Fit for the new year: running tips and a training plan for the holidays

On February 1, the ISPO Munich Night Run - the trail running event for everyone - will take place in the Olympic Park. One of the best German long-distance runners ever will be at the start shortly after the end of ISPO Munich: Sebastian Hallmann. The 7-time German champion in middle and long-distance running (including the 10,000 meters) won, among other things, the German run of the Wings for Life World Run in Munich. After the first part of the interview with Sebastian Hallmann, read part 2 here: How to stay fit over the holidays!

ISPO.com: Sebastian, the holidays are just around the corner - and with them the time when one thing is certainly not on your mind: torture yourself! Or is that different for you?
Running doesn't necessarily mean torturing yourself. It should even be the case that - apart from the intensive units - the training is not perceived as too demanding. That applies to all seasons and days.

For me personally, the holidays were never planned as training-free days. I also always found it quite pleasant to escape the festivities in the mornings and find some peace and quiet for myself on the running track. As I'm still training carefully after an injury, I have a lot of long runs on the agenda.

After all, the ISPO Munich Night Run in the Olympic Park, in which you are taking part, is coming up soon on February 1. It's typical that you indulge yourself over the holidays - and only think about getting rid of the pounds in the new year. Then it's often too late, isn't it?
It's never too late. But the break does, of course, take away some of the "running shape" that you've worked so hard to achieve. Quintessence: Despite your weaker self, go out for an easy run every now and then. Not for weight, but to (re)start training more regularly.

Let's talk about the preparation for the ISPO Munich Night Run. I prepare for a summer competition with specific forms of training: Intervals, tempo runs, pyramids or running games. Does that also apply to a winter run - at a time when most runners mainly do slow endurance runs?

The ISPO Munich Night Run is a welcome change in winter training. Such competitions can be perfectly integrated into training and prepared with tempo programs appropriate to the season. Easy runs or not too intensive uphill runs in the weeks leading up to the race, in addition to endurance runs, are perfectly sufficient to get you in good shape for the start line.

Let's get specific and move on to training between Christmas and Epiphany. What can the running grump, the fair-weather runner, do these days to get and stay in shape?
Train! The best thing to do is not to lose sight of your goal. Between Christmas and Epiphany it will hopefully not just be literally raining cats and dogs, so there are good opportunities to train. Stabilization training is always possible within your own four walls anyway.

And if you can't find the time, you can also go for a 20-minute run. Five minutes easy, ten minutes brisk, five minutes easy - and in 20 minutes you've given yourself a little stimulus that will ensure that you stay in shape or even improve.

Now please a few specific training recommendations for someone who has continued to run throughout the fall and winter, but no longer in competition mode. What can this type of runner do over the holidays to get fit for the ISPO Munich Night Run?
The form of this type of runner is certainly not bad. Simply maintain continuity in training. Take rest days on days when you have family commitments and use the other days to maintain your form. A little trick for these days: either run slowly and long or shorter and fast. This way, these runners have enough variety in the stimuli and cover the basic endurance training and speed development.

And finally, a small festive program for the competition freak who has signed up for a winter running series or a New Year's Eve run - and is now setting his sights on the ISPO Night Run. What is he supposed to do until Epiphany
This runner usually has a fixed plan. Compared to other types of runners, they don't need to get nervous if they miss a session over the holidays. These runners can use the time to train a lot of endurance with slightly faster units. After all, squeezing in a 30-minute endurance run between Christmas goose, presents and cookies just to achieve the targeted weekly kilometers won't make anyone any faster. It's better to plan a little more flexibly the next day so that you can complete the quality training well rested

Let's come back to the special conditions at the ISPO Munich Night Run - a trail run in the evening. What do I have to consider when running in the dark in winter?
You need to pay particular attention to slippery patches. In the dark, icy patches are often not so easy to spot. This can be fatal on bends. Good visibility through reflectors or lighting equipment is also essential.

During the race itself, the lighting conditions will be difficult. The ground conditions can also bring surprises. In such unfamiliar and supposedly difficult external conditions, you need to run with particular concentration. It is also a good idea to leave some distance between yourself and the runner in front of you so that you always have a clear view of the ground.

And the following applies to preparation: run in similar conditions.

What about exercises outside of pure running training? Is there anything I need to consider?
In winter, the focus is also increasingly on strength, stabilization and balance training. Especially on very cold days or in conditions that only allow for limited running, you can complete an extensive stabilization unit in the warmth. Choose the exercises yourself so that they are as running-specific as possible. This means that the muscle groups involved in running should be put under extra strain.

If you feel underchallenged during stabilization training, you can also incorporate a circuit training interval into your plan. I use the winter to build up basic endurance and a stable core.

Read part 3 of the interview with Sebastian Hallmann about the ISPO Munich Night Run: Start the new year perfectly with these training tips.