Training für Läufer – 6 Übungen, die dich stärker und schneller machen

Du hast Interesse am Joggen oder Laufen? Fit4TheGames Bewegungsexperte Felix Heise schlägt 6 Übungen vor, die dir helfen, Verletzungen zu vermeiden und ein effizienterer Läufer zu werden

Es ist wichtig, deinen Körper auf die sich wiederholende Belastung des Laufens optimal vorzubereiten.

Beim Laufen geht es darum, die Kräfte, welche auf deinen Körper 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 Kräften für eine lange Zeit aufrecht erhalten zu können.

Ein Zusammenspiel.

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 Körper gut zusammenarbeiten und kontrahieren können.

Außerdem benötigst du eine gewisse Variabilität in deinem System. Mehr Variabilität kann den Stress auf deinen Körper besser verteilen und es kommt so nicht dazu, dass einzelne Areale überlastet werden.

Dieses Zusammenspiel und das effiziente Absorbieren und produzieren von Kräften ist wichtig zu trainieren. Damit kannst du bspw. Probleme in den Knien und in den Schienbeinen minimieren.

Diese 6 Übungen können dir helfen,…

…schneller, effizienter und ökonomischer zu laufen. Du benötigst kein großes Equipment und kannst alle Übungen super von zu Hause aus absolvieren.

Entweder als Erwärmung vor deiner Laufeinheit oder an einem anderen Tag.

Übung 1) 90/90 Knee Rolls

Absolviere davon 10 langsame Wiederholungen pro Seite für 2-3 Runden.

Übung 2) Sidelying Knee-to-Knee

Absolviere 2-3 Runden für 10 Wiederholungen pro Seite

Übung 3) Wall-Strider

Absolviere 2-3 Runden für 10 Wiederholungen pro Seite

Übung 4) Deadbug Hold w/ Wall Press

Halte die Position, wo du gut deine Bauchmuskeln merkst für 8-12 lange Atemzüge. Führe 2-3 Runden aus.

Übung 5) Plank

Absolviere 8 Atemzüge für 2-3 Runden

Übung 6) Single-Leg Stand

Absolviere 2-3 Runden pro Seite.

Solltest du zu den Übungen fragen haben oder anderweitig Hilfe benötigen, dann gib uns gern Bescheid. Dein Fit4TheGame Team ist für dich da und unterstützt dich sehr gern.

Viel Spaß beim Ausprobieren der Übungen!

???? Du möchtest zu Hause trainieren, weißt aber nicht wie? ⁣

???? Du willst Motivation FINDEN und ERHALTEN?

???? Die körperliche Inaktivität während der Quarantäne frustriert dich? ⁣

???? Du bist bereit, etwas zu unternehmen, weißt aber nicht was? ⁣

Das geht uns genauso – und du musst dich diesen Herausforderungen NICHT allein stellen:

???? Teste jetzt Hamburgs freundlichstes LIVE-Online-Trainingsprogramm für nur 4 € pro Kurs.

Kein Risiko: Die Home Hero Challenge unterliegt unserer 100%igen Geld-zurück-Garantie. Wenn du entscheidest, dass wir nicht wir nicht zu dir passen, erstatten wir dir dein Geld zurück.

MEHR ÜBER HOME HERO ERFAHREN

My experience at Fit4TheGame with an extremely welcoming trainer was fantastic. Gavin trained us last minute for a Hyrox event, and it was great. The training was very professional, with personalized attention to each participant and incredibly helpful tips. I high recommend this Hyrox studio.

Gavin is absolutely amazing! My girlfriend and I wanted to train for hyrox at extremely short notice and Gavin supported us completely! Extremely competent and professional and also super personable. Now I feel well prepared for the event. Thanks a million again. I can only recommend the team and the gym!

Great trainer, very good individual support, pleasant environment. After 8 months of personal training I have made incredible progress and it is worth every cent! An absolute recommendation.

Lovely private gym in Altona! Great staff, the owner is very hands on and involved. Good community/ small group workouts. I think they do well with focusing on movements and form ! Definitely recommend - especially if you want to better your mind + body connection

Best gym in Hamburg! Personal training is really “personnel.” The focus is on me as a person with my strengths and weaknesses and I receive a plan tailored to them. Small and familiar and only professional coaches. I've been training there for years and have always been satisfied.

This was and is my salvation.It hasn't been that long since I've done personal training and group training here and I don't want to stop.Although my neck and lower back area had been stiff and tense for years due to office work and long periods of sitting at a desk, I never exercised using the excuse that I was very busy at work.But my attitude towards sports has changed 180 degrees.After my trainer discussed my goals with me and examined me, he created a training plan.After just a few training sessions I actually noticed noticeable improvement and was surprised at how and what I was able to challenge myself.Here every effort is combined with fun.I have my own tailor-made training plan in which I can record my progress myself.Even when I voluntarily train here alone, the trainers always keep a close eye on me and correct my posture.Anyone who is motivated to improve their health and fitness has come to the right place and I can only recommend personal training and group training at Fit4TheGame to everyone.Clear recommendation!

Strong fitness studio concept, very pleasant, approachable trainers with obvious know-how.What was surprising to me was how quickly Gavin connected with me and my physical challenges and strengths and, despite group training, I was personally supervised so that I could carry out the exercises correctly. He doesn't lose sight of the rest of the trainees.

Great workout with a caring trainer and a very good team. If I'm in Hamburg I'd love to come back. A great experience.

I've been on and off with exercising, often finding excuses and ending up feeling tired and having low self-esteem. Luckily, Gavin was there to motivate me and always encouraged me to go to the gym for a healthier lifestyle. There's always a welcoming atmosphere with various programs to help you achieve your goals. Gavin and his team are always there to help when you need it. If you're like me, struggling with a lazy lifestyle and low motivation to go to the gym, Fit4thegame is the place for you.

The team’s expertise and the upbeat atmosphere make every workout enjoyable. The knowledgeable staff ensures you’re on track with your fitness goals while keeping things fun. It’s a winning combination for a fantastic workout experience.

As someone brand new to the fitness world, Gavin and his team have welcomed me with open arms! Letting me set my own goals while fostering a learning environment- not just telling me when the movement is not being done right, but telling me why. Every time I leave the gym, I have learned not only something new, but have a new level of confidence!

Very good trainers, great, diverse program, competent support, lots of equipment and top equipment and a pleasant atmosphere. The best gym so far.

Gavin is a uniquely welcoming and mission driven small business owner dedicated to helping individuals live healthier lives through fitness. I could perceive from the moment I entered the gym about the community driven values that guide this operation.If you’re looking for a supportive environment and scientifically backed training programs this is the place for you. The quality of the service is absolutely worth the investment.

Definitely one of the better workout experiences! I feel very seen and cared for throughout the class. It's very different from the usual gym experience and atmosphere. A very welcoming and non-judgmental team of trainers.

I had a wonderful session as a guest of a friend on a Sunday morning. Gavin is a fantastic and focused trainer giving personal comments and lots of inspiration. He personally took care to ensure that an old knee injury wasn't aggravated. I couldn't recommend more!

If you like sports, go there! If you don't like doing sports, go there too! Because then you'll learn how much fun exercise can be and how good it is for you. Without feeling forced. You'll simply enjoy it more and more!

Impressed by Fit4theGame! Coaches Gavin, Ramona & Rodrigo are not only highly knowledgeable but also incredibly friendly, fostering a welcoming environment. What stands out about Gavin and his team is their personalized approach, understanding each individual's goals and crafting tailored fitness plans. The coaches provide constant support and encouragement, ensuring that I'm using proper form and motivating me to reach new milestones.Fit4theGame's flexibility in accommodating schedules and adjusting plans based on progress makes it exceptional. It's not just a gym; it's a community where coaches genuinely care about your success. The blend of friendly faces, personalized plans, and flexibility makes Fit4theGame an absolute standout!

I have only done exercise irregularly and have osteoarthritis in my knees. Four months ago, after a very detailed conversation with Gavin, I got to know the Fit4TheGame concept and quickly became a member after a trial period. It's crazy how patient I was with trying out which knee-stressing exercises worked for me and how quickly I was able to improve. Now I rarely have any problems and can do kneeling exercises myself. I never thought! Belonging to the Fit4TheGame family is sweaty, strengthening, motivating and a lot of fun. Being part of a community that makes it easy to establish regular training as an integral part of the week. Many thanks to Gavin, Ramona and Roddi, I don't want to miss you anymore! 😊

I am happy to be part of this great team! After trying many other gyms, where you usually get copy-paste programs and where you just lose the motivation after a very short time, i finally found Fit4TheGame. The trainers are professionals and make their job with passion. You are always welcome in the club, and even if you had a bad or hard day, you will definitely leave the club happy, satisfied, and with the smile on the face. A good mood is guaranteed. You will always get personal advice and support. And in case if you are missing a few days, get ready that the trainers will find you and will take care of you))

Fit for the Game is an excellent gym! Gavin and his team of trainers are professional, friendly, and personal. They were supportive of my physical limitations and were able to work with me to make a plan that accommodated my limitations. I highly recommend Fit for the Game.

The studio in Hamburg Bahrenfeld only offers personal training and courses in small groups, which creates a particularly pleasant and private atmosphere compared to the usual large sports studios. The well-rehearsed team of trainers is excellent and teaches in both German and English. They cover a wide spectrum from recovery to fat burning to competitive sports. The conditions are fair, and booking appointments and courses is extremely easy and can also be done via an app. Accessibility by public transport is very good."

Definitely the best gym ever! Excellent trainers - motivating, personalised training, feels like coming to friends/family at all times. Highly recommended.

Incredibly committed trainers who are committed to helping me achieve my goal. Great training with very nice people. I really look forward to every hour at Fit4TheGame!

I started my fitness journey in May. That was the best decision I made. Thanks Joost for the recommendation.Each member is not just a number; they are part of a family. The care, attention and genuine concern for each individual's progress is second to none. It is a community where you are celebrated, motivated and pushed to do your best.For anyone looking for a place that combines excellent facilities with a supportive environment, this is the place.

Fit4TheGame exceeded my expectations!I came to this gym through a recommendation and am incredibly happy that I had the courage to make an appointment with Gavin for a trial training session almost 3 years ago, as unathletic as I was. With an individual training plan I have already been able to achieve many goals and I look forward to training every time. I particularly like the personal support and the feel-good atmosphere during training. Training here makes you fit and happy!

The Fit4TheGame team managed to free me from sporting lethargy. Today I go to training several times a week again, and that's not just because of the community, but also because of the great, very competent and warm team. I have fun training and achieve my goals sustainably. ... and it's not just about sport. Topics such as nutrition and positive mindset are also taught. Many thanks to Gavin, Felix, Ramona and Rodrigo ❤️

Best gym... and more than a gym... The trainers are top top top... even if you haven't booked a PT, you get individual support at all times... and if you haven't been there for a long time, you get a call to check everything is ok (everything after consultation of course) You are very flexible with injuries, training plans etc. and are always able to find an up-to-date solution... I was in many different fitness studios before I came here... no comparison... man/woman is All-round care, they are always up to date because they are constantly undergoing further training... Physiotherapists and nutritionists also work in the studio... The equipment is excellent and from top-class sports, as are the training methods... That's why professional athletes also train here … still there is no elitist demeanor… The community is great, positive and always a great motivator…. The whole package is absolutely right…!!!

Gavin once compared his job to that of a zoo keeper. Each member has individual goals and needs, many of us are disillusioned with years of ailments, generalized training schedules or toxic communities. The people here not only want to make a sustainable investment in their health, but also want to create a feel-good atmosphere for themselves and others, characterized by mutual respect. So it is the members themselves who make this zoo an attraction.Personally, I've been there for almost half a year, I like going to training (depending on the circumstances), I look forward to my colleagues and I can book a free place at any time. I learned a lot about my muscular system and my movements from the coaches. I was only able to improve some of them after several months of constant feedback. Joint pain, which I often had problems with in the past, has not been an issue so far. What I learn here will help me in all future sports activities.

Great place to kick off your fitness goals, the group sessions are amazing, the team really takes care of you, the level of commitment that they offer is one-of-a-kind which I’ve never experienced before. I’ve been into many fitness studios in my life and here I can say that you are not just a number, they call you by your name and the professional trainers are well aware of your goals and capabilities. They really teach you the techniques for you to train each specific muscle. In just 3-months I achieved my personal goals such as becoming pain-free and getting my movement and elasticity back with the help and personalized training program that Gavin and his team customized for me. I give them 7 stars out of 5 rating. Thank you team. #fitnessgoals

Small but cosy fitness center, where you can get everything you need. From one to one training, small groups training or your own personal plan made by qualified coaches to your needs and you always get the attention and care you need for reaching your goals. This place feels like a little family where everyone cares for each other.worth every penny to spend.

Excellent fitness center with great care to everyone's individual goals! The trainers really helped emphasize good technique and form and demonstrate what sustainable workouts look like. The equipment more than suffices and the facilities are clean and pleasant. Everyone in the gym is also friendly 🙂 Thanks Gavin and Felix for all of your comments and suggestions!

Gavin, Felix and the team will help you to achieve your personal goals on the most efficient and fastest way possible. Never felt so fit and strong before. Highly recommend Fit4TheGame as it is totally different than other clubs with much more focus on customer needs whether you choose small group trainings, PT sessions or open hours.

THE BEST!! Absolutely would give this gym more stars if possible! ⭐️ I was in Hamburg for a 6 week exchange program from the USA, and they were so, so welcoming to have my during my short stay! The trainers knew how to help newbies like myself correctly lift weights and perform specific movements. I want to shoutout the trainers Gavin and Felix who led the group workouts I went to twice a week. Best gym atmosphere I have ever been in, including back home in the USA. 😃