Training im Lockdown | RUNNER'S WORLD

The second corona lockdown in Germany is intended to minimize social contacts for four weeks from November 2nd and thus slow down the spread of the corona virus. Ten people from two households are allowed to meet during this phase. Sports facilities such as gyms, running tracks and swimming pools will be closed, but as runners we can continue to practice our sport during the lockdown - with as little as possible to do without training or running together, but still. And so should we, after all, running strengthens the immune system and also improves mood.

Read more about the positive effects of running.

Only those who are in quarantine, whether with or without symptoms, are not allowed to leave the apartment. But even those who are currently working from home can easily suffer from a lack of exercise - after all, the many everyday trips to the bus, train or lunch with colleagues are missing. And we now know that even regular running cannot fully offset the harmful effects of a sedentary and sedentary lifestyle. Regular exercise throughout the day is important.

Is your team or club sport falling flat due to the November lockdown? With our 4-week plan you can use running as an alternative training.

So here we present two 14-day training programs to stay fit - one for runners in quarantine without symptoms of illness, one for runners who are currently working from home to be on the safe side. Important note: You should not train if you have any kind of infection. Nevertheless, ensure regular (light) everyday exercise and fresh air by airing the room frequently.

Training program 1: How runners stay fit in quarantine

You are not allowed to go outside, but you feel healthy and fit. With this program, you complete short training units for strength, endurance and flexibility several times a day. When it comes to endurance training, it depends on the conditions at your home. If you are very lucky, you might even have a treadmill at home, but even the old home trainer from the basement or the never-used stepper in the attic are now worth their weight in gold. The endurance units are not further specified in the training plan because it depends on your abilities. At the end of the plan we propose some training examples, choose the ones that suit you best.

day 1

Immediately after getting up: mobilization

Open the windows during the exercises so that you start the day with a proper oxygen shower.

1. Body Stretch: Stretch as long as you can. Stretch your arms and hands up, while also standing on tiptoe. Hold for a few seconds, curl out, repeat three times.

2. Circle your feet: First make small circles with both feet, then large ones, clockwise and anti-clockwise. 10 circles from each variant, i.e. 80 in total.

3. Hip rotations: Standing upright with your legs slightly apart, rotate your hips clockwise and counterclockwise 10-20 times each.

4. Leg circles: Raise one leg until the thigh is level and bend the knee at a 90-degree angle. Slowly rotate the leg outwards at the hip joint 10 times, then inwards 10 times. change legs

5. Roll your shoulders: Stand straight and let your arms hang loosely, shoulders away from your ears. Roll your shoulders back, then forward, for a minute.

6. Swing Arms: Now swing both arms simultaneously to the left while rotating your head to the right, then dynamically to the other side. Again, don't pull your shoulders towards your ears. Important: Always look in the opposite direction to the swinging direction of your arms.

Morning: 5 to 10 minutes movement break

If you spend most of the day sitting down, take a 5 to 10-minute break in the middle of the morning and air out properly. It can be a bit more strenuous than in the morning. For example, run on the spot and incorporate a few exercises from the ABC of running: you can do ankle work, skipping, knee raise runs and heels just as well on the spot.

For a good running style: The exercises from the running ABC

This short workout is just as suitable for a short break in movement as it is normally for warming up before a run:

Lightning workout

A small stretching session like this one is also nice:

Stretching exercises for regeneration

If you like, take another short break before lunch.

Afternoon: 30 minutes of easy cardio training

Complete a 30-minute endurance training session at home in a heart rate range of 80 to 85 percent of your maximum heart rate, depending on your options. The circulatory load corresponds to an easy long-distance run. Here too: windows open to draughts.

Evening: yoga

Round off the evening with a yoga session. Today with this program:

Yoga for relaxation

It is best to ventilate here beforehand so that you do not get cold during the exercises - otherwise this would stand in the way of relaxation.

day 2

Immediately after getting up: mobilization (like day 1)

Morning: 5 to 10 minutes movement break (like day 1)

Afternoon: 30 minutes of endurance training with varying intensity

This endurance training is intended to replace the circulatory load of a driving game. To do this, you run (ride, step) for 5 minutes at a low intensity (70 to 75 percent of HRmax) and then train for 20 minutes with varying intensity according to your mood. Don't forget to cool down at low intensity for 5 minutes.

Evening: yoga

Today: Yoga for more flexibility

day 3

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: strength training

With these strength exercises you can also improve your running style indoors without running:

Run more efficiently: Strength exercises for a better running style

Evening: 20 to 30 minutes of quiet endurance training

At the end of the day, do a short, calm endurance workout at an intensity of 75 to 80 percent of your maximum heart rate.

day 4

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of gentle endurance training

Endurance training analogous to a slow endurance run is on the program today. Your heart rate should be around 70 to 75 percent of HRmax (maximum heart rate).

Evening: yoga

Today: Yoga for more strength

day 5

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of cardio at a higher intensity

Today's endurance training mimics the circulatory strain of a brisk endurance run. After a 10-minute warm-up at a low intensity, you'll exert yourself for 15 minutes at a heart rate of 85 to 88 percent of HRmax. 5 minute cool down at the end.

Evening: yoga

Today: Yoga for relaxation

day 6

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of quiet endurance training

Train at a load of 75 to 80 percent of your maximum heart rate.

Evening: yoga

Today: Yoga for more mobility

day 7

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 45 minutes of gentle endurance training

You train at a low intensity of 70 to 75 percent of your maximum heart rate. As always: open the window. TV, music or podcasts help against indoor boredom.

The Podcast of RUNNER'S WORLD

Evening: Training for the foot muscles

Workout for runners: How to train your feet

day 8

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of easy cardio training

Your heart rate should be around 80 to 85 percent of HRmax.

Evening: yoga

Today: Yoga for more strength

day 9

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 35 minutes of endurance training with varying intensity

After a 5-minute warm-up, play at varying intensities for 25 minutes like a driving game; 5 minute cool down.

Evening: yoga

Today: Yoga for more flexibility

day 10

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: strength training

You already know the workout from last week: Strength exercises for a better running style

Evening: 20 to 30 minutes of quiet endurance training

A short, calm endurance training at an intensity of 75 to 80 percent of HRmax at the end of the day.

day 11

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of gentle endurance training

This afternoon the training is relaxed, at 70 to 75 percent of HRmax.

Evening: yoga

Today: Yoga for more strength

day 12

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 40 minutes of intensive cardio training

Yesterday easy, today power. Warm up for 10 minutes, then alternate between 1 minute of hard work (it's supposed to be really hard) and 1 minute of rest 10 times. Very important: 10 minutes cool down.

Evening: yoga

Today: Yoga for relaxation

day 13

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of quiet endurance training

Train at a load of 75 to 80 percent of your maximum heart rate.

Evening: yoga

Today: Yoga for more flexibility

day 14

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 45 minutes of gentle endurance training

At an intensity of 70 to 75 percent you train endurance and fat metabolism.

Evening: fascia training

This is good for muscles, tendons and fascia:

The best exercises with the foam roller for runners

So you could design the endurance training in the apartment

If you have a treadmill at home, you can count yourself lucky and do your usual training indoors. Make sure, however, to incorporate many small movement units, because otherwise they will be missing if you don't move outside.

You should also use all other cardio machines that are available to you, whether it's an exercise bike, rowing machine, cross trainer or stepper. You can also really work out on a trampoline, and you probably still have a skipping rope somewhere in your closet. Use it. Cyclists know a roller trainer for indoor training, in which their own bike can be clamped. This is also a wonderful cardio workout.

It may be unfamiliar (and maybe the rest of the family will look funny too), but running in place is an adequate and terribly easy substitute for running in the fresh air. Open the windows when exercising. Make sure you use your arms well when jogging in place. As with running outside, women should definitely wear a sports bra. Walking barefoot not only pleases your feet, but also your family members and neighbors. If you have an exercise or yoga mat at home, walk on it. To switch between the different intensities, play with the knee stroke and the cadence. Watching TV, listening to music or podcasts.

Another variation of indoor endurance training is online cardio classes, whether they're called aerobics or animal athletics, dance step, tae bo, or zumba. Just try what suits you.

Training program 2: This is how runners stay fit in the home office

Do you have the opportunity to work from home? Fine. In this way you minimize social contacts on the way to work and in the office and help to slow down the spread of the corona virus. However, you miss a lot of your everyday movement at your desk at home. Therefore, plan fixed active breaks into your daily routine. If possible, in the fresh air, but of course: alone. If you would meet a lot of people outside, stay inside and train by the open window. When you go out, whether for shopping or for a run, always keep a sufficient distance from other people, at least 1.50 meters, but too much is better than too little. Of course, in the event of a curfew, you only train indoors, for example as described in training program 1.

day 1

Immediately after getting up: mobilization

If you have the opportunity, trot for a few minutes in the fresh air, for example in the garden or on quiet paths, and sprinkle in the following exercises. Otherwise, do the exercises with the windows open and a draft.

1. Body Stretch: Stretch as long as you can. Stretch your arms and hands up, while also standing on tiptoe. Hold for a few seconds, curl out, repeat three times.

2. Circle feet. Make small circles with both feet, then large ones, clockwise and counterclockwise respectively. 10 circles from each variant, i.e. 80 in total.

3. Hip rotations: Standing upright with your legs slightly apart, rotate your hips, clockwise and counterclockwise, 10 to 20 times each.

4. Leg circles: Raise one leg until the thigh is level and bend the knee at a 90-degree angle. Slowly rotate the leg outwards at the hip joint 10 times, then inwards 10 times. change legs

5. Roll your shoulders: Stand straight and let your arms hang loosely, shoulders away from your ears. Roll your shoulders back, then forward, for a minute.

6. Swing Arms: Now swing both arms simultaneously to the left while rotating your head to the right, then dynamically to the other side. Again, don't pull your shoulders towards your ears. Important: Always look in the opposite direction to the swinging direction of your arms.

Morning: 5 to 10 minutes movement break

Be sure to get up from your desk in the middle of the morning to take a short 5 to 10 minute exercise break. This can be in the fresh air, in the garden, on the balcony or on lonely paths, and in any case alone. Run for a few minutes (perhaps on the spot) and do some exercises from the ABC of running: ankle work, skipping, knee raise runs and heel heels can also be done on the spot. If you're outdoors, a few escalators, hop runs, sprints, or uphill runs are also recommended.

For a good running style: The exercises from the running ABC

This short workout is just as good for a short break as it is for warming up before a run:

Lightning workout

A small stretching session like this one is also nice:

Stretching exercises for regeneration

If you like, take another short break before lunch.

Afternoon: 45 minutes easy run (80 to 85% HRmax)

In the further course of the training plan, we assume that there is no curfew or that - as for example in France - running alone is expressly allowed. Always make sure that you only travel alone and that you keep your distance when you meet people. If the situation changes, switch to training program 1 above.

For an easy jog, your heart rate should be around 80 to 85 percent of your maximum heart rate (HRmax). (Read here why it makes sense to train according to heart rate specifications. You can find out how to determine your maximum heart rate here.)

Evening: yoga

Round off the evening with this relaxing yoga session and air the apartment well beforehand.

Yoga for relaxation

day 2

Immediately after getting up: mobilization (like day 1)

Morning: 5 to 10 minutes movement break (like day 1)

Afternoon: 40 minutes driving game

Warm up for 10 minutes and then play at different speeds for 20 minutes. Don't forget to run out for 10 minutes. Here you can read more about the driving game, a very effective training unit.

Evening: yoga

Today: Yoga for more mobility

day 3

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: strength training

With these strength exercises you can also improve your running style indoors without running:

Run more efficiently: Strength exercises for a better running style

Evening: 20 to 30 minutes of easy jogging (75 to 80% HRmax)

day 4

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 40-minute slow jog (70-75% HRmax)

Endurance training analogous to a slow endurance run is on the program today. Your heart rate should be around 70 to 75 percent of HRmax (maximum heart rate).

Evening: yoga

Today: Yoga for more strength

day 5

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 20-minute brisk jog (85 to 88% HRmax) plus warm-up and warm-down

10 minutes warm-up, 20 minutes brisk jog, 10 minutes cool-down. Here you can read everything you need to know about brisk endurance runs and speed endurance runs.

Evening: yoga

Today: Yoga for relaxation

day 6

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 45 minutes of easy jogging (75 to 80% HRmax)

Evening: yoga

Today: Yoga for more flexibility

day 7

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 75 minutes slow jog (70 to 75% HRmax)

You train at a low intensity of 70 to 75 percent of your maximum heart rate. As always: open the window. Television, music or podcasts help against indoor boredom.

The Podcast of RUNNER'S WORLD

Evening: Training for the foot muscles

Workout for runners: How to train your feet

day 8

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes easy jog (80 to 85% HRmax)

Evening: yoga

Today: Yoga for more strength

day 9

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 45 minutes driving game

After a 10-minute warm-up, play the driving game for 25 minutes at different intensities, preferably on profiled terrain; 10 minute cool down.

Evening: yoga

Today: Yoga for more flexibility

day 10

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: strength training

You already know the workout from last week: Strength exercises for a better running style

Evening: 20 to 30 minutes of easy jogging (75 to 80% HRmax)

A short, calm endurance run with an intensity of 75 to 80 percent of HRmax at the end of the day.

day 11

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 45-minute slow jog (70-75% HRmax)

Evening: yoga

Today: Yoga for more strength

day 12

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 40 minutes interval training

Yesterday easy, today power. Warm up for 10 minutes, then alternate ten times between a minute's fast (it's supposed to be really hard, but you should be able to do the 10 reps well) and a minute's rest. Very important: 10 minutes run out.

Evening: yoga

Today: Yoga for relaxation

day 13

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 30 minutes of easy jogging (75 to 80% HRmax)

Evening: yoga

Today: Yoga for more flexibility

day 14

Immediately after getting up: mobilization

Morning: 5 to 10 minutes movement break

Afternoon: 75 minutes slow jog (70 to 75% HRmax)

At an intensity of 70 to 75 percent you train endurance and fat metabolism.

Evening: fascia training

The best exercises with the foam roller for runners

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