Running is the key

Mar 19, 2019
User Article Submitted by Martin Stranski
Running is the key

The best results I have from running uphill.

How often should you walk? How much sport is healthy? When do I burn fat? What does optimal cardiovascular training look like? When does sport become a leisure stress? These and similar questions reach us again and again. Here are some good recommendations.

The sports scientist advises
Researchers have found that two to three hours of exercise a week is an optimum for our health. Less brings less, more harms. The intensity was not considered in these studies.

The doctor advises
Cardiovascular training should be done at least every other day. Important here is the intensity. The training should be done in the aerobic area. This strengthens the lungs and heart, improves blood circulation. 30 to 45 minutes per training session are sufficient.

The gym recommends
Who wants his love handles with sport on the collar, trained as just described in the aerobic area. However, the training sessions have to be longer, as the glycogen stores empty after about one hour and the body switches to fat burning.

What does Martin recommend?
Run seven times for the soul and three to four times for a longer life. Once is not a single time, twice is used to maintain fitness (even if you do not have one), starting from running three times a week can develop its shape. For most amateur athletes, three to four running sessions per week are optimal.

Beginners, who have bigger problems with the inner pig, should run daily, see also the the  training plan "pig dog I defeat you". It takes about a month to develop a reflex. If you do not run then you feel like you're missing something!

Significant achievements are achieved by significant people; and someone is significant when someone is determined to be. "This beautiful phrase is attributed to the great French statesman Charles de Gaulle. What he means by that? About: Success has the one who is ready to think successfully. And to act accordingly. Which brings us to the most important difference between successful and less successful people. Some people know exactly where they want to go. The others only know where they do not want to go. One of the core competencies of successful people is to set goals and pursue them. Achieving self-imposed goals is the simplest definition of success.

The means to an end
If success is the balance of one's goals, then logically the goals themselves are the most important means of achieving it. But how do you set goals? It is not like the list of best casino games. Very few runners start with the desire to run a marathon. For many, the goal is the preservation of fitness or the hoped-for loss of excess pounds. Or the next company run. Only those who set themselves strong goals can motivate themselves and begin to act. You may also need a goal that will get you up and running.

If you let marathon runners know how their training habits have changed over the months, you can usually hear very similar stories. The triggers are varied, from a joke in a beer mood, over a lost bet or the desire to try something new. But all stories have one thing in common: After the strong goal marathon was set concrete, consistency and regularity came into the training routine. 

The running lengths were continuously longer, the number of training days increased. It was the same with SunGard COO Jochen Schneider: "It is important for me to aim for a goal. The goals have always been a little bit better from year to year. So I got to the marathon within two years. And the next marathon is important for the head. Then I'll go out of the house even with drizzle and do not wait for nice weather. "

Very motivating and expedient can also be a running week in Mallorca. Seven to nine days are called running, laughter and impulses en masse with the running campus coaching team. The most successful running seminar in Mallorca always takes place in March, April and October.

Strong goals are half the success rent
 Andy Toys, CEO of DRA & Systems co, a mechanical manufacturing company for machine components in Switzerland, also needs these goals: "Only when I have a concrete competition in mind do I train consistently," says Gächter. Already in his first run on the supreme discipline at the end of 2009 that was so, after he had been persuaded by a marathon running acquaintance, together in Munich to go to the start. "In the spring I started to run regularly - even during lunch, because otherwise I would not have received enough units. I had no other choice, after all, I was in the word, "remembers Gächter and smiles. Today the Swiss runs around ten competitions per year, including two marathons and three half-marathons. And four days a week, the lunch break is a fixed running date.

From the company run to the marathon
The first participation in a company run over five kilometers in the spring or a strong finish in a marathon in the fall - both goals have great potential to motivate people for running. Wischiwaschi Goals like "I'm running to get fit" only motivate you in the short term. Rather, be specific: At the next Businessrun in August in Cologne, I will strengthen our company running team over five kilometers. Or: At the New Year's Eve race, I start for the first time over ten kilometers and want to stay under 50 minutes.

More Articles