Avoid fitness mistakes

What is important in endurance sports?

Even for experienced athletes, mistakes can creep into their sports routine over time. But pitfalls lurk not only on a physical level, but also on a mental level - for example, when it comes to maintaining your own motivation in the long term. We spoke to fitness expert Sven Schultz-Bargmann about the most common fitness mistakes runners make and how we can avoid them.

Sven Schultz-Bargmann is a qualified sports scientist and studied at the German Sports University in Cologne. His areas of expertise: training control and performance diagnostics. He was initially a member of the German national rowing team before turning to professional running. At the bunert endurance school located in the Ruhr area as well as Neuss and Wuppertal, he supports prospective and experienced runners with sound advice during their training.

@enduranceschool by bunert

Hello Sven! In general, what mistakes do you think beginners who are just getting started with running make most often?

There are two extremes. Most runners do way too much in the beginning because they find it difficult to find a healthy middle ground. “Far too much” in this case means: you go out and start running immediately. You exhaust yourself completely and run until you can't take it anymore. Then you take a break for two days because you're completely exhausted and then the game starts again. With this extreme training, runners overtax themselves and ensure that they can no longer regenerate. This means there is no increase in performance because the body is constantly busy recovering. He can also never fully recover under these circumstances.

In the best case scenario, constant “too much” results in no improvement in performance. However, injuries to the musculoskeletal system, for example the ankle, knee or hip joints or, in extreme cases, even a torn muscle fiber can occur. These injuries occur due to incorrect or overloading.

And the other extreme?

At the other extreme are the runners who approach the matter too cautiously and who tend to under-challenge themselves. They tend to go for a leisurely walk. They do this conscientiously, two to three times a week for half an hour to forty-five minutes - but this does not result in any improvement. Because the body is under-challenged and has no incentive to adapt to the stress.

If you do too little, there is no risk of injury, but your body will not adapt to your performance level. Because in the end he only does what is asked of him. If you don't demand anything from the body, nothing happens - performance stagnates. Runners notice this, for example, when they cannot run a distance faster despite regular “training” or they do not reach their weight goals.

Regardless of whether runners train too much or too little: both lead to dissatisfaction and ultimately demotivate. That's why it's particularly important for runners who are just starting out to find the right balance. Therefore, an important part of our work at the bunert endurance school is performance diagnostics. We even use our diagnostic procedures on runners who are still at the very beginning and have just started jogging. We test you with a lactate test in order to objectively assess your current performance level and give you important tips on your training intensity and structure.

What about people who regularly do endurance sports? Which mistakes can slowly creep into your running routine? What do experienced runners have to pay attention to?

Even experienced runners can make mistakes in their running technique that have a long-term impact on their joints. Many people put their heel down and roll their foot. When you run like this, your center of gravity is automatically in front of your body. The whole body compresses, the load in the body is distributed more poorly and joints and ligaments are put under unnecessary strain. This running technique is the perfect prerequisite for what is known as shin splints. This is a classic and quite painful overuse injury in which the periosteum on the shin bone becomes inflamed.

Ouch! How can such an injury be avoided?

The right running style ensures that it doesn't even get to that point. But the problem with a sub-optimal running style is that most people don't even notice that they're running "wrong". After all, they don't see themselves when they do their rounds. Instead, they often only notice when they are in pain that there may be something wrong with their running style. That's why feedback on running style is so important - either from a sports scientist or an experienced training partner who can assess running technique and give constructive feedback.

Of course, you can also film yourself running using a tripod to assess your technique. But it is important that you look at yourself honestly. If you tend to perceive yourself in a somewhat euphemistic way and you know that you tend to do so, it is better to avoid self-analysis.

What options do runners have then?

My colleagues and I give honest feedback on the technique while running as part of the performance diagnostics. But there are other ways to take a detailed look at your running style. One of them is the so-called movement analysis on the treadmill. There are measuring plates on the front and sides. The runner is filmed with several cameras. We then evaluate the running technique in detail. For example, we look at torso posture, foot placement and hip position. In all the running courses we offer, learning and training in running technique is an essential part. Here we also have the opportunity to work on it again and again over a longer period of time with the right exercises.

Is there such a thing as the “perfect running style”?

In principle yes. This is that dynamic, smooth running style that we all know from professional runners. This type of running is not only the fastest because the stride length increases, but also the gentlest on the body and joints. Generally speaking, the perfect posture when running is upright and the entire foot should be planted flat under the body. This ensures stability, distributes the load regularly and reduces the time in contact with the ground. The arm swing and torso posture also play a role. However, the perfect running style is a “work in progress” as mistakes can quickly creep in.

Aside from technique, what should experienced runners also pay attention to?

For experienced runners, routines can become problematic. Many people always run the same laps at the same pace. Of course, that's understandable: We all have our own rhythm and habits that are relatively difficult to break out of - for example when it comes to nutrition. This means that, as an experienced runner, after a certain amount of time you know exactly what you can do and know your own routes inside and out. But there's just a lack of variety. Sooner or later this will affect motivation.

Can you explain this in more detail? Why exactly are running routines bad for runners?

Don't get it wrong: routines are good per se - especially for runners who are just starting out. They help you not to over- or under-challenge yourself and to build a rhythm during training that provides security. However, I advise runners who have been active for a long time and want to improve their performance : break with routines. This is the only way you can take the next step. The magic word is variation. Variety is exactly what training is all about. In my opinion, training doesn't mean doing the same thing over and over again.

Understandably, this breaking out of routine makes many runners feel insecure. What if my performance deteriorates if I do something differently? My colleagues and I from the Endurance School tackle this uncertainty in a colorful way. We help you build on an existing foundation. We set new priorities and thus increase performance without increasing the time burden. This means our customers train more effectively.

What concerns and uncertainties do runners have when they come to you?

On the one hand, they deal with very specific questions that relate to physical fitness: “My training partner has a lower heart rate than me – is that bad? Am I overextending myself right now? Do I only go for a walk when my heart rate is lower?” In these cases, we emphasize that heart rates vary from person to person and training partners should not compare each other. With the help of performance diagnostic procedures, we runners take away these fears.

For example, we take a detailed look at the heart rate of an unsettled runner during exercise. Together we see that the frequency is within the normal range - this calms and strengthens motivation. On the other hand, many people lack motivation at some point and want to know how they can maintain it in the long term.

Speaking of motivation: What do you recommend for experienced runners to ensure they have fun training in the long term?

There are several ways to boost motivation while running. A few examples: Just run your standard lap the other way around. You can also simply go for a longer walk or explore new paths away from the ones you are familiar with. Or vary the pace: warm up and then run a little faster than you are used to for a quarter of an hour - of course without the running turning into a sprint, but still at a significantly increased pace.

You can also approach your training in a playful way: for example, how about running faster every time you pass a birch tree? Do this until you see the next birch tree with a white trunk. If there are no special trees in your area, you can of course also choose other things as a fixed point, such as large stones or red cars.

If that's not your thing, you can also vary the frequency at which you run. Instead of running strictly on Mondays, Wednesdays and Fridays every week, you can play with the frequency. Try running four times one week and only three times the other week.

And what role do functional foods such as gels, electrolyte drinks in effervescent tablet form, recovery drinks, protein bars or isotonic drinks play for endurance athletes?

Functional foods complement a balanced menu. I use functional nutrition for endurance athletes even during training and am happy to recommend it to others. For example, an energy bar like the Energy* Bar from Dextro Energy* in flavors like Lemon Cake is simply practical because it doesn't get crushed in my bag as easily as a banana. I can easily eat it during training. And I know that I tolerate it well because it doesn't weigh heavily on my stomach.

A gel like the Liquid Gel from Dextro Energy* in delicious flavors like orange is also perfect for runners if they want to “top up” energy quickly and easily. After training, a protein shake like the Plant Protein from Dextro Energy* is a practical alternative to yogurt. However, shakes etc. should always be prepared exactly as it says on the packaging. For example, I don't believe in mixing two products. In general, functional foods give me security – I know that I am “well taken care of”.

Thank you for the interview, Sven!

* contains carbohydrates

** Smart Protein: smart mix with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).

A varied, balanced diet and a healthy lifestyle are important.

PHOTO CREDITS

Header image: @Jörg Riese