One of the most persistent myths about running is the claim that running is bad for the knees.
But this statement is more than just wrong. Running actually has numerous positive effects on our knees. This applies not only to recreational runners but also to marathon runners who reach a training volume of over 100 kilometers per week in some cases.
Eliud Kipchoge created a historic sporting event on October 12, 2019, that made headlines around the world.
He became the first human ever to run a marathon in under two hours. An athletic feat that not long ago was considered impossible.
Heel pain while running is not only uncomfortable, it can also lead to serious injuries.
As a running coach and sports scientist, I often see runners suffering from heel pain. This pain can make running a torment and may even lead to giving up the sport altogether.
If you want to improve long-term as a runner and avoid injuries, you need one thing above all: strong foot muscles!
Because only well-trained feet help carry the body efficiently over many kilometers. Foot muscles can not only be strengthened through running but also through targeted strength training.
The heart rate rises, the steps quicken – and suddenly you feel your body awaken to the rhythm of the pace.
Welcome to Crescendo running – a training approach that fascinates and motivates runners of all levels. Whether for a marathon, half marathon, or 10 km race – this form of progressive continuous running not only improves endurance but also adds structure, strategy, and excitement to your training routine. What was once dismissed as a simple "progression run" is now considered one of the most effective tools in modern endurance training.
Do you know how many marathon runners in Kenya could potentially qualify for the Olympic Games?
Several hundred runners meet the Olympic standard in the marathon. In reality, however, a maximum of three are allowed to start.
...there is not! This is of course strongly dependent on body size and pace! Nevertheless, an adjustment of the stride frequency can (positively) influence our performance when running.
We explain here how the stride frequency can be optimized while running and what stride frequency the fastest runners in the world come up with.
Probably the most popular form of training control in running is heart rate.
However, besides controlling training via heart rate, there are other methods, and heart rate based training is not always the right tool.
Do you want to become faster over a distance of 10 kilometers?
With these five tips, you can significantly improve your personal best over ten kilometers!
There are running moments you would not wish on anyone and yet everyone who runs regularly knows them: The body feels as if it is filled with concrete, and your legs start rebelling as soon as you put on your running shoes.
That is exactly when the real training begins. Not just for the muscles, but also for the central nervous system, your willpower, and your mental resilience.
Achilles tendonitis is a common injury among runners and other athletes that can lead to significant limitations.
Since the Achilles tendon plays a key role in walking, running, and jumping, inflammation or injury to this tendon can have considerable effects on athletic performance.
A marathon is not only a physical test but also a matter of proper energy supply.
To successfully cover the distance of 42.195 kilometers, not only months of preparation are required, but also precise nutrition in the final week before the race.
Many runners underestimate the importance of arm technique while running.
While most runners focus on their leg movements and breathing, the significance of proper arm movement is often neglected. However, arm technique plays a crucial role in running efficiency and overall comfort.
If you are preparing for a major race, such as a marathon, you are surely thinking about nutrition.
After all, your nutrition should ensure that you arrive at the starting line with fully stocked energy reserves.
Pyramid intervals are the secret of successful runners!
In the world of running, there are numerous training methods aimed at improving performance and boosting endurance. Among these, interval training stands out because it is not only effective but also exciting.
In September 2018, Eliud Kipchoge became the new marathon world record holder.
The Kenyan improved the previous world record of his teammate Dennis Kimetto from 2:02:57 hours to 2:01:39 hours. Another remarkable feature of his outstanding world record was the race pacing, as he ran the second half of the marathon significantly faster than the first 21.1 kilometers.
Runners' nutrition significantly influences their performance and recovery.
While many athletes pay attention to macronutrients, the Glycemic Index (GI) plays a crucial role in choosing the right foods.
Warming up before a running competition is key to getting the best out of your body.
But did you know that not every race distance requires the same warm-up? While sprinters and middle-distance runners have extensive warm-up rituals, many recreational runners skip it almost entirely for marathons.
Compression socks are highly controversial in running and sports in general.
Many runners swear by these long compression socks, while others are skeptical. Even in scientific research, there are conflicting opinions on whether compression socks actually provide benefits.
A massage gun, also called a percussive massager, is a portable electric device that delivers rapid pulses and vibrations to the muscles.
This percussive therapy promotes blood circulation and reduces muscle tension.
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