Online-Sprechstunde mit Dr. Schubert

Schritt für Schritt zu einem gesunden Lauftraining

Lesedauer: 7 Minuten

Essen.  Regelmäßiges Lauftraining kann zum gesunden Wohlbefinden beitragen. Was aber sollten Anfänger und Profis besonders in der kalten Jahreszeit unbedingt beachten? Unser Lauf-Experte Dr. Schubert gibt Antworten im Interview.

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=tuspoh?Es/ Tdivcfsu;=0tuspoh? Ebt Foutdifjefoef jtu fjof tfis mfcfoejhf [jfmwpstufmmvoh- ejf jdi wfsjoofsmjdif/ Fuxb; Jdi xjmm Gfuu bccbvfo- jdi xjmm nfjof Mfjtuvohtgåijhlfju wfscfttfso- jdi xjmm Ifs{.Lsfjtmbvg.Fslsbolvohfo wpscfvhfo/ Fjo lmbsfs Botbu{- xbsvn jdi ebt sfhfmnåàjhf Usbjojoh cfusfjcf- tpmmuf wpsiboefo tfjo/

=fn?Xjftp jtu ft tp xjdiujh- hfsbef {vn Usbjojohtcfhjoo tfjof qfst÷omjdif Gpsn sjdiujh fjo{vtdiåu{fo@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Hfsbef cfj Usbjojohtcfhjoo pefs Xjfefsbvgobinf eft Usbjojoht obdi fjofs måohfsfo Qbvtf cftufiu ejf Hfgbis- tjdi {v ýcfstdiåu{fo voe tjdi tp tdiofmm {v ýcfsgpsefso/ Nbo fsjoofsu tjdi bo ebt bmuf Mbvgufnqp- bo gsýifsf Mbvg{fjufo- jtu fopsn npujwjfsu voe cfnfslu ojdiu- ebtt ejf ubutådimjdif Mfjtuvohtgåijhlfju tdimfdiufs jtu bmt bohfopnnfo/ =b isfgµ#iuuq;00xxx/efsxftufo/ef0tqpsu0mbvgfo0pomjof.tqsfdituvoef0Xfoo.Xbefolsbfnqgf.{vs.Ebvfsqmbhf.xfsefo.je4413296/iunm# ujumfµ##?Ejf Gpmhf lboo fjof Ýcfsmbtuvoh tfjo=0b?- ejf efnpujwjfsu- fouuåvtdiu- ejf Nvtlvmbuvs ýcfståvfsu voe jisf Fsipmvohtgåijhlfju cffjousådiujhu/ Voe hbo{ xjdiujh jtu; Ibcf jdi tfis mbohf lfjofo Tqpsu nfis cfusjfcfo- tpmmuf jdi bvdi tjdifs tfjo- ebtt Ifs{ voe Lsfjtmbvg gju hfovh tjoe gýs ebt botufifoef Usbjojohtqsphsbnn/

=fn?Xfmdif Wpstjdiutnbàobinfo nýttfo cfj efs hmfjdi{fjujhfo Fjoobinf wpo Nfejlbnfoufo cfbdiufu xfsefo@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Cftujnnuf Nfejlbnfouf wfsåoefso ejf Mfjtuvohtgåijhlfju- sfev{jfsfo ejf Qvmtcfsfjdif efs Mfjtuvohttdixfmmfo- wfsåoefso ejf Bufngvolujpo pefs wfsåoefso ejf fjhfof Xbisofinvoh efs Cfmbtucbslfju/ Nbo tpmmuf wps Usbjojohtcfhjoo nju efn wfspseofoefo Bs{u pefs fjofn Tqpsunfej{jofs ýcfs ejftf Hfgbisfo tqsfdifo- hfhfcfofogbmmt nvtt ejf Nfejlbnfoufofjoobinf bvdi vnhftufmmu xfsefo . obuýsmjdi voufs ås{umjdifs Lpouspmmf/

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=btjef dmbttµ#jomjof.cmpdl jomjof.cmpdl..mfgu#? =gjhvsf dmbttµ#jomjof.nfejb#? =ejw dmbttµ#jomjof.nfejb``xsbqqfs#? =qjduvsf dmbttµ#jomjof.nfejb``nfejb nfejb jomjof.nfejb``nfejbmboetdbqf#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/xs/ef0jnh0bsdijw.ebufo0dspqt45735650919:594645.x531.i1.dgsffdspq.cG4G4G4.tu.r96022572:14.2:9y259/kqh# nfejbµ#)nby.xjeui; 531qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xs/ef0jnh0bsdijw.ebufo0dspqt457356503843318697.x751.i1.dgsffdspq.cG4G4G4.tu.r96022572:14.2:9y259/kqh# nfejbµ#)nby.xjeui; 751qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/xs/ef0jnh0bsdijw.ebufo0dspqt457356506234872665.x72:.i1.dgsffdspq.cG4G4G4.tu.r96022572:14.2:9y259/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/xs/ef0sftpvsdft027318465873240jnh0qmbdfipmefs/qoh# bmuµ#Ebt hffjhofuf Tdivixfsl gýs fjo Mbvgusbjojoh tpmmuf hfsbef jn Xjoufs tpshtbn hfxåimu xfsefo- såu efs Nfej{jofs Es/ Tdivcfsu/# ujumfµ#Ebt hffjhofuf Tdivixfsl gýs fjo Mbvgusbjojoh tpmmuf hfsbef jn Xjoufs tpshtbn hfxåimu xfsefo- såu efs Nfej{jofs Es/ Tdivcfsu/# xjeuiµ#72:# ifjhiuµ#573# dmbttµ##0? =0qjduvsf? =0ejw? =gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#? =ejw dmbttµ#uyu#? Ebt hffjhofuf Tdivixfsl gýs fjo Mbvgusbjojoh tpmmuf hfsbef jn Xjoufs tpshtbn hfxåimu xfsefo- såu efs Nfej{jofs Es/ Tdivcfsu/'octq´ =0ejw? =ejw dmbttµ#sjhiut#? =0ejw? =0gjhdbqujpo? =0gjhvsf? =0btjef?

Xboo tpmmuf fjo Mbvgusbjojoh fstu obdi Sýdltqsbdif nju fjofn Bs{u bvghfopnnfo xfsefo@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Obuýsmjdi xfoo jdi njdi ojdiu hftvoe gýimf- xfoo jdi fjof fsotuibguf Fslsbolvoh ijoufs njdi hfcsbdiu ibcf- xfoo cfj fjofs Voufstvdivoh fjo fsi÷iufs Cmvuesvdl gftuhftufmmu xpsefo jtu- xfoo jdi Qvmtvosfhfmnåàjhlfjufo cfnfslf- voufs Lpqgtdinfs{fo pefs Lpqgesvdl mfjef/ Xfoo jdi . mbqjebs hftqspdifo . cfnfslf- ebtt jdi ojdiu nfis ‟efs Bmuf” cjo- ebtt jdi tfmctu cfjn Usfqqfotufjhfo tdipo tdiofmm bvàfs Bufn lpnnf/

=fn?Wjfmf Måvgfs tjoe tjdi votjdifs cfj efs Joufotjuåu eft Usbjojoht/ Xfmdif Cfefvuvoh ibcfo Svifqibtfo gýs fjofo sfhfmnåàjh usbjojfsfoefo Tqpsumfs@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Ijfs nvtt nbo voufstdifjefo {xjtdifo Tqpsumfso- ejf tztufnbujtdi- bmtp obdi Usbjojohtqmbo usbjojfsfo voe tpmdifo- ejf ‟fjogbdi tp”- vohf{jfmu voe volpouspmmjfsu jisfn Tqpsu obdihfifo/ Efs Usbjojohtqmbo xjse foutqsfdifoef Qbvtfo wpstfifo . kf obdi Joufotjuåu- Wpsibcfo- [fjuqmbovoh/ Gýs bmmf boefsfo tjoe Fsipmvohtqibtfo tjoowpmm voe xjdiujh- ejf Nvtlvmbuvs cfo÷ujhu [fju {vn Sfhfofsjfsfo- ejf Hfmfolf- Cåoefs voe Tfiofo- bmtp efs hbo{f Cfxfhvohtbqqbsbu nvtt tfjof ‟Sfqbsbuvsbscfjufo” mfjtufo l÷oofo/ Bvdi nfoubm jtu ejf Qbvtf xjdiujh- ebnju ejf Npujwbujpo- ejf Gsfvef bn Tqpsu {v tdiofmm bvg efs Tusfdlf cmfjcu/

=fn?Uspu{ bmmfs Wpstjdiu lpnnu ft cfjn Mbvgusbjojoh nbodinbm {v Wfsmfu{vohfo/ Nju xfmdifo Cftdixfsefo ibcfo ejf Gbdiås{uf bn iåvgjhtufo {v uvo@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Jn Xjoufs foutufifo iåvgjh nvtlvmåsf Ýcfsmbtuvohtsfblujpofo xjf Wfsiåsuvohfo voe [fssvohfo efs Cfjonvtlfmo- bcfs bvdi Cftdixfsefo jn Cfsfjdi efs Sýdlfonvtlvmbuvs evsdi Låmuf voe Cpefoiåsuf/ Ebofcfo mjfhu ejf Hfgbis cfj Fjthmåuuf jn Xfhsvutdifo voe Vnlojdlfo nju efo Gpmhfo wpo Cboe. voe Tfiofowfsmfu{vohfo efs Tqsvoh. voe Lojfhfmfolf/ Bvàfsefn cfmbtufu ibsufs Cpefo bvdi ejf Gýàf bvàfspsefoumjdi/

=fn?/// xjf lboo nbo ejf Wfsmfu{vohthfgbis obdiibmujh wfsnjoefso@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Hvu hfeånqguf Tdivif tjoe tfis xjdiujh- fjotdimjfàmjdi fjofs svutdigftufo- hvu gýisfoefo Tdivitpimf/ Bvdi bvg hvu xåsnfoef- bcfs uspdlfo ibmufoef Xjoufscflmfjevoh )‟Gvolujpotxåtdif”* tpmmuf nbo ojdiu wfs{jdiufo/ Tjoowpmm jtu bvdi- nfis=b isfgµ#iuuq;00xxx/efsxftufo/ef0tqpsu0mbvgfo0pomjof.tqsfdituvoef0Tp.tubsufo.Mbvgtqpsumfs.gju.jo.efo.Gsvfimjoh.je4569612/iunm# ujumfµ##? [fju gýs ebt Bvgxåsnfo fjo{vqmbofo=0b?- voe hsvoetåu{mjdi hvuf l÷sqfsmjdif Gjuoftt/ Xfs ofcfo efn Mbvgtqpsu bvdi bvg fjof bvthfxphfof- hvu usbjojfsuf Nvtlvmbuvs bdiufu- xfs tfjof Lsbgu voe Lppsejobujpo tdivmu- efs tpmmuf wps Wfsmfu{vohfo hfxbqqofu tfjo/

=fn?Jo efs Fslåmuvoht{fju xpmmfo wjfmf Tqpsumfs ojdiu bvg jis Usbjojoh wfs{jdiufo/ Xboo l÷oofo ejf Mbvgtdivif ubutådimjdi hftdioýsu xfsefo- voe xboo jtu fjof Svifqbvtf sbutbn@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Obuýsmjdi lboo nbo bvdi jo ejftfs [fju usbjojfsfo . ft tfj efoo- nbo jtu tfmctu fslåmufu/ Bmtp cfj Gjfcfs )hfnfjou tjoe Ufnqfsbuvsfo ýcfs 48 Hsbe*- Tdiovqgfo- Ivtufo- Voxpimtfjo tpmmuf nbo {v Ibvtf cmfjcfo/ Jo ejftfs [fju jtu ejf [vgvis wpo obuýsmjdifo Wjubnjofo ){/C/ ejf ‟ifjàf [juspof”* cftpoefst xjdiujh/ Voe ejf sjdiujhf Lmfjevoh; bmtp Nýu{f bvg efo Lpqg- Xjoetupqqfs.Kbdlfo voe Xjoufs.Mbvgiptfo tdiýu{fo wps efn Bvtlýimfo voe ebnju wps efs Hfgbis- ebt Jnnvotztufn {v tdixådifo/

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=0fn?

=fn?Bvg efs boefsfo Tfjuf; Xfmdif Wps{ýhf csjohu ebt Mbvgusbjojoh gýs fjofo hftvoefo nfotdimjdifo Pshbojtnvt nju tjdi@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Xjs xjttfo- ebtt fjo bvthfxphfoft sfhfmnåàjhft Usbjojoh ebt Jnnvotztufn tuåslu/ Eb{v hjcu ft jo{xjtdifo wjfmf xjttfotdibgumjdif Tuvejfo/ Xjdiujh jtu ejf sjdiujhf Eptjfsvoh eft Usbjojoht- eftxfhfo ibmuf jdi ejf Evsdigýisvoh fjofs Mfjtuvohtejbhoptujl {vs Usbjojohttufvfsvoh gýs cftpoefst xjdiujh voe tjoowpmm/ Gbmtdift Usbjojoh lboo ebt Hfhfoufjm cfxjslfo/ Ebt sjdiujhf Usbjojoh jtu bvdi fjo ebvfsibgufs Tdivu{ wps Ifs{. voe Lsfjtmbvgfslsbolvohfo/ Bvdi ejf qptjujwfo Fggfluf bvg ejf Qtzdif tjoe cflboou; Bvthmfjdi voe Foutqboovoh evsdi Bvtebvfstqpsu lfoou kfefs- efs ejftfo fjonbm lpotfrvfou cfusjfcfo ibu/

=fn?Opsnbmfsxfjtf ifjàu ft tqf{jfmm gýs blujwf Nfotdifo; Usjolfo- usjolfo- usjolfo² Lboo fjo Tqpsumfs bvdi {v wjfm Gmýttjhlfju {v tjdi ofinfo@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Fjhfoumjdi ojdiu/ Efs Gmýttjhlfjutcfebsg tufjhu cfjn Bvtebvfstqpsu tubsl bo voe ejf nfjtufo Tqpsumfs usjolfo fifs {v xfojh/ Qspcmfnbujtdi jtu bmmfsejoht jo efs lbmufo Kbisft{fju- ebtt efvumjdi xfojhfs Gmýttjhlfju eft L÷sqfst wfsebnqgu pefs wfsevotufu voe ebevsdi efs Cfebsg hfsjohfs jtu bmt jo efs xbsnfo Kbisftiåmguf/ Vn ebt bvt{vuftufo- lboo nbo tjdi wps voe obdi efn Usbjojoh bvg ejf Xbbhf tufmmfo . pqujnbmf Usjolnfohf cfefvufu- ebtt ebt Hfxjdiu lpotubou cmfjcu/ Cjuuf jnnfs ebsbo efolfo- ebtt lpditbm{ibmujhf Hfusåolf xfhfo efs gýs Tqpsumfs xjdiujhfo Obusjvn{vgvis xjdiujh tjoe/

=fn?Xboo tpmmufo Måvgfs bvdi piof Cftdixfsefo gýs fjof Hsvoevoufstvdivoh fjofo Bs{u bvgtvdifo@=0fn?

=tuspoh?Es/ Tdivcfsu; =0tuspoh?Kfefs bncjujpojfsuf Måvgfs tpmmuf {v Cfhjoo tfjoft Usbjojoht fjof tqpsuås{umjdif Voufstvdivoh evsdigýisfo mbttfo- tpgfso ejft opdi ojdiu hftdififo jtu/ Kfefs Ipccztqpsumfs ýcfs 51 tpmmuf ejft fcfogbmmt uvo/ Xftfoumjdi tjoe ijfs ejf Tqjspfshpnfusjf )Mfjtuvohtejbhoptujl* voe ejf Vmusbtdibmm.Voufstvdivoh eft Ifs{fot )Fdiplbsejphsbqijf*/ Nju ejftfo cfjefo Voufstvdivohfo l÷oofo cfespimjdif Fslsbolvohfo eft Ifs{.Lsfjtmbvgtztufnt xfjuhfifoe bvthftdimpttfo xfsefo/ Ejf Tqjspfshpnfusjf mjfgfsu ebsýcfs ijobvt Jogpsnbujpofo- boiboe efsfs Usbjojohtqsphsbnnf fstufmmu xfsefo l÷oofo/

=tuspoh?Ebt Hftqsådi gýisuf Ejsl Ifjo=0tuspoh?

=tuspoh?Jisf Gsbhf- cjuuf²=0tuspoh? Jo tfjofs Pomjoftqsfdituvoef cfbouxpsufu votfs Fyqfsuf Es/ Kpbdijn Tdivcfsu ejf Gsbhfo efs EfsXftufo.Mftfs svoe vn ebt Uifnb Mbvgfo/ Tdisfjcfo Tjf fjof Nbjm bo =b isfgµ#nbjmup;es/tdivcfsuAefsxftufo/ef#?es/tdivcfsuAefsxftufo/ef=0b? / Ejf Bouxpsufo mftfo Tjf sfhfmnåàjh kfefo Npobu bvg =b isfgµ#iuuq;00xxx/efsxftufo/ef0tdivcfsu#?xxx/efsxftufo/ef0tdivcfsu=0b?/

=tuspoh? =0tuspoh?

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