“We couldn’t have wished for a better expert today,” says FITBOOK Move Jam presenter Anna Kraft. And rightly so: If anyone can give tips for a healthy start to running training, then it is Dr. Paul Schmidt-Hellinger, long-distance runner and sports medicine specialist at Charité Berlin. In the 50-kilometer road race, he set the German record, which was also the world’s best performance of the year in 2016.
Are you inspired by such success stories? Then put on your running shoes! With the prospect of your own trophies, you should still take your time.
“Don’t set too high goals”
At least the professional believes that as a beginner you shouldn’t set yourself too high goals. In fact, the very first run should be as short as possible – just 500 meters are enough “for the absolute beginning”, says Schmidt-Hellinger. For the next two or three days, it is important to feel within yourself and observe what is going on in the muscles.
Paul Schmidt-Hellinger knows from personal experience that there is no point in overstraining yourself. An injury followed by an operation had put him out of action for more than six months. Then he completed an apparently “relaxed start” back into running training – with a manageable distance of four kilometers – and received the receipt straight away: “I had sore calf muscles and an irritation of the Achilles tendon for over a week.”
Tip for beginners: weekly net training times
Beginners can do better if they adhere to the expert advice and “weekly net training times”. Dr. Paul Schmidt-Hellinger and his colleagues from sports medicine prescribe this orientation as a recipe for beginners. “In level one there are 30 minutes of net training time per week,” he explains, which can be divided into three units of eight to ten minutes each.
Training bites, one could say. And even they don’t have to be powered through. “One possibility would be to run in for two minutes and then jog four times for one minute each time,” says the expert, “with walking breaks in between.”
There are also clear guidelines for increasing these weekly net training times. “You increase according to the rule of ten,” says Schmidt-Hellinger. “That means you increase by ten percent per week.” So in week two it would be about 33 minutes, in week three 36 to 37 minutes, and so on.
The other expert talks of the FITBOOK MOVE JAM 2020
- Regeneration after training – fitness professor Dr. Stephan Geisler
- Performance enhancement with neurocentric training – Luise Walther
- Recognizing overtraining correctly – fitness professor Dr. Stephan Geisler
How do you avoid “shin splints”?
FITBOOK user René (“a passionate runner himself,” as he reports) wants to know how to avoid “shin splints” – new German for the uncomfortable shin splint syndrome, a dreaded injury among runners. FITBOOK editor Anna Kessler, who is currently training to run 10 kilometers in under 45 minutes , also struggled with it at first.
Dr. Paul Schmidt-Hellinger explains it as “the middle of a muscular chain that arises due to shortening”. More precisely, most people have a shortened hip flexor muscle. The reason for this: the amount of sitting that is common in our society. Likewise, the muscles in the thighs are often shortened, which pulls the legs inwards. In addition, there is a tendency towards the hollow back.
If you now run longer, and then on harder ground, the arch of the foot sinks. “When the arch of the foot sags, it pulls the insertion of the shinbone muscles down.” If this pull always comes in the same three-dimensional vector – for example, because one only ever runs on the treadmill or on straight stretches – it could cause the stabbing complaints of the tibial splint syndrome . Orthopedists speak of an overload of the periosteum.