Who snaps of rust.

How conserved is its shape? Steam or gas? Achim Achilles and his team reveal the proper preparation on the way to Half-best time. In addition, there are experts' tips against imminent immobility.

 

Dear Achim,
Now I need (34/180/74) even a hint of you Beinverstehern: Soon I am running my second half marathon. The first lasted 1:58 hours with a good balance condition. Yesterday, I have over ten kilometers in training times and really attacked me incredible 48:30 minutes achieved.

REUTERS
Rusty screws: even the knee tends to immobility

I'm sure tomorrow when the race would be, I could even with a piano on the back of record running. Unfortunately, the race is not tomorrow. 1. How do I get my pleasing Constitution? Only trödelnd move or three times a week in Renntempo as usual? Steam or endurance? Kilometers or couch 2nd My dream goal is 1:50 hours. Is that realistic? And above all: What is the right Renntaktik? My plan is so far the first ten kilometers in 52 minutes to run and then time to look like I care about.
Hope your fan greets Ingo

Dear Ingo,
Champs we know that the masters are made in winter, provided they have the right training.
There is free all you need to know the season of course, good planning and master plans of coach clipboard-Karraß and his Piet.
Good luck, Achim

SPORTS DOCTOR DiMeo

Dr. Fernando C. DiMeo is head of sports medicine at the Berlin Charité. The doctor, born in 1964, was born in Buenos Aires. Dimeos marathon best is 2:19 hours.

Hi Ingo,
the days before a race are often the hardest. You have the right balance between rest and stress in order to fit the item to be. The best you can do when you move, circulation and body and keep it going. These are short duration courses and relaxed yet lively one to two units. Everything at a reduced scale. Steam and couch make you just tired. You know for sure from vacation? when the body is registered, that he may rest, it will also be sluggish and limp. A forecast of how quickly you can run, is difficult, because I do not know your preparation. But with your ten-kilometer time, it should be possible, the half marathon under 1:50 hours to run. Since you have enough buffer if the true endurance. Personalize your races equally - even after the ten-kilometer mark in your well-targeted 52 minutes. I hit you with the thumb,
your clipboard-Karraß

RUNNING COACH KARRASS

About 10,000 meters was Jens Karraß once German champion, best 27:53 minutes. Today, the 38 - year-old with his company jk running running and fitness coaching. Among other things, runs the Federal Justice Minister Brigitte Zypries regularly with him.

Dear Achilles team,
the problem I have is that my knee is stiff, if not longer be moved. Now you could say that this standstill during walking did not occur, but unfortunately this happens more times during the breaks in between, for longer car rides and flights, or in the office just like that. I had the problem a few years ago already, so my doctor a slight asymmetry of the kneecap noted, but probably not the reason for the problem should be. Why it is now increasingly occurs again, I do not know. I do not understand why the tendons pull together so that I will still only knee pain (the longer you kept quiet, the more pain) can open. Are there any exercises that may help to prevent the Steifwerden?
Many greetings from the southern end of the world,

Markus

Dear Mark,
Yes, for example running.
Best regards,
Dr. Fernando DiMeo

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Dear Mark,
Men in advanced age know an inverse problem, but in other body regions. I know that it helps you now not much further, but I wanted to get rid of quickly to establish a gag. My mother always said, stiff joints were caused by too little grease joint and recommended gelatin, as they are found in gummy bears. I do not know whether you helped so, especially since you will also get a weight problem.
Achim

Hello Markus,
Joints are inherently designed, to be moved? and knee. We do not, they are stiff and inflexible. It's a rust or worse? as in your case? hurt them. Now that you have experience doing that you are free to move're complaining, you should move enough, especially for longer stays in the car, or in offices and aircraft. Earth and then you walk a bit.
Many greetings, your clipboard-Karraß

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