By Anja Opitz

    On Sunday it’s time again: “On your marks, get set, go!” – and all of Berlin is in marathon fever.

    Even those who don’t like sports will enthusiastically cheer for the ambitious long-distance runners. And maybe secretly thinking: I should overcome my weaker self and also go jogging. “Do it now,” says Dr. Matthias Krüll (54), “autumn is the perfect time for it!”

    Because now we not only have the optimal running temperature of 12 to 15 degrees. “Regular endurance training also strengthens the immune system,” explains the Berlin specialist in pneumology, who looks after the participants of the Berlin marathon as medical director and head of operations.

    “A number of hormones are released during endurance sports. Among other things, these cause the body’s natural defense cells to multiply faster and become more active. If repeated regularly, there is a training effect, potentially harmful cells are eliminated more efficiently.” Which is definitely an advantage in the cold season.

    But how do I start, what do I have to pay attention to? The most important questions and answers.

    BZ: Can I just start running as a beginner?

    dr Matthias Krull: A check-up with a doctor beforehand is ideal. If this is not possible at the moment, you should definitely take it slow: Warm up first, e.g. B. with jumping jacks or light steps on the spot. Then, for a few minutes at a time, walk so briskly that you start to sweat. If you can do that without chest pain or tachycardia, you can jog a little.

    How long should beginners run?

    Start with very small stages. Run for a minute, walk for a minute, run for a minute, etc. Don’t take several minutes at a time, but plan small breaks again and again.

    Why are breaks important?

    The supporting apparatus, i.e. the muscles, tendons, ligaments and joints, has to get used to the new shock load and the high energy consumption. The breaks allow him to regenerate briefly again and again.

    What do I have to pay attention to when keeping it?

    Keep your upper body straight, look ahead, let your arms swing loosely along your body. Running that emphasizes the middle of the foot is ideal, as this absorbs the impact best.

    What speed is optimal?

    The rule of thumb for beginners is: the slower and longer, the better.

    How do I know if I found the right size?

    If I feel totally exhausted after a training session and would like to sleep for two hours – then it was too much. If I feel like I could run another 30 minutes, it was spot on.

    dr  Matthias Krüll has never been able to run the Berlin marathon because he is always on duty here

    dr Matthias Krüll has never been able to run the Berlin marathon because he is always on duty here Photo: Private

    How can I improve?

    Anyone who has reached a certain level of fitness can consider: Do I want to get faster? Then I have to build muscle strength. Or do I want to run longer distances? Then I have to do basic training, i. H. many long sessions at a leisurely pace.

    How many times a week should I jog?

    The best health effect is achieved with moderate exercise for 30 minutes three times a week.

    And moderate exposure means?

    Don’t run too fast! Otherwise the body will fall into an oxygen debt due to the high consumption. You can tell by the fact that the muscles start to burn and breathing becomes more and more violent.

    Can I walk in old sneakers?

    More important than the equipment is: get started. You can do that in your old sneakers. If you want to jog regularly, a good running shoe is important. But it doesn’t have to be an expensive model with lots of extras, all running shoes have cushioning properties that support the ankle and cushion the load.

    Sweatpants or functional clothing?

    Functional clothing is better because it is light and breathable, which allows moisture to escape.

    Heart rate monitor or run by feel?

    A heart rate monitor makes sense, especially at the beginning, because it allows you to keep to the optimal heart rate of 130 to 140.

    Soft ground or asphalt?

    From a psychological point of view, it is better to run in the forest or park: according to research, you relieve more stress there. From an orthopedic point of view, however, it’s okay to walk on asphalt.

    What should I pay attention to when eating?

    The most important thing is: never exercise on an empty stomach! The body needs energy before it can burn it. Also, if I want to lose fat, I need to fire up fat burning. This is only possible with freely available sugar or carbohydrates – and the body doesn’t have that much of that. If I eat something light before the running session, then he has good “fuel for fire”.

    Running calendar for the Berlin autumn

    ► At Berlin marathon on September 25th runners from all over the world start. Start and finish is the Brandenburg Gate. It starts at the Brandenburg Gate – for the runners at 9.15 a.m., at 8.45 a.m. for the wheelchair users and at 8.58 a.m. for the handbikers. The skaters are already running on Saturday (starting at 3:30 p.m.).

    Run Berlin on October 22nd is a circuit through the districts of Steglitz, Wilmersdorf and Friedenau. A half marathon and a quarter marathon are possible. The starting shot is at 9 a.m. behind the intersection of Schloßstraße and Ahornstraße. Clockwise it goes past the botanical garden, via Pacelliallee, Mecklenburgische Straße and Bundesallee back to the starting point.

    ► The Müggelsee Half Marathon on October 23 goes around the Müggelsee. Start and finish is the Hotel Müggelsee Berlin (Müggelheimer Damm 145). The starting shot is at 10 a.m. If a half marathon is too much for you, you can complete a 10-kilometer run (start: 10.45 a.m.) or 5-kilometer run (start: 10.30 a.m.) along the lake shore.

    ► The marathon course of the Grunewald Run on November 12th there is a circular course that the runners complete twice: the start is at 9 a.m. at the Julius-Hirsch-Sportanlage (Harbigstraße 40), from there it runs parallel to the A115 to the height of the Schlachtensee, to the Havelufer, along the river and through the forest past the Teufelsberg back to the starting point. You can also sign up for a half marathon or 5K.