try to bring the fun back

In all honesty, the first few runs may be less fun for you. But try not to let that stop you and find the fun of running again. Enjoy the nature, the fresh air, the free time, the feeling of the comeback and the freedom. After initial difficulties, your run will become rounder, better and smoother over time. You like to shift down a gear from time to time and focus on your strengths. This will help you stay optimistic. It makes sense to set new training stimuli again and again so that there is no boredom.

Restart finding fun in running

Avoid fear

It is very important that you approach the matter positively. Fears and negative thoughts won’t get you very far. Stay tuned and work on your mindset and change the approach to your training if necessary.

Reduce your ambition

Especially after a break, many runners want to run better, faster and further than before. You should act cautiously here, because this can end in overload and further injuries. If you have been absent for months, you should alternate between running and walking, choose shorter distances and not start straight away with the intensive training units. The rule is a maximum of 10% increase in distance per week and every 4th week plan a recovery week with reduced distance, in which muscles, joints and ligaments can regenerate and strengthen.

Find like-minded people

A suffering shared is a suffering halved and in the group you will find distraction, tips and regularity. Those who run with others do it more regularly and have the chance to exchange ideas. Often uncertainties can be addressed and this can have a positive effect on your further training.

reentry after a break with a running group

Try other types of sports

In the transition period or also during the injury break (non-illness-related break), stamina can be maintained through another sport. Cycling or swimming are gentle alternatives that you should try. However, you should briefly consult your doctor or orthopedic surgeon beforehand.

consider an alternative sport injury break

Don’t make the same mistakes again

Often an injury occurs because we train very one-sided. In the future, you will also focus on alternative and strength training. For endurance, you can also go for Nordic walking or skating, for example, and thus replace one or the other running unit. Feel free to try functional training with your own body weight, especially in a group you will be motivated and have fun. Stabilization exercises for the back and knees (e.g. plank and one-legged squats) help you to improve your running technique. A stable middle is an important building block so that legs, torso and arms work together optimally.

reentry alternative training

Take setbacks calmly

Should you experience one setback or another, stay positive and don’t bury your head in the sand right away. Instead, try to research the causes and learn from them. Du wirst dadurch stärker.

Be proud of yourself

Forget about the non-running time and the time of suffering. Now you should celebrate and enjoy every meter. You should acknowledge not only the big, but also the small successes. Jeder kleine Schritt bringt dich weiter.

Set smaller and realistic goals for yourself

When you have mastered the re-entry and are thinking about the next competitions and/or runs, you should not pile up too much. It’s better to run successfully over a short distance than to think about the next marathon. But maybe you want to lose weight by running, then be realistic here as well. Es ist entscheidend eine gesunde Balance zu finden.

Conclusion on restart

If you follow the tips and rules mentioned above after a forced break, you will soon run the old distances and paces again and get back to your old form.

Restart getting over the break

Keep your patience, do not rush into anything and see the re-entry as an “ongoing” process. If you find that it is good for you and you are making the right decisions for a healthy return to work, you are on the right track. A good training plan can help you with this.

This is how tapering works: Fit for competition

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We want to go into more detail on the point of tapering, because many beginners are so motivated that they hardly pay attention to regeneration or tapering before the competition or even completely forget about it. To really go all out again is absolutely the wrong way and one of the biggest training mistakes of all. Months of training preparation can be ruined if there is no tapering. We explain why.

What is Tapering?

Tapering means that you reduce the scope of training before the day of the competition. The reduced distance is particularly important here. If you do adequate training preparation, you will complete several weekly units. The result is that your body has to exert itself and, due to the intensive preparation, it is also in a kind of exhaustion. That is why tapering comes into play shortly before the competition. You allow your body to relax so that you can reach your full potential while running. That’s the theory.

How does tapering work?

It is very important to know that you have hardly made up for any training deficits in the last two weeks. That means staying cool according to the motto less is more. It is better to be rested at the start than exhausted. Many ambitious hobby runners make the mistake of believing that they are not optimally prepared. They experience negative training units, are dissatisfied with their performance and often increase the pace and volume. It is normal to experience an up and down in training. Everyday life and daily form often play a role. Here it is important not to stress the body even more through harder training. In addition, there is a risk that you will be injured, get sick and therefore not even be able to compete.

The last phase of the training is the tapering phase. Take it easy on the last few days. Perhaps in the past you have had that aha experience after a few days off running because of some other priorities about how good you felt while running? Everything was much fresher and fitter. This is exactly what tapering is, you get a performance improvement through recovery. Keyword supercompensation. It is now difficult to define how the tapering should look exactly and what period of time you are talking about. In general, you should reduce the training volume in the last week or two depending on the competition distance. We keep the pace, however, because if you run short but fast units at a competition pace, you will maintain your ability to be fast.

Do not catch up on training sessions

Design the tapering phase according to your body feeling. Alternative training is also a good way to avoid overload. If you get sick while preparing for training, there is no point in training anyway and catching up on training units.

Trust in yourself and your body without adding unnecessary stress. What you have not achieved up to now, you will no longer catch up.

Trust yourself and you will master the competition well. We do not recommend that you completely not run for the last week or two. Short runs at normal training pace and shorter pace runs are good. If you are training for your first competition, e.g. half marathon or marathon, and just want to get there, you can do without speed training in the tapering phase.

Get to know your body

However, every runner reacts differently to certain approaches. What works for one may not work for another. Learn from the tapering phase by logging certain things and also evaluating them. You get to know your body and find out which strategy works for you.

Alternative training

A short word on the subject of alternative training. Refrain from trying new things during the tapering phase. Don’t risk unnecessary exertion or sore muscles. If you have never bouldered, you are welcome to plan it after the competition. Alternatively, continue training to the usual extent, e.g. cycling or yoga. In the last few days, really give yourself the rest and reduce everything to a minimum.

Diet and sleep in the tapering phase

When it comes to nutrition, you shouldn’t overdo it in the days before you start and/or try something new. It is not even necessary to switch to pasta for days. The portion sizes can remain the same. A healthy and balanced diet is important. Find a diet that is good for you and, above all, that tastes good. Alcohol is not one of them, that is clear.

Now is the period in which you can enjoy more sleep and couch without having a bad conscience. Like to go to bed or read a book earlier than usual. Relaxation is an absolute must.

Just before the competition

Avoid lingering too long and running around during the marathon fair. A quick break-up run is OK, but then move on to the leisurely part.

The competition can come

We hope that you will immediately include the tapering phase in your training and that you will recognize the added value. We promise you that if you take the last few days before your competition a little more relaxed and stand at the start line with fresh feet, you will be able to call up your full performance.

SportVita App Demonstration

A quick introduction to the mobile apps.

Running in the heat – what you should keep in mind

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The asphalt is currently burning, temperatures around 36 degrees. Should you still run? There are enough excuses not to do it. However, we are of the opinion that it is a challenge to run in the heat, but if you follow a few rules you are well prepared. We’ll give you tips on how to master your running training or your laps and how to do sports outdoors in a healthy way. Nobody has to do without.

1. Don’t overdo it

Every runner should avoid extreme stress on hot training days. Reduce the tempo is the motto. Exercise at temperatures above 30 degrees always puts additional strain on the body and the cardiovascular system. The body temperature and the pulse rise faster even with little exertion. The body needs more energy to cool down and remove the heat. Therefore, enjoy your runs without any strong exertion. If your training plan provides for intensive intervals, you should avoid them and rather go for the leisurely longer endurance run. And listen to the body. If a run just doesn’t feel good, it doesn’t matter at all to stop the run from time to time. Perhaps a visit to the beer garden at the end of the day is a good alternative or eating ice cream with friends?

2. Drink a lot

It is even more important to ensure that you really drink enough. In addition to the normal fluid requirement, about 1 liter is added per hour of exercise. It is also important to use isotonic drinks or add salts to the drink, but juice spritzers, for example, are also a good sports drink. Special drink powders containing electrolytes are highly recommended for on the go because of their ease of use. Many runners use running backpacks with a hydration system. If you don’t want to take anything with you, you should always have a few euros with you so that you can buy drinks if necessary. Always drink in small sips. Those who take in too little fluids risk dehydration, overheating and muscle cramps.
Calculator: fluid requirement/day

3. Time of day

Early birds and late birds are in demand in summer. Make sure to avoid the midday sun. Especially in the morning the air is still fresh, the UV and ozone values are lowest. Set your alarm clock e.g. at 5:30 am and just start walking. You will see that you start the day much fresher and more focused. But running is also safe in the evening at sunset. On some days it can still be muggy in the evenings.

4. Route

You should adapt the route selection flexibly and run better in shady areas. Parks with a high proportion of trees or forest runs are best suited for this. If you have the opportunity to run by a river or lake, feel free to use it to cool off. By the way, there is nothing more refreshing than jumping into the cool water or treating your feet to refreshment.

5. Clothing

Less is more. You should choose thin, functional clothing. Cotton is taboo. Loose-fitting clothing makes it more comfortable to wear and allows air to pass through. Use light-colored clothing, especially if you are exposed to the sun for a long time, as dark fabrics absorb the heat. A headgear should be part of the fixed equipment in summer. This stops, among other things, also sweat, which can sting your eyes quite a bit. Always choose good UV protection for sunglasses

6. Sun cream

Use sunscreen on the areas not protected by clothing. A high sun protection factor (depending on skin type) and water resistance are important points that you should pay attention to when buying the cream. You should rub the bare areas before training, including your ears, the back of your knees, your neck, etc.

7. Light food

You should avoid heavy food, especially on hot days. This puts less strain on your body. Make sure that you eat a diet rich in vitamins and minerals. In this way you replenish lost electrolytes quickly and avoid deficiencies. Salads and low-fat dishes are ideal.

8. Alternative training

And now we wish you a nice running summer, be relaxed. It is not advisable to overwhelm your body. Perhaps every now and then you simply replace a running session with a brisk bike session or inline skating. Swimming is also a wonderful alternative now. The hot summer months are not there to chase personal bests and/or break records. Always pay attention to your body’s signals. We wish you an injury-free running season. And now out with you, the summer has to be savored and just do something more comfortable in the heat.

Mistakes runners should avoid

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Training mistakes often happen very quickly and carelessly, but then with consequences that you don’t want. It’s easy to make mistakes, and unfortunately most amateur runners don’t always train properly. That is why we have summarized the most common reasons why failures and injuries occur.

Train smart and not needlessly hard

Quotes like “no pain, no gain” or “no excuses” are motivating, but unfortunately often lead to: very high training volume or a rapid increase in intensity and distance. The sudden and rapid increase and intensity of training sessions are major causes of injuries. Runners forget to give their muscles, tendons, ligaments and bones enough time to regenerate and adapt to the increasing load. As a rule of thumb, try not to increase your running performance by more than 10% per week.

Alternative between intensive and regenerative

Intensive and strenuous training should always be followed by a quiet training session. Take your foot off the gas, so to speak. A steady pace means being much slower than racing. You will be refreshed physically and mentally and you will be better prepared for the next difficult sport unit. Variety is the key to improving yourself. The body needs stimuli, but also active relaxation. As a rule, you should still be able to talk during the easy run and not get out of breath.

Avoid irregular exercise

In one week you are super motivated and power yourself through your running and sports units and in the following week you are more lazy on the couch. But you can only celebrate success with persistence and regular training. Often there is a lack of structure or a goal. It’s important to find a way to keep motivation high. You should pay attention to a balanced training. Alternatives such as weight training and stability training can also be incorporated.

Never skip the cool-down phase

Every running training should end with a relaxed cool-down phase. The pulse rate is slowly reduced. Through the more conscious way of ending the training, you enable your body to start regeneration immediately and reduce muscle soreness and injuries.

Rest periods are a must

Many runners are afraid to rest and think that rest destroys their fitness and performance. The improvement in physical fitness actually takes place in the resting phase. During this time, the body adapts to the set training stimuli. Therefore, with the same load, you are often less exhausted during the next training session. Only those who integrate regeneration into their training will actually make progress in sport.

Other mistakes are the lack of balance in the water balance and/or the lack of correct food intake after a training session. This also slows down regeneration.

We hope that the tips help to optimize your training and make it meaningful. Those who act smart will experience success.

Cold, wet, dark – this is how running is fun even in autumn and winter

The time has come again when you usually leave work in the dark, your weaker self is particularly strong and you actually want to go straight to the couch.

But there are reasons not to do just that. Fit people are made in winter and not in summer. Those who persevere and focus now will above all have fun in the sport and be proud of themselves.

Running in the cold season – tips on what to watch out for

With the cold temperatures it is important to pay more attention than usual to the warm up and also the cool down. The body is prepared for the “more extreme” stress and the risk of injury can be somewhat minimized. Stretching after the run should take place in a warm place (e.g. stairwell), otherwise there is a risk of cooling down.

Drinking

Drinking water is just as important in winter as it is in summer. This means that even if you are not thirsty, make sure you are drinking enough fluids. The drinks shouldn’t be too cold. It is much better to use lukewarm water or tea.

Suitable shoes

A good choice of shoes is worth its weight in gold, especially when there is a risk of slipping and mud. Wear shoes with a profile and it makes sense not to run off-road. You can also adapt the step technique by taking smaller steps and placing your entire foot on the floor. This gives you a better grip.

running in winter - running shoes

Not too much clothes

When you start walking you should still feel a little cold, then you are properly dressed. Better to choose several thin and breathable layers based on the onion peel principle. The air between the layers stores more heat and optimally transports moisture away. Thicker clothing is not recommended as it will make you sweat very quickly.

running on winter - ice

Breathing

In the cold season it is better to breathe through your nose and protect your mouth with a scarf. The cold air stresses the bronchi, mucous membranes and lungs. The air heats up through the scarf or other protection. However, breathing through the nose has the disadvantage that too little oxygen is absorbed at high running intensities/intervals. Therefore, you should better avoid intensive units. From a temperature of minus 10 degrees, it is advisable to move the training indoors.

Common cold – what to do?

Anyone who is sick should stop. Most runners find it difficult to take a break, but it doesn’t get any better. In the worst case, there is unfortunately a risk of heart muscle inflammation. So it’s better to shift down a gear, but easy walks in the fresh air are always good. Anyone who is afraid that their performance will collapse can be reassured, because it will not. Within a few days you are running on the same level again.

How do you motivate yourself to go running?

The question is not always easy to answer, especially when it is really wet, dark and cold outside. But the feeling after a run, especially in the uncomfortable weather, is a great motivation. Afterwards, treat yourself to a hot shower, chocolate, or good meal and you’ll feel great. The feeling of having moved is always a great help and remember that you are doing something for your health.

Which running equipment is important in winter

  • A headlamp is essential when running in winter. This enables you to identify tripping hazards in good time. If you have to get used to wearing headlamps, also due to the higher movement of the light cone on your head, you should try chest lamps with belts as an alternative.
  • Light functional clothing, ideally with reflectors or in neon colors, support the visibility and safety of the runner.
  • Thermotights protect against the wind and are comfortable.
  • A running hat and gloves are important because most of the heat is lost on the head and the hands are often cold.
  • For beginners, it makes sense to start running early in autumn, because then you are better off staying tuned. Those who start early will gradually get the body used to the cold. It is then no longer that bad to run outside on a regular basis. It is much harder to keep up with runners who are late for regular training and winter is already well underway.
running in winter - headlamp

Sore muscles, friend or foe?

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If you usually start again after a long break in sports or increase your workload too much, it usually hits: the sore muscles. For many athletes, this is a brief confirmation of having successfully trained, but also uncomfortable when the sore muscles are particularly painful. The smallest movements are painful and then no longer feel good at all.

What exactly are sore muscles?

When the muscles are sore, small tears appear in the muscle tissue. Mainly little trained muscles and you get it with unusual physical exertion. The sore muscles often only appear on the day after training and it can take up to a week to heal.

What causes sore muscles?

Unusual loads and movements are often reasons for muscle soreness or training at performance limits. Sore muscles are not bad and often take a few days for the pain to go away completely. There are ways that one can do to speed healing and relieve pain. Here are a few tips:

Can you do sports despite sore muscles?

First and foremost, sore muscles are good. It’s positive and when you have it. You have set training stimuli and can look forward to building muscle or improving endurance. Nevertheless, you should now allow your body to rest or not offer any further intensive training sessions. Cell repair takes time for the pain to subside. Only gentle movements are useful and even help to accelerate healing and regeneration.

What helps with sore muscles?

1. Sports nutrition

Ingestion of proteins and adequate hydration support the repair of muscle damage. Artificial proteins are also recommended because of the amino acids, as well as natural proteins such as eggs, legumes (e.g. lentils), nuts, meat and dairy products. In addition to protein, magnesium and zinc are also important. They help to form new cells. Drinking a lot is good for sports anyway, but it also helps with sore muscles.

  • Examples of foods that help relieve sore muscles:
  • Yogurt and cottage cheese
  • Nuts have healthy fat and contain vitamin E.
  • Fish, e.g. salmon, contain important omega3 fatty acids
  • Berries (antioxidants)
  • Beetroot (in juice form)
  • Eggs

2. Light movement

Cycling, swimming or walking are ideal for promoting blood circulation. Right now, no more abrupt movements that could cause further damage to the muscle. For example, if you have sore muscles from intense running (intervals), you could walk the same distance quickly to compensate.

3. Keep your muscles warm

Warmth is the best tool ever. Soak in a hot bathtub and use a special bath additive that promotes blood circulation, e.g. the Rosemary Activation Bath from Weleda. Warmth is primarily a pain reliever. Other very good options are warming ointments (e.g. horse ointment), electric blankets or going to the sauna. By the way, ointments are also useful if you use them before exercise. Muscles are loosened and the ointments have a preventive effect.

4. Gentle stretching is allowed

If you stretch gently, you can at least relieve the sore muscles a little. What you shouldn’t do, however, are massages or excessive stretching. Too much pressure when stretching can cause the muscles to rip further.

5. Taking pain medication

If it hurts too much, you can also use painkillers in exceptional cases. However, these do not help to heal the sore muscles, but only to relieve the pain temporarily.

6. Sleep

The best medicine of all is sleep. During this time, the body can fight the muscle pain. So just flop onto the couch, without a guilty conscience.

How can you prevent sore muscles?

Ice baths directly after training, promote regeneration and prevent muscle soreness. If you have a cold stream nearby, just jump in or the cold shower at home. Make a ritual out of it, then you will find it less difficult at some point. Another important point is not to increase the training enormously, but only slowly and gradually increasing the workload. The motto is not to overdo it and pay attention to what fits your muscles, in particular when it comes to weights. It also helps to schedule regular exercise so the body gets used to it.

Good reasons why you should go running in the morning

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Are you already an early bird or do you still have to convince and torture yourself out of bed in the morning and jump straight into your running gear? Especially those who train according to a training plan sometimes have challenges to work through the given units. Time and again, private appointments come in between, block the evening or long working hours and the only option left is to slip into your running shoes in the morning. Unimaginable for you? Below we give you a few good reasons to give it a try anyway. It’s worth it, because running in the morning works wonders, I promise!

run actively in the morning into the day

1. Enjoy the peace and quiet

You can’t believe how quiet it can be in the morning hours, even in the big city there is this calm. Everything wakes up and you in the middle of it all. Plus, you’ll be less distracted because generally fewer people will write or call you at this early hour. The best thing to do is just leave your cell phone at home and devote your full attention to yourself and your run. In between or before the run, breathe in and out vigorously a few times, hear the noises and feel into your body. You will feel how good Me-Time is doing you.

2. Explore nature

Go for a run in the country, nature has a calming effect on people and gives you strength. For many it is a place of power, as trees, plants and meadows can actually have a healing effect on the human body. As a whole, the air is much fresher, cooler and more pleasant, a great advantage especially in the summer months before the heat of the day sets in. Running in the park, forest or by the lake is especially worthwhile in the morning and you should experience it, even if you have to sacrifice a bit of sleep as a result. By the way, after a good night’s sleep you feel much more productive than in the evening after work. Daher achte trotzdem auf ausreichenden Schlaf.

early bird runs nature running

3. The feeling afterwards

Those who go running in the morning have a happier start to the day. It’s really like that. Just the feeling makes you proud of having done something that many of our fellow human beings can never even imagine in the beginning. There have been many studies showing that exercise in the morning, in particular, gives people more self-confidence and reduces depressive symptoms. The others will admire you. Do not you think? That is really the case too. For example, your colleagues in the coffee kitchen will admire you when you tell them about your morning adventure run. You will often hear: “I couldn’t do that.” Most of them stare at you with tired eyes, which gives you additional motivation. Be proud of yourself.

4. A lively start to the day

If you did sport in the morning, you are more energetic, in a good mood and full of energy. In addition, your circulation and metabolism are boosted. In this case, it is important that you move outside in the fresh air, because the oxygen supplies your cells with energy. You yourself are more energetic, stronger and can concentrate longer. A bad-tempered colleague is welcome to come, you will cope better with challenges with your positive mood.

early bird runs more energy

5. Summer is simply the best time of the day

In summer, ozone levels are still low in the mornings and exercise in the fresh air is good for you. This is the best way to start the day. A good mood is guaranteed. In acute heat, the morning hours are generally the best time for sport and exercise, but there are a few things to consider in the heat, you can read our tips here.

going for morning runs best time

6. Exercise sessions are rarely canceled in the morning

By the way, if you plan your runs in the morning hours and omit the snooze function, there is seldom anything to prevent a run. In the evening hours there are often appointments in between or you have to work longer, for example, so that the planned unit often fails quickly. The resolution to go for a run after work becomes a challenge again and again during the day, for example when friends ask to go for a drink, the girlfriend would much rather go to the cinema or the colleagues arrange to meet at the next after-work party. Therefore, always tick off To Do’s in the morning.

Run in the morning, a few tips to ensure that it works in the future

So that running as an early bird also works in the future, we give you a few tips below to make it easier for you. Because all the reasons that speak for it don’t necessarily make it easier to actually jump into your running shoes.

  • Put your running gear ready in the evening, preferably right next to the bed so that you can slip into the gear immediately.
  • Forget the snooze function of your mobile phone, that’s a no-go from now on! Much better to get up right away, you will literally feel the energy and it will become normal for you over time.
  • Have a glass of water, splash your face with cool water, and you’ll be awake.
  • Run on an empty stomach or not? Many morning athletes do without breakfast because of the lack of time and actually that’s not that bad. You should only have a small snack beforehand (juice spritzer/banana/small energy bar) for longer runs so that the energy supply does not come from amino acids. Keyword burning fat and empty glycogen stores
run before eating?
  • Always incorporate a short, gentle warm-up program into your morning run. The mobilizing movements make you relaxed and ready for the subsequent effort.
  • Start slowly, that is, don’t start the 15 km long run right away, the 5 km are enough. If it is very hard for you, it is not bad to go in between. You shouldn’t overwhelm yourself.
  • Run with music if it makes it easier for you. However, you will be less aware of nature and miss the sounds of the morning.
sporty with music
  • Don’t forget to smile. Every smile makes you happier. You might run into other runners who smile back. That feels good.

A sporty start to the day

We hope that these tips will help you start your day better in the future. In the future, take time in the morning for yourself, your body and your health. Find your personal morning routine to start the day with lots of positive energy. Eine gesunde Ernährung gehört übrigens dazu. Solltest du weitere Tipps haben, schreib uns. But now we wish you a nice next run in the morning.

DATEV Challenge Roth

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Home of the Triathlon

Challenge Roth – the largest triathlon in Germany with around 4,000 starts and half a million spectators. Goosebumps are guaranteed here! The Challenge Roth attracts thousands of athletes, spectators, fans and helpers year after year. Once you have been drawn into the Roth spell, it will not be so easy to get out!

Swimming start on the Main-Danube Canal

6.30 a.m. – start of the professionals. The sun rises over the canal, the starting music sounds, hot air balloons rise into the air – more goose bumps are not possible. On the left side of the canal-spectators. On the right side of the canal-spectators. On the bridge over the canal-even more viewers. Start group for start group goes to the start line and everyone is cheered on tirelessly.

Swimming at Challenge Roth is not only something very special because of the great atmosphere. Despite swimming in the open water, most athletes feel very comfortable swimming in the canal, as in contrast to large lakes or even in the sea, you always have the security of being able to swim to the side in an emergency. In addition, the swimming course is particularly spectator-friendly, as you basically have the opportunity to watch your swimmer over the entire course.

Cycling on the world record track

Feel like the professionals for once – that is definitely possible on the bike course in Roth. The bike course goes over two laps, so most age group athletes are overtaken on their first lap by the professionals on their second lap. This means that everyone can cycle alongside the most experienced triathletes in the world!

Run to the stadium!

3.8km swim-check! 180km cycling-check!. Now another 42.2km run? Crazy. Even so, thousands of athletes compete the full Ironman distance every year. The running track in Roth was built just two years ago. First of all, Roth goes out to the canal where you run an up-and-down course. Then it goes back through the atmospheric nest at “Speck”, through Roth and then up to Büchenbach. The nasty thing is the vertical meters over the last ten kilometers, when the legs are heavy and the body is tired. Anyone who has familiarized themselves with the route or has already been to Roth, however, knows what to expect at the end of this ordeal. A stadium filled with 10,000 people who are happy, cheering and calling out to you. The feeling of walking into this stadium and experiencing this incredible atmosphere cannot be described in words. Anyone who is lucky enough to enjoy this moment will not forget it in their entire life.

Ironman 70.3 Kraichgau

On June 2nd the Ironman 70.3 took place again in the beautiful Kraichgau. As in previous years, this time it was again a real heat battle. At temperatures around 30 degrees in the shade, without a single cloud in the sky, the athletes fought their way to the finish.

The day before

Before you can compete, you must first take care of your starting documents. At most events there is the possibility of picking them up one or two days in advance. First you should check whether the timing chip is in the starting bag, as it measures your own times in the race. You should also include your bib number, swimming cap, changing bag and, if necessary, a ribbon for the pasta party.
The day before Ironman 70.3, the Bundesliga starts in Kraichgau. To see this spectacle once is very interesting and motivating for your own start!

The nervousness increases, the tingling in the stomach gets stronger .. the day before the race most athletes get a little restless. Have I thought of everything? Am i really fit enough? These and other questions probably concern everyone who takes part in a race.
Hundreds of athletes walking around the venue, checking in their bikes or standing in an endless line at the popular pasta party, can also throw you off your feet.
In Kraichgau there is a competition briefing for individual and relay starters the day before, with a huge buffet with pasta, salad or cake. It is advisable to not only to appear there for the food, because the competition briefing is essential for every participant and also a compulsory program!
The organizer explains all the important rules there, what you should observe and how exactly the routes run.
After the meeting, the individual starters went to the bike check-in. The relay cyclists only checked in their bikes in the morning on the day of the competition!

Bike-Check-In

In contrast to many smaller competitions, with the “long edges” you don’t deposit your things directly on the bike. The only items on the bike may be shoes and a helmet (possibly sunglasses). The rest goes into the so-called changing bag, which you hand in at the changing bag tent when you check in the bike. It is important that the start number is stuck on the bag, as these are hung on a stand according to the number.
The same applies to the change from bike to run. You finish the respective discipline, look for your bag and supply yourself with your own utensils (clothes, food, cap, sunglasses, socks, etc.).

Competition day

Finally the time has come! All organizational things are done and the day has come when all the training will prove worthwhile.
Now it is time for: Get up early enough, eat enough food, drive to the starting point and then give everything!
Swimming in the Kraichgau is undoubtedly very pleasant. For a few years there has been a “rolling start”, which means that the starters are sorted according to swimming times, so that swimmers who swim at a similar speed are gradually let into the water in groups. Don’t worry, your time will only start when you have run over the time mat at the start.

Finisher!

After a long day, at some point it will finally be: Welcome to the finish line!
What is a bit mean in Kraichgau is that the running route goes over three laps and you pass the finish three times before you finally get to the finish channel yourself. When the time comes, however, you are all the more pleased. Everyone can be proud here!

You can especially look forward to the catering at the finish line while running. The organizer goes to great lengths every year so that nothing is left to be desired, from fruit, pretzels, sweet pastries to pizza, Maultaschen, Cola, non-alcoholic beer and more.
For those who find it a little difficult to run afterwards, there are countless masseurs available to ensure the well-being of the finishers.
Finally, the Ironman 70.3 Kraichgau was once again a huge success. The atmosphere was excellent and the athletes were overjoyed to be able to cross the finish line after such a heat race.