Tips about Running and endurance training

Mostly important is health – oriented training if you do not want to hurt your body. The running time is very important for you? So you need to create a performance – oriented training.  In any case, you should consider different things for both options:

Self-assessment

-          Do not put your goals too high but realistic

-          Increase progressively (from easy to difficult)

-          Choose not too long distances

-          Choose a tempo that you feel comfortable

Equipment / Closing

-          Choose clothing / epuipment that fits tot he weather

-          Feel comfortable

-          Good Running shoes

-          Be carefull when you buy new shoes and look out for these points:

-          Flawless adaptation tot he foot

-          Good footbed

-          Soft wedge heel.

Running Preperation and Gymnastic

-          Warming up for a few minutes

-          Loosening and stretching exercises (this prevents injuries, preparing for performance)

-          Streched should be intensely regions around the running muscles

-          The muscles of the upper extremities should not be neglected

Regularity

-          2-4 times per week running

-          Rest days are very important

Running Techniques

-          upright posture (optimum utilization of energy)

-          Right negled arms + lead your arms close along your body

-          Rolling from the heel area to the metatarsal and toes ( for a economical rythm of running)

-          Running rythm is not necessarily be connected with breathing (often are three or four running steps proposed for one inhalation and exhalation)

-          Its important that you breath relaxed and feel comfortable with it

liquid intake

-          regular admission

-          if you like, you can also drink non – corbonated water

-          It is important that you drink – so your drink should taste good because you should like to drink.

-          Small amounts during the workout, replenish depots after workout