Jäger Schnitzel Münzmallorca and-tan.

Barbecue chicken brown arms and legs, torso blendendweißer: Hardly spoils summer sun with the first warm rays of the mutated race fan to chipmunks. Stefan Achilles reader analyzes the latest trends complexion - from Münzmallorca screen until brown.

 

Fortunately, I am of her skin to those who quickly get color. Since the running mostly in the face numerous existing welding obviously like little drops of burning glass effect, transforms particular color of my face anyway-never-quite-faded quickly to a soft beige. The arms show in the weather quickly a clear tint on summer.

Getty Images
Eincremen not forget: Definitely Malle tan-Type S

The legs are not only lagging in the race, but also in the browning speed slightly behind, but take the time to a darker complexion. Of course, only in the area between the bottom edge run pant cuffs and socks. Buttocks, upper torso and feet are bright because they are covered while running. When Entblättern leads then depending on the degree of browning funny sights. So as if you had a white T-shirt from the grill chicken colored arms hang out, which in turn by a white stripes are adorned - where running the Pulse watch her job after it.

Interesting is also the contrast between skin-colored feet and brown calf: imaginary tennis socks without stripes. Before the domestic level this is all harmless. But if I am on the first outdoor swimming pool or beach visit think I already see the people amused grin and hear children's voices: "Look, Mummy, because the man looks like a black and white cookie."

Since it is still a few other skin types, there, here is a small tan customer. Obviously highly unscientific and purely subjective zusammengestellt.

Runner tan: Tanned are usually the face, forearms and lower leg. The places where the sport is, to stay light-skinned. Runner tan occurs mainly in the sunny season, and leaves behind two-toned body, naked to the zebra stripes or chess remember. A similar pattern also adorns like cyclists and looks the same from stupid.

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

Builders tan: Similar to brown runners. However, because of the safety shoes of pale cheese portion on foot higher. For promoters of rib-undervests are also lots shoulder brown. Not to mention the area above the back when bending over slip waistband. Also known as a so-called builders decollete, tanned not less than meat unappetizing color. The builders also occurs mainly brown in times of increased exposure to natural sun.

Münzmallorca-tan: Regular, intense chocolate complexion, which extends over the entire body and the whole year, mainly to women and be admired. If caused by regular solarium visit. The year-round hunter schnitzel color indicates increased aging of the skin out, so that the electron-beach disciples often already before entering the retirement age on the neck and décolleté so wrinkled look like a crocodile leather handbag. Only brown.

English tan: Virtually non-existent. The English tourists regengewohnte discolored skin is usually red, not brown, before returning abpellt.

Malle-tan (Type K): Also known as "brown lump tourists." Often paired with English emerging as spotless tan. There are two sub-species, whose demarcation is not always easy. Malle tan-type K differs from the runner tan mainly by brown and white striped legs, caused by sandals and Riemchenschuhe. When females are often still bright stripes in the chest and shoulder-neck area added by the shirt-makers and swimsuits caused. It is often observed in cultural site visitors, Cafehaussitzern, Stadtbummlern and people who are out of shame or taking half naked on the beach do not want to show.

ACHILLES-NEW BOOK

Finally, it is so far: Germany's runners have the perfect excuse for the tedious pace of training to tails. You must first of Achilles-the new book. Germany's funniest amateur runners has its columns to a new piece of forest and meadow run literature zusammengetackert: "Learn to walk without suffering" is available now in a good assortment of ramps and remains in blogs shop. The question "Can you actually run without having to suffer?" Achim normally answered philosophically: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

Malle-tan (Type S): The tan-Malle Type S has fewer white spots and is often caused by long hours at the beach-loungers, regular turning of the body, profuse sweating without exercise and occasional wetting of the body with water and deliberately creates hard fought to leave after the friends, colleagues and relatives to impress. They replaced while on leave at the Münzmallorca some tourist-brown and often disappears within a few weeks, if not Nachrösten at the solarium or on Balkonien obtained. With frequent repetition of similar Jägerschnitzel leather-factor as the Münzmallorquinerinnen.

Finally, I wish to mention another type, whose name is in the choice word for the youth at least 2008 to the second place has done: tan screen. It refers to the milky white pallor of a computer freaks, the sun is often only through webcams looks. The degree of browning is - as the hunter schnitzel leather factor - close to zero. Grandma always said earlier: "The looks like ash, milk and spit." If the PC user duration but longer times in daylight in front of the door dares, he will often tan from the English by surprise.

More adventures of Achilles' race-readers, there is
Achim-Achilles.de.

99 Luftballons in the womb.

Achim Achilles' body gutgeölten like a precision machine. Believe it. Mona wife would be happy to medically confirmed. In the waiting room is our miracle runner still good things in which he makes the ergometer Armstrong - then the stomach and Darmblogsung on the program.

 

The hour in the waiting room with distributed I desert my wife curses. Why did I have to check by Mona hunt approved? I am a runner, so fit. The excellent
Training of clipboard-Karraß turns me something sooner or later into a precision machine: the heart of a diesel, the cycle as stable as my ten-kilometer time in eight years, gastrointestinal Buddhist relaxed. Why this Untersucherei of body areas that you simply should leave? Never change a running Achim.

AFP
Balloons: A lot of hot air

Other hand, such a waiting room as psycho-doping. It feels the lame Hoppel joggers like an Olympic champion. A right pants overweight lady, a left staring Bushido clone prolligem in white on his rancid Unterarmgips. I include quad fractures, three back, half a dozen room-diabetics and depressed. My Hüftreißen is a joke against. For me, the doctors would find nothing Squadron. I am the VfL Bochum of the German health system - unkaputtbar.

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

Sister Hildegard led me to the first station, a cardiologist with a slender nose tip eyeglasses and duration skepticism in view. "Please Make Clear," he commands it. I would prefer the shirt like a lasso over the head swing in order to humiliate Doc. But Hildegard is just outside. So spare me the number for Dreamboy later. The nose glasses slaps me a pound Gleitcreme on the ribs and goes with me on his depth sounder around. "Do you sport?" Outrageous question. You can see that surely. "I walk", I reply, and wait in vain for a praise. On the screen, my heart beating. Through deep breaths, I try to reduce the pulse frequency. Nose glasses remain unimpressed. "Slightly magnified," he says finally. Yes, and? "It looks quite good", are wringing the male wear out. "Could I have that in writing?" I joke. Nose glasses replied: "Look a bit more on your liver." I nod silently and think Papperlapapp - only alcohol-free is also not a solution.

Gangs sublime I advance to the next test: ergometer. The plastic device is spillerige after my inaugural ready for the hazardous waste. With fingers pointed flanscht Sister Hildegard a dozen measurements Eumel on my upper body. I prefer the one and my stomach, a soft erotic crackle can be heard. After a quarter Gestrampel I'm ready. "Since we had already poor in your old age," says the doctor. Blödmann. That can surely with much more admiration noted.

ACHILLES-NEW BOOK

Finally, it is so far: Germany's runners have the perfect excuse for the tedious pace of training to tails. You must first of Achilles-the new book. Germany's funniest amateur runners has its columns to a new piece of forest and meadow run literature zusammengetackert: "Learn to walk without suffering" is available now in a good assortment of ramps and remains in blogs shop. The question "Can you actually run without having to suffer?" Achim normally answered philosophically: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

"Then I can go now," I say in the hope that the residual program gets forgotten. Sister Hildegard shakes his head. "We still want the stomach and intestines blogsn," she says. Lens nonsense. "We want to have nothing at all times. Mona and the white coat mafia want. I want to go home, I would even volunteer to make a tempo run.

"Pull your trousers?" Hildegard says the freezing cold. My knees are shaking like a half marathon, and this comes not only from the Abführzeugs to me since 24 hours weakens. "But, I ähh, still have a connection date, I Stammel. "The doctor is the same. You must not be afraid," says the sister and spread a thick throwaway document. Until a minute I thought that they were in their 40s with exactly between the two phases of life there, where the man diaper material needs. About me Frankenstein's face appears. He piekt in my arm and says that I should count to ten. With two on and I run into a Venus Express flight direction.

Four hours later. A finger in my ribs piekt - Sister Hildegard. "How do you feel?" She asks. "Wide like a snake", but would unmedizinische the correct answer. Instead entfleucht me a hearty belch. My throat burns. About the rest I feel better off. "The doctor wants you to speak. It may be that you still have air in the stomach," says the sister. I burp "Aha."

With 99 balloons in the body drag me into surgery. On the desk is a blurred photo: Looks like a mushroom in a stalactite cave. I will not know what it is. "Good thing you came," says the doctor with a serious face: "In a year or two it would have been the thing a lot of trouble can make." Screening took place I always superfluous. Up until just two minutes. Running alone, but apparently not enough to extend life expectancy.

For strong nerves and stomachs, there is
here a picture of the mushroom cave.

The eye is running with.

Widely taboo topic: There are runners who also run so fast because they are frighteningly little weight to lug around. Achim Achilles and his team know about this phenomenon and call it by name: anorexia.

 

Achilles Hi team,
I (46, 1.70 m, 67 kg) have the feeling that I am always on
Trainingspuls highly recommended. I train like so 110 to 120 strokes. For more do I start to japs and will krebsrot in the face. Ten years ago, I've trained at 140 times, but this has now been completely excluded. Is also normal that the declines with age. I believe that
my pulse is generally quite low, and that it is in order, at such low levels to train. Or am I wrong? What the experts say about this?
Regards, Johanna

DPA
Healthy Nutrition: Important, but it may be time a calorie to be

Dear Johanna,
who recommends you because too high a Trainingspuls and on what basis? Is there baseline data? If you are at 110 to 120 beats the feeling then you encumber sufficient, and there comes a certain amount of effort, then that's okay. Of course you can also practice in higher Pulsbereichen and thus improve your performance. That's but practiced. Short, fast runs at a higher Pulsbereich break is followed by a helpful agent. Trau dich the quiet times! A red head is still no problem. Good luck, your clipboard-Karrass

Dear Johanna,
I'm not that type of physician training and also no longer with Pulsmessgurt. "Too much information," says the Anglo-Saxon. If you but a few years ago in entirely different pulse unterwegs warst regions than it is today, then you should perhaps look at the cardiologists look.
Besten Gruß, Achim

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

Achilles Hi team,
I wonder about the statuses of some poor runner. I am 1.75 meters, weigh 80 kilos and walk anyway. Recently I was in my race shop, where I am the owner (Marathon best time 2:30 hours) pointed out, but how quickly the customer ahead of me already after one year running on it (ten hours in 39 minutes). As I watched the lady from the corner of their eyes looked, I would have her almost one of the gifts from energy bars, as bait at the box office are located. A height of approximately 1.55 meters with a maximum of 45, probably 42 kilos. Yes, because I could also run like a gazelle. But who is so thin, not just eat with joy (at least not the things that delight).
Nevertheless, further continuously, Nikolai

Dear Nikolai,
Best beautiful and good, but runs with the eye. Thus we have two. Also you mentioned an important keyword:
Running and anorexia, which is a widely taboo, though visibly existing problem, not just for women.
Besten Gruß, Achim

Hi Achim,
Advisers in all situations. Immediately is the marathon. Unfortunately I have versemmelt, vitally important to the wedding to think. The absolute prohibition, I was able to circumvent by my Rosy verspracht, the wedding dress to wear. Unfortunately, I forgot: Before the age of 19 I weighed 78 pounds, lost my weight but almost continuously increased annually by just under one kilo. The twine is not fit. My hope was always the suit in the clothing collection landed, has not been confirmed. My Rosy came with glittering eyes at me and said: "This is it, a lot of fun." With grace right before I come no further, to reduce weight significantly, is also rather pointless. Achim Well, good advice is expensive. Can you assist me?
Best Regards, Kuddel

Dear Kuddel,
there are very favorable change cutters from the Southeast European culture, for little money, even if elastic and breathable wedges into any comedy sew. If you look hard, there is windschlüpfrig, and behind you throws the thing away so eh. A few photos would be nice, like 35 or kilometers from the Red Cross tent. We're looking forward. Otherwise, of course, always: Ehefrieden be overstated.
Solidary husband-greeting by Achim

ACHILLES 'SHOP

New: Over 2009 calendars
Audiobook: The Walker-hater Manifesto
Classics: The race adviser
Standard work: The Verses

Reader Tip

Dear Achim,
to the question of the prevention of bubbles spontaneously occurs to me the following tip from military service times: Thin, tight, possibly for several days presented wear socks (they are nice to the foot welded in), about a second pair of socks coarser. Then rub the sock together, not on foot, so that the risk that bubbles are substantially reduced. This has even at 30-kilometer marches helped performance. Gruß, Thomas

Dear Thomas,
as an old friend of 30-kilometer marches performance, I like these socks technique the next time out. Will this year but probably nothing more.
Thank you, Achim

Training in the shower.

Many runners go in summer for triathlons. Following the motto: Who is not running faster, into the water just rises up and wheel-Achim Achilles reader Knut cartilage is such a case - he even used highly questionable aesthetic equipment.

 

The summer is approaching, the temperatures are rising - is reason enough to swim in warm clothes to slip. In any event, if you are as ambitious runners sporting variety studied, the first time for a triathlon training and open water swimming is concentrated on. Because, first of many triathlons will not pool, but outside (lake, sea, lake and pond) geschwommen. And secondly, there is also in the wet summer pretty fresh. Without a proper swimming Pelleport is because even nix.

DPA
Triathlon Training: Even in midsummer sometimes fresh

Newcomers are familiar with the black Pelleport only surfer films or documentaries about deep sea divers in the Arctic. And now will you do such a thing publicly take a walk, in broad daylight, without a surfboard, and without air bottle? But: It works, as from my own experience I can report. Before you jump into the water was the purchase of racehorses Pelle.

Since I was extremely embarrassed, me swimming in the only business of my home town of trial by various neoprene sleeves to torture, I moved my purchase on the Internet. After extensive comparisons and the intensive study of several forums, neoprene, I finally purchased a "Shorty" - which means a Neo with short arms and short legs. He arrived on time by mail, until the first triathlon remained a week.

Even more embarrassing than fitting in my business was, however, the test swim in the new sports outfit. The summer had now reached its zenith, and the temperatures were already in the late morning, at almost 30 degrees in the shade. Given this outlook could weather and I wanted the best will not be in the outdoor neopreniert lawn pool progressing to the swimmers and there in the field of view slightly bikini-clad beauties masked my laps.

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

Unfortunately, the only beach on the lake this summer, only closed for renovations. There, at least at night I would have a trial swim. So I did nothing other than me at home in the Pelleport to squeeze into the shower to get off and running hot water bath with the first Kraul exercises to begin. The fact that I have several Duschbadflaschen, the soap dish and, finally, the wall mount for the showerhead from the anchor pulled, it was barely bearable. Much worse was the sight of my wife Holden, her husband in the whole house was looking wild and rowing in the rubber suit in the shower took place. It took me many, many explanatory words, in order to restore domestic peace.

Then approaching the day of the competition. I felt at that time, despite my lack of bicycle equipment magnificently. Motto: Better in the badly dressed seated wetsuit than almost naked in the embarrassing swimsuit. Among several hundred other triathlon enthusiasts, I stood in the middle of the Ruhr area in my neo-Pelleport at the launch site next to the Dortmund-Ems Canal. The excitement grew, my gaze wandered through the Neo-Scharnstein.

Establishing long-Models in Model-dressed athletes with a view siegessicherem spontaneously gave me the impression that I am in my footling Short-short pants will never be part of this elitist sport would include upper. Fortunately stood beside me a man named peers such as Klaus. He had not only the same model as me. He is also on the network until anden, and it was for him his first triathlon. We would quickly agree jointly to last and so the burden of the other approaches.

What I have in the sample-standing under the shower had not noticed: The suit, in step too closely cut, pinched me in the swim between his legs. Well, that crawl in the face is mostly under water. Because Wetsuits expensive and time the races are manageable, I have in my step-limitation Neo five races and at least three times as many sample completes swim. But eventually I decided to finally cash in a sensible long-Neo to invest.

ACHILLES-NEW BOOK

Finally, it is so far: Germany's runners have the perfect excuse for the tedious pace of training to tails. You must first of Achilles-the new book. Germany's funniest amateur runners has its columns to a new piece of forest and meadow run literature zusammengetackert: "Learn to walk without suffering" is available now in a good assortment of ramps and remains in blogs shop. The question "Can you actually run without having to suffer?" Achim normally answered philosophically: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

In the shop (yes, I am now familiar with my penchant for wet even to the public) fit the thing as a one. And neoprene body were a unit, no tweaks, or scrubs threw wrinkles. And the water situation is designed with the whole-Neo sensationally good: It took only half as much energy to swim as in a swimsuit.

However, I quickly noticed that the entrance into the hull at the now renovated lake was much more difficult than in store. Will read: Without outside help, and I came in not only the thing (unless I wanted to swim with an open zipper, and after going under ten meters). Therefore, I have accustomed myself, only for very good, so hot summer weather in my wet suit to slip. Since then bathers always there, giving me back the zipper can be pulled shut.

However, on cloudy days or even drizzle I completely renounce neo-up training. It is simply too silly to me, 60 minutes in the drizzle with half-lowered Pelleport herumzustehen and scattered on a bad-swimmers to wait for me when tightening helps. For a suitable Neo, in the locker hineinschlüpfen I may be missing me (yet) the prize money. Therefore I rank in competitions too often in "also swam" ...

More adventures of Achilles' race-readers, there is
Achim-Achilles.de.

So hot as a volcano.

Achim Achilles is hard. Wife Mona is even harder. And therefore, our miracle runner no choice: He must see the doctor for screening. A Pülverchen should make him fit. The effect is, however powerful. Achim is eruptive.

 

The German wife is indeed in a permanent conflict of interest: You want to make a fit, presentable guy, but one day close to his life. In this respect I hold times as love is proof to me that Mona has been totally baseless to the doctor wants to hunt, to a comprehensive investigation. "I even go to the screening," says the wife. "Must it be?" Replied the man schwimmgestählte "No more excuses," says Mona, "you go."

dpa
Volcano (in Ecuador), almost as threatening as an appointment with the doctor

What a nonsense. Kern runners are healthy, if you gesplisster Achillesehne, low load and the asthma Hüftknarzen times aside. But the heart, circulatory system, lungs are tiptop. What we scurry every day by the Volkspark? It was precisely in order not to doctor it. As already sitting in the Walker. Too late. My substantive objections are again not accepted.

Mona holds the listener in one way and my calendar on the other hand. "Yes, of course, with stomach and Darmblogsung," I hear my wife say. It revolves around my hectic because they do not want to watch aside. Am I the screening Susan Stahnke icon? My gut is tiptop, especially after a magnesium infusion. And the stomach erst The constant running through Geruckel has almost miraculous effect on the entire digestive tract. The runs like a diesel.

Of course, prevention is totally important. But why me? Each Herumgefummel coats of white lead to any confusion, especially mentally. It also wants the hospital not be stopped, let alone in times of health reform.

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

"It still has time to treasure," I say to Mona. It pushes me a note in his hand: "Moviprep," is it. Never heard of? Sounds not bad, what could be illegal. "That thou shalt 24 hours before the deadline," explains the wife. I nod obediently. Probably a sedative.

Schnacki, my trust of pharmacists, grinning, when I "Moviprep" order and suggests rhythmic hooks upward into the air. I want him do not understand. But the evening, I must. Moviprep, which is a mix of battery acid and Katzenurin. Four powder bags are in two liters of water and make up the stoic hinabzuwürgen. From the second draft rolls of stomach and want to go. When you wait, you can mumbling swelling in the abdomen listen. Similarly, the volcano Krakatau shortly before the eruption geklungen have.

Who, however, be longer than six hours waiting in vain, should go to a doctor urgently. Otherwise the stuff to break the patient in a thousand pieces. All others receive a dozen sprint free units. Moviprep roars through the intestines and makes no prisoners. I feel like a steam cleaners from Kärcher. Only so much: From the first sip of this battery acid may be nothing more to eat. If you do not. Not even beer. Serious symptoms.

ACHILLES-NEW BOOK

Finally, it is so far: Germany's runners have the perfect excuse for the tedious pace of training to tails. You must first of Achilles-the new book. Germany's funniest amateur runners has its columns to a new piece of forest and meadow run literature zusammengetackert: "Learn to walk without suffering" is available now in a good assortment of ramps and remains in blogs shop. The question "Can you actually run without having to suffer?" Achim normally answered philosophically: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

The night is lonely, but not quietly. Mona has abandoned me. From weight management since Moviprep is a real insider tip, otherwise a Killer: knee bend, dangle limp muscles from the bone, the world looks from black and white. The proud athlete is a wreck.

Mona drives me to the hospital, so I can not ausbüxen. Total caring supervision. Outside the door sits a man in a wheelchair, which is a microphone to the larynx holds to a mobile phone to speak. Space for the cigarette is still between the fingers. Whether we are after the stress ECG again? Against this sport, I also had friend with a double ration Moviprep more chances.

At the reception, I expect, from a terribly well-tempered lady. "Gastric and intestinal blogsn?" She asked loudly, so that it is also the last of the two dozen waiting hear. What would action star Chuck Norris made in this situation? I nod. Of course, the vultures Feixes behind my back. But I do not care. Mona will be proud of me. A happy wife is all that counts in life.

Thirst is a good indicator.

If the mileage on the dry spell are: When should you drink while running? Previously one would have answered, never. Achim Achilles and his team see it differently, but find that it is anything but does not matter what liquid it takes to himself.

 

Hi Achim,
after a top-2008 season (in October with the coronation at 1:05 Time 13-kilometer race) I have winter depression and stress test a quarter long to complete couch potato can be. Follow-eight kilograms of unwanted inertia and a caved fitness, which I did not dare, try out. Now I had my runner friends have promised last year to participate in a double barrel (1st day: 34 kilometers, the following: 22 kilometers). What would you do in my place, according to the tests with a time window of only two months of the promise manfully einzulösen?
Thank you from the runners in distress, Andreas

DPA
Running and drinking: All five kilometers a small sip

Dear Andrew,
immediately sell alcohol, eat nothing more after 18 and a clock
free training consult.
Have fun in the asceticism wishes Achim

Hello Andreas,
Necessity is the mother of invention know, but so far you have to improvise at all. you have a goal and also are you in

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

the guys in the word - what do you need more motivation? Go out and start with a few loose-testing, not so long, so that you are at the end is still pretty good. Your body will remember how nice it was last autumn, and you will quickly come back in full swing. Three to four permanent streams in the week you should run through. Fang with 45 minutes and increase up to an hour. After two weeks should be familiar and no longer feel so exhausting, so that you pace and distance can vary slightly: a long, very quiet endurance of up to 90 or 100 minutes, a shorter, fleet up to 50 minutes, and a loose drive game , that is a playful tempo change. That should be enough, especially when such a run, as your plans it, lots of fun and euphoria added to the lack of training kilometers offset. I am sure you will run like a man
Have fun, your clipboard-Karrass

Hello Mr. Karraß,
I have a question that has to get me to burn, because only three days until the race to stay. I would like on Sunday run a better time than last year at my first participation in a contest; time was 2:13 hours. My problem: I think I overtrained something if I do in my tendons and muscles purely hear. Now my question: How should I approach the next three days in order to maintain muscle tone, but a further Muskelübermüdung to avoid? My training: three times a week, 11 kilometers in the vineyard, the last two Saturdays each 22 kilometers. Your Council would help me a lot, even if he can only generally gehaltensein.
Alice (1.66 meters; 55 kilos)

Dear Alice,
Training your way, I would:

Thursday: 3 kilometers very loosely run, with a break elongation and then 15 minutes faster than normal, relaxed pace of running. At best a small tick faster than the desired half-marathon pace.

Friday: Six to eight kilometers, completely relaxed, only in the air, no speed.

Saturday: nothing!

But most importantly: Do not worry, and rejoice on the run. Start extremely loose and you increase after three to four kilometers inside slowly.

Good luck and tell us!
Many greetings, Jens Karraß

Hi Achim,
at what length should be running liquid to take? What would you recommend?
Thank you, Ricky

Dear Ricky,
Durst is already a very good indicator. The Wehrmacht generation of Grief Grandpa keeps beverage for mental weakness on the other hand, Mona, on the other hand will not bring a sentence to the end without a glass of water is not emptied it. When walking is not only the fluid loss problem, but especially the
Lack of salt and minerals. Just testing - each runner is different and drinks. More than three times in the bushes for an hour jogging is also indicative of Überwässerung. Without Nonsense: The first runner to fall now by drinking too much.
Best regards, Achim

ACHILLES 'SHOP

New: Over 2009 calendars
Audiobook: The Walker-hater Manifesto
Classics: The race adviser
Standard work: The Verses

Hi Ricky,
firstly, it depends on your own thirst-sensation and the temperatures. On the other hand, on how long your barrel is. At 10 kilometers, you need not actually on the bottle. However, you plan a 30 kilometer run, you should be 10 km from every five kilometers a small sip of drink. Even if you do not thirst plagues, the same fluid loss from time, otherwise the last kilometers to the Durst real track.
With best regards, your clipboard-Karrass

No reason to go on the floor.

How to find the right measure at the favorite sport? Interval training can be an ideal form of training, my Achilles Achim and his team. Assuming that you have found out what the workload is correct.

 

Hello experts,
I (48, body mass index 20) run for quite some time, since three years, however, something more intense, usually three to four times a week, eight to eleven kilometers, at a pace of usually 10 hours kilometers. My problem: Whether I am the evening or morning walk, one to two hours afterwards, I will really cold, I freeze. My end: After walking ten minutes I sweat from hot showers, cold, very briefly, then I usually eat within the next hour the upcoming normal meal with my family, such as breakfast or dinner (if I am walking, I always eat an apple previously). I had my winter drink of water on warm fruit converted - no effect. Friererei Can I prevent this?
Thank you, Beata

AP
Interval Training: Hard, but in the correct dosage is ideal

Hi Beata,
there are so remotely seen no reason why you cold. That you for running up too much energy, so that later, this could not be the reason, because you are running normally. Nevertheless, I would advise you, to ensure sufficient energy intake before and after running in mind - eat and drink enough and balanced. And prevent the body immediately after the race auskühlt, prefer dry and warm things up when you do not immediately come under the shower. And be honest with yourself, whether the intense running every time a border corridor is where you have to be very strenuous test. Course not always intense pace, but also from time to time in the wellness area.
With warm regards,
Your Clipboard Karrass

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Dear Beata,
with
a BMI of 20 you are not just a warm layer of bacon surrounded. And eleven kilometers are just before breakfast is also a very good track. If we exclude times health problems remains just theory clipboard: you mutest you something too. There is different types of runners, the unexplained heat get relapses. In both cases, the regulating body or something to try to compensate. One possibility would be shorter but more intensive training sessions to insert, for example zehnx500 meter correctly afloat. Our
free training plans offer you lots of different and varied units. Try 'but times out if the cold episodes are still coming.
Besten Gruß, Achim

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Hi Achim,
I (female, 53) run since my 32nd Year of life occasionally. Since last autumn, I have on a training course for beginners at the college participated. Last week ended the course with an endurance test over 45 minutes. Yesterday, we were run by our coaches to his group in the association invited. Here we have a Tartanbahn trained. After the warming was continued with intervals. Only 200 meters at the speed of 10 kilometers per hour, then jog 400 meters. The speed line was always about 200 meters increases. Up to 1200 meters, I mitgehalten, and then I get the whole thing with 400 meter jog ended. My question: Should we create the loose? Or should I in the Walker camp go? I'm still quite done.
Many greetings, Inni

Dear Inni,
Congratulations to the first 45-minute endurance test, which is great. The interval training sounds very challenging. On the one hand means interval training is always a higher rate, so you must practice. 200 meters at the beginning are a good distance, 1200 meters and more is very hard to have you even noticed. But one reason, now at the floor to go, it's not. If you want to do interval running, walk first five to eight times 200 meters fast enough with breaks. If you have the well-mastered, and you feel safe, increases the length. Do not rush, but find out what a good pace, which urges you pleasantly. Are you a few times, then you are also a bit exhausted, but you quickly recover.
With kind regards, Your Clipboard Karrass

Dear Inni,
I would say that half of all the runners around the world at 1200 meters, tempo training at a curse, break or walking. To that extent you already belong to the better half of that.
Besten Gruß, Achim