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

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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.

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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.