Our running tips

If you are looking for a running route, we have some suggestions for you here. In addition to the most important key data, we also provide you with the GPX data of the respective routes, which you can download for import into your app. We also give you a few tips on how you can make your running laps a little more varied.

A well-compiled playlist with favourite music tracks is a top motivator for many people when running. But it doesn't always have to be music that accompanies you on your run. An exciting audio book or an interesting podcast can also spice up running laps enormously. And you might even learn something in the process.

Especially on our standard laps right outside the front door, we usually run without looking left or right. On closer inspection, however, there are often great opportunities to break up the running routine with some varied exercises. This could be a park bench for a few push-ups, a tree trunk for balancing or a staircase for a set of steps.

So on your next run, scan your surroundings a little more closely and see where you can find potential exercise stations on your route. You can find a few suggestions on what to look for and which exercises are suitable on the 1x1sport.de website.

You can also add more variety to your running circuit by playing with the parameters of speed and load. Elements of aerobic training are playfully alternated with workloads in the anaerobic range and the endurance method is combined with repetition methods and interval workloads.

After a warm-up phase of 15 minutes, the driving game typically alternates between running sections of different lengths and at different running speeds, from short sprints of 50 to 100 metres, fast sections of 30 seconds to three minutes and brisk endurance runs of over three minutes, with easy trotting or walking in between. It is up to the individual to decide when to run at what pace and for how long. However, there should be the right balance between exertion and recovery. This means that a hard tempo effort should always be followed by a quiet running or walking break and the higher the effort, the longer the recovery phase should be.

It can be helpful to choose fixed goals until which a set pace is maintained (e.g. until the next fork in the road or the end of a climb). You can of course also use different pieces of music from your playlist for this.

A driving game should preferably be played on soft ground.

Have you ever heard of figure running? It's a fun way to discover new running routes and get to know your surroundings. All you need is a GPS-enabled smartphone with a corresponding app for recording the route and a map of the city or neighbourhood. On the map, you first choose a fun motif for the route. This can be a logo, a landmark, an animal or even lettering. Some apps also allow you to plan your chosen motif route in advance and you can simply let them navigate you as you run along. Otherwise, take a map with you and check during the run whether you are still on your route. And don't forget to activate the route recording at the start. Figure running is great fun and motivates you to run ever more unusual routes. It's also somehow cooler to be able to say that I ran a rhino today instead of going for a jog.