News : Improvement of running training: This is the perfect recipe

Plans have been written too often about plans that bring you even higher, even faster, even further, and in my opinion plans of this kind are no longer up to date. If you really want to run a marathon, even a half, you should make your own plan. And that's good. First, it is not without structure, because unprepared to run a marathon is grossly negligent. Secondly, it is good to read in to engage in different training and philosophies. Sharing with experienced runners always makes sense.

Runners should learn from hockey players - in three areas

But what is more and more about "new running" is not the dull running alone. The topics of variety compared to running training, regeneration and nutrition are the top 3 topics, which are becoming more and more important. Who wants to increase his performance, must illuminate exactly these three areas exactly.

Thomas Stock and Matthias infant are the club doctors of the Kölner Haie. If you think that ice hockey must be the main thing, the main thing must be wild and bloody, you're wrong. On the contrary: You can learn a lot from this sport as a runner.

1. Variety is crucial

Who would play as a runner from time to time to ice hockey, would clearly have the advantage, says Haie-Doc Thomas Stock: "A well-balanced training means that the various parts of the body and muscles are charged sports specific, by a regular change of exercises and intensity overloads and injuries In addition to endurance and strength, it is also important to promote coordination in order to optimize movement sequences. "

Ice hockey professionals have an extremely high training intensity, which in addition to the speed and agility on the ice, an enormous muscle power of all body parts is required. This training is therefore very balanced and therefore of course also on amateur athletes in reduced intensity transferable. The high speed of the game requires great coordination skills, which are also of great benefit in mass sports (for example for the prevention of injuries).

Matthias also finds himself in a similar horn. Where he always has the individual people in focus. And if the training plan, then it must be completely tuned: "At the Kölner Haien we have a special fitness trainer, who takes care of the off-ice training.At the beginning of the season and twice during the season a corresponding performance diagnosis is carried out is then individually tailored to the players in order to improve deficits can. In the hockey-free time, the players get an individual training plan. "

2. Regeneration is as important as the workout

Who runs often and maybe more often, usually wants more. And much more. Anyone who runs regularly forgets ever the absolutely necessary breaks, in which the body can recover. And he has to. More and more doctors and experts urge urgently to pay attention to the regeneration. They go even further. Regeneration is just as important as the training itself.

This is also how Thomas Stock sees it: "Regeneration is very important because the energy stores should be filled up after a stress and also small structural damage in the area of ​​the musculature must be repaired.Furthermore, the regeneration phase significantly improves the neuronal control. In addition, it is important to eliminate the degradation products of the metabolism from the body. "

The regeneration does not have to be passive

But what if this fever comes on a training-free day? When the body screams after running? It can be so distressing to do nothing, not to walk. For me that was - if I even built these days - lost days. I have been running every day for almost four years. And suddenly everything should be over? If only for one day? No, I'm not addicted. Not me. I simply missed the movement on such days.

Matthias Kleinkling has saved me with his opinion as an experienced doc: "The optimal regeneration is also connected with the corresponding load.This is a passive regeneration phase, as well as an active regeneration phase, depending on what time you are in the competitive phase, come For example, in the course of a marathon preparation you can exchange the running shoes for regeneration against the bike. "

I really like the "active regeneration phase". I really love her very much. And I love my bike, on which I like to regenerate on a Sunday over 50, 60, sometimes 100 kilometers. How good that there is the active regeneration phase. Condition: One eats enough and above all things correctly. A tiresome topic. Vegan or just vegetarian, sugar gone, carb away, more protein, how then?

3. The right nutrition is important

Thomas Stock has the perfect answer for the third top topic, nutrition, which should round out our FOCUS online recipe.

His diet plan for the superstorm of the future looks like this: "Basically, it is important for both athletes and non-athletes to eat a balanced and adequate diet, which means that a sufficient or adequate intake of macro and micronutrients results in a healthy diet."

For the runner, however, the following applies:

• a demand-based energy intake
• a high nutrient density (amount of nutrients in relation to the energy content), e.g. Fruit, vegetables, whole grains, low-fat milk and dairy products as well as lean meat and lean fish have a high nutrient density; on the other hand, foods high in sugar and fat or even alcohol have a very low nutrient density with the consequence: many calories but hardly any vital ingredients
• adequate hydration
• adequate carbohydrate intake
• a controlled, but adequate fat intake
• The intake of high-quality proteins (high biological value): the higher the quality of the absorbed proteins in the diet, the better they can be converted into the body's own proteins
• Versatility of a load-balanced meal distribution and frequency
• a need-based intake of vitamins, minerals and trace elements to regulate the high metabolic rate

If you pick up these three pillars, and add a variety of running training, you're much closer to your goal.

And in a healthy way.

If you then listen to the signals of your body, and pay attention to the necessary fun in training, then you have done everything right.

That's how it works