2. Define your goals – no matter what they look like. Why? Because it’s always better to run towards something instead of just running.
3. Know when to rest. If you train when you already feel tired, drained or – even worse – sick you’ll run the risk of hurting yourself. No pun intended.
4. Variety is the spice of life! Switch it up your routine so you’ll never get bored.
Katharina loves to choose different routes for running.
5. Go, Team! Running in solitude can be a very relaxing activity; some even compare it to meditation. Other times, however, it’s fun to get together with like-minded peeps and run as a team.
6. Don’t skip a beat. Calm, relaxing songs are great for a regenerative run but go for a mixed playlist on a long run and upbeat rhythmic tunes when doing interval trainings. What’s important are the beats per minute (bmp). Ideally, the rhythm of the music matches your pulse.
7. Where to? It can be quite the experience to try out something different from your usual neighbourhood route. How about a run through a forest or even a trail run? Those make for a great addition to your (half-)marathon-training plan since they will boost your coordination skills and endurance.
8. You are what you eat. A balanced diet will help you improve tremendously – especially when you’re already into a regular training routine. Opt for a little bite to eat right after your run (energy bar, banana, nuts, berries and/or a electrolyte beverage or fruit juice) to help your body regenerate faster.
Katharina is nuts about running – and nuts
9. Ever heard of the ABC of running? Add knee lifts, heel ups, skipping and different kinds of jumps to your workout.
10. Choose the right shoe. Take your time and let professionals help you with choosing the optimal running shoes. Since running is typically a very low-budget sport it won’t hurt to invest in a good pair. By the way: your shoe will keep you going for about 1.000 km. After that, it’s time to move on.
11. Running is a full body workout. Don’t leave your legs hanging! Training your upper body regularly will not only strengthen your core and give you a more defined look but will also help you to keep a good posture while running.
12. Run, rest, repeat. Take care of yourself: stretching (fasciae!), massages, sauna, etc. will contribute to making your training even more effective.
Check out one of Katharina’s favourite snacks for runners: VERIVAL’s Organic Energy Mix with whole hazelnuts, coconut chips and whole fruity cranberries that provide you with an extra portion of energy.
Whoever hears the word “superfood” is more likely to think of chia seeds, maca, physalis, barley grass or goji berries. Only rarely would oats be found on this list. Yet the grain is considered one of the healthiest cereals of all and is thus a real “bedrock” in healthy nutrition.
As the main ingredient of muesli or porridge, oat flakes are an indispensable part of many breakfast tables. They are also an important ingredient in sports nutrition, for example in muesli bars. They are considered a superfood and since they do not have to be transported halfway around the globe.
Whether brown, blanched, roasted, as slivers, flakes or whole. With their sweet, mild taste, almonds are popular with many people. But what makes the almond such a multi-talent? How is it grown and where does the almond come from?
Even our grandparents knew about the beneficial effects of the oat meal, and so the breakfast dish probably brings back old childhood memories for some. For some time now, the breakfast classic has been gaining popularity again and is finding its way onto the menus of hip restaurants and digital food blogs.
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
Sleepyheads, beware! – If you like to spend a little more time in bed in the morning, but you still don’t want to skip breakfast, you’ve come to the right place. A secret tip for you: overnight oats. As the name already suggests, this healthy breakfast is prepared the day before with oats and fruit. […]