Railways move in hell.

The partners are hungry, so even to lose pounds: The plan by Achim Achilles was as simple as perfectly - and failed mercilessly. Instead, it ventures into the wonders of our runners in the hated swimming. Here vain to drive him into a model athlete solid chlorine depression.

 

For weeks, I try to Mona on a diet to move. The Professional Association of German internist has found that the men automatically lose weight, if the wife is once again back in the bikini hungry. Finally, a painless method for the hobby runner to near the race to get weight. Thinning is
yes our true motivation.

DPA
Archenemy body balance: If only the partner showed more discipline

Because my wife is unfortunately spell is not ready for me to starve, do I need a little motivation. Of course, I could direct the way to go gate, with a toxic compliments such as "treasure, so you like me Proper much better." This would have the pleasant accompanying effect that they never again would talk with me, I am also no longer constantly herumkommandierte.

With regard to the psyche of the children I decide, however, for the elegant Konter. Therefore I will their next physical attack, verbal wait a few things on which women really reliable. I have only my favorite underpants rise, a protest against the textile underwear advertising Italian footballers. The Protzmann stuff their panties porn guaranteed with a weekend edition of the "Gazzetta dello Sport" from. How else to explain such bulges? Especially in times of crisis I regard it as a patriotic duty to a large German Doppelripp to confess. Dächten all like me, would not Schiesser before the bankruptcy.

ACHIM ROADSIDE

Mandatory date for the run-north: National runner Achim Achilles read from his latest book "Learn to walk without suffering." Of course, none are not even the classics from the depths of the tortured soul runners. On Thursday, 2 April, at Thalia in Hamburg, Europa Passage, Ballindamm 40, around 20:15 clock (after training). Entrance six euros. In addition, there are walking and laughing under the palms: From 4 to 13 April runs and reads in the Achilles Club Aldiana in Side, Turkey. Claudia Hille, Germany's best triathlete in the age bracket 40, provides professional training course.

More information is available here. The book is available in blogs shop.

Mona is no patriot, but simply aesthetically driven. "When you throw that thing away at last?" Asks them lurking. I watch questioningly, even though I know exactly what it says. My wife suggests the gods with the body Kajalstift to my middle. "German quality product, I declare," comfortable, indestructible, timeless in fashionable navy blue ... " - "... And grottenhässlich," added Mona uninvited. Hurray, the Konter chance. "My underwear cuts in any case not a" I notice in passing. Mona twisted in front of the mirror, lugt over the shoulder and asks lurking: "My example?"

My painfully long pause is already enough answer. "That is certainly, if they are wearing something ausgeleierter" I say in my caring Art Mona blushes in silent rage. She thinks about how she gave me the most painful torture could. But who would then bring down the garbage? My plan goes wrong in any case. Instead of relying on a few pounds to be separated, my wife accuses expensive underwear in the trash and calls for a more generously endowed underwear-rescue from me.

Crap. No diet in sight. So yet again sports. Swimming seems to me today as a shortest Trainingsübel: After a half hour I am so flat that I'm barely into the sauna to create. Back home, I still perceived sporting two hours behind me. The path on the shower to the pool means incessant discrimination. Men look at least as derogatory to their peers as the ladies next door. Baucheinziehen is still a good exercise to the lung volume to train.

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with his web-page www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice for free. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

At the pool is running the gauntlet of the worse. Four out of five right lanes are filled floats. Am I paranoid, just because I think that the Heinis me look at the breath and dive again grinning? I let myself into the freedom train plop, in the quiet hope with which the two ladies Platsch distribute, in slow-motion sports preventing breast ambitious.

Envious eyes on the swimmer next door. Braggarts miserable, no question, but the runners ahead of all optically. Whoever merely whets the block, has a relatively stramme stilts, but it bears the most bizarre body shapes, from barrel to match on pear. Bad-tempered, I whip the water. If I'm already not fast, I want at least these superfluous element punish the halfway between me and elegant advancement swashes. While I painstakingly fight for a train, take the next Streber loose twice as quickly.

After ten minutes I was suffering depression of chlorine and leave me notes in the margin. A gentle voice sounds from the top: "Do not even get involved with us?" A Persönchen with glasses looks on with mild severity me down. "ÖH, pfm," I say. At that moment, my new life started as a pinball. It would be cruel.

Liquid, not frozen.

Short pleasure: Who the running for other sports such as skating is unfaithful, is sometimes punished with injuries. But even then you can fithalten know Achim and his team - but not frozen, but in liquid water.

 

Dear Achim and team
I'm in the exuberance of emotion relationship work even sports (skating) and I had broken my wrist. As a result, I was with a titanium plate upgraded. My orthopedist advised to run a break of six weeks. In addition, the OP my thumb tendon adopted, so that I will in the near future to a tendon transfer from the finger may recruit, with six weeks of plaster. Also during this time I will not run. If the period is not excessively long, and alternatively, what can I do so that my condition is not fully adopted?
Many greetings, the more desperate Kathrin

DPA
Ice skating: Beautiful and dangerous

Dear Kathrin,
Titanium does not corrode, so water sports is certainly not wrong. Many professionals go to rehab bauch deep into the water and walk through the floods. Generally, any activity in H2O in a gain,
as you learn from us.
Besten Gruß, Achim

Dear Kathrin,
obviously knows the treating physician and operating the best decision about the type of injury and surgery. Therefore you should take his opinion seriously. A further inquiry is worthwhile, nonetheless, because normally a wrist after surgery and completed wound healing load stable. Fit you can hold, for example on a bicycle ergometer without you hands on the handlebars lay.
Best regards, Dr. Dirk Pajonk

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with his web-page www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

Hi Kathrin,
erstmal first well and a speedy healing process. I think that your orthopedist on the safe side, by giving you such a long break over prescribed - in accordance with the motto: Anyone who falls ... I guess it is driving the concern that you are running on the damaged hand fall. Our international defender Philip Lahm knows the problem and showed us at the World Cup, his remarkable skills in Rolling fall hazard. Did you also? If not, listen to what the doctor says. Otherwise, get the permission to be allowed to run.
All the best, your clipboard-Karrass

Dear Kathrin,
Walken should go without sticks. You arms.
Compassionate, Achim

Dear Achim,
Now I have time to ask a question: I (36 years old, 1.70 meters) had already three marathons (2004 to 2006) behind me and plan to have this year, another to deny (under four hours). The will take place in May and I've just started with the training. Unfortunately, I have just the Squash (for compensation) a very painful pulled muscle in the posterior thigh apply, after ten days in the groin (probably Adduktoren) is migrating. I can only walk very slowly so it does not tweaks. I also while sitting still sometimes pain on one side of the Hinterns. Do you have something cool or warm, so it heals better? What can I do? And it is true that a strain can rauslaufen? How can I make my training that I now can fully Right?
Interrogates expectantly, Almut

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.

Almut love,
unfortunately can not be a strain "rauslaufen" - so what do heal. For muscular injuries in the acute phase it is worthwhile to cool, after ten days, then heat is good, so the metabolism is stimulated. Running in absolute pain-free area is in order.
Best regards, Dr. Dirk Pajonk

Hallo Almut,
Patience is one of the main rotor virtues - and above all you need to have in case of injuries. It makes no sense to constantly test whether the strain is gone already. Use your energy for the healing process. And then again at the possible training you should be cautious start and above all, a good endurance training. Peaceful duration runs are good for only freshly recovered muscle and also for your marathon preparation. Increase the workload, only if you feel fit and healthy. How will you fun and success in training and ultimately have the marathon.
Good luck, your clipboard-Karrass

ACHILLES 'SHOP

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

Hello Achim, hello experts
Running belongs rather secondary to my current main sport (strength), but I also play football and believe me now and then with a few rounds at the local municipal fit. For some time, feel my joints when weight curiously, there is no cracking, rather as if the hinges are on a sliding resistance. Long-lasting pain, I had until now no, but as a knee-suffering patient, I would not think that is a disease of this nature was on my shoulders makes wide. Can you help?
Gruß Tim

Dear Tim,
in my early education I have as a young assistant of a nice slogan belongs to my boss: "By telephone, shirt and trousers - no diagnosis." If you're unsure, then please let even physically investigate properly.
Best regards, Dr. Dirk Pajonk

Readers respond

ACHIM ROADSIDE

Mandatory date for the run-north: National runner Achim Achilles read from his latest book "Learn to walk without suffering." Of course, none are not even the classics from the depths of the tortured soul runners. On Thursday, 2 April, at the Thalia in Hamburg, Europa Passage, Ballindamm 40, around 20:15 clock (after training). Entrance six euros.
Running and laughing under palm trees: From 4 to 13 April runs and reads the Achilles Club Aldiana in Side, Turkey. Claudia Hille, Germany's best triathlete in the AK 40, provides professional training course. More information is available here.

Dear Achilles team,
I think the recommendation, with the knee injury to swim, you can not fully provide. Because what people swim, which would otherwise never swim? Breast and not crawl or back. And breaststroke, I would not describe as knieschonend. Or?
Regards, Ute

Dear Ute,
because I give you right: breaststroke, people with wear on the knee is not an advantage, would be better then crawl or backstroke. After all, the water but a large part of the course, gravity, and thus very joints.
Best regards, Dr. Dirk Pajonk

Get more tips and tricks by Achim and his team at
Achim-Achilles.de. And get involved in "
Purify yourself fit. "Just in time for Lent Achim Achilles recommends all runners" Seven week without, "the great
Fast action on Achim-Achilles.de.

At night, all runners gray.

50 kilometers after midnight: How to be best on a night race prepared betrayed Achim Achilles and his team. The experts explain how to use the Biorhythm defying - and why the excitement, stress hormones and tournament atmosphere while may be helpful.

 

Dear Achim,
I have just engaged in preparing for a 50-kilometer race began. However, this night instead. Can be designed to prepare? Only the evening run? The nights go through? Thanks in advance for the answer!
Pink

DPA
Running at night: Stress hormones keep awake

Dear Rosa,
the best training schemes in the world you find
here. At 50 kilometers, however, it is advisable at some weekends twice a day to train about 25 kilometers in the morning relaxed and ten kilometers slightly faster in the evening.
Have fun, Achim

Dear Rosa,
Of course, it is advantageous if you train mostly at night. Otherwise, I recommend - if it is already a night race to be - get ready well before the normal processes. Your stress hormones keep you in the night already awake.
Dr. Dirk Pajonk

Hi Rosa,
if you're well prepared, is the time of the race really does not matter. For top runners may sometimes be a little different: If an elite runner in Europe in a race in the United States prepared, he has quite the time shift in the eye and simulates the one or other training and race time to time overseas. Basically, you are in good condition trained day and night quite resilient. Sure you can use one or other run even make the evening. But your fitness, the excitement, the atmosphere will race well you get through the night.
Yawning, your clipboard-Karrass

ACHIM ROADSIDE

Mandatory date for the run-north: National runner Achim Achilles read from his latest book "Learn to walk without suffering." Of course, none are not even the classics from the depths of the tortured soul runners. On Thursday, 2 April, at the Thalia in Hamburg, Europa Passage, Ballindamm 40, around 20:15 clock (after training). Entrance six euros.
Running and laughing under palm trees: From 4 to 13 April runs and reads the Achilles Club Aldiana in Side, Turkey. Claudia Hille, Germany's best triathlete in the AK 40, provides professional training course. More information is available here.

Hi Achim,
uphill running is unhealthy for your knees?
Thanks, Mark

Dear Mark,
nee, but for the mood.
Gruß, Achim

Dear Mark,
uphill running is the joints than running downhill.
Best regards, Dr. Dirk Pajonk

Hi Achim,
I walk past two years, sometimes more, sometimes less, and have now and calf pain. The calf is about, so I no longer step, but only can go. Sometimes I walk an hour or more, and I have absolutely no pain. How come? I drive a lot of racing and I have it now and ankle pain.
Sincerely, Alfred

Dear Alfred,
but please eighth times on whether or not the leg pain from the shoes are dependent on which you are wearing. Observe whether it is the combination of cycling and running may be. You drink enough on the days on which symptoms occur? Plays a role in the subsoil on which you run? If all it does not, let it once medically clarified.
Best regards, Dr. Dirk Pajonk

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.

Hello Alfred,
perhaps there is a link between cycling and running and calf problems. Foot and pollution on the road bike are - logically - other than running, so that the calf problems quite a reaction can be. I commend you for a long wheel initially only a short run unit, perhaps 30 minutes. The next training course can be longer. Check also whether you have the right footwear. And stretch after cycling and running training can not hurt.
With smooth greeting your clipboard-Karrass

Hi Achim,
I have a very personal question. I am 56 years old, 1.67 meters tall, weigh 56 kilograms and run for about twelve years, now 40 to 50 kilometers a week. 2000 I ran my first marathon. For a year I was suffering - only during the run - having diarrhea with bloody additions. When walking, these symptoms did not give up. There are a colon and Magenblogsung been made - no findings. A large blood has been shown no abnormalities. Also urine and stool examinations have revealed nothing. Last, I am now at a Homöopathin landed me a high-potency funds were to stand for a week the symptoms removal. For some days, everything is again as before. I am looking very desperate for help! Are there any studies on this? Or other runners who know this problem?
I am grateful for every answer, Rita from Berlin

ACHILLES 'SHOP

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

Dear Rita,
it sounds all very mysterious to: blood in stool, but no abnormalities in both the stomach and Darmblogsung and in the stool examination? Something must happen so if these symptoms occur. And what is that for a high potency means that the Homöopathin has? A tip: running and then go to the doctor again and properly examined.
Best regards, Dr. Dirk Pajonk

Get more tips and tricks by Achim and his team at
Achim-Achilles.de. And get involved in "Purify yourself fit." Just in time for Lent Achim Achilles recommends all runners "Seven week without," the great
Fast action on Achim-Achilles.de.

The enemy of my nail bed.

The feet of the runner capital - and that can be acutely threatened. Debt is exceptionally times but not the financial crisis, but a common fungus. Our miracle runner Achim Achilles not spared. And landed promptly in case of exclusion.

 

Recently when Lauftreff came again Traudl angeschlichen. Traudl is ongoing evidence that regular exercise also no guarantee of grace is. All say that Traudl was really nice. Poisoned compliment. "Nice is the little sister of disgusting," says Patrick, although not a great runner, but is often right. Traudl runs in gebückter Plattfüßigkeit as a Ukrainian beet farmer. Had her legs a little less abundant, it could be with her O-legs suspect. And then even nice.

DDP
Barefooted on: What to do against athlete's foot?

In fact, Traudl nuisance. It belongs to that type people who are completely unrestrained by their most private problems tell. Today, unfortunately. "Say Achim," she asked with her megaphone voice, "what are you actually against your athlete's foot?
All runners have athlete's foot. "Traudl is a champion of self-marketing. You know how a woman makes around desirable.

The magical run grienten and colleagues presented their ears. What should we respond? No? Believe eh keiner. No idea? Not much better. Dignity to a tense relationship with my faithful running tools suggest. Yes? Completely excluded. May also 98 by 100 German runners verpilzt around his feet - do not. Say 100 of 100 runners. About specific conditions, one speaks simply not true.

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 the new Achilles-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 now available in well stocked and remains ramps in blogs shop. The question "Can you actually run, without suffering?" Achim usual philosophical answer: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

The fact that virtually all suffer, we see already in the advertising. Why does every ICE because the advertisement of "Prostagutt"? Why advertise "Granufink" on ZDF? And why pile up in any pharmacy window Canesten the packs? Of course, so you can show it without much need to explain. The disgusted look of the white coat is perfectly.

I used the Mona technology and countered with a counter-question: "What do you do it?" Traudl sighed: "I've given up." I stared at their shoes with the zartpinken applications. Fortunately, I would never get the opportunity to see what is hidden. "I have tried everything," complained Traudl, ointment, spray, pills. And now he sits still under nail, on three toes. " The enemy in Traudl nail bed - too much information.

"And?" I asked and fought with ascending bloating. "Chemistry is only the pharmacist. I count on the self-healing powers of the body." Have fun. I'm waiting for years on the self-acceleration, Selbstverschlankungs and self-motivating forces in my body. In vain. Exemplary work only the self-fatigue strength.

I decided to delay my toes more time and love to give. Man forgets his feet so easy. They hold the pitch, very distant place on the body to be appropriate. The toes are a physical Sylt, an area on the extreme end, where strange and sometimes annoying creatures clench the trigger spontaneous itching.

ACHIM ROADSIDE

Mandatory date for the run-north: National runner Achim Achilles read from his latest book "Learn to walk without suffering." Of course, none are not even the classics from the depths of the tortured soul runners. On Thursday, 2 April, at the Thalia in Hamburg, Europa Passage, Ballindamm 40, around 20:15 clock (after training). Entrance six euros.
Running and laughing under palm trees: From 4 to 13 April runs and reads the Achilles Club Aldiana in Side, Turkey. Claudia Hille, Germany's best triathlete in the AK 40, provides professional training course. More information is available here.

When I recently with my newfound devotion to toe spaces föhnte, Mona came into the bathroom. One can accuse my wife a lot. But their feet are well shot. On our sofa, the infection risk for Tinea Pedis is low. In the shower Mommsenstadion opposed by the fungus lurks in every joint, he can probably now even fall from the ceiling like a tick.

"What are you doing?" Asked Mona skeptical. "Pedicure," I replied, exceptionally truthful. "Have you captured about what? What's that for a spot on your toenail?" I hate allegations, which are disguised as questions. "A print job from the shoe," I said. "Looks like nail fungus," belligerent diagnosed my wife, "slow" we just do not mushroom into the family, let me make you an appointment with the doctor. "

I idiot pushed even further to the slight shadow around the Mona "stain" was called. It was darker. "See" she said. "Slight bruise," I countered, "is gone tomorrow." Mona kramte in medicine cabinet after Canesten. Every time I open the shade that was, he was bigger. I pressed the toe to the ground force. The spot size was doubled. I schwante a life under suspicion fungus. I felt spontaneous social exclusion.

"I renounce alcohol".

Divine Movement: In an interview with Achim Achilles.de-Bishop Margot Käßmann explains why they believe belong together and running, why they are currently fasting and why a fulfilling experience.

 

Achim-Achilles.de: Ms. Käßmann, many readers of
Achim-Achilles.de currently struggling through Lent. Make them courage but once: Why is it worth extent?

DPA
Weintrinkerin: Voluntary abstinence during Lent

Käßmann: Fasting brings a chance for a new perspective on life and our world with them. It's about focusing on what is really important in life. Jesus himself went to fasting in the desert in order to clarify its mission, its relationship to God to win. My experience is that for us even today, a fast way.

PERSONAL

DDP

Margot Käßmann since 1999 Landesbischöfin the Evangelical Lutheran Landeskirche Hanover. The 50 - year-old is a mother of four daughters. 2007 she is distinguished by her husband. 2008 was Käßmann the Great Federal Cross of Merit.

Achim-Achilles.de: What do you mean exactly?

Käßmann: Existential issues in everyday life we often forget can fasts space. How will I live? What makes sense? What does God do for me? Only courage to try it! The experience will enrich you.

Achim-Achilles.de: What are you doing?

Käßmann: I renounce alcohol.

Achim-Achilles.de: If you seriously?

Käßmann: Yes, I can see at once how much a glass of wine in the evening can be a habit. But I will also not fasting to make law. The old monks had as wonderful exceptions, such as the Sunday Times and "traveling".

Achim-Achilles.de: you are enthusiastic runner. How did it happen?

Käßmann: 1986 I had a three-year-old daughter and got twins. I had the feeling that I just sit in the house or move a pram. Running time was for myself and movement in his own rhythm.

Achim-Achilles.de: How often you train?

Käßmann: Training I would not call. I run two or three times a week to Maschsee in Hanover, about seven kilometers.

Achim-Achilles.de: Many runners train, because they are dissatisfied with their weight. Do you?

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 the new Achilles-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 now available in well stocked and remains ramps in blogs shop. The question "Can you actually run, without suffering?" Achim usual philosophical answer: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

Käßmann: No, the reason was really the feeling something for me to do. But I realize of course that it is easier to walk, to maintain my weight.

Achim-Achilles.de: How important is your body?

Käßmann me is important, with my body responsible manner. But I am now 50, I realize that aging can hardly stop. And I know that people are not only happy if they are in top shape. Sometimes, when visiting in a disabled home about, I experience very lucky people who have significant limitations to live.

Achim-Achilles.de: What do you think of running? In God or in the shower at home?

Käßmann: Often I take the solution with the Bibelvers for the day. Or I think about the sermon text. Or I am simply that the birds sing, the air is good. The mystics have said that if the breath has a rhythm, I can let go and be free for the conversation with God. The experience I sometimes like that.

Achim-Achilles.de: Do you have a guilty conscience, if you buy expensive clothes run?

Käßmann: True expensive running clothes, heart rate monitor and so I did not. But I do not spare shoes. However, without a bad conscience, because I think that is really crucial, otherwise the running hurts more than it benefits.

Achim-Achilles.de: How do your church that you are in summer clothes airier run through the area?

Käßmann: At the beginning there was actually a little frown: Is that it? But meanwhile other runners greet me cheerfully, and we will send even a church team to Hanover Marathon T-shirts with "Protestant church - are ongoing." And we have a North Run initiated under the motto "Do not stop - running against violence." As the runners morning with biblical reflection on the line cleverly.

Achim-Achilles.de: Many athletes are believers. Nevertheless, it seems as if the churches fear of contact with the sport. Why is that?

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with his web-page www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

Käßmann: I think this is because the church with spiritual issues, and the body on the other hand sometimes abqualifiziert was not so important. Physical lust, or even as seduction was viewed negatively. But since a lot has changed. Faith with all the senses, feel the breath, fasting, meditation, monastic experience - all this belongs to the faith. Spirituality has a little experience with physical to do.

Achim-Achilles.de: Are people better runners?

Käßmann: A difficult category, I think. In any case, there are people who deliberately try to live, the days can not simply pass. It is important to me because life is a gift from God for me. And maybe so many running also a good idea to not only what he can do for themselves, but also for others. Or he comes into the conversation with God, that would be something.

Biting swimmers, crossing the Caribbean.

The Achilles readers make mobile and stay tuned. Jogger disciples Knut cartilage explains why swimming never an alternative to running can be. Silke has reader Trinidad and Tobago in an exciting sports-discovered species.

 

It may well be that swimming in joint and cartilage problems and a useful alternative for pre runner applies. The mental damage, which is the frequent visit public swimming pools which helps, but more serious than any joint Wehweh.

AP
Piranha: dangerous animal, almost as bad as float

The course begins with the pelvis at. Who says that the affection which is already in the bathroom being through friendly nods and greetings to win and thereby create a free train, you will be bitterly disappointed. Because now all paddling happily on the new note-Wimmer, and not even getting the ten-meter free swim.

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with his web-page www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

Even worse: If you have the next time the same time the pool, shuffle, expect all that greets you again. This will cost you in the extreme case, not just five minutes of your precious life time. You will, if you sincerely renounce up immediately as Hostile Ignorant stamped and cut. What you will have less space. So remember: Who nods loses.

Second problem: the general indiscipline in the course hold. One which the straight black lines painted on the pelvic floor, was probably never even in the water. Because then he would know that 93 percent of all swimmers and swimmers - especially gray-beige and mixture bebadekappte - never in a straight line from A to B, but always criss-cross back and forth and push and take imaginary abbreviations.

This means that sport swimmers with baseline eye constantly meandering delight swimmers collide. What the latter usually with loud Gemecker, if not vehement actions answer. And, not later than the following mediation by the lifeguard, you will see who are in doubt case law has always been the older Dauerbadegast.

Third obstacle: Exploding Heinis performance. Slowly Irrlichternde swimmers are already annoying. True evil is the other extreme - with dark-brown float glass hobby spectacled performance swimmers who train their own and they have fought with claws, teeth and kicks to defend.

Even from afar you can see the area where the sea spray splashing, as if hundreds of piranhas just a hippopotamus lacerate the testosterone in the basin seems to simmer. Anyone who goes into this pack, either krault only for his life. Or will mercilessly and with cold swimmers look niedergemäht.

ACHILLES 'SHOP

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

For this general swimming dilemma, there are only two basic solutions: either we shall meet at a floating club, but must grottenlangweilige annual general meetings, beer-fated barbeques, Kumpel meeting lasting camaraderie and dubious honorary positions such as secretary or Assessor commands.

Or you play lottery and buys a farm, as Boris Becker once owned a house with a private 50-meter pool, the only one train exists. In this case I would even imaginary greet when I get water increased.

Knut cartilage

Relaxation is essential.

Who makes a lot has been done after work deserves a reward. Especially for a successful marathon participants Massage and Wellness is a blessing. Achim Achilles and Co. have more tips for agile runners ready.

 

Dear Achim,
I would like the half marathon in October in Cologne run. At the moment I walk up only sporadically, and five kilometers on each. Is it to create? How should I prepare?
Greetings, Rolf

REUTERS
Visitors of a Turkish bath: Soothing heat

Dear Rolf,
when you now start with the training, a half marathon in October is absolutely realistic. First you need to run your workload from sporadic to regular change. Three to four times a week you should have run, and slowly increase the load.
Good luck, Dr. Dirk Pajonk

Hi Rolf,
Spring plans for the autumn is to forge even a good start. The sporadic training has now with this objective to an end. Now that you have even half a year then you need not rush, but it is now the right time, regularity and structure in your life to bring runners. On
Achim-Achilles.de find sufficient information and instructions that you arrive in Cologne will bring. You can also list on the "clipboard" to register.
Good luck, your clipboard-Karrass

Dear Rolf,
adopted you from your family, your friends, your vices, your work and run like the devil. Then it works!
Have fun, Achim

SPORTS DOCTOR PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996, he became the German champion decathlete and drove to Olympia to Atlanta. Since 2001, Pajonk supervising physician of the German Athletics Federation and the German decathlon team. The orthopedist has his practice in Dusseldorf.
In addition to sports medicine, he deals extensively with stress management and is the author of the book "Relaxed wins."

Hi Achim,
I'm 32 years old and would like to know when I'm ready for my first marathon. What I notice that? I run for three years, four to five times a week, five to ten kilometers.
It greets Paula

Dear Paula,
quite simple: You should be 30 kilometers in one run (not walk), or two and a half hours. Super-training plans, you will find
here.
Gruß, Achim

Dear Paula,
to prepare a structured training runs are definitely the more than ten kilometers beyond. You should already have made some runs at least over a distance 25 to 30 kilometers are gone. I recommend you to log in a preparatory group.
Good luck, Dr. Dirk Pajonk

Hi Paula,
the first moment that promises you that as far as it is the aim and the serious thought to running a marathon. You have to be willing to feel and an inner voice will tell you whether you're in so far as to want to. After three years running, you are physically prepared for the volume increase for a marathon training is necessary. But here too, it is kept level, feeling for longer distances to develop patience. Not only is the marathon itself will be well prepared, but also ensure the necessary training.

ACHILLES 'SHOP

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

So take a half year period to make up your stamina to further develop one or the other run up to 20 or 25 kilometers to do, maybe take a half-marathon training, and then with a specific training for the 42 kilometers to begin.
Enjoy your clipboard-Karrass

Hi Achim,
my husband is in two weeks his first marathon contest. I will of course be the route to make it to Linux as I do it also supports the training of your couch, and often have hunted. My question: What gives you the brave husband, when his first 42 he has mastered?
Greetings, Gisela

Dear Gisela,
admire him, no matter how shitty it looks like the target. Hold (t) by!
Grüße zurück, Achim

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 Gisela,
what he would want? Maybe the next weekend to stay with you in a spa? Let your imagination run free.
Enjoy, Dr. Dirk Pajonk

Dear Gisela,
thou gift of Heaven-runners. Actually, you have your husband already abundantly rewarded with all of your support and motivation. I hope he knows to appreciate. When I think of Achims Mona? but if you're already so excited by his running, but think about it once, run jointly deny. Must be yes no marathon. And basically everyone is looking forward runner after 42 miles on a massage.
A good hand wants your clipboard-Karrass

Get more tips and tricks by Achim and his team at
Achim-Achilles.de.

Terrible fasting.

Celery instead of champagne, instead of eating fast. For Achim Achilles, it is extremely hard days. Among the hardships are more agony. Responsible for this are tiny monsters that are on the pillow of our miracle runner easily made.

 

The celery is frozen in the freezer. Good thing. The colder the better. Celery has negative calories because when you chew, consume more energy than is in the celery. It stores the stuff in the three-star compartment, it is freezing cold and the body needs extra energy to the bulb vegetable on body temperature. Doubly negative calories, but what to eat.

AP
Freikörperfan: Strong fellow, almost gefastet

Although: chewing celery is not really food, but rather a job that is so disgusting that it distracts from the beer thirsty. Why the hell I was this "7 weeks" appeared, in the midst of a phase
toughest training.

Who is running, burns calories. Who is running a lot, has constantly hungry. And who is running a lot and not drinking beer because it is a vow of Ash Wednesday has passed, the darbt terribly. Just as I do. No beer, no wine, there is no evening mood.

It is not even half of the time elapsed. Days without beer just take twice as long. I watch in the refrigerator to see if the beer is still there. Maybe I should drink it because it just before the expiration date. Just because it has vowed abstinence, one must not let food spoil. Mist: 09/09 is the date of durability.

How do I become only the celery flavor going on? Could my insoles chew. Or my head against the wall, cut, which brings 150 calories per hour. Next year I will refrain from oysters, which I like eh not. The trick is to avoid things which asceticism sound, but there really are not.

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 the new Achilles-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 now available in well stocked and remains ramps in blogs shop. The question "Can you actually run, without suffering?" Achim usual philosophical answer: "You can, but it is not fun anymore." The 224 pages in the pocketbook is strong Heyne-Verlag and costs 7,95 Euro.

Fasting is training for example, a wonderful thing: Each season anew, I was
depending on the terminal board instructions slavishly, I have tried to meet targets. I was dependent. The lack of a training plan is easier than the beer. And it is also useful. The doggedness of the last century has produced little success, but a lot of bad temper led. I was always slower than the plan ordered.

So is this season done everything differently. Last year, four times a week, strictly according to plan. The balance sheet: Hüftkneifen, constant colds and Denkapparates instead of a stopwatch in the skull. This year three times a week after lust. Happy times in between quick or long, rarely both. In any case, no competition stress. Would Buddha went, he preached: Enjoy every meter and listen to yourself with people to measure, which anyway are faster than you

Competitions are psychological Vollbremsungen runners in life: All the focus on this for a moment, again below expectations remain long weeks, the desire to lose. Work only for themselves, without best-Gegeiere, that is the true art. Tell any case people who do not have a chance to see new best times. Na und? Am I just on the
Nordic Walking Ranch. At last, a life in slow motion.

In any case, I will this year for the first time the Berlin Half Marathon tails. Before louder lucky to have survived, I have every year on the training virtually ceased. The tension for the rest of the season was already destroyed during its launch.

So this year is the complete opposite: With the utmost self-discipline for a single logged competition, except the People's Triathlon course and run incident and the Velothon and 25 kilometers from Berlin and the Allgäu-Marathon and the Avon Women's Run, when Mona me a bib worried.

YOUR OPINION IS ASKED

Discuss about this article

Einfach mal was also surprising that out of the routine, away with the pressure of expectation. Long live the situational competitions: Friday, gut feel, Sunday racing. Or not.

Then it also guarantees the hay fever away, the haunts me every spring. It tastes metallic even again in the neck. Because it can not be red, it is probably the Frühblüher. For three years I thought it was an infection. Now, I know that pollen alert. Especially at night. Liter of me Mona has Hustensaftreste the children in the throat emptied. In vain.

My neighbor Klaus-Heinrich says it's on the pillow. The pollen cling to during the day in your hair and then put up with pillows. And the teeth are applied strictly to the allergen. Is high time for pollen fasting.

Do not break it!.

This problem have so many runners. Shortly before the goal will be no more. Achim Achilles and Co. have some tips on what you already dwindling motivation during training can do. It is particularly important: Do not complain, act!

 

Hi Achim,
I train for about one year for my first marathon in spring this year. Now, shortly before the finish, I am in a deep hole motivation. The legs do hurt, I have no more fun running, and it reminds me very difficult to me to my daily round aufzuraffen. Do you have a few motivational tips for me?
Your depressed Gisela

AFP
Marathon runner (in London): Great challenge, great reward

Dear Gisela,
which is normal. Anxiety plagues thee, doubt, skepticism. Overcoming this phase belongs to the marathon as the 42 kilometers. Our motivation expert flow Doc chicken has since
A few good tips parat. Next, experience shows, a feverish cold or a muscle induration. Brutal but true: Even this test you need, without outside assistance to survive. But hundreds of thousands before you have it done. And they were partly trained much worse than you, every bet.
Gruß, Achim

Gisela man,
Now you train for almost a year and just before the goal is the motivation you flutes? Imagine how proud you'll be when you cross the finish line are gone. You have prepared a structured, now go well deserved reward one.
Best regards, Dr. Dirk Pajonk

Dear Gisela,
clearly, you're tired. 're Also a lot of running, and have trained a lot. You can now throw away. Turn out! And sometimes you wonder now, as on the day of the marathon will be like when you're not at the starting line stand. I can tell you: You will feel lousy. Completed your training you can take no more. This is your. Now put some variety in the everyday routine.

SPORTS DOCTOR PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996, he became the German champion decathlete and drove to Olympia to Atlanta. Since 2001, Pajonk supervising physician of the German Athletics Federation and the German decathlon team. The orthopedist has his practice in Dusseldorf.
In addition to sports medicine, he deals extensively with stress management and is the author of the book "Relaxed wins."

Pick a couple of delicious healthy recipes out, go shopping and cook something nice. Esse conscious and walk with the knowledge that you're fit and healthy. Buy yourself a new pair of running shoes or a new running pants. Get an energy bar with you after training reward. Go to the website of your spring marathon and read what it so everything is going on. Above all, do not waste so much thought that you're unmotivated. Do something! And read again in the first part of our
Tips for the marathon after preparation.
Let's go, your clipboard-Karrass

Hello clipboard,
I would like in the spring of 2010 my first marathon run in the summer and the first triathlon contest (only Jedermann-distance). Question: Is the combination of the two training sessions at all compatible? Or should the whole thing but rather to distribute two years?
Thank you, Livia

Dear Livia,
absolutely no problem as long as you at least once a week coupling two disciplines, ie swimming / bike or bike / run. Have fun, hopefully see you when you are in the target on me wait.
Grüße, Achim

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 Livia,
Of course it depends decisively depends on what base you start. Someone previously trained very well, has it easier, of course, these different requirements to accomplish. Fang but only once with the training and find out what charges you can expect.
Best regards, Dr. Dirk Pajonk

Hi Livia,
so you give yourself through the swim, bike and run triathlon for a good and general endurance base. That's good. The closer you get to the approaching date of the marathon, the more emphasis should be placed naturally during walking, without that you are on the other two things have to forgo. Basically, I recommend the marathon preparation is not too late to start, so a good general fitness level and maintain good physical condition to be well prepared to go to special training.
Have fun, your clipboard-Karrass

In the third and final installment of our series on preparing for a marathon next Friday we will take the theme "Long run" to.
Get more tips and tricks by Achim and his team at
Achim-Achilles.de.

Hell-Days on Ice, just scrap bargains.

Now mix the Achilles-reader. Dirk Lauffan Lausch interval training can not stand. But then suddenly Tempobolzerei which leads to success - thanks to DJ Ötzi und Co. Steff learns that even the cheapest too expensive running shoes can be.

 

Who wants to be fast, must suffer. And that is: intervals training. Blessed is he, what is hard. But among us: I am no friend of speed training. Nevertheless, I bravely into the stadium. Because I do not there must be wide journey. I live with my non-running (but still beloved) partner at Heidelberger Platz in Berlin.

DPA
DJ Ötzi: cold pleasure hammer hard sound

THE NEW ACHILLES ACHIM

We finally made it: Germany's runners have the perfect excuse for the tedious pace of training to tails. You must first read the new Achilles. Germany's funniest and hobby slowest runner has engraved his columns for a new piece of forest and meadow run literature zusammengetackert: "Learn to walk without suffering" is now available in well stocked and remains ramps in blogs shop. To the question: "Can you actually run, without suffering?" Achim usual philosophical answer: "You can know. But then it makes no fun anymore." Achilles' Verse
"Learn to walk without suffering"
Volume II; Heyne Taschenbuch Verlag, 224 pages,? 7.95, ISBN: 978 - 3-453 - 60094 - 2

Just a pitence corner ", so they say, is a beautiful stadium with intact 400-meter track. And right next to an ice rink. Here, you meet the runners-winter Schwoof, mostly to the music category "drinking buckets of Mallorca.

In my last unwilling interval training on the track caught me full broadside of the disco of horror (Music is purely a matter of taste, I know). Shrinking: Modern Talking with whatever - sounds like indeed of the other. The first thousand meters: DJ Ötzis Megahit "A star", extended version, which I still enjoy during Trabpause allowed. Stars before his eyes.

Second round about two and a half laps: "99 Luftballons" by Nena-Nuscheler. No comment. I'm a child of the eighties. Then, almost a boon, with Marianne Rosenberg "He belongs to me." Fourth Cycle: "A bed in a cornfield" from ancient free and low-level king Mallorca Jürgen Drews.

As a little royal coronation of my training during my stay caught the last entry in fast laps, "This is Waaaaahnsinn why send me to hell?" Petry, healing. Hardly the first sounds reached my Lauscher, drove me to hell-slap sound to unexpected benefits. Run. Not listening. If not, hell, hell, hell.

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with his web-page www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

Only 400 meters. Waaaaahnsinn! Pulse at 190th Still 200 meters. Wolfgang Petry from canned. Skaters live. Explosive mixture. Thigh burn. Not observed. Teeth bare. "Why send me ..." Gone.

Stopwatch, press austrudeln. Wow! Training record. Petry, thanks! I am also grateful for the pump and the hammering noise in the ears. Nothing more to hear from Waaaaahnsinn. Evil good.

On expiry, there's Johnny Cash "Walk the Line" and Elvis Presley "His Latest Flame" deserved reward. From Hell to Paradise: I love the ice rink!

Maybe there's no ice creates DJ ja irgendwann that tempo training and I have to be good mates. By mid-March, he still season. Less hell-Days on Ice would be fine anyway. Too fast is not healthy.

Dirk Lausch

Smile instead hecheln.

"Well, you die already, you big, lame duck," whispered the Schweinehund the joggers panting in his ear. Running without suffering - is that even possible? Germany miracle runner Achim Achilles returns the answer in his latest book fresh.

 

Running is pain, whether it is running or not. The calf tear during the loop making. And this is just the beginning. Each step is a martyrdom, up, down, everywhere. If you are not running, it is worse then beating the bad conscience. Really well, you would feel if all for a few minutes after running. Then, while doing everything hurt. But the bad conscience knocks something quieter.

AP
Reiner Calmund belly: Like a carousel imposed Chain

THE NEW ACHILLES ACHIM

We finally made it: Germany's runners have the perfect excuse for the tedious pace of training to tails. You must first read the new Achilles. Germany's funniest and hobby slowest runner has engraved his columns for a new piece of forest and meadow run literature zusammengetackert: "Learn to walk without suffering" is now available in well-stocked remains ramps available. To the question: "Can you actually run without suffering?" Achim usual philosophical answer: "You can know. But then it makes no fun anymore." Achilles' Verse
"Learn to walk without suffering"
Volume II; Heyne Taschenbuch Verlag, 224 pages,? 7.95, ISBN: 978 - 3-453 - 60094 - 2

But little drips of sweat no more, the inner psycho massacre again. Schweinehund swelling roar: "Last year was the lap around the Schlachtensee but significantly faster. Above all, twice. If not soon, then at least not so soon - we had made our times, right? And how does this actually Knarzen? Hip? Bar ? liver? No wonder at the life change. But always great Fresse, because of the marathon. And then just the seniors in round shuffle mode. This should be running?

The walkers are grinning already. The superior, whether you call the ambulance. No wonder in the purple bulb. Jupp Heynckes is an albino opposed. And Reiner Calmund a stroke. On the promotional photos, this wretched run expensive shirt at very closely. Why it refuses to write me? I look like a chain imposed carousel, in slow motion through the forest wobbles. "Do you still run or die, you know, you fat, lame duck?" Unfortunately every word. Weghören does not. If yes from the inside, and yet not be heard. I am a long tinnitus guilt.

Running, but that is also hope, for example, that after Saturday's Gehechel by Grunewald not quite so ready to be like the last time Or just like a spring instead brontosaurus on the floor to plash. Hecheln smile instead. In vain.

The greatest illusion is serenity: Just enjoy movement, fresh air, an eye, two minutes on the clock watch. Release, suggests the reason. If not, replied the runner. Running behaves like the serenity to Dieter Bohlen Thomas Anders - a completely shattered relationship.

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with its site-www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

As the Dalai Lama would probably run? First laugh, as the basic stance. Hülfe quite a lot when the maul notorious gang of runners that would hold. Then very slowly lostraben, relaxed and meditative entschwebt. No training in the neck, neither GPS nor BMI VO2max. Running without a target, without goal, without pressure. Holidays on air soles.

Nice idea, but unfortunately completely unrealistic. Who is running, and will torment Purpose: Recognition, Thinning, best run, the order of colleagues, perseverance. Where we come out because when running at once is fun? It is the fear that drives us, not the pleasure.

And so the rotor spins in an endless loop of redundancy Dialektik: hope and fear, endorphin rush, and suicidal thoughts, addictions and pain. Laughter and suffering produce a constant fireworks of emotions, more than we already makes us doubt.

YOUR OPINION IS ASKED

Discuss about this article

Once, only once, we want the big victory, preferably about ourselves, but the effort on the way there, we work around with all sorts of lists. Agreements with ourselves, we only order them soon frohgemut breaking. Of course, we could be faster and thinner. But not now. Next week or maybe next year. But since it probably works out not. No matter. Nevertheless, we run on. So that we can continue to suffer.

Run and suffering belong together like Loki and Helmut - not always pure luck, but still better than most alternatives.

Without frustration, thanks to bare chest.

A Marathon will be well prepared. For many a runner makes the body's largest Achim Achilles problem and Co. to advise iron hardness - but only on this point. Otherwise: Moderate action brings maximum yield.

 

Dear Achim,
I am currently on my first marathon before the end of April. Should I make my leg muscles through strength training to build extra. What would that bring?
Thanks, Matthias

DPA
Torso: Sensitive, but important - not for sport

Dear Matthias,
no idea. I do not have a leg muscle. I do everything with technology. Here you'll find
a few important ground rules. Everything else from the experts.
Besten Gruß, Achim

Hello Matthias,
a good one for athletics and running as the poles for Nordic Walking belong. General strength training for the abdominal, back and torso muscles should be in preparation for a marathon - and beside the running at all - again. It is often the neglected. But raises a good general athleticism running the entrepreneurial capacity.

The dual Olympic marathon champion Waldemar Cierpinski In his book "mile long marathon to" very well written, as he specific stretching and strength programs has developed. Especially for a marathon you need the most effective support mechanisms long, long time to clean and with good pace to run. Also prevents a well-developed torso, abdominal and back muscle injuries.
With powerful greeting your clipboard-Karrass

Dear Matthias,
the most important thing in preparing for a marathon is a structured training course. Strength is obviously a good feeder to prepare.
Best regards, Dr. Dirk Pajonk

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 Achim,
I'm 68 years old, where healthy and well-run since a half years. Speaks something about it that I am at my age to seek a marathon? How much time should I give for the training? What should I consider as a senior? I currently run about two to three times a week. My time is about 10 kilometers in 70 minutes.
Regards, Klaus

Dear Klaus,
there is nothing to take part in a marathon. Important but it seems to me that you predict both internal / cardiologically and thorough orthopedic correct it. This is important to ensure that your body so the burden has grown, that you do not harm health.
Best regards, Dr. Dirk Pajonk

Hi Klaus,
Endurance performance are also at an advanced age. About Self-80-year olds running the marathon. And while many are incredulous, and perhaps shake his head concerned, these benefits are the result of a sensible, well-dosed and especially long enough preparation. Running works for many is like medicine.

SPORTS DOCTOR PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996, he became the German champion decathlete and drove to Olympia to Atlanta. Since 2001, Pajonk supervising physician of the German Athletics Federation and the German decathlon team. The orthopedist has his practice in Dusseldorf.
In addition to sports medicine, he deals extensively with stress management and is the author of the book "Relaxed wins."

I think another year of regular running training you need to create the necessary basis for a marathon to prepare. If you're healthy, you can then at 70 the dream of the 42 miles quite meet.
All the best, your clipboard-Karrass

Dear Achim & Co,
but ye would surely experience with the nipple friction textile. From km 10 when my T-shirt with about one to two liters of sweat durchtränkt is rubbing the heavy, wet cloth (whatever) to the incessant nipples, which from 13 to 14 km to pungent and pain from km 16 to the blood stains on The shirt carries. To avoid this, stick my nipples before the race ever with plaster from. That helps as far as very good. Since, however, I have a very solid chest hair available, there is the pain when removing the patch. Or the patch dissolves and can be difficult to remove afterwards. Therefore now my question: Is there a problem for the alternative solutions?
Sincerely, Ehli

Dear Ehli,
Unfortunately, no, an alternative is not known to me.
Best regards, Dr. Dirk Pajonk

ACHILLES 'SHOP

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

Ehli, you wimp,
how will you survive a marathon, if you are already in Nippelziepen squeak?
Torturing 'dich, du Sau, Achim

Hello Ehli,
try it once with Vaseline. But only sometimes help. I had last year in April in Boston, a completely devitalized shirt. In Berlin in September, I have to accurately answer this question is something to be done completely the same. The same shirt, nothing out of the chest - and? No blood! So it is something else, but what? Otherwise, the motto: The pain goes, the pride remains. Moreover, it distracts from the burn in the legs from.
Greetings, your clipboard-Karrass

In the second follow our three series to prepare for a marathon at next Wednesday we will take the theme of "motivation" to.
Get more tips and tricks by Achim and his team at
Achim-Achilles.de.

In step.

153, 156, or rather 180? The step frequency as an indicator for mileage should be mentioned is nonsense - to say Achim Achilles and his team. They come too fast when counting from the clock - every man also had its own rhythm.

 

Hi Achim,
what is the optimal step frequency for marathon training? I (40, 1.92 meters, 76 kilograms), run since January last year and make all my long runs (over 30 minutes) with 153-156 steps per minute. I will from my MP3 player, which I complete with music with 153 beats per minute, and then filled with a fine-tuning as needed faster or slower can regulate. The value of 153 steps, I have half a year ago on the treadmill as optimally determined. With this frequency can I get a half marathon run in 1:50 hours.

Getty Images
In step: Clock Running Full

In half a year I would like to address a marathon broadcast. Without time goal. If the gut works, I aim at the second attempt in the fall of the four-hour border. In Internet forums, I read that typical step frequencies are much higher - at 180 steps per minute - regardless of the height of the runner. In books I find on the subject of step frequency only fuzzy statements, if at all. Hence my question: Is it useful to work with the same speed to increase the frequency? Or is the optimal step frequency but by the body size-dependent and unimportant, as long as no one wants to achieve record times.
Many greetings, Martin

Dear Martin,
when I see all the hours of accounting, you've spent, counting steps, selecting the right music, literature to study and get his head to break through the optimal step number, then easily procure me the suspicion that this is a particularly sophisticated strategy for the prevention of exercise units. In the time did you loose your speed improved, with a total secret funds: Training. Instead of counting steps, you should a reasonable
Provide training, then you shall succeed in a Half-time at 1:45 hours. That do I indeed. So: Go now, 5 kilometers in 24 minutes - no matter with how many steps.
In pace, Achim

SPORTS DOCTOR PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996, he became the German champion decathlete and drove to Olympia to Atlanta. Since 2001, Pajonk supervising physician of the German Athletics Federation and the German decathlon team. The orthopedist has his practice in Dusseldorf.
In addition to sports medicine, he deals extensively with stress management and is the author of the book "Relaxed wins."

Dear Martin,
look at the best times some sporting events on television. Every runner has his own style, his own step length, its frequency. There is almost no wrong. Over your rhythm!
Best regards, Dr. Dirk Pajonk

Hi Martin,
I've now also tried, my step frequency to be determined. Between 17 and 18, I came out of the bar. That was silly, because it is very important to know whether I am now 179 or 180 steps per minute do. So I started from scratch and I'm up to 35 or 36 come - I know not as accurate. Moreover, I was so angry that I just am running fast - the only way, with a good feeling in the legs. That was cool!
Sincerely, Your Clipboard Karrass

Hi Achim,
I had four weeks training break. A week after I had resumed training, I pulled me a shot to be witches. I was the last three weeks with syringes treated, and it is slowly but surely improving. My doctor thinks I should be further relaxed practice - he has so legally? When can I start again with intervals? I am a triathlete - I can wheel drive? What they advise me, as I shot with the witches should avoid?
Marco

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 Marco,
after three weeks back pain should always be referred to a structural cause to be researched. Either that is a study by an orthopedic and / or a sound imaging, a MRI (magnetic resonance imaging, or Red). Movement is always good, unless the complaints are amplified. So loose training absolutely allowed, even ride a bicycle.
Best regards, Dr. Dirk Pajonk

Hi Marco,
hear what the doctor says, loose! Intervals are usually not. Thus you should only start again when you go to a completely painless and you are on the other through peaceful assembly and fit again have reached a level, pace training permits.
Get Well continue, clipboard-Karrass

Get more tips and tricks by Achim and his team at
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The dog bite back.

Financial crisis, Opel crisis, ZDF crisis - and now even a dog crisis. Because Germany Bello-Fanfraktion feels offended by Achim Achilles. Our miracle runner it looks sporty: Who austeilt must also insert can. Wuff, Wuff!

 

Dear Editor,
whoever
the article has written, is ripe for the psychiatrist. When you are talking about people, would be immediately a great outcry among the population. When I consider how many men pee on the street and nobody gets on, because what should be the policy action.
Tatyana from Berlin

DPA
French bulldog: Four-legged with Beißpotential

Dear Tatyana,
after a train through the town for three mornings for us is the strict rule: Never just pee on the street, but always only on the dog pile. Every ten meters is practical as an opportunity. And do you have the policy.
In standing, Achim

Hello,
I have your repulsive Oraldiarrhoe straight over again, and I tell you this: I go from now chasing joggers - and woe betide you, you come to me in the way!
Stefan

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For four years, he writes his columns, is now a cult Achim Achilles runners online - with its site-www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

Dear Stefan,
I find it totally amazing how you can show your feelings. On
Achim-Achilles.de have other dog lovers disclosed.
We see ourselves in the therapy group, Achim

Mr. Achilles
I have more of a healthy distrust of Tierhassern, which is evidence of a disturbed relationship with nature and the environment. They seem also seem to belong to the people who think the planet belongs to you alone, and everything that bothers is cooked. Schön, if Africans and Asians soon shoot elephants, which are still eating the harvest and the fields full shit. Interesting argue the Japanese: whales are eating too much fish - so away with it! Bon appetit!
Sven Berlin

Dear Sven,
You have many interesting ideas, but on a tiny incorrect based: I have nothing against animals, either alive or medium rare. However, the iron rule of civilization: One's own freedom is only valid as long as the freedom of others is not compromised. Growling, jumping, snap dogs mean a massive restriction of freedom. So simple is this
Besten Gruß, Achim

Mr. Achilles
they run and run, and they deal with themselves, their thoughts revolve hecheln and for order, after balancing. So complex that is - but for the rest of the forest just clownish Irrläufer. Do they ever run in their shoes and air nylongewobenen, colorful, friendly run nippel costumes. The dog's will be pleased.
Patrick from Switzerland

Dear Patrick,
We runners have learned, with the jealous eyes of you Walker deal us your quad-defense chains to squeeze past, the way each block and all the silly accessories nurmehr silently grin on it with you herumschleppt. Only your miesepetrigen texts, we will never get used.
Walk on, Achim

Ladies and Gentlemen,
I'm almost blind, and therefore to a specially trained Begleit-/Führhund for sighted people. I am also a young spokesperson nationally operating organization representing the interests of gehandicapten service dog owners represent. Not all dogs are stupid, scheiß question, biting machines, only to be eaten by humans suck! There are many very useful, even therapeutic dogs, for the people every day to work successfully and creditable service excellence. Their dog owners are very responsible and highly professional with their animals around.
Marco from Kiel

ACHILLES 'SHOP

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Dear Marco,
completely correct. Therefore, I apologize for all beneficial owners and their dogs, because if it came to misunderstandings should be. I am just about the toys of the poorly educated intellectual precariat. With the search and relief dogs there is no problem because the animals obey their master and they both only very rarely walks on victims lurk. Good luck with your association, we are happy to link with
Achim-Achilles.de.
Besten Gruß, Achim

Good day,
I am myself a journalist and runner, but so much nonsense on a pile, I have rarely read. A pity that you have to count our guild.
Peter Berlin

Dear Mr. Peter,
I count on me not to your guild, and certainly not when the fundamental right of freedom of speech in question.
Democratic Gruß, Achim

YOUR OPINION IS ASKED

Discuss about this article

Dear Editor,
here seems to be a leash attached forced - by their editorial staff for such hack!
Frank from Berlin

Dear Frank,
Thank you for caring: Mona makes really good - and very strict. Doggy-Style halt.
Achim

Bitter,
Achims view is only that of a poor urban joggers who do not enjoy coming, with his beloved dog to walk on land.
Mario

Dear Mario,
There are pleasures to which I can and will gladly refrain. I begrudge every country on its course, whether dog, budgie or husband on a leash - while others just leave.
Besten Gruß, Achim