Improve your running technique

According to running coach Marco Rancan, incorrect foot positions are one of the most common causes of injury. Landing unevenly on a foot leads to incorrect loading. This can cause long-term damage to knees, hips and ankles. That's why it’s recommended to land on the midfoot rather than the heel or toes. This better distributes the load on the joints.

Midfoot first before the heel or toes.

Watch your step

Did you know that shorter steps at a higher frequency minimise the impact load? In other words, many smaller steps are much easier on your muscles and joints. You should also adopt an upright posture and tilt your upper body slightly forward. 

Look forward instead of at the ground. This will give you a natural, dynamic posture while allowing your arms to swing loosely. Try it out, because an optimised running technique significantly reduces the risk of injury and at the same time improves your endurance.

Upright, relaxed posture and looking forward.

Be careful when warming up

A thorough warm-up is key to preventing injuries. The muscles are less elastic when at rest and can be strained more easily. Light stretching exercises prepare the muscles for the coming strain and promote blood circulation. This allows tendons and ligaments to react more smoothly. Just ten minutes is enough to get the cardiovascular system going.

The right running shoes are essential

Shin splints? Blisters? These problems are often caused by the wrong footwear. Wearing the right running shoes is essential to prevent incorrect strain and injuries. Ask a specialist shop for advice on which model suits your running style and foot shape. Especially important: switch between several pairs of shoes if possible. Switching between different models helps to distribute the load across different muscle groups. 

Breathable running clothing are as important as shoes. It regulates body heat and prevents overheating and the risk of muscle cramps. Good equipment therefore pays off.

Avoid overtraining

Both hobby runners and ambitious advanced runners can protect themselves better with a well-thought-out training plan. The Toblerone model, for example, can help with this. It shows the connection between intensity, volume and recovery. This allows you to optimally vary the training volume and intensity without overexerting yourself. 

Balancing intensity, volume and breaks

Toblerone model for training plans

You should be able to draw horizontal lines for each unit within the Toblerone model: high-intensity training requires long regeneration periods and reduced volumes. If the volume is increased without adjusting the intensity or recovery time, the risk of overtraining and injury increases – as shown in the model. In this case, it is no longer possible to draw a horizontal line and a peak is formed. This should be avoided. In any case, you should also listen carefully to your body and take pain seriously.

Monitor your training

Pretty smart: modern technologies such as heart rate belts, watt meters or blood sugar sensors can be used to precisely measure your training strain. Emotional factors such as the subjective feeling of exertion (RPE), sleep quality and motivation are just as important. Conscious planning based on the data and your own perception helps you to stay healthy in the long term and to be able to make progress.

Training frequency for beginners

For beginners, two to three running sessions per week lasting 45 to 60 minutes each are ideal. One of the sessions can be a little more intensive, the others should be completed at a relaxed pace. In this way, you can build up your basic fitness step by step.

Recommended training frequency for advanced runners

Advanced runners can extend their training frequency to four to six sessions per week lasting 50 to 75 minutes. This includes one or two intensive units per week, while the rest of the runs should be easy. This division helps distribute the strain evenly and avoid overloading.

Additional strength and stabilisation exercises

Strong muscles protect the joints and improve running technique. Regardless of your level of training, it’s worth doing targeted strength training once or twice a week. Focus on the core muscles as well as foot and leg strength. After all, these are what stabilise the running movement. Just 20 minutes per unit can be enough. Try exercises such as planks, squats or balance exercises with an exercise ball.

Take recovery seriously

The body needs time to recover after every workout. A lack of recovery can lead to overexertion and chronic inflammation. So plan at least one day of rest per week and make sure you get enough sleep, even if it’s difficult sometimes. Massages with a foam roller can relieve tension and promote blood circulation. A cold foot bath after a long run can counteract inflammation and relieve sore muscles.

Run on safe paths

Avoid uneven running routes and thus the risk of twisting an ankle or falling. Obstacles such as roots, curbs or uneven surfaces are difficult to see, especially in the dark. Distractions caused by loud music also pose a risk. Stay alert to avoid possible tripping hazards in time and reach your destination safely.