The clock is ticking, the 20th Linz Donau Marathon is fast approaching. Next week, Friday, the next entry deadline for the big anniversary edition is just around the corner. It’s never too late to register. Above all, those who choose the relay or quarter marathon as a gentle entry variant can still make a difference “last minute” if they make the right adjustments in the preparation. Here are some expert tips:
Preparation: There are still more than eight weeks to carry out targeted training for a start in the relay competition or the quarter marathon in Linz. Once is not as often said, but when it comes to running, that doesn’t have to be the case if you’re already in motion elsewhere and don’t aim for a peak time or personal best, but have the goal as your goal. “If you basically do another sport, it would be important to lace up your running shoes at least once a week and run five to seven kilometers,” advises Linz marathon man Günther Weidlinger. At the end of September it should be eight to ten kilometers. Cyclists and endurance athletes in general would of course have an advantage here, but tennis or soccer players must also be fit to run. “It’s important that the running muscles are stimulated from time to time to prepare them for the upcoming longer run,” says Weidlinger.
Incidentally, a rapid increase in the amount of running is by no means beneficial. According to many studies, the risk of injury in beginner runners is otherwise significantly higher than in experienced athletes. But even for young ambitious starters there is actually no ban. “For healthy children and young people from the age of twelve, it is actually possible without any problems, after reasonable preparation, to complete a quarter marathon or a section of the relay marathon,” says Weidlinger.
Rules of thumb: The well-known German running coach Andreas Butz has developed a simple formula for realistically estimating your current 10-kilometer time in a race. After a good warm-up of at least fifteen minutes, you should preferably run exactly 1000 meters as quickly as possible on an athletics track. Not only that you almost reach your maximum heart rate here, which would also help with the calculation of the different heart rate zones. To determine competitive potential, simply take the time achieved and multiply it by a factor of twelve.
The pace for most of the training sessions in preparation can be easily selected. “Conversation with a running partner, if you have one, should be possible at any time without hindrance,” says the experienced sports doctor Alfred Fridrik, who is also an important pacesetter at the Linz Marathon running clubs. Variety in training is still important. From time to time, brisk running training is also extremely useful to train the pace, the experts advise.
Advantages: Running, as long as it is possible for health reasons, has many advantages. A decent pair of running shoes, good sportswear – you’re good to go. Running is one of the most effective ways to increase calorie consumption. For comparison, you would have to invest three times as much time if you wanted to achieve the same energy expenditure by cycling. It could hardly be more effective. In combination with the preparation for a specific goal, such as the start in a Linz marathon competition, the motivation factor is even higher. (free)
Source: Nachrichten
