Injury prevention

Warm-up and cool-down exercises: a targeted warm-up session with dynamic exercises such as leg swings, light running steps or a short drill optimally prepares the muscles. A cool-down session with static stretching exercises helps to promote recovery.

Stretching exercises: focus on key muscle groups such as calves, thighs, hip flexors and gluteal muscles. Regular stretching increases flexibility and reduces the risk of injury.

Strengthening exercises: stabilisation exercises such as planks, side planks or standing on one leg help to ensure core stability and prevent unequal load distribution. Stabilisation exercises as well as good core and back muscles are essential for runners.

Avoid training mistakes: sudden overloading, insufficient breaks or unbalanced training can lead to overexertion. A slow increase in training intensity is key. Start by increasing the number of training sessions per week and then increase the duration.

Regular breaks and recovery measures: be sure to plan enough breaks between training sessions and shorten the recovery time with measures such as massages, stretching, yoga or similar.