{"id":3818,"date":"2023-12-22T10:15:20","date_gmt":"2023-12-22T09:15:20","guid":{"rendered":"https:\/\/sportsmed.berlin\/?p=3818"},"modified":"2025-01-30T17:17:17","modified_gmt":"2025-01-30T16:17:17","slug":"5-punkte-plan-fuer-eine-erfolgreiche-verletzungsfreie-saison","status":"publish","type":"post","link":"https:\/\/sportsmed.berlin\/en\/5-punkte-plan-fuer-eine-erfolgreiche-verletzungsfreie-saison\/","title":{"rendered":"5\u2011point plan for a suc\u00adcessful inju\u00adry-free sea\u00adson"},"content":{"rendered":"
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5\u2011Punk\u00adte-Plan f\u00fcr eine erfolg\u00adrei\u00adche & ver\u00adlet\u00adzungs\u00adfreie Sai\u00adson<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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WITH DR. POU\u00adRIA TAHE\u00adRI<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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You don\u2019t have to com\u00adple\u00adte the kilo\u00adme\u00adter volu\u00adme of a mara\u00adthon trai\u00adning ses\u00adsi\u00adon to be aff\u00adlic\u00adted by t typi\u00adcal run\u00adning inju\u00adries such as shin splints<\/a> or the no less drea\u00added runner\u2019s knee<\/a> . <\/p>

\u201eChan\u00adges in trai\u00adning beha\u00advi\u00ador, unac\u00adcus\u00adto\u00admed strain, gene\u00adral health and even stress are risk fac\u00adtors for run\u00adners.\u201d <\/p>

Pou\u00adria Tahe\u00adri<\/cite><\/p><\/blockquote>

Pou\u00adria Tahe\u00adri, Head of Medi\u00adcal at adi\u00addas Run\u00adners and adi\u00addas SPORTS BASE BER\u00adLIN<\/a>, knows whe\u00adre run\u00adners tend to tweak. But he also knows ways to pre\u00advent health pro\u00adblems. He reve\u00adals them to you in his 5\u2011point plan.<\/p>

1. MAKE A PLAN<\/span><\/strong><\/h4>
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Pre\u00adpa\u00adra\u00adti\u00adon is ever\u00ady\u00adthing<\/a>! Take a moment befo\u00adre the start of the sea\u00adson to plan your com\u00adpe\u00adti\u00adti\u00adons. Mark them in an annu\u00adal calen\u00addar and set yours\u00adelf ambi\u00adtious but rea\u00adli\u00adstic goals. No mat\u00adter what distances you are aiming for, prepa\u00adre stra\u00adte\u00adgi\u00adcal\u00adly. Trai\u00adning accor\u00adding to a plan will help you stay on the ball even when life throws obs\u00adta\u00adcles in your way or you are expo\u00adsed to other dis\u00adtrac\u00adtions.<\/p>

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2. WORK ON YOUR WEAK\u00adNE\u00adS\u00adSES<\/span><\/strong><\/h4>
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Be honest: do you know your weak\u00adne\u00ads\u00adses? Use the break bet\u00adween sea\u00adsons to iden\u00adti\u00adfy your weak points and work on them. The off-sea\u00adson is ide\u00adal for this becau\u00adse you are run\u00adning less any\u00adway and are pro\u00adba\u00adb\u00adly more rela\u00adxed. That\u2019s my advice as a doc\u00adtor, becau\u00adse every run\u00adner or ath\u00adle\u00adte has their weak points, no mat\u00adter how suc\u00adcessful they are. Core sta\u00adbi\u00adli\u00adty, fle\u00adxi\u00adbi\u00adli\u00adty, endu\u00adrance, strength, tech\u00adni\u00adque, health, nut\u00adri\u00adti\u00adon, life\u00adstyle \u2014 whe\u00adre do you see poten\u00adti\u00adal for opti\u00admiza\u00adti\u00adon? All of the\u00adse fac\u00adtors can have a major impact on your risk of inju\u00adry. You might even do a \u201eFunc\u00adtion\u00adal Move\u00adment Scree\u00adning\u201d (FMS), a move\u00adment test I recom\u00admend to all goal-ori\u00aden\u00adted run\u00adners.<\/p>

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3. BUILD A NET\u00adWORK<\/span><\/strong><\/h4>

In addi\u00adti\u00adon to working on your weak points, more know\u00adledge will also make you a stron\u00adger ath\u00adle\u00adte. Very few peo\u00adp\u00adle want to wade through dry books on run\u00adning tech\u00adni\u00adque, nut\u00adri\u00adti\u00adon or opti\u00admal trai\u00adning beha\u00advi\u00ador. That\u2019s not my advice eit\u00adher, becau\u00adse rea\u00adding usual\u00adly does\u00adn\u2019t give you a good reflec\u00adtion on the con\u00adtent. Bet\u00adter: build up a net\u00adwork, join a com\u00admu\u00adni\u00adty like the adi\u00addas Run\u00adners. Go to places whe\u00adre you can meet like-min\u00added peo\u00adp\u00adle, pro\u00adfes\u00adsio\u00adnals, peers and stron\u00adger peo\u00adp\u00adle. In such an envi\u00adron\u00adment, you will not only find moti\u00adva\u00adti\u00adon, but also sup\u00adport and know\u00adledge. Hel\u00adping peo\u00adp\u00adle to help them\u00adsel\u00adves may sound tri\u00adte, but it is the key to suc\u00adcess. Who knows who? Which doc\u00adtor should I cont\u00adact if I have inju\u00adred mys\u00adelf? A well-func\u00adtio\u00adning net\u00adwork sol\u00adves many pro\u00adblems all by its\u00adelf.<\/p>

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4. \u201eRELA\u00adXED REA\u00adDI\u00adNESS\u201d<\/strong>\u201d<\/span><\/h4>
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The good thing about a trai\u00adning plan is that it cau\u00adses posi\u00adti\u00adve stress. This is neces\u00adsa\u00adry to stay moti\u00adva\u00adted.<\/a>to stay moti\u00adva\u00adted. On the other hand, it can also increase nega\u00adti\u00adve stress if you don\u2019t make it to your ses\u00adsi\u00adon. Your mind\u00adset plays an important role throug\u00adhout the trai\u00adning pha\u00adse. \u201eRela\u00adxed focus\u201d is a desi\u00adra\u00adble sta\u00adte of mind for all ath\u00adle\u00adtes that helps them to stay focu\u00adsed. You have the posi\u00adti\u00adve fee\u00adling that you have always given your all and don\u2019t let self-reproach slow you down. This atti\u00adtu\u00adde is what makes top ath\u00adle\u00adtes. Abo\u00adve this is the pre\u00admi\u00adse that only a free mind can focus 100%. Pas\u00adsi\u00adve trai\u00adning ses\u00adsi\u00adons such as auto\u00adge\u00adnic trai\u00adning, yoga or tran\u00ads\u00adcen\u00adden\u00adtal medi\u00adta\u00adti\u00adon can help to deve\u00adlop a mind\u00adset like this.<\/p>

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5. COR\u00adRECT HAND\u00adLING OF DIS\u00adCOM\u00adFORT<\/span><\/strong><\/h4>

At the end of the day, it has to be said that acci\u00addents and inju\u00adries hap\u00adpen. The important thing is when they are reco\u00adgni\u00adzed. Never igno\u00adre com\u00adplaints and take them serious\u00adly. Even in the case of (see\u00admingly) minor inju\u00adries, it is best to con\u00adsult a sports phy\u00adsi\u00adci\u00adan straight away. This usual\u00adly leads to much more effec\u00adti\u00adve tre\u00adat\u00adment. Get a second opi\u00adni\u00adon if you have any doubts. Once the dia\u00adgno\u00adsis has been made, accept your inju\u00adry. If you have to take a break, go through with it,<\/a> even if it\u2019s dif\u00adfi\u00adcult. The pain will usual\u00adly go away soo\u00adner than you think if you fol\u00adlow the doctor\u2019s ins\u00adtruc\u00adtions. If you keep run\u00adning, you not only risk aggravating the inju\u00adry, but also long-term pro\u00adblems and limi\u00adta\u00adti\u00adons. Always remem\u00adber: pain goes away.<\/p>

The adi\u00addas SPORTS BASE BER\u00adLIN<\/a>offers the per\u00adfect envi\u00adron\u00adment in the Ger\u00adman capi\u00adtal. Here you will find a spe\u00adci\u00adfic trai\u00adning pro\u00adgram and a com\u00admu\u00adni\u00adty that will help you achie\u00adve your goals. <\/p><\/div><\/article><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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5-Punkte-Plan f\u00fcr eine erfolgreiche & verletzungsfreie Saison MIT DR. POURIA TAHERI Man muss nicht das Kilometervolumen eines Marathontrainings absolvieren, um von\u00a0typischen Laufverletzungen wie dem Schienbeinkantensyndrom\u00a0oder dem nicht weniger\u00a0gef\u00fcrchteten Runner\u2019s Knee\u00a0heimgesucht zu werden.\u00a0 \u00c4nderungen im Trainingsverhalten, ungewohnte Belastungen, der allgemeine Gesundheitszustand und selbst Stress sind Risikofaktoren f\u00fcr L\u00e4ufer.\u00a0 Pouria Taheri Pouria Taheri, Head of Medical der […]<\/p>\n","protected":false},"author":1,"featured_media":3828,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"inline_featured_image":false,"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-3818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nVerletzungsfreie Saison mit diesen Tipps | sportsmed.berlin<\/title>\n<meta name=\"description\" content=\"Erreichen Sie eine verletzungsfreie Saison mit dem 5-Punkte-Plan von sportsmed.berlin. \ud83c\udf1f\ud83d\udcaa Experten f\u00fcr Ihre sportliche Gesundheit\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportsmed.berlin\/en\/5-punkte-plan-fuer-eine-erfolgreiche-verletzungsfreie-saison\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Verletzungsfreie Saison mit diesen Tipps | sportsmed.berlin\" \/>\n<meta property=\"og:description\" content=\"Erreichen Sie eine verletzungsfreie Saison mit dem 5-Punkte-Plan von sportsmed.berlin. \ud83c\udf1f\ud83d\udcaa Experten f\u00fcr Ihre sportliche Gesundheit\" \/>\n<meta property=\"og:url\" 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