Running: Expert Tips

If it comes to the big showdown on the day of the competition, then we would also like to have a reasonably good time, with which we can then – a very small bit – specify. A few simple training tricks help increase the pace. Ilse Dippmann, initiator of the "Austrian Women's Run" and multiple marathon runner, knows exactly how to do it. Run slowly. It sounds paradoxical, but it's true: to get faster you have to walk slowly. At least 75 percent of the weekly running kilometers should be completed with low or medium intensity, which is the so-called aerobic range. If you do not have a heart rate monitor: The heart rate is just high enough that you can still talk. The reason: If you walk slowly, this strengthens the basic stamina. And that in turn is important to be able to perform fast. Make pace. But from time to time you have to give gas and go to its limit. One workout per week should be reserved for interval training. Ideal speed exercises: several sprints, z. B. 6 x 800 m in the race pace, in between each 2 minutes break, so that calms the pulse again. Another possibility: run 8 x 2 minutes as fast as possible, with 1 minute break in between. Third exercise: Interval increases: 2 x 200 m, 2 x 400 m, 2 x 600 m, 2 x 400 m, 2 x 200 m, 1 minute break between each. It is best to change the different versions weekly. Bergheil. Two to three times a month it goes uphill. That does not have to be the three-thousanders, but at least a decent hill in the park, as Ilse Dippmann explains. Ideal are several short hill sprints of 20 to 30 seconds. This strengthens the leg muscles and ensures endurance in the anaerobic area (very high pulse rate). Technology training. From time to time, technical training is also part of the program: You exert an exaggerated movement, so that it imprints itself into the subconscious and provides more economy in normal running. The best exercises: Knee-lifting (with each knee the knee is pulled up as far as possible), Anfersen (with each step, the heel touches the butt), Hop Run, Jump (each step is a jump), sideways and backward running , Perform each exercise on a distance of 30 m 3 times. Building competition. Also, competitive practice is important to get tempo hardness and a sense of how to sustain a run. A build-up competition is shorter than the actual competition, it serves primarily as a location determination. Best preparation for the "Austrian Women's Run": The "Funrun" on April 23 in the Prater, registration at