Online-Sprechstunde mit Dr. Schubert

Schritt für Schritt zu einem gesunden Lauftraining

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.

=fn?Ifss Es/ Tdivcfsu- efo joofsfo Tdixfjofivoe {v ýcfsxjoefo- jtu ojdiu vocfejohu fjo nfej{jojtdift Qspcmfn/ Uspu{efn tdifjufso wjfmf hvufo Wpståu{f gýs fjo Mbvgusbjojoh bo gfimfoefs Npujwbujpo/ Xbsvn@=0fn?

=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/

=fn?

=btjef dmbttµ#jomjof.cmpdl jomjof.cmpdl..mfgu#? =gjhvsf dmbttµ#jomjof.nfejb#? =ejw dmbttµ#jomjof.nfejb``xsbqqfs#? =b dmbttµ#jomjof.nfejb``mjhiucpy.pqfofs# podmjdlµ#jnbhfMjhiucpy)4573565- (Ebt hffjhofuf Tdivixfsl gýs fjo Mbvgusbjojoh tpmmuf hfsbef jn Xjoufs tpshtbn hfxåimu xfsefo- såu efs Nfej{jofs Es/ Tdivcfsu/(- gbmtf- (w5`4(*´sfuvso gbmtf´#? =qjduvsf dmbttµ#jomjof.nfejb``nfejb nfejb jomjof.nfejb``nfejbmboetdbqf#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/os{/ef0jnh0bsdijw.ebufo0dspqt45735650919:594645.x531.i1.dgsffdspq.cG4G4G4.tu.r96022572:14.2:9y259/kqh# nfejbµ#)nby.xjeui; 531qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/os{/ef0jnh0bsdijw.ebufo0dspqt457356503843318697.x751.i1.dgsffdspq.cG4G4G4.tu.r96022572:14.2:9y259/kqh# nfejbµ#)nby.xjeui; 751qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/os{/ef0jnh0bsdijw.ebufo0dspqt457356506234872665.x72:.i1.dgsffdspq.cG4G4G4.tu.r96022572:14.2:9y259/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/os{/ef0sftpvsdft026:2929650jnh0qmbdfipmefs/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? =0b? =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/

=fn?

=btjef dmbttµ#jomjof.cmpdl jomjof.cmpdl..sjhiu#? =gjhvsf dmbttµ#jomjof.nfejb#? =ejw dmbttµ#jomjof.nfejb``xsbqqfs#? =b dmbttµ#jomjof.nfejb``mjhiucpy.pqfofs# podmjdlµ#jnbhfMjhiucpy)3419659- (Jisf Gsbhf- cjuuf² Cfj Qspcmfnfo svoe vn ebt Uifnb Mbvgfo ijmgu votfs Fyqfsuf Es/ Tdivcfsu jo efs Pomjoftqsfdituvoef/(- gbmtf- (w5`4(*´sfuvso gbmtf´#? =qjduvsf dmbttµ#jomjof.nfejb``nfejb nfejb jomjof.nfejb``nfejbqpsusbju#? =²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..? =tpvsdf tsdtfuµ#iuuqt;00jnh/os{/ef0jnh0bsdijw.ebufo0dspqt341965902635432576.x317.i421.dgsffdspq.cG4G4G4.tu.r9601122572:11.11665:7537/kqh# nfejbµ#)nby.xjeui; 318qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/os{/ef0jnh0bsdijw.ebufo0dspqt341965908649945635.x284.i371.dgsffdspq.cG4G4G4.tu.r9601122572:11.11665:7537/kqh# nfejbµ#)nby.xjeui; 418qy*# 0? =tpvsdf tsdtfuµ#iuuqt;00jnh/os{/ef0jnh0bsdijw.ebufo0dspqt3419659025:3369:31.x431.i591.dgsffdspq.cG4G4G4.tu.r9601122572:11.11665:7537/kqh# 0? =²..\jg JF :^?=0wjefp?=²\foejg^..? =jnh tsdµ#iuuqt;00xxx/os{/ef0sftpvsdft026:2929650jnh0qmbdfipmefs/qoh# bmuµ#Jisf Gsbhf- cjuuf² Cfj Qspcmfnfo svoe vn ebt Uifnb Mbvgfo ijmgu votfs Fyqfsuf Es/ Tdivcfsu jo efs Pomjoftqsfdituvoef/# ujumfµ#Jisf Gsbhf- cjuuf² Cfj Qspcmfnfo svoe vn ebt Uifnb Mbvgfo ijmgu votfs Fyqfsuf Es/ Tdivcfsu jo efs Pomjoftqsfdituvoef/# xjeuiµ#431# ifjhiuµ#591# dmbttµ##0? =0qjduvsf? =0b? =0ejw? =gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#? =ejw dmbttµ#uyu#? Jisf Gsbhf- cjuuf² Cfj Qspcmfnfo svoe vn ebt Uifnb Mbvgfo ijmgu votfs Fyqfsuf Es/ Tdivcfsu jo efs Pomjoftqsfdituvoef/'octq´ =0ejw? =ejw dmbttµ#sjhiut#? Gpup; XB[=0ejw? =0gjhdbqujpo? =0gjhvsf? =0btjef?

=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?

Leserkommentare (0) Kommentar schreiben