Interviews
Interview with Jasmin Nunige
Periodically we publish an interview with an interesting sports personality. Today with Jasmin Nunige, 6-time winner Swiss Alpine Marathon.
The most important strength exercises for your training objective
Valentin Belz
Those wanting to participate in an endurance event such as a running event, a cycle race, or a cross-country race in the winter not only need to build up their endurance during preparation, but also their strength.
No vitality without strength
Generally, the best endurance athletes tend to be slenderly built. If you look closer, however, you’ll see that they actually have quite a few muscles. And if you were to scrutinise these even more closely, you would soon realise they are extremely strong.
What is good for the best is also good for us hobby athletes. This means developing a stable trunk, powerful propulsion muscles, and great coordination between the muscles involved in movement.
Exercises you can do at home
If you want to become faster, recover better from training sessions, and at the same time reduce your susceptibility to injury, then you should perform the following exercises several times a week. It’s best to do a quick warm up beforehand. There are then several ways to do the exercises:
- The exercises are performed in succession for 45 to 60 seconds. 1 to 3 series.
- Take an active break between the individual exercises and skip for 30 to 60 seconds.
- Perform each individual exercise three times in succession. Then take a 60-second break between the individual series.
- Tabata training: 20 seconds of intensive exercise followed by 10 seconds of rest – the same exercise is performed eight times in succession, or for a period of four minutes.
Foto/Video: Datasport
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Training tips
Get fitter through greater flexibility
Assuming that you are already doing targeted endurance training and the most important strength gymnastic exercises, the focus here is on storing and releasing the energy that you are capable of producing as efficiently as possible. You can learn this by doing simple jumping exercises and thus improve your body’s flexibility.
General tips
The best stabilisation exercises
If you want to be successful, you need to train over as long a period as possible. Continuity is the key word here. For many, however, it is a foreign word because they always need to break off their training. Sometimes it’s the heel, at other times it’s the back or the knee that starts twinging.