{"id":12808,"date":"2021-02-26T15:29:07","date_gmt":"2021-02-26T14:29:07","guid":{"rendered":"http:\/\/fit4thegame.com\/?p=12808"},"modified":"2025-08-22T10:18:53","modified_gmt":"2025-08-22T10:18:53","slug":"training-fuer-laeufer-6-uebungen-die-dich-staerker-und-schneller-machen","status":"publish","type":"post","link":"https:\/\/fit4thegame.com\/en\/training-fuer-laeufer-6-uebungen-die-dich-staerker-und-schneller-machen\/","title":{"rendered":"Training for runners - 6 exercises that will make you stronger and faster"},"content":{"rendered":"\n[et_pb_section fb_built=“1″ _builder_version=“3.22″][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_image src=“http:\/\/fit4thegame.com\/wp-content\/uploads\/2021\/02\/Running-more-scaled.jpg“ alt=“personal trainer hamburg“ title_text=“Running more“ align_tablet=“center“ align_phone=““ align_last_edited=“on|desktop“ _builder_version=“4.9.0″][\/et_pb_image][et_pb_divider show_divider=“off“ _builder_version=“3.15″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″]

Du hast Interesse am Joggen oder Laufen? Fit4TheGames Bewegungsexperte Felix Heise<\/a> schl\u00e4gt 6 \u00dcbungen vor, die dir helfen, Verletzungen zu vermeiden und ein effizienterer L\u00e4ufer zu werden
<\/em><\/p>[\/et_pb_text][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#fc1681″]

Es ist wichtig, deinen K\u00f6rper auf die sich wiederholende Belastung des Laufens optimal vorzubereiten.<\/strong> <\/span><\/h3>\n

<\/strong><\/span><\/p>\n

Beim Laufen geht es darum, die Kr\u00e4fte, welche auf deinen K\u00f6rper einwirken, effizient zu absorbieren und danach Kraft zu produzieren, damit du dich gut und schnell nach vorne treiben kannst. Du solltest in der Lage sein, dieses absorbieren und produzieren von Kr\u00e4ften f\u00fcr eine lange Zeit aufrecht erhalten zu k\u00f6nnen.<\/span><\/p>\n

<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#fc1681″ custom_padding=“||3px|||“ hover_enabled=“0″ sticky_enabled=“0″]

Ein Zusammenspiel.<\/strong><\/h3>[\/et_pb_text][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ custom_padding=“||3px|||“]

Dies geschieht durch ein koordiniertes Zusammenspiel von vielen Muskeln. Dabei geht es nicht so sehr darum, dass du maximal Muskulatur aufbaust, sondern dass die einzelnen Muskeln in deinem K\u00f6rper gut zusammenarbeiten und kontrahieren k\u00f6nnen. <\/span><\/p>\n

Au\u00dferdem ben\u00f6tigst du eine gewisse Variabilit\u00e4t in deinem System. Mehr Variabilit\u00e4t kann den Stress auf deinen K\u00f6rper besser verteilen und es kommt so nicht dazu, dass einzelne Areale \u00fcberlastet werden.<\/span><\/p>\n

Dieses Zusammenspiel und das effiziente Absorbieren und produzieren von Kr\u00e4ften ist wichtig zu trainieren. Damit kannst du bspw. Probleme in den Knien und in den Schienbeinen minimieren.<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“1_2,1_2″ _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“1_2″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_image src=“http:\/\/fit4thegame.com\/wp-content\/uploads\/2021\/02\/Older-couple-running-together1.jpg“ alt=“personal trainer hamburg“ title_text=“Older couple running together1″ align_tablet=“center“ align_phone=““ align_last_edited=“on|desktop“ _builder_version=“4.9.0″][\/et_pb_image][\/et_pb_column][et_pb_column type=“1_2″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_text admin_label=“Text“ _builder_version=“4.9.0″]

Diese 6 \u00dcbungen k\u00f6nnen dir helfen,…<\/strong><\/span><\/h3>\n

…schneller, effizienter und \u00f6konomischer zu laufen. Du ben\u00f6tigst kein gro\u00dfes Equipment und kannst alle \u00dcbungen super von zu Hause aus absolvieren. <\/span><\/p>\n

Entweder als Erw\u00e4rmung vor deiner Laufeinheit oder an einem anderen Tag.<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“3.29.3″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

\u00dcbung 1) 90\/90 Knee Rolls<\/strong><\/h3>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“3_5,2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“3_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_video src=“https:\/\/www.youtube.com\/watch?v=i3C_cTR1tOY&feature=youtu.be“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_video][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][et_pb_column type=“2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

Absolviere davon 10 langsame Wiederholungen pro Seite f\u00fcr 2-3 Runden.<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“3.29.3″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

\u00dcbung 2) Sidelying Knee-to-Knee
<\/strong><\/h3>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“3_5,2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“3_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_video src=“https:\/\/www.youtube.com\/watch?v=kPP8s-EHBJU&feature=youtu.be“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_video][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][et_pb_column type=“2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

Absolviere 2-3 Runden f\u00fcr 10 Wiederholungen pro Seite<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“3.29.3″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

\u00dcbung 3) Wall-Strider
<\/strong><\/h3>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“3_5,2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“3_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_video src=“https:\/\/www.youtube.com\/watch?v=2i2w5970_QI&feature=youtu.be“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_video][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][et_pb_column type=“2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

Absolviere 2-3 Runden f\u00fcr 10 Wiederholungen pro Seite<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“3.29.3″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

\u00dcbung 4) Deadbug Hold w\/ Wall Press
<\/strong><\/h3>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“3_5,2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“3_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_video src=“https:\/\/www.youtube.com\/watch?v=PzsuuPf_J_M&feature=youtu.be“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_video][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][et_pb_column type=“2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

Halte die Position, wo du gut deine Bauchmuskeln merkst f\u00fcr 8-12 lange Atemz\u00fcge. F\u00fchre 2-3 Runden aus.<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“3.29.3″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

\u00dcbung 5) Plank
<\/strong><\/h3>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“3_5,2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“3_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_video src=“https:\/\/www.youtube.com\/watch?v=eXtGKIU6dD4&feature=youtu.be“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_video][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][et_pb_column type=“2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

Absolviere 8 Atemz\u00fcge f\u00fcr 2-3 Runden<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“3.25″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“][et_pb_column type=“4_4″ _builder_version=“3.25″ custom_padding=“|||“ custom_padding__hover=“|||“][et_pb_divider show_divider=“off“ _builder_version=“3.29.3″][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

\u00dcbung 6) Single-Leg Stand
<\/strong><\/h3>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“3_5,2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“3_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_video src=“https:\/\/www.youtube.com\/watch?v=QyqiAbn5zoo&feature=youtu.be“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_video][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][\/et_pb_column][et_pb_column type=“2_5″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_text _builder_version=“4.9.0″ header_3_text_color=“#000000″]

Absolviere 2-3 Runden pro Seite.
<\/span><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“4.9.0″ _module_preset=“default“][et_pb_column type=“4_4″ _builder_version=“4.9.0″ _module_preset=“default“][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ _module_preset=“default“ header_3_font=“|800|||||||“ header_3_text_color=“#fc1681″]

Solltest du zu den \u00dcbungen fragen haben<\/strong> oder anderweitig Hilfe ben\u00f6tigen, dann gib uns gern Bescheid<\/a><\/strong>. Dein Fit4TheGame Team ist f\u00fcr dich da und unterst\u00fctzt dich sehr gern.<\/span><\/p>\n

Viel Spa\u00df beim Ausprobieren der \u00dcbungen!<\/span><\/p>[\/et_pb_text][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_divider divider_weight=“2px“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ _module_preset=“default“ header_3_font=“|800|||||||“ header_3_text_color=“#fc1681″]

???? Du m\u00f6chtest zu Hause trainieren, wei\u00dft aber nicht wie? \u2063<\/strong><\/span><\/p>\n

???? Du willst Motivation FINDEN und ERHALTEN?<\/strong><\/span><\/p>\n

???? Die k\u00f6rperliche Inaktivit\u00e4t w\u00e4hrend der Quarant\u00e4ne frustriert dich? \u2063<\/strong><\/span><\/p>\n

???? Du bist bereit, etwas zu unternehmen, wei\u00dft aber nicht was? \u2063<\/strong><\/span><\/p>[\/et_pb_text][et_pb_divider show_divider=“off“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_divider][et_pb_text _builder_version=“4.9.0″ _module_preset=“default“]

Das geht uns genauso\u00a0\u2013\u00a0und du musst dich diesen Herausforderungen NICHT allein stellen:<\/span><\/p>\n

???? Teste jetzt Hamburgs freundlichstes LIVE-Online-Trainingsprogramm f\u00fcr nur 4 \u20ac pro Kurs.<\/strong><\/span><\/a><\/span><\/p>\n

Kein Risiko<\/strong>: Die Home Hero Challenge unterliegt unserer 100%igen Geld-zur\u00fcck-Garantie. Wenn du entscheidest, dass wir nicht wir nicht zu dir passen, erstatten wir dir dein Geld zur\u00fcck. <\/span><\/p>[\/et_pb_text][et_pb_button button_url=“http:\/\/fit4thegame.com\/homehero-14-tage-challenge\/“ url_new_window=“on“ button_text=“MEHR \u00dcBER HOME HERO ERFAHREN“ button_alignment=“center“ _builder_version=“4.9.0″ _module_preset=“default“][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"

Seven steps to help you become the person you really want to be.<\/p>","protected":false},"author":4,"featured_media":12747,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","two_page_speed":[],"footnotes":""},"categories":[32],"tags":[56,52,53,45],"post_folder":[],"class_list":["post-12808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-fat-loss","tag-fitness-trainer-bahrenfeld","tag-fitness-trainer-ottensen","tag-personal-trainer-hamburg"],"_links":{"self":[{"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/posts\/12808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/comments?post=12808"}],"version-history":[{"count":1,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/posts\/12808\/revisions"}],"predecessor-version":[{"id":20292,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/posts\/12808\/revisions\/20292"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/media?parent=12808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/categories?post=12808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/tags?post=12808"},{"taxonomy":"post_folder","embeddable":true,"href":"https:\/\/fit4thegame.com\/en\/wp-json\/wp\/v2\/post_folder?post=12808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}