Tipps by success coach Andreas Oschmann: Thus you run correctly
von 
go!-coach GmbH
30.01.2007 - 1:14 - Sport & Associations
(prcenter.de) The late summer is for Andreas Oschmann the correct time for the start in perseverance kinds of sport. Run for example. The temperatures are bearable, forest and walking ways long no longer so overcrowded. One must begin not directly with training for the Marathonstrecke, means the 54-jährige ex-Triathlet from Hagen, which made already “legs for some world and European champions”. A few hundred meters per week - with rising tendency - would be perfectly sufficient for the beginning. Here its Tipps for beginning long-distance runners:
Typical beginner errors avoid
“Most run beginners go the thing”, summarize Oschmann from its approximately to 15-jährigen experience much too fast on as a coach. “Race loosely and are already after few meters perfect from the Puste.” Not the speed counts, but the time, which one can put back constantly. “Who drove so far no or only little sport, should not any more than two, three minutes slowly run and then one minute normally” Oschmann go, recommend. Credit pulse and respiration calmed down, can be begun again with running. Three to four this “training sessions” per week are first optimal. “It comes in individual cases naturally on the development of the condition on”, limits Oschmann. “Strong smokers and over-weighty for example must proceed clearly more carefully than physically perfectly recover. Later, so the coach, is “very recommendable” a pulse clock. With this aid the pulse frequency can be controlled optimally.
The run coach before to high loads urgently warns, how they arise for example with heavy area: “Stony ways, which then also still uphill highly coagulated become, bring the untrainierten body fast in oxygen emergency and provoke injuries at chords and joints.” For the beginning the run path should be as even as possible, optimally is wheel and moving ways, if they are not too populated. “To aim at an even run rhythm is, that not by unexpected deceleration and accelerating is disturbed.”
Expressed small influence on the training result against it the läuferische equipment would have, likes itself sends also still in such a way its. Normal training clothing from natural fibers such as cotton Oschmann were sufficient perfectly for the beginning, say. “Important is alone that the clothes sit loosely and one feels well in it.” The same applies for the footwear. The coach does not hold too much of the High end Laufschuhen equipped with all kinds of features. “Beginners with only few run minutes train in sturdy Turnschuhen for 20 euro just as well as in super Sneakers for 200 euro.” The shoes should not be to carry however too small and altogether pleasant. “In the long run alone the will ranks among success”, says Oschmann. “And not the equipment.”
Assistance to the self-help
Whom only once the run virus packed, since Oschmann is safe, does not stop so fast not. The distances become longer, the times better. So it should be at least. In practice however the perseverance sportsman has to sometimes fight into spe with small problems. “The motivation shrinks fast, if one loses, means the goal from the eyes” the coach.
Oschmann has therefore a company named go! - coach GmbH based, which helps to overcome exactly these obstacles. Behind go! - coach is a thought out on-line portal, in the net attainable under www.go-coach.de. “In our portal can both absolute run beginners and marathoners and even you and Triathleten a detailed and on their completely personal abilities and goals co-ordinated training plan be provided let themselves”, explain Oschmann. The members of go! - coach - monthly contribution: 10 euro received thereby no plans “from the bar”, but to instructions for training, which oriented themselves ideally at their possibilities and sporty goals - inclusive of individual upper limits for the pulse frequency. In addition extensive possibilities for the statistic evaluation of the personal achievement development would come. These rich from the week, half yearly and yearly evaluation to the production of a personal “form curve”, which developed Oschmann particularly for its sportsmen. “Simply data such as running times, weight and other on-line to enter and evaluate leave”, say the coach. “We inform regularly whether the training extent of our members for further increases in output is sufficient or whether additional units should be completed.” The consideration of micro and macro cycles is just as natural as seasonal planning, regeneration weeks and general Tipps for training planning.
Thus functions go! - coach
How Oschmann explains, the runner first on-line must to be registered be able and then its current data such as age, weight and general physical constitution communicate. Keep few minutes later it a E-Mail with the i ndividuellen, mehrseitigen Wochen-Trainingsplan. Dieser Plan diene als Einstieg in eine kontinuierliche und später auch leistungsorientierte Trainingsplanung. Am Ende einer jeden Trainingswoche können die Mitglieder auf der Basis der bisherigen Ergebnisse den Trainingsplan für die kommende Woche generieren lassen. "Das motiviert immer wieder aufs Neue und verhindert, dass man die Lust aufs Laufen verliert", so Oschmann. Und wer dennoch Probleme mit sich oder seinen Leistungen habe, der könne anrufen: Der go!-coach-Gründer hat eine Hotline geschaltet, unter der er im persönlichen Gespräch kompetente Ratschläge gibt. Die Nummer lautet 0900-110 21 45, die Gebühren betragen 0,44 Euro/Min. aus dem deutschen Festnetz und 1,49 Euro/Min. aus dem Mobilfunknetz.
Contact Informations
Web-Adresse: http://www.go-coach.de
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