At the end of September, Maja Neuenschwander broke 21-year-old Franziska Rochat Moser’s Swiss marathon record at the Berlin Marathon. Following her victory in spring at the Vienna Marathon, she was considered capable of this achievement. That it would happen with such clarity surprised even the experts.  

You have been able to increase your level of performance year after year. What are the three most important reasons behind your impressive performance development?  

• 2.
  In the past few years I have been spared serious injuries, which enabled me to continuously improve.
• 4.
  Over the years, we (primarily my coaches) pursued the principles of the “classic” training theory: scope before intensity.
• 6.
  The 'entire package’ must be right - I need to be both physically and mentally in balance, which also means not only focusing on running, but paying attention to the pieces of the mosaic, such as regeneration, strength training etc.

Your training workload is immense, and the time and financial effort huge. For example, your next major goal involves you travelling to Kenya again for a few weeks of high altitude training. Financially, the income for a runner is known to be modest. What drives you?  

Running is my passion - each day without running is for me (at present) an 'unfulfilled’ day. I never need to 'force’ myself to go running and I look forward to each and every running session - no matter what the weather is like or what time of year it is.

The Olympic Games in Rio are on the program next year. How do you prepare for the special conditions there and what does your preparation look like in the preceding months?  

I was already able to sniff the ‘Olympic air’ in London in 2012, and am convinced my experiences there will stand me in good stead. As such, I already ‘know’ the procedures and dimensions of such an event. My preparation will be similar to that for the 2014 European Championships in Zurich, for example. I will complete several blocks at high altitude and use the last weeks at home to adjust myself to the climate in Rio.

Over the last few weeks you participated in various city runs, which are unusually short distances for you. And you are also on the starting list for the New Year’s Eve Run next Sunday. What role do these competitions play in your planning, and what appeal do these races hold for you?  

What I find particularly special is the fact that for once I will be running the 'fast' training units in competitions. Since I usually run in rather few competitions, it is unusual for me to stand every Saturday with a starting number at the starting line. I can thus combine the 'necessary' with the 'pleasurable' - the atmosphere at these runs is always unique, and it’s brilliant being able to enjoy the pre-Christmas atmosphere in the cities on short, versatile circuits.

What three tips can you give to hobby athletes for their winter training and preparation for the new running season?  

• 2.
  The 2016 running season starts now with the planning - set goals and then plan your training accordingly.
• 4.
  Have patience: focus currently on your basic endurance no matter what - best times should not and must not be the case at this point - save this for the spring.
• 6.
  Work on your weak areas: in addition to basic endurance training, now is also the time to redesign your stability program, do foot gymnastic or actively address possible muscle contractions - this works really well in a warm room ;-)

Foto: ZVG