SOME FREQUENTLY ASKED QUESTIONS What should I pay attention to in my first training sessions? Basically, a running session should be started very slowly. This helps to get the circulation going. You wouldn't force a car up to 180 kilometres per hour straight away either. Thus the first few metres must be run at a jogging pace, a pace which is much slower than the average training pace. Above all this applies to absolute beginners. For newcomers to running, the following basically applies: it is better to demand too little of oneself than too much. Only those who have been training for half a year can go beyond these limits. Are newcomers to running better advised just to run, or should they also train in other ways? If you have the time, you should definitely sometimes branch out into other sports, Bike riding is certainly the best alternative.The strain on the heart and the circulation is similar to that with running, but the orthopaedic strain is less when you ride a bike. Other good alternatives are light swimming and gentle weight training. While training with weights, do not train with the maximum weight possible, but train for stamina, i.e. do lots of repetitions with light weights, rather than a few repetitions with heavy weights. Is stretching for runners "in" or "out"? Definitely "in". Doing stretching exercised before and after training is good. In the warm-up phase, i.e. after about five minutes of jogging and before you actually run, the stretches should be short (8-10 seconds). After running and taking a short pause for a breather, you can intensify your stretches longer (20-25 seconds).An effective stretching programme, regularly carried out, makes the muscles supple and better able to take strain which helps prevent injury. Is it better to run in the morning or the evening? Engaging in sport after finishing worrk is in the tune with the biological rhythm of the human being. According to scientists, the best physical performances are achieved at about 17.00. However, in the city, it is generally better to engage in sport early in the day, because there is cleaner air and less traffic. In the afternoon, the highest exhaust gas levels are present, and when there are inverted weather situations (no exchange between the cold and warm air masses), smog appears with the increasing sunshine. Is running on asphalt harmful? As long as you wear the right footwear, running on asphalt damages neither bones nor joints. Compared with country paths, flat asphalt routes allow you to be safer, more efficient and more relaxed while running. For runners with Achilles tendon problems, the level asphalt ground is ideal, because you can control the movement of your feet much better. If you experience pain despite wearing stable, non-worn out shoes, it usually helps to change your technique. Try to run more firmly on the front or the middle of your feet. This allows better conversion of the impact energy than if you put your weight on the heel. Moreover, in contrast to completely hard concrete surfaces, asphalt gives a little due to its elastic bitumen components and is therefore better for your knees. So if you have the choice between cement pavement on one side of the street and a pedestrain path on the other, you should always choose the latter. How much time should I plan between a meal and a workout? Depending on the size of the meal and individual tolerance, the time between a meal and a workout (or even a race) can vary from 30 minutes to 3 hours. Your last big meal (e.g. Pasta Napoli or a large breakfast) should be eaten about 2 - 3 hours before you challenge your body to exercise. A small snack (e.g. a banana, an energy bar) can still be digested around 30 - 60 minutes before the start of a workout or race. Drinking within an hour of a run poses no digestive problems, but if you are both eating and drinking, small amounts are preferable to large amounts. Naturally, each person must findd his or her personal digestive tolerance by trying out different portions and time periods. In fact, this is part of proper running training and is especially important for race preparation. How can I increase my running distance? The ability to run long distance has to be developed over months, sometimes years. This means that you should follow a training plan to build up your performance with a minimum risk of getting injured. A good rule is to increase your mileage by a maximum of 10% per month. Following this rule, you will give your body enough time to adapt to your new training intensity. Muscles and the cardiopulmonary system improve their performance much faster than bone, cartilage and tendons do - which means if you press yourself too hard, overload injuries can occur.