Thirst is a good indicator.

If the mileage on the dry spell are: When should you drink while running? Previously one would have answered, never. Achim Achilles and his team see it differently, but find that it is anything but does not matter what liquid it takes to himself.

 

Hi Achim,
after a top-2008 season (in October with the coronation at 1:05 Time 13-kilometer race) I have winter depression and stress test a quarter long to complete couch potato can be. Follow-eight kilograms of unwanted inertia and a caved fitness, which I did not dare, try out. Now I had my runner friends have promised last year to participate in a double barrel (1st day: 34 kilometers, the following: 22 kilometers). What would you do in my place, according to the tests with a time window of only two months of the promise manfully einzulösen?
Thank you from the runners in distress, Andreas

DPA
Running and drinking: All five kilometers a small sip

Dear Andrew,
immediately sell alcohol, eat nothing more after 18 and a clock
free training consult.
Have fun in the asceticism wishes Achim

Hello Andreas,
Necessity is the mother of invention know, but so far you have to improvise at all. you have a goal and also are you in

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?

the guys in the word - what do you need more motivation? Go out and start with a few loose-testing, not so long, so that you are at the end is still pretty good. Your body will remember how nice it was last autumn, and you will quickly come back in full swing. Three to four permanent streams in the week you should run through. Fang with 45 minutes and increase up to an hour. After two weeks should be familiar and no longer feel so exhausting, so that you pace and distance can vary slightly: a long, very quiet endurance of up to 90 or 100 minutes, a shorter, fleet up to 50 minutes, and a loose drive game , that is a playful tempo change. That should be enough, especially when such a run, as your plans it, lots of fun and euphoria added to the lack of training kilometers offset. I am sure you will run like a man
Have fun, your clipboard-Karrass

Hello Mr. Karraß,
I have a question that has to get me to burn, because only three days until the race to stay. I would like on Sunday run a better time than last year at my first participation in a contest; time was 2:13 hours. My problem: I think I overtrained something if I do in my tendons and muscles purely hear. Now my question: How should I approach the next three days in order to maintain muscle tone, but a further Muskelübermüdung to avoid? My training: three times a week, 11 kilometers in the vineyard, the last two Saturdays each 22 kilometers. Your Council would help me a lot, even if he can only generally gehaltensein.
Alice (1.66 meters; 55 kilos)

Dear Alice,
Training your way, I would:

Thursday: 3 kilometers very loosely run, with a break elongation and then 15 minutes faster than normal, relaxed pace of running. At best a small tick faster than the desired half-marathon pace.

Friday: Six to eight kilometers, completely relaxed, only in the air, no speed.

Saturday: nothing!

But most importantly: Do not worry, and rejoice on the run. Start extremely loose and you increase after three to four kilometers inside slowly.

Good luck and tell us!
Many greetings, Jens Karraß

Hi Achim,
at what length should be running liquid to take? What would you recommend?
Thank you, Ricky

Dear Ricky,
Durst is already a very good indicator. The Wehrmacht generation of Grief Grandpa keeps beverage for mental weakness on the other hand, Mona, on the other hand will not bring a sentence to the end without a glass of water is not emptied it. When walking is not only the fluid loss problem, but especially the
Lack of salt and minerals. Just testing - each runner is different and drinks. More than three times in the bushes for an hour jogging is also indicative of Überwässerung. Without Nonsense: The first runner to fall now by drinking too much.
Best regards, Achim

ACHILLES 'SHOP

New: Over 2009 calendars
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Standard work: The Verses

Hi Ricky,
firstly, it depends on your own thirst-sensation and the temperatures. On the other hand, on how long your barrel is. At 10 kilometers, you need not actually on the bottle. However, you plan a 30 kilometer run, you should be 10 km from every five kilometers a small sip of drink. Even if you do not thirst plagues, the same fluid loss from time, otherwise the last kilometers to the Durst real track.
With best regards, your clipboard-Karrass