Regeneration management

Tips for healthy marathon preparation -

for runners and mountain bikers

Start slowly, avoid overloading
If you are preparing for a marathon - whether running or mountain biking - you should start cautiously at the beginning or after a longer break. The body needs time to get used to the strain and become fitter through adaptation. And the previous level of performance does not return immediately. Therefore, a gentle start with the potential to increase is essential, especially in mountainous terrain: Choose a moderate pace or an easy gait - with a few meters less elevation gain at the beginning - and be careful not to overtax the body. The muscles, cardiovascular system and joints first have to get used to the strain.

Regularity - the key to increasing endurance
Continuity and training structure are crucial for successful marathon preparation. Only those who train regularly will improve their endurance in the long term. With an increasing training routine, you can gradually increase the duration, pace and intensity - for example through interval training when running or more challenging routes when biking. The important thing is to listen to your body and set realistic goals to avoid overloading yourself.

Recovery phases are essential
Recovery time is just as important as the training itself. During this time, the body can recover, adapt its muscles and cardiovascular system and replenish its energy reserves. For example, carbohydrate stores are replenished with the right nutrition and the electrolyte and fluid balance is balanced. The body refuels. A balanced diet supports regeneration, as does an adequate intake of fluids.

The right diet
Those who are active consume more energy - so carbohydrates, electrolytes and fluids should also be replenished in good time. The last large meal should have been at least two hours ago to avoid stomach problems. During the session, sports drinks, bars or gels help to prevent a drop in performance.

Drinking - but properly
Hellersen Sports Medicine recommends about half a liter of fluid per hour during intensive exercise - and more if it is hot. Important: Don't just drink when you're thirsty, but also avoid overhydration. Too much water can dangerously upset the salt balance. The tip from Hellersen Sports Medicine: weigh yourself on the scales before and after training. This way you can see how much fluid you have lost and can compensate accordingly.

Be careful in the heat
On very hot days, training should be postponed to the morning or evening hours if possible or stopped altogether. This is because top athletic performance in extreme heat places a high additional strain on the circulation.

Preparing for competitions in the cold in winter
In winter, however, the following applies: the body must be warmed up well and suitable clothing protects against hypothermia - this is also part of well thought-out preparation. Alternatively, you can also train indoors to make targeted progress in your training. In this case, it is advisable to ensure sufficient hydration and good ventilation if the body loses a lot of fluid through heavy sweating.

Health has priority
Not everyone's body is equally suited to intensive marathon preparation. If you have pre-existing conditions or are unsure, you should seek sports medical advice. Individual performance diagnostics - such as those offered at Hellersen Sports Medicine - help to realistically assess your current fitness level and provide a recommendation for a possible training plan. In this way, overloading and misjudgements can be avoided.

The following also applies: If you feel ill or ailing, you should definitely take a break. Only a healthy body is able to use training stimuli effectively - and ultimately complete a marathon successfully.

Performance diagnostics - the basis for targeted race preparation
The sports medical examination with performance diagnostics offers more than a conventional exercise ECG. It analyzes your current endurance performance, identifies training potential and provides specific recommendations for a healthy, effective training structure - whether you are returning to training or aiming for ambitious marathon goals.