Playground for lunatics.

The "Strongmanrun" is just hard for guys. Logo, otherwise this would be too "soft run" or "Warmduscherrennen hot. The Achilles Achim-reader Robert Phillip and in any event have dared - and survived. Despite the icy water and deep mud.

 

The
Strongmanrun in Weeze: 6000 Mad at the start - and I the middle. For this race, it is not necessary, not quite right in his head. A big help is there anyway. At least at the start, in-schmaltzy hit with strobe and fog from the machine, one suspects, as it has appeared here.

Fisherman's Friend
Strongmanrun in Weeze: 6000 Mad at the start

Of the 5925 runners started according to official figures, reaching the 4624 target, 1301 runners stayed on the track. I make no rules, what you should do and leave, but who at this event logs should be two things in mind:

1. You have a couple of times from one to two meters high jump on hard ground. For some this led to bone fractures.

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.

2. The route is 18 kilometers long, and large parts run through mud and sand. Everyone who plays with the thought that next year mitzulaufen should predict at least a half-marathon brought to an end.

We come to the races. First Mileage: forest, muddy ground, the field of participants ever dams, it is difficult to find his rhythm. After the first obstacle will scan the field. Forest recovery, the music booms through the branches. It goes back to the start-finish. Just two more obstacles, then from the Zuschauerpulk. The applause is doing really good.

Obstacle cobweb: concentration is required. After crawling through tires and climb further. With a crooked rail and into the gravel pit. Five kilometers are managed. Well, it goes through mud and sand. Dammed water in my shoes, your feet freeze. I feel each individual grain of sand. I remember how much I hate running on sand.

It is out of the sand pit and back to forest. When I was at the new ground was used, waiting the next hole excavator. I myself fall into the waves and start to swim - it is freezing cold. Two trains, I believe more is not enough. I decide, rather like all the others along the embankment to wade. I think: "Stark's: yes, of life: no."

ACHILLES 'SHOP

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

The feet hurt with every step, the thighs, I feel no more. Is everything not up on the mud hill. I'm hardly high. Downside is limited to the rear. About my clothes, I am not worried, because after the next Wasserakt they are clean. This time the water reaches up to the waist. This is sufficient to cleanly and easily undercooled more marked. And once again, and again purely out of the gravel pit. The last obstacle is at: It goes beyond Strohballen Direction Home. The second round begins. This wait for other obstructions. Slowly it is exhausting. Unfortunately, there is no pre-round meals more, and the roads are always muddy and poor. After all, now makes my condition and I felt overhaul many runners. Once out of the gravel pit, up to the airport and down through the target. Phew!

First, what to eat and drink and then get out the wet stuff. Unfortunately I forget a warm jacket einzupacken. Luckily, I parked in the sun, and the car is heated up. Heat! Finally! That was a great run and a great experience. How it looks like next year, I know not yet.

Phillip Left

I, the hechelnde climate killer.

What a shock: Ökosünder runners are. You hecheln the earth to collapse and contaminate the world, according to new studies as much CO2 as it hardly could have believed possible. Achim Achilles knows what to do now is: think globally, locally run!

 

I'm a pig climate. Because I Hechler.

I have no problem, but my running partner Klaus-Heinrich. Whenever we Sundays against my will the inhuman 80 m altitude difference of Teufelsberg fit into our course, he says that I should stop röcheln, which is bad for the climate.

The runner now produces waste heat and greenhouse times, and certainly on the hillside. And what should I do in order to save the world?

DPA
Hamburg Marathon: ceasing to breathe?

I'm back down to roll?

Stopping to breathe?

Absolutely never again hecheln?

How would I use the pregnancy rate then stood?

If I do not run, I am also going thick as a Walker. And overweight are also toxic for the environment. They eat more and need more energy for transportation. Other hand, they do not need so much water in the bathtub.

Thick non-runners, or thinner Renner halbdicker average --
the carbon dioxide production keeps them together.

Runners still produce healthier kind on their greenhouse gas, about 25 percent more as a golfer or related stockgestützte Sports Cast. Because the pulse and heartbeat hardly increase does not affect the breathing shallow. Stöckchen Sport has an eco-balance as the Wachkoma. Hardly go golfing or Walker but her favorite job, the Transportiertwerden, the climate will be charged: 20 kilometers to and departure from the two-ton truck and a terrain vertilgter quintals imported bananas from South America to ruin the balance forever.

The rotor tends primarily to eco-piglets, where he packs in the inaugural race. The
Eco-balance of a major marathon is devastating. If last weekend in Hamburg, almost 20,000 Marathonis 25 grams of carbon dioxide per kilometer exhale, there is no more greenhouse gases than four aircraft on the way to New York produce. This is so even.

Marathon Professor Klaus Baum, however, the exhaust of all German Marathonis added, especially in training. Here come more than 15,000 tons of the carbon-emergence of a village with 1500 inhabitants.

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 average German citizen in the year produces about ten tons of resources, including oil and numerous battery charges for the GPS device. The incredible cloud magnesium and amino acid-driven gastric Winds of runners in any way, dive computer on climate, however, volume is likely at least one polar cap on the conscience.

The problem, however, are not the masochistic marathon and its participants. As with any large event, the players make less than the dirt around the millions.

Formula 1 would be a blitz clean sport, if only 20 autistic people in the district lead. Dirty Sport is only 100,000 fans at the Nurburgring rattle. So it is at the marathon: Who his own run at the door starts is an ecologically correct country skiers. Who, however, the plane rises to 42 kilometers to run, which creates a problem. The running shirt with the well-intentioned climate will appeal against global marathon tourism only very limited help.

An ongoing climate problem is that sports comrade of four times a week with the car goes into the forest in order for the New York marathon to train and its protein needs entirely with steaks covers. Largely because of the Furzfreude Friends Rindviecher let meat annually two to three tonnes of carbon dioxide in the world, up to ten times more than a vegetarian, the only carrot nibble from the region. Who even with the wheel for training and travels by public transport to the race that may contribute Greenpeace bodice.

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."

It also offers an excellent climate of the excuse to marathon tails. Ask the coach clipboard so infuriatingly friendly, why not in Hamburg, I'm gone, I say not the truth ( "do not feel like training"), but simply: "Nee du, in principle, totally happy. But that was me by the climate balance really damaging to her. "

An argument like a sock runners - because notice nothing more.

Instead, I am on a Sunday with the S-Bahn to the Wannsee and then drove with the wheel on to the Glienicker Bridge, to start from the third marathon, which is only a good hour mean carbon dioxide production. Because the sport can still be friends with her best from Hamburg specify - ecologically uneinholbar I'm ahead.

Participate and climate saving: On
Achim-Achilles.de

runners to sign the "Protocol of Achilles" and explain what they waive for the climate.

Upgrading of equipment.

Pulse meters, GPS transmitters, dazzling legs Dress: Who takes his hobby seriously, who invests. Achim Achilles-reader
Peter patella shows what the runners of today need - or need to believe. A stroll through the colorful world of expensive equipment running.

 

Sport is not only murder, but in most cases still be very expensive. Gyms and sports clubs happige require contributions. Mountain bikes or road bikes for 1500 euros, the beginner class. And golf, scuba diving and horseback riding in the year cost more anyway, as many of Hartz IV recipients for life.

AFP
Runner in full gear: vast sums for the equipment

When running, it is hardly different. This theory sounds tempting inexpensive: The ability to run is in every one of us, if he is healthy. It takes just a nice route, a bit of motivation, an old training pants and a few dusty sneakers, it's already happening.

So I have in any case before some 25 years ago. At my time it ran in the shoe unit "Samba" a major sporting goods manufacturer. Here's a Schlabbes cotton trousers and a thick sweatshirt. Who emphasis laid on his appearance, had a sweat band around. Eighties flat.

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.

Today is running a popular number one. We need no longer be ashamed of if you know when Hecheln through the forest is seen. At the party SmallTalk issue is the icebreaker. Everyone knows his km cut its tracks, its Trainingspuls. And with the discovery of the sport by better-paid consumer-friendly, the scene changed. Above all the equipment. "Equipment" is in vogue.

Previously presented a pair of sneakers for different sports: running, soccer, indoor sports or even gymnastics. One could even in their leisure wear. Meanwhile, it is unthinkable that the same bounds for multiple purposes. Same shoes now more of a prescription item.

With a bag full of expired slipper, which is essential to determine the operating behavior, going to
Running shoe specialists. The course will take place, that it is high time for at least one new pair. Better would be two or three. Different floor coverings, different weather, and also wants to be trained Fußmuskulatur.

A touch of old people

But before the right shoe is the treadmill analysis. The seller wire (Marathon best time 2:41 hours) fachsimpelt on training and competition, after intensive consultation is the perfect footwear found. The next race is coming! But why feel the alleged violator miracle on the first round of training just as hard and stiff at? Anyway, just ignore it.

If you work from the ankle upwards, falls quickly to the next innovation in the eye: Sooner runners wore white cotton socks that are in the 10-pack purchased. After washing, they were either too narrow, too short or the federal government ausgeleiert. Now, there are socks that are more expensive than running past some days. The amateur athlete takes on 50-euro-compression stockings, which look like a hospital or nursing home.

Just a few years ago I would have myself in the living room ashamed, a barrel to wear trousers. Today, the tight-fitting stretch-leg dress constant companion on the practice round. Even before the colorful designs, I do not shrink back.

Grotesk is it in the accessories. If you come in winter to meet people that look like a mix of miners, and American Autobahnmeisterei decorated Christmas trees, please be lenient. Usually, this is a cackling ladies sitting in the evening Nordic walking tour.

GPS Klotz leg

Few men are better those who believe that every step is done by means of electronic data must be documented. After the run they squat in front of the computer and try to connect the interface between the PC and pulse-computer with the GPS speedometer built on ankles. Finally, the Pulskurve its four-kilometer Läufchens printed and in the training kit will be filed.

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."

These runners can be seen on the black block GPS on the shoe. In addition, an arm angles it odd to - in order to run the computer on your wrist, the current data to control. A arythmic beeps that her heart rate too high or too low. If anything they hear. Indeed, this kind of happy runners while an iPod with a virtual trainer to run the ears, which always has something new bids intervals.

These types of runners seem constantly from starvation or dehydration imminent threat. Or both. Anders is not to explain why they elastic belts, called "Fuel Belts, calorie-rich foods and beverages carry reserves.

And in rations as if they were a week-long survival training in Siberia that could have been before.

The crunch in the knee.

Hard subsoil, overload or bad footwear: knee problems have many causes - but Achim and his team know advice Moreover, the experts explain how quickly one after the intake of antibiotics back into training once may own.

 

Dear Achim,
I have ten years ago at a strenuous hike in Norway of a strain in my knee suffered. I had a sudden stabbing pain, which mainly showed the descent. Until then, I had regularly done endurance sports, which I unfortunately had to abandon. The cause of knee problems was never found. Some time ago I'm fun on the beach in the south a bit gejoggt - pain free! But hardly back and running again with the start, were the old familiar pain since. Now I would be interested to know what the cause of this strange knee injury could have been future and what I can do to knee problems.
Jan

AFP
Knee problems: the eternal weakness

Dear Jan,
what the heater when the VW Beetle, is the knee for the runners: the eternal weakness. On
achim-achilles.de can be found under the search word "knee" a lot of information and building of other sports stories of suffering comrades, some of our valued Laufsau.
Get Well wishes Achim

SPORTS PHYSICIAN PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996 he was 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 Jan,
obviously depend on your complaints with the ground during walking or your shoes together. Also, the distance can obviously play a major role. In your description are too many unknown variables to give a concrete answer to. Makes sense in any event to find out whether your knees actually have a structural damage, you are permanently running could prevent. This would I get a MRI (magnetic resonance imaging, Red) study suggest.
Best regards, Dr. Dirk Pajonk

Hi Jan,
if the MRI brings revealing nothing, the only one: to go on a tour to southern Italy from, you search a job near the beach and sand will be runners. Almost a bit jealous of these prospects,
your clipboard-Karrass

ACHIM ROADSIDE

Mandatory deadline for all athletes: From 4 to 13 April runs and reads Achim Achilles in the club Aldiana in Side, Turkey. Presented the latest work "Get running without suffering." Of course, no lack of classics from the depths of the tortured soul runners. 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.

Hello Doc,
since I was a few years ago, from swimming to cycling and running'm changed, I do sport every now and then my knees hurt slices. For some time I have in my fitness program Squats installed. Initially this was almost not at all, because in nearly every crook of one knee knarzte. Then I bend after a few aborted because the Knarzen nothing good could mean. Meanwhile, I create around fifty flexion without my knee noises themselves. Squats really help against the pain in the kneecap? Otherwise, I have my sports program is not changed.
Many greetings from Nuremberg, Jens

Dear Jens,
an important question is whether you think Knarzen pain. If so, you should not always easy to train, but an intensive investigation carried out.
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 for free. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

Hi Achim,
after an inflammation of the upper respiratory tract, I have a couple of days taking antibiotics. Now I am already much better. I have no complaints. I realize that I do not like back in full training with the original should be used. My question now is how long I look after the oral use of antibiotics in general should take the time? Can I use one week after the training back to the normal level (even one hour swimming, running three times a total of 50 kilometers, twice cycling about 40 kilometers) to raise?
Schwubi

Dear Schwubi,
an infection of the upper respiratory tract, with an antibiotic treatment, should be no ifs and buts auskuriert be. You otherwise seriously endanger your health.
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.

Schwubi,
the greatest difficulty in runners and athletes of all is probably, in practice patience. It is so clever, after an infection of the body some time to really give. Why risk a relapse, the longer you then still throws off track. One to two days more rest will bring you further than a return to earlier in the training. The ability to omit it and in good conscience to pause is an important element of success.
See you soon, your clipboard-Karrass

Dear Schwubi,
I would both like to Schlaubergern so contradictory - but it would be wrong. Patience, and you continue to write great
Things from your life skiers.
Besten Gruß, Achim

"Go, pinball !".|| On the way to its steel body tortures itself Achim Achilles continue in the pool. And his trainer is merciless. Despite the perfect equipment feels Achim still not a dolphin - rather like a stranded whale.  Mona has been slow at the gym ball used, the weeks roll by our house. A wife must decide whether they want a man with body voltage or to a fully home. Meanwhile, they are even amused that I every "Tatort" long tried to bäuchlings on the ball and hands are like feet from the floor to lift. Recently I read in the bouquet swept off the table. I like Tulips not eh. And the ground was finally wiped again. Moreover Mona came to new Floralkapital. DDP Mission Flipper: legs as a tail fin Swimming, rhythmic gymnastics, walking and dogs were for me has always been things, without which it could live well. Since I do private lessons with Heike suppose, everything is different: I feel like the Dolphinarium. My trainer is consistent! with the whistle at the pool and pinball tricks must make. Soon it will reward herring tails to hold, if I by a burning tire'm cracked. Fortunately nobody was looking. Because as the first measure, Heike I missed a nose clip. What Walker's floor, the float is the nose clip - Ausweis Lebensuntüchtigkeit general. Other hand: Who from heaven with a conspicuously large nostrils presented has been reduced with the probability of brace adverse water intrusion. Perhaps the snout clamp holds even an erotic component: oxygen is indeed in some circles as happy times joy accelerator used. 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 bl! ogs shop. The question "Can you actually run without having to! suffer?

Top, the summit call!.

Achilles fan Knut cartilage is a happier runner. Until he learns that not only far and fast, but also can run high. As it could trigger a idiosyncratic Laufuhr power almost to the level of Mount Everest brings, he will aback. That is the height!

 

Faster, further, higher - these are the athletic goals of every man. Faster I had done it: Tens of kilometers in just over 47 minutes were for me and my age group (M45) okay. Next - also no problem: I ran 25 kilometers with no problems on the piece.

DPA
Mountain runners: Many meters of altitude, a lot of stress

Only later did I have not been on the bill. Why should they? Finally, I am not a runner and mountain climber. Until I am in a Lauftreff on the taste meter in height came from.

The experience, the course not only in length but also in height measured, was also new for me as fascinating. For what is a half marathon on level ground for a short training run of over 250 meters in altitude leads? Exactly: nothing. Especially since the implementation was easy: The offer of a sports watch manufacturer, I know there was a Laufuhr with integrated altimeter.

Problem number one: The good piece should cost about 300 euros. Problem number two: My home is situated 54 meters above the sea blogs, the highest elevation on my master track is 132 meters. Height meters were there only to a limited extent, to collect.

However, I was now angefixt - and it would also be obercool been the runner-Stammtisch with length not only data but also with high-peak Strunz. Remained only the financing.

It was a Wink of fate that only a few days later in a rotor model used the forum of my favorite altimeter was offered. 150 euros the previous owner wanted to have a runner so far in the alpine regions had lived, now had to move into the lowlands and not life with missing data letting Berg wanted to.

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.

I purchased my super-power with three Laufuhr integrated workout programs, 99-fold lap timing, automatic Pulsüberwachung, digital bicycle computer analysis on the PC - and said altimeter.

The instruction manual was thick as a phonebook. After seeing me in the mysteries of imported programming and calibration, I was able to actually for the first mountain and Tallauf start. I never thought that running with an integrated altimeter could be so exciting. And especially so painful. With a fixed view on the display, I stumbled at the first outlet equal to twice roots and landed in the mud. Not bad, the clock was waterproof.

Problems in the evaluation of training programs. I work at home on a Mac, but the clock corresponds exclusively with a PC. In protest of my youngest occupied his PC so I played my data and I am pleased more than 178 meters in altitude at my first trial run.

What followed, however, sprinkled all my ideas about time, space, and especially height. Indeed, shortly after the private sale (no guarantee is clearly yes), adopted at my wound Ruhr the correct calibration, ie the automatic height adjustment.

The result was sporting achievements at the highest, oh what, the highest level. So I started my next training run in the indicated altitude of 7235 meters and reached after less than an hour on the sensational 8167 meters above sea level the goal - a real achievement explosion.

Thus, I had all the light-alpine regions of the earth to leave and was running normal vorgestoßen in areas in which a maximum Reinhold Messner with ice picks or a nordic-walkender Yeti could meet. In short: The altimeter was completely in the bucket.

Fortunately, the service, to whom I sent the clock to repair the part. I was back on the amount. What did not work however, was the electronic analysis of the training course. But it was not on the clock, but to me.

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."

Already at the second transfer of data to the PC came to me the results before merkwürdig: For my age, I was much too slow (minus 50 percent over the average), much too difficult (supposedly 40 percent overweight), and pulse just before the stroke. And, although I have years of being myself somewhat healthy diet.

I had the midlife crisis suddenly physically ausgezehrt? I barely trust myself, when running the wound Ruhr umzuschnallen - given the devastating results on the computer.

The solution to this riddle sporting seam, when I use the instructions again on hand and took the heading "Personal Data Register" read accurately. Behold: In my clock was still the personal data of the previous stored. The beginning was 20 and weighed ten kilograms less. No wonder then, that I on this basis, at least arithmetically to run Greis mutated.

It is now some time has passed. The personal data have been updated, the altimeter is calibrated. And meanwhile, I arrived there, where I already was: a medieval runners with all the highs and lows.

More readers' stories
Achim-Achilles.de.

Easy, yet very difficult.

With children, it is not always useful. But that principle to refrain from holding Achim Achilles and Co. exaggerated. Moreover, the experts on what a strange observation, some runners in their companies make.

 

Dear running experts
I (47 years old, Abitur 1981 Schiller Gymnasium Munster) running since 2005, five days a day 4500 meters (Promenade), but without any special sporting ambition, but simply to get healthy and keep fit. Now my two daughters (seven and ten years old) the desire to me that I have it now and let go. My questions: Is regular running at this age even make sense? What can I expect the girls? What else should I consider?
Already many thanks, Florian

AP
Marathon participants (in Tokyo): Not always a pleasure

Dear Florian,
first of all congratulations on your fine home. We Schilleraner from Munster are the Arabs stallions among amateur runners. But please let the public mind and not under jochen: How politically correct it may be, is that Dad looks after the children, I advise: Three times a week
after our free training plans and running again with the very young playful without clock, time constraints, objectives. Kinderkümmern practice and is even for a man capable of multitasking too much.
Besten Gruß in the home, Achim

Dear Florian,
This is of course always a question of pace. Children are very well placed, four to five kilometers to run. The most important thing is that they are fun. Maybe yes it starts with a slimmed-down at a distance.
Best regards, Dr. Dirk Pajonk

Florian,
that's great when children and their parents want to do sports. Rejoice. Motivate your girls as you give them success - create a certain distance, a certain tempo run. You agree on a certain number of common race days for which you have yourself something zurücknimmst and the joint running in the foreground. Twice per week, okay, the girls will not equal the desire to lose. The pace can be very good children's self-control: You remember when they no longer can. Of course you can because time influence and slow down when they started to get going quickly.
Enthusiastic your clipboard-Karrass

ACHIM ROADSIDE

Mandatory deadline for all athletes: From 4 to 13 April runs and reads Achim Achilles in the club Aldiana in Side, Turkey. Presented the latest work "Get running without suffering." Of course, no lack of classics from the depths of the tortured soul runners. 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.

Hi Achim,
I have five years Muskelfaserriss in the left posterior thigh (medial quite) apply. The old injury hurts, and often leads two to three times per year means that I must cancel a run for miles and hobble home. That annoying, especially since I always forget the cell phone. The competent Laufdoc my confidence can be a lump / scar touch and prescribed me always resinat Voltaren twice a day and one to two week training ban. Furthermore, you can not do anything, he says: no surgery, no injections, no massages, and an amputation was also not helped me. You see things differently? Can you give me any advice on how I get the old injury sustained auskurieren can?
Thanks for your help, Herbert (Porta Westfalica)

Dear Herbert,
normally should be a Muskelfaserriss after five years, no more pain, unless it was a really big Faserriss. My advice after such a long time, therefore, to a magnetic resonance imaging (MRI) to determine what is actually happening.
Best regards, Dr. Dirk Pajonk

SPORTS PHYSICIAN PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996 he was 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 Herbert,
I do not want to believe that there is nothing to do. You should head to your doctor is not satisfied. It is not the only one in his Porta Westfalica. Another white coat is the versatility of the medicine may be a perhaps not so outlandish idea how the problem should be handled. I think it's worth it.
With best regards, your clipboard-Karrass

Hi Achim,
I have often observed that women are running more often and faster than men's feet, more or less strong throw to the back side. The legs thus dropped in the knee laterally outward abwinkeln when the foot while running from the ground and before the next touchdown of the foot again straight forward step in the direction before / under the body drag. Are these isolated observations, and pure coincidence? Or is there actually biological reasons why this behavior more often observed in women than in men? I would just be interested. Is this somehow detrimental to performance or health? Should I avoid this?
Greetings from Darmstadt, Jo

Hi Jo,
is you have noticed that many women even with the poor Schlenker like a gibbon? Stylistically, we are just guys uneinholbar far forward.
Aesthetic 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.

Hi Jo,
as far as I can see, there is no scientific studies. A stable and a stable ankle Fußaufsatz is an advantage to pre-emptively to avoid injuries.
Best regards, Dr. Dirk Pajonk

Jo,
Observer-old women! Is it beautiful, such a womanly movement. Walking styles can be perfectly correct, and influence, whether for men or women - always with the goal of better or run faster and injuries. Important to us at hobby runners, however, that we are running more comfortable and we do not bend.
Love your clipboard-Karrass

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

Torpedoes against seahorses.

Ambitious is not particularly Achim Achilles, all the more Eitler. And therefore take the criticism of our swimming teacher wonders runners to Mark. Sure, he therefore properly in the pelvis makes alarm. The result, however, is still suboptimal.

 

Whoever in grassroots mediocrity nests, which has learned to enjoy the smallest triumphs. What I like to walk no longer a gift, brings the swimming success experiences. First, the fact that the drift in the water visible positive impact on the cleanliness of fingernails and Fußnägeln than the Herumhechten
im Grunewald.

AP
Swimmers Interior: elegance that comes from inside

In addition, the stabilized retaining apparatus: Each spring crept countless Zipperlein the leg up, and as reliable as the highest form materialize. This year is the power explosion is also waiting, but does run significantly less pain.

Above all, however, offers the beginner swimming those wonderful drug called recognition. Waves of gratitude flowed through my body free steel, as
Trainer Heike me in my ninth participation in the swim training zuraunte: "Achim, you swim today at the second train." Sure, they wanted to see me suffer. I had my luck but hardly believe. I had been promoted by the group "Dead Man" to the "seahorse".

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.

I toiled me, my scornful glances for rail-to-curb, and pondered, in which I move the cardboard round swimwear-Patch gebunkert previously had. The seahorses welcomed me with amused expressions. "Then you hang times back off," said a stocky Mittfünfzigerin and shot like a torpedo into the Russian Cloudy.

I saw the other side of the carriage on a train, it was not about speed but about bare survival. In contrast Zweiern began training as a Navy Seal: Here is tummelten lackluster Altstars and übermotivierter offspring. The "Mission Flipper" came into their inhuman phase.

"Today, my evil twin sister, the training," said Heike spitefully, even before I train with a half lap behind at the edge gejapst came. It sounded like a good joke medium. But unfortunately it was not. The diabolical program: four 200 meters, of which 50 meters per dolphin, back crawl stroke and leg Kraul normal, with a few breaths. None of this I almost mastered.

Each abdominal clapping from the three-meter board looks elegant than my dolphin, my leg Kraul shock is so weak that I was the smallest oncoming wave back to the brink raises. Now I know how fish cutter feel, especially if they are a prallvoll with trawl herring behind him.

Thick as Teewurst quoll
the lactate through my veins. In order to allow time to air snapping to win, I reviewed before the final lap extensively the seat of my swimming goggles. Of course, I had purchased the most expensive. Schneller made me Mistding not, but it cut deep into my tears sacks and emphasized the eyes and two days later on allerliebst.

In a rare moment of charity waved trainer Heike me. While the others quickly moved their trains, I had to physically separate criticism. "Your hips," said Heike. How hip? The word was to me only in combination with "steak" likeable. I had one, but it was I do not care.

Swimmers need arms, legs runners need, but no man needs hips. Those things are covered by the implant industry talked up a status symbol, so that premium seniors on the Crusaders with their new Turbo articulated to. I think any case for hips overestimated. Heike not.

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."

"Your hips schlackert," said my trainer strictly. Prima. Finally a new problem, which I yet knew that I had it. This was followed by a lecture on the power of hip and pelvic floor, for body tension, drive forward and straight - all properties, without which I am a runner for life was well ausgekommen.

War of the pelvic floor is not already a purely female body? I had certainly not, because I had never been hurt enough. And what never hurts, does not exist. Heike however insisted that even in my inmost a pelvic slumbered. But, says the old proverb athlete does not mean that you do not awaken sleeping pelvic floor is?

Heike knew no mercy and ordered extra training at home on the gym ball. Unfortunately, I had the last Sperrmüll recently, because he only stood in your way. Mona would be happy if I have a new giant balloon ankäme. This time, however, I had an excellent Declaration: My new friend, the pelvic floor, needed attention.

Burn, brother, burning!.

Achilles is hard-reader Marc Bischoff is not enough. It must be super hard. Or has the Laufsau but overestimated? In his book, in any event, the athlete also reported on the experiences not so pleasing Art

 

"Finalgon extra strong," said the doctor, guru of the bones Laufsau. "Three times a day and then thinly applied thoroughly wash your hands." With these words he pushed me out of the treatment room, but my ears were already on passage.

REUTERS
Marathon participants (in Paris): Full deployment

The interval training on Monday was lost as expected: The first 100 meters, I came before me as Uta Pippig and then as Dr. House: A couple of colorful pills would have been not bad, just a pinch of nitrous oxide from the local pharmacy, and a walking stick was vital. On the way back from the stadium, I heard him röcheln my meniscus crumbles.

So I left the doctor's office and headed straight to the place of me the past few months for a second home was at the pharmacy marketplace. "After using good hand washing," I also urged the pharmacist, while I lost the Arsenal from Umckaloabo, Apple cider vinegar capsules and dwarf pine considered: Mickey Mouse-doping for casual athletes as Laufsau.

ACHILLES-book

Marc Bischoff
"Run, du Sau! --
Stories of running "
Shaker Media, 112 pages, 9.90 euros

Marc "Laufsau" Bischoff, born in 1967, writes in his book on halbseidene Sports Physicians, döner with noodles and delicate runs. Who likes Achim Achilles, the Laufsau love.

A few hours later the children were in bed, and rubbed devotedly Laufsau finger-thick strands of sport in the ointment rebel knee, while the wife put the clothes together. While the debate with a good book armed ascended the bedroom, once I threw the computer at the office to the lost hour of interval training for.

When writing, I rubbed out a few times absentminded tired eyes and felt an immediate and vigorous thresholds burning. The ointment did so their impact. Unfortunately not quite as defined by the user. Not much if one of the watery eyes verquollenen aside, but I would have to be warned.

In family is strict Laufsau seat Pinkel bid, and usually keep the members of the household that, while son number 2 is as easy as doing diaper makers. I do not know precisely what the devil I rode today, but before bedtime I had standing water can.

Hardly, I began with the activities otherwise prohibited below, it was boiling hot to me, that perhaps no idea is too clever. Too late, it burned like hell. I rushed with lowered pants to sink.

For the first time I was glad that we do not have a bathroom with daylight, because the neighbors had the following scene to see, I would no longer work with a fine for a misdemeanor like this come. But soap and scrubbing everything in delicate body nothing helped. Or was it perhaps because of it?

I studied the instructions for use of the drug. It was to read: "What precautions must be observed? Enhanced skin blood flow and possibly slight transient itching or burning at the application site can occur. Accidently or too much Finalgon applied ointment is extra strong with skin lotion or cooking oil can be removed."

ACHIM ROADSIDE

Mandatory deadline for all athletes: From 4 to 13 April runs and reads Achim Achilles in the club Aldiana in Side, Turkey. Presented the latest work "Get running without suffering." Of course, no lack of classics from the depths of the tortured soul runners. 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.

I was itching in my case not notice, but increased skin blood flow, oh yes, it was pretty clear. But where the hell I got now cooking oil come from? From the kitchen of course. So I crept furtively down the stairs.

The kitchen has a window but, unfortunately - in this case - one on the road. Every time a car passed, I am terrified crouching behind the sink to the ground. My God, it was embarrassing, I came before me, as a teenager. The last rites nothing helped, worked the ointment as described above: skin, muscles and tissues have been supplied with a long time.

Only hours later, it was better. Since then, I know why it was medication for that "huge adverse reactions to eating this leaflet go to your doctor and pharmacist." Or something.

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

The Date with the Aqua-Domina.

The aim is clear, the way is cruel: Achim Achilles like a torso made of steel, but that he must suffer. The swimming coach is a relentless Schinderin - and the wonders of our runners an erosion. Since only helps to fight and pinball think.

 

Women talk to me quite often. And certainly not nice. If anything, they raunzen, the butcher, if I vordrängele. Mona had already
charming days. All the more perplexed I was when my close Heike looking specifically at the gym, I trust, whose large tub at our school used to "Teaching" was told - an interesting euphemism for "small" and "verkeimt". Why now smiled at me from the Heike Beck edge to?

Getty Images
Float: Strong use, great results

She wanted to my body? Rather unlikely. Heike is swimming coach, umschwärmt two dozen steel Kraul machines, which do nothing rather than to obey her. She wanted to torture me? Even more. Their sky-blue swimsuit deceived. Among them was a hippopotamus whip. The only sorry I did not, as she gave me the first time, smiles. I had just a few lengths back round the water beaten.

Who usually runs the medium of water has a functional relationship. You can drink it, at least when a mineral drink inside bubbles. One can thus Schlorz rinse, after 90 minutes in the Grunewald stubbornly exotic areas of the body has festgekrallt. For moving water but it is annoying. It slows down and prevents oxygen replenishment. I have no emotional esoteric-water feeling. A spa-tank frightens me, sex on the beach only right. And in the womb I will not return.

But water is good for back, hips, knees, all the broken parts and runners to train
Muscles of the legs beyond. Aesthetically, the skiers in itself was a disaster: two relatively decent legs, but only where Leptosomen-Gebimsel attached. So I had my
Winter decreed a float.

ACHIM ROADSIDE

Mandatory deadline for all athletes: From 4 to 13 April runs and reads Achim Achilles in the club Aldiana in Side, Turkey. Presented the latest work "Get running without suffering." Of course, no lack of classics from the depths of the tortured soul runners. 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.

Finally a spring training without a conditional Knorz in the joints and also the prospect of something like figure. The eye is yes with. So starting the "Mission Flipper." I would only stop when Mona little tribute to my upper body loses. That she had in the last three months, however, not yet done so. No matter.

Despite growing discontent I bravely jumped into the pool, whose water, depending on the weekday and time was extremely varied, from relatively clear to very cloudy. I talked to me, that it was light, although I do not Ahmed's statement from the head wanted. Ahmed, the beverage shop of my confidence, trained up in the iron Heinis. I always thought he would not on religious grounds in the pool rise. But it was much easier. "Suppose you times 60 Grandmas in the aqua-gym - and the water after you take into your mouth?"

My faith in the cleansing power of chlorine is boundless. Heike and their men survived the inferno schwappende even several times a week. And today, I was the middle of the rail link to the outside, where Theo Lingen migrant swimmers have been deported, the reserve for Treibsand in skin bags - just as I halt. Foreign rights were the flippers. Because I wanted out.

Training at Heike has exactly three drawbacks: It takes one hour, there are hardly any breaks and is always behind such a braggart angepaddelt, which acts as he could easily overtake when the narrow lanes are only allowed. Heike training is real and felt no training, what I said in the first few seconds, got to feel. "300 Warm up loose" gellte her command. 300? That was my daily workload. Okay. I drosch impressively in the manure so that the others would also use my.

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 end of the Warm up, I was as good as at the end, ready for Pilates. But the Aqua-Domina not let me. "Armzug just left, only right back." 25 meters long can be mistaken, especially if you are persistent and insidious veratmet drowned.

With perceived three liters of water in the stomach, the emphasis is suboptimal. The others joked on the edge long ago, when I was finally driven. "So, the whole thing and now eight time Achim only six," Heike demanded. She smiled, I hechelte. What was humiliating: The Last to arrive or just the Barbie-training program to have?

The oxygen drove me to delirium. Swimming at Heike is a permanent Nahtod experience. Briefly, I had suspected that Mona, Heike and Mrs. Malzahn are the same person. The Feminat had finally taken power, even in Teaching. But so easy, I would not give up. Flipper was always a way.

Snout, Kassandra!.

The underpants slips, the fat pads bounce: Runners make their clothes are often a bad figure. Achim Achilles-reader
Knut cartilage, therefore, a small laundry Advisor written. For the motivated Moppel Chen Charlotte, there will be nearly half marathon with the goal.

 

I schwant during Saturday's visit to grandfather's evil. If the Lord 57 years earlier when walking through the city faster than I can with me something is not right. Also my appetite is rather moderate. My grandfather is in his ears: "You eat nothing." Strange that I still felt 30 times a day on the quiet village must, from the long dialogue with the Kloschüssel in the middle of the night all alone. From nothing comes but nothing else. The digestive tract, one of the last mysteries of mankind.

REUTERS
Women in marathon illness before the finish

The doctor visit on Monday confirmed the worst to me then: Yes, I'm sick. With all the trimmings: antibiotic official sick leave, succession studies. "And when can I play sport?" I asked the doctor. Understanding Glotze lot. Presumably, the white coat are expected to torment me more pressing issues. "If you are healthy again," he replies. "And when I'm well again?" I asked. "Come back on Thursday, then we see further."

CHARLOTTE AND THE HALF MARATHON

Charlotte is almost 30, a little too thick in the school and was always the last one. Jogging? Only to the bus not to miss. But now she has a big target: From zero to 21.1 kilometers in four months. Next weekend in Berlin is in the first half marathon.
On-Achilles.de Achim has her way there described.

I will not continue, but continue to run. I must have a training plan to comply. Soon is my first half marathon. The buffer week for diseases I have a cold for the beginning of January verpulvert. Through a long pause, my whole plan at risk.

I think of all the Cassandras in my environment, from the beginning I predicted that a half marathon in April for me to come early. I see her compassionate eyes, if I fail.

And Ute has known better anyway. The student with me, is the beginning of 20, very slim and athletic, muscular upper arms. Besides, I see Ute rather stocky and elefantös from. While they fairylike from the University buildings to the S-Bahn floats, I Trotte gravely beside her, and feel at every step, as my thighs rub against each other and slowly but surely the jeans porous scratch. Would Ute losrennen and I together, it would probably have me at the first corner like this fly. But Ute says regarding Half Marathon: "So 15 kilometers has always been my absolute maximum. More, I could never create."

If the only Ute least would be the so-reacted. But all my friends think so. Although they have more running experience than I, they claim, in no case more than 15 kilometers to create. So far no one has very loud - but they could actually be the same tattoo on the forehead: "No, you can not, which do you ever! Guck dich doch mal at. Prust You already going on. It must be a crazy idea Silvester been. " The worst thing is: It's true actually.

ACHIM ROADSIDE

Mandatory deadline for all athletes: From 4 to 13 April runs and reads Achim Achilles in the club Aldiana in Side, Turkey. Presented the latest work "Get running without suffering." Of course, no lack of classics from the depths of the tortured soul runners. 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.

There will also no answers like: "But I was sick two weeks in between, otherwise I would have done it!" There are no excuses, there is only yes or no, black or white, or arriving up. Since I have now.

At least the sick leave is soon done and I can return to work and in the university. On the way there, I dare wanton and a short sprint from the S-Bahn to the Institute. After half a minute rasselt of breath and I am at a house wall hold. Au weia, the doctor had to ban his sport but legal. Now is definitely the hard condition antrainierte gone again and I must start again from scratch. And so shortly before the start! Panting, I drag myself into the auditorium. The half-marathon with just tell me no more. Maybe it's all forgotten again.

Charlotte

Treadmill into the void.

Natural or studio? Also on the treadmill can be properly trained. But only if one has the right shoes. Achim Achilles and Co. do not believe in quick successes that go long term, always to the detriment of health.

 

Hi Achim,
I would like to know whether when walking on the treadmill to the correct footwear shall be ensured. Since the 50-minute walk on Monday with normal sneakers, I feel a kind of stretching on the right ankle. If the shoes on the wrong subject?
Regards, Johanna Berlin

DPA
Walking machine "Jena Walker: None fatigue

Dear Johanna,
buy you a couple of decent running shoes, you besorgs
a good training schedule, read our
Beginner Tips and run properly. This saves time and helps to form all over the Walkerei.
Besten Gruß, Achim

Dear Johanna,
obviously plays the right shoes and running on the treadmill an important role. 50 minutes in a perhaps unstable shoe can definitely trigger the symptoms.
Best regards, Dr. Dirk Pajonk

Hi Johanna,
du machst ja certainly no difference between swimming and bathing: You have determined in both cases the same swimsuit.
With sporty greetings, your clipboard-Karrass

Dear Achilles team,
a few weeks since I train in a gym on the treadmill. My clipboard Training plans can now see, however, increase runs before. Can I also make on the treadmill? Or does it not? Sure, someday I have before, even in the very nature to run. But the gear into the studio currently has several advantages for me: In the vicinity of the job, I can also do strength training.
Thanks, Antonio

Dear Antonio,
I personally am an absolute fan of walking in nature. But of course you can also increase your on the treadmill to make.
Best regards, Dr. Dirk Pajonk

Dear Antonio,
it is certainly a matter of practice, but also on the treadmill increases are possible. If you feel insecure but let it be. Then make a few casual alternative motor runs 45 to 60 seconds, where you can control tempo better.
Your clipboard coach

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.

Hi Achilles,
two and a half years I have (26 years, 182 centimeters, 68 kilograms) during football ruined my ankle. The swelling was enormous, the pain was awful. I was about two weeks with a damaged foot not occur. The orthopedist said that I have probably done everything broke, it broke what to do there.

With the X-ray, he could make no precise indication of what exactly has been violated. He gave me a splint, and that's it. A physiotherapist (at which I was not in treatment) said that the Syndesmoseband could be torn and thus was not too fun.

Since the accident, the foot is no longer that he had time. He is awkward, the ankle is thicker than on the other foot and by prolonged exposure (lots of standing, a lot of walking), he sometimes hurt. Since a few months ago I timidly with the running started. Each time with a special asset, which is not exactly pleasant to wear. What do you mean, should I simply run the foot treated? Or what should I do to the foot is not broken even more to make? The fear that something could still happen, in addition to paralyze.
Sports Greetings, Caspar

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.

Dear Caspar,
two and a half years after the accident and still pain - this is really not tolerable. Just can continue to run existing Vorschaden might deteriorate further. It is important that you get security, what's really going on. To do this you need a MRI scan (magnetic resonance imaging).
Best regards, Dr. Dirk Pajonk

Hi Caspar,
you ask yes our health care to the test: Since your doctor diagnosed a total loss and dismisses you with a simple rail - very strange. If indeed so much was broken, then it is due to the modesty of therapy is certainly not everything is healed, as it should be. The result now you feel sorry.

Nevertheless, I believe that movement and slow-growing burden - for example by walking - the foot does not hurt. Get advice from an orthopedist, which running shoe is suitable for you and whether you might need deposits. At the same time you should be through alternative exercises sufficient flexibility and strength of the foot develop - your well-known physiotherapist can give you some methods to show.
All the best, your clipboard-Karrass

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