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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
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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.
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