Endurance training for beginners

Those who start with endurance training can quickly achieve great success. What you have to consider and how to avoid injuries, read here!

Endurance training for beginners

From limp to fit

Anyone who overcomes his inner bastard and starts his endurance training can achieve impressive results very quickly. With consistent training can be achieved in four to six weeks, a performance of the sport muffle can only dream.

However, after about half a year, a period of stagnation can begin: things are not progressing right now, setbacks in the form of injuries and tiredness are possible. Now it's time to stay tuned! Only then will the new fitness stabilize and the tiredness will disappear.

In a few years you will be able to perform at a high level. Even if you stop exercising for a few weeks, you will not lose your acquired ability. This is the reward that beckons for a bit of training excitement.

goal in mind

Most recreational athletes state "health" as the reason for their endurance training. Maybe you formulate your goal differently, but you should have one - and a plan for how to achieve it. This helps to avoid overload and to train optimally.

Good training plan

Everyone is different, so there can not be a training plan that applies to everyone. Most plans from books, magazines and the Internet incorporate the pulse as a clock in the program. But this is only good if your actually measured maximum pulse is taken as the calculated value for different stress levels. Then your training progress will be incorporated into the program design.

An example: "70 percent of the maximum pulse" is a reasonable training instruction for a quiet endurance run, in which the fat metabolism is also boosted. In contrast, heart rates such as "220 minus age" in connection with a training plan are complete nonsense.

You can recognize a good training plan at these points:

  • Your personal performance values ​​are integrated in the form of your pulse values.
  • The plan is varied, there are days with high and low loads.
  • He gives you the necessary time to relax.

rest breaks

Days of rest are as important as the training days. Because the body does not build up during training, but in the time between the loads.

There are also training days dedicated to active recreation. For beginners, this is a walk, a leisurely bike ride, a ball game or a swim. The relaxing, regenerative endurance comes only if you already have some routine.

As a beginner you should dedicate at least three days a week to your sport. If you are under forty, four days. But it is better to choose a different sport instead of a fourth day running.

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    Crazy sports

    Mud football, swamp snorkeling, office chair races, mobile phone throwing - curiosities from the world of sport!

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    mud Football

    If normal football is too boring, you can switch from the grass to the mud. When Sumpffußball the players are sometimes up to his knees in the mud.

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    Falling in the swamp is allowed...

    ... or even a must. There is then a 25-meter-long giant sauna to sweat out of the pores after the game sticking on all body part swamp again.

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    Meanwhile, the dirty sport...

    ... not only popular with men, so there is even a separate world championship with mixed teams.

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    Sumpfootball was originally...

    ... as the ultimate condition test for Finnish skiers and soldiers. Because shooting and running really cost strength.

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    Office chair race

    As one should say once again, office stallions are unsportsmanlike - at the German championship in the office chair race participants race down a mountain.

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    On fast rolls...

    ... it goes down a nearly 200 meters long, sloping road. To get more speed, the racers are only allowed to use their hands and feet.

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    Office chair race

    ... is an absolute hit. There are no rules on how to sit on the chairs: but apparently the prone position should be a good racing position - but you can also get to your destination seated.

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    Mobile Phone Throwing

    At the annual Mobile World Throwing Championship in Finland, athletes try to throw their mobile devices as far as possible. The record is 94.97 meters. The origin of the competition should be rage about failing mobile phones.

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    bog Snorkelling

    Forget shot put, rowing and pole vaulting - swamp snorkeling is still a marginal group sport. But we see Olympic potential. In Wales, about 100 participants meet each year to make sure the fens are equipped with fins and snorkels. Swamp snorkeling is a real challenge...

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    Not only the smell and the temperature of the mud holes...

    ... are anything but pleasant - Swarms of bloodthirsty mosquitoes fall over the athletes as soon as they get out of the mud bath again. The best fairing does not help!

Do not be cocky

The quick successes with endurance training spur on - and therein is a danger! You get fit so quickly that you can easily get serious damage.

Anyone who wants to turn into a runner after 20 years of office life will not be able to walk more than a few hundred meters at a stretch during the first week. After two weeks, he already creates 20 minutes without a break, after six weeks 30 to 40 minutes.

The reason: Muscles, internal organs and the whole circulatory system are perfused tissues. They adapt very quickly to increased requirements. It is different in the non-perfused structures such as bones, cartilage, tendons and ligaments. They build up about three to five times slower. After a few weeks you are so persistent that you can break your knees, arch and Achilles tendon, for example. That can be avoided with the right strategies.

Stay injury free!

It's much easier to avoid injury than to cure it. The basic recipes for injury-free sports are simple:

  • Do not overload yourself. You always have the feeling after training that you could have done something else.
  • Take any pain seriously. A proper soreness is not desirable, but no problem. Wait until the pain is gone. More dangerous are foot and joint pain. They have to fade away before you go on. Change the footwear, let us advise you. Not every shoe salesman is really knowledgeable. If the problems remain, go to the doctor. The best is the combination sports physician / orthopedist.
  • Do not stretch (stretch) with cold muscles. Stretch either after sport or after warm up.
  • Switch between running, walking / walking, swimming, cycling, ball games.
  • If you are overweight, you should not walk too much at first to avoid overloading the joints. Start with swimming and cycling. Get the bike set up at the bike dealer: frame size and seating position must suit you.

Do not give up

Do not be discouraged by setbacks. Do not be afraid to go to the sports doctor if it persistently pinches somewhere. Try different training variants. In the end you will reach your goal.

Hans-Harald Schack works as a journalist in Berlin. He sails and runs marathon.


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