Siren Song of the Massif Central.

When the mountain calls, should prefer weghören untrained runners. The rates at least Achim Achilles and his team. Our running experts also warn against schnippelnden demigods in white and give advice on what to persistent injury to be done.

 

Dear Achim,
I run since the beginning of the year now and create eight kilometers on the piece. That's enough for me not. How can I now continue to increase?
Best regards, Anja

AP
The World of the Mountains: Just for experienced athletes

Dear Anja,
quite simple: faster, longer, but not hurt. Among our 40 different free
Training plans of our experts you will be the right one for you.
See you soon at the half marathon, Achim

FRIENDSHIP WITH ACHIM

Heinrich Völkel / Ostkreuz

Germany's cult runner is now in one of the largest communities on the web: Visit Achim on Facebook, will be his fan and never miss his columns or more readings. On Twitter you can also live, so what else is driving Achim: sweating or Training tails?

Dear Anja,
beautiful, your ambition. The first answer is quite simple: continue to practice! Depending on how often you already run in the week, there are several ways to improve yourself. Either you book another day in your weeks end. This gives you more stamina.

And if you currently only once a week run, prepare yourself mentally before the race even before it, a bit further to run. That need not always be equal and not a whole more kilometers. 200 or 300 meters also are a significant step. You can also take a break after the race and then a little rested three to five from 80 to 100 meters running, always with a small break in between. Also improves a condition. Will see soon tens of kilometers are there.
Enjoy your your clipboard-Karraß

Hi Achim,
I have run during the trainings already tried several times, shorter distances with a higher speed to run. But I quickly fell into my normal pace and do not correct the rhythm. Do you have a secret recipe? Had Berg runs a replacement for the speed training?
Uwe

Dear Uwe,
this is me so many years. Over just so long as fast as you can. And if there are only 200 meters, but three, four, five times with a short Gehpause between. Repeat every week, every week 50 meters out. Then you'll have a few very good excuses to invade them.
HarHar, Achim

Hi Uwe,
do not even two steps further, if the first is not yet working properly. Should read: mountain streams replace no tempo training. Decide before you begin a workout, do what you want: a pace or endurance training. You can still fast pace of change in a continuous integration, but it seems to me to thank you first of all not advisable. Better be consistent and say: Today is day pace.

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.

Over to you a few minutes and let loose for the tempo runs a distance that you can do well. This can be 100 meters, even 60 to 80 meters is just okay. Over the line in a lively tempo. That is not a sprint, but a well demanding speed. Then go the route loosely back, relax while you do something and then the next run smooth. Fang begin with a few repetitions that you will remember when it last. And after a few of these exercises you will be able to increase the number and also a feeling for the tempo get.
With fleet greeting, your clipboard-Karraß

Hello dear Achilles team
I (31 years, 54 pounds, 1.68 meters) run from about three and a half years of regular three to four times a week. In addition, I swim every week from 6000 to 8000 meters. As long as I run, plagued me nasty knee pain. Where I am now on the topic, because I actually planned a half marathon to run. As for the MRI out, is an inflamed bursa fold the problem probably created by a misalignment of the kneecap. Called the PLICA syndrome? Since neither cortisone injections have orthopedic inserts the desired results, my doctor advised me to OP. Basically I will have to make, have, however, fear that I too long after the training session must be suspended and will no longer come in motion. Do you know of alternative treatments? How long should I in the case of a surgical pause?
Anxious to see your answer waiting, Katrin

ACHILLES 'SHOP

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

Hello Katrin,
OP is usually a last resort when other conservative treatments do not lead to success. It is always advisable that a second or third physician to be consulted before such an intervention can make. Some demigod in white "snips" yes happy times fast, without it necessarily must be. Let yourself from your doctor also advised on how to rehab a proper look. Importantly, the time to give it for the healing needs. Too often runners are under pressure because they are a particular target, and ignore the fact that healing processes take time. But the body can not trick. Semi and 10-kilometer race, there will be many more - and with healthy knees, you'll be a lot of fun.
All the best, your clipboard-Karraß

Tips and Tricks by Achim and his team at
Achim-Achilles.de.