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run-on-treadmill benefits

hardly anyone who runs regularly in the open air rises, voluntarily on the treadmill. This is seen also in the poll on the right.

The indoor version has also many advantages. The treadmill
is independent of the weather and ideal when out extremely hot, cold or the ground is frozen. The running speed is determined indirectly - this can be "communicated Rainier" a Laufrhytmus.

Well after injury
addition, the training of rehabilitation purposes very well controlled. Whoever wins after injury want to train as long as possible, which can easily get off the line, when it no longer is - and is not lost somewhere along the route.

Another plus is the possibility of training terrain simulation: Many treadmills can now set up on a slope about 15 percent.

Where else would you find on the fly such a constant pitch for his mountain running training?

Thus, the body can get used to the increased load, you should not add more than three percent slope at once.

running on-time benefit: Anyone who has discovered the treadmill for yourself, which can in competitions Participating in one that requires, for example, in two hours as many miles driven.

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Book recommendations concerning the run-Bible. The basic movement for healthy running

The Spomedis Publisher Marquardt, Matthias " The run Bible. The basic work for healthy running " was published. The book is available for 24.95 Euro.

The run Bible. The basic movement for healthy running Amazon

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running left-country skiing in the winter skiing in the winter

where is there information about "jogging in the winter?" An initial overview of clothing, heart rate monitors and a running log is it to the Internet portal www.laufen.org .
In a separate section presented tips for recreational athletes in the winter.

more information holds the portal www.lauftipps.de ready , is packed with the training schedules, running around a dictionary and links to running clubs in Berlin.

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note-what? (2): running in freezing temperatures:

RUN AT MINUS DEGREES

Covered:
http://www.berlinonline.de/berliner-zeitung/spezial/mobiles_leben/gesundheit/93892/index.php

Running, but how? Jogging is above all fun. Therefore: Do not give the same full throttle. Because insufficient warmed muscles, ligaments and tendons stretch, pull or tear faster than smooth warm. The pulse should be about 65 percent of maximum heart rate - trained runners jog with a pulse of 120 to 130, helps in measuring a heart rate monitor. Experienced runners respond appropriately to the signals of the body and sometimes want to back a gear.

What do beginners need? That's not the first rounds of torture, sports specialist Rainer Schwab does not recommend the German Sports University in Cologne, especially beginners, to be moderate. Newcomers should alternate jogging and walking. 30 minutes per run are usually in the first week is sufficient. And joggers should avoid immediately before the run heavy meals. Otherwise, the blood flows to the digestion in the stomach and not into the muscles, where it is urgently needed during the run. ?

Need Jogger special winter clothing AOK recommends the onion principle: The runners wear several thin layers of clothes over each other. Many joggers swear on clothing made of functional fibers. Although it costs more than an ordinary track jacket, but it's also breathable. The sweat can escape freely, and during heavy showers remains of the runners still dry. Cotton underwear absorbs the other hand, after a time full of sweat. The resulting wet cool winter temperatures in addition to the body. Consequences can be cold or even bronchitis. Also important: do not forget hats and gloves - a good part of the body heat is lost through the head and limbs.

How warm themselves in winter, right? In the cold season, the muscles take longer to warm up. Therefore, gymnastics and stretching exercises for the body are beneficial. Experts recommend a warm-up phase of five to ten minutes immediately before the race. If that is too cold in freezing temperatures on the run course, the advanced training unit moved abruptly into his own apartment. Prudent joggers who run their course stresses begin slowly, warming up time but also omit said Professor Roland Wolff von Humboldt University.

running despite darkness? Many runners who work during the day are faced with the choice to cancel the training or making only in the evening hours on the road. Then they might consider pulling on their paths illuminated lines. Running groups avoid unpleasant encounters, this is particularly true for women. Runners should wear bright clothes in the dark, are seen by motorists better. Avoid with a headlight, the athletes also more missteps. Branches or hollows on the track early on.

how to breathe properly? The training begins in the nose. The AOK advises joggers, even to breathe through the nose. The air is thus warmed somewhat before it reaches the lungs. Deep breathing through the mouth, however, can cause throat irritation and colds. Serious hazards are not, however: the air will warm even in freezing temperatures on the way into the lungs at least 15 degrees Celsius, says Professor Roland Wolf from the Humboldt University.

What role does nutrition play? Although the great thirst not immediately reported after the race, the athletes lose a lot of fluid during exercise. Joggers do well to drink after running at least a liter of mineral water or unsweetened fruit juices. Before training should be consumed only small things. Reason: The body sends after eating a large portion of blood for digestion in the gastrointestinal tract. Then the lack of supply of the muscles.

Are there alternatives for running in freezing temperatures? Who really can not get used to the cold season, moving its training sessions summarily to the gym. Treadmills can be set to different speeds. eighth indoor joggers have neither stumbling nor will they attacked the trip on lonely paths. For ventilation in the studios is worse than in nature. And the odor of other athletes you get with it.

Who should not run? People with asthma or coronary heart disease should first consult their doctor. The load could damage the heart such as sustainable if the fast heart rate are very high in the air. The sports have to do without heart disease but do not: instead of running takes a long walk the circulation going. That sick joggers, such as a flu, not on the run course, but the bed are, of course by itself

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running myths

sports physician Dr. Fernando Dimeo of the Berlin Charité endorphins (happy hormones), however, produces not the human body while jogging. "This is a medical fable of the 80s," says Dimeo.
http://www.berlinonline.de/berliner-zeitung/spezial/mobiles_leben/gesundheit/93892/index.php

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skiing in winter, note-what?

is energized as long as you end up on the warm and cool no arms and legs, can also in winter when you run nothing happens.
Slippery it's more-it was to note, however.

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trails: STRASS GANG ROUND

Straßgang round:

Length 5.7 km
difficulty slightly, the track is also known as walking distance suitable
soil asphalt
Start Bad Straßgang

Directions:

From Bad Straßgang On the road Katzelbach of town, after about 2 km turn right and Greifenweg - the beautiful forest Mantscha - Kehl mountain road after St. Martin . The mountain road Kehl down and to the right of Martin the road back to the bathroom Straßgang .

Public Transportation:
GVB bus 32, Jakominiplatz - Seiersberg "StrassgangerBad" (weekdays every 10 minutes, Sunday and holidays every 15 minutes);
GVB bus 62 Carnerigasse - Punter "StrassgangerBad" (only on weekdays )

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just4run running training exercises for No. 5: Lateral crossing

From the series just4run another training video: running training exercises for the No. 5 side crossing.

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trails:

baths run
Length 21 km, Half Marathon
difficulty demanding, ideal for advanced skiers soil mostly asphalt, partly forest road / forest Start Bad Eggenberg or Bad Straßgang

Directions:
From Bad Eggenberg following the signs to Georgi street of town, turn left into Castle Street and at Eggenberg , across the street Herberstein to Wetzelsdorf (3 km). The Wetzelsdorfer cross road and continue along the road Buren - Krottendorfer road - Martin Hofstraße to Bad Straßgang (7 km). From Bad
Straßgang following the signs on Katzelbach of town, after nearly 2 km turn right and Greifenweg - the beautiful forest Mantscha - Kehl mountain road after St. Martin.
The path 7b following On Weinhang up and over the forest road after St. John and Paul (13 km). Next the oil mountain path down through the stone mountain road and along the lake road Thaler to Thalersee (16.5 km).
To Thalersee around and on its east bank of the trail 6 left up in the Gaisberg saddle (18 km) and on the way 6 back to Eggenberg and the Georgi street to Bad Eggenberg (21 km).

Public Transportation: GVB line 1 to Eggenberg / UKH Stop: Janzgasse / Eggenberger bath; GVB line 7 direction Eggenberg / UKH Stop: Franz Steiner Street;
GVB Bus 32: Jakominiplatz - Seiersberg (weekdays 10 minutes clock, Sunday and holidays every 15 minutes), GVB bus 62 Carnerigasse - Punter (weekdays only)

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POOLS COUNTRY SKI TRAIL: AROUND THE COUNTRY Thalersee

The ideal distance for beginners or for a relaxing run. This is a nice, flat course. Suitable for a short run or a few rounds. Run-time a round: 10-15min.
This route is part of the run course described Eggenberg Gaisberg Thalersee , start here but at the GVB bus 48 stop at the parking GH Thalersee .


On Thalersee-left from the perspective of the GVB Station Cafe-Restaurant-Thalersee http://www.thalersee.at/ across the parking lot by the " Arnold Schwarzenegger fitness path "walk around the lake - the lake is always kept to the right. At the inn left over - you are at the starting point.

The seasons have their highlights:
Tip: On the evening in summer between 18 - and 20 clock-run when the flowers smell of cherry trees.

Tip: In winter you can go when the lake is frozen and ice skating on the lake. So you can use the site several times sporty.
http://www.thalersee.at/index.php?option [0] = skating

offer in summer also open boat trips on "as an added value" at the lake.

Public transport: GVB bus 48, stop at the parking GH Thalersee (Note: travel time note, longer intervals).