DALUMA X CNDO HEALTH CLUB COMMUNITY RUN
In this article you will learn all about our DALUMA Health Club Communit Run together with CNDO and On. We share valuable running tips and provide insights into our Health Club.
WE EXPLAIN TO YOU:
- How the community aspect of running helps you to maintain your motivation in the long term.
- Kian's top tips for beginners on how to get off to an effective start with slow runs and a solid recovery routine.
- What experienced runners can do even better with supplements, strength training and interval training.
- How Kian uses CNDO and running to create meaningful connections and bring people together to achieve common goals.
- All important event details, including exclusive Health Club Pro Membership offers for participants.
DALUMA HEALTH CLUB RUN - EVERYTHING YOU NEED TO KNOW
On Wednesday, September 25, our first HEALTH CLUB event will take place - and you can be part of it! Together with CNDO and On Running, we invite you to a very special pre-marathon run led by none other than running expert and CNDO co-founder Kian. To make sure you're optimally prepared, Kian has shared his most valuable insights with us to get you off to the perfect start - whether you're a beginner or an advanced runner.
TAKE PART IN THE RUN NOW
KIAN'S TOP RUNNING INSIGHTS
We asked Kian, co-founder of CNDO and passionate runner, to share his best tips for beginners and advanced runners. No matter what level you're at, these tips will help you get the most out of your run.
KIAN'S RUNNING INSIGHTS FOR BEGINNERS
RUN WITH FRIENDS FOR MUTUAL MOTIVATION
Running in a group has many advantages. In addition to the physical challenge, the social interaction increases your motivation and your enjoyment of running. Friends ensure that you not only keep going, but also enjoy it more - the perfect basis for establishing new running habits.
START SLOWLY - 80% ZONE 2 RUNNING
80% of your runs should take place in the so-called "Zone 2" area, which corresponds to around 70% of your maximum heart rate. This means that you run at a moderate pace at which you can still have a good conversation. This method helps you to increase your endurance in a sustainable way without overexerting yourself. For beginners in particular, it is important not to start too quickly in order to avoid injuries and stay motivated in the long term.
WARM-UP: 2-3 MINUTES BEFORE EACH RUN
A good warm-up prepares your body optimally for the run. Take 2-3 minutes for dynamic stretches or light muscle activation to prevent injuries and slowly prepare your cardiovascular system for training.
ESTABLISH RECOVERY ROUTINE
Proper recovery is just as important as the run itself. Plan an active recovery phase after every training session, for example by doing light stretches or going for a walk, to minimize muscle soreness and speed up your recovery.
PRIORITIZE SLEEP AND HYDRATION
To get the most out of your training, you need to get enough sleep and stay well hydrated. During sleep, your muscles regenerate and prepare for the next session. Also drink enough water to keep your body optimally hydrated - before, during and after your run.
KIAN'S RUNNING INSIGHTS FOR ADVANCED RUNNERS
RELY ON SUPPLEMENTS SUCH AS MAGNESIUM AND ELECTROLYTES
Advanced runners lose a lot of minerals and nutrients through long and intensive runs. It is therefore important to replenish your stores with magnesium and electrolytes. They not only support your recovery, but also help to prevent cramps and maintain your performance.
INTENSIVE STRETCHING AFTER LONG RUNS
After intensive or long runs, you should pay particular attention to stretching. Static stretching can relieve muscle tension and improve your mobility. Take the time for intensive stretching to relax your muscles and speed up the recovery phase.
IMPROVE YOUR FORM WITH 1:1 RUNNING COACHING
Even experienced runners can still refine their technique. With 1:1 running coaching, you can work specifically on your running technique, increase your efficiency and prevent injuries. Professional coaching can help you achieve your running goals faster.
STRENGTHEN YOUR MUSCLES WITH STRENGTH TRAINING
Runners not only need endurance, but also strong muscles to run faster and more stable. Incorporate regular strength training into your routine to strengthen your core and leg muscles. This not only improves your running performance, but also helps you to avoid overuse and injuries.
INCREASE YOUR PACE WITH INTERVAL TRAINING
Interval training is an excellent way to improve your speed. Alternate between intense sprints and recovery phases to raise your anaerobic threshold and effectively increase your running speed. This training approach ensures that you optimize both strength and endurance.
HOW RUNNING CHANGED MY LIFE - KIAN'S STORY
For Kian, the co-founder of CNDO, running is more than just sport. His motto: "Touch grass together with experiences that make strangers feel like friends." With CNDO, he has created a platform that not only promotes physical activity, but also creates real connections between people. His aim is to use sport and social events:
RUNNING CONNECTS - MEANINGFUL CONNECTIONS
Kian has learned through running that it's not just about physical fitness. His motto: "Touch grass together with experiences that make strangers feel like friends." The idea of bringing people together by running together motivated Kian to found CNDO. The idea behind CNDO is that sport can break down social barriers. Strangers who didn't know each other before become friends through shared experiences. These "meaningful connections" make running an enriching experience for body and mind.
HEALTHY HABITS AND THE JOY OF MOVEMENT
With CNDO, Kian not only wants to bring people together, but also help them integrate healthy habits into their everyday lives. For him, running is not only a way to stay fit, but also an opportunity to develop healthy routines. Whether through regular community runs or integrating recovery techniques and stretching, Kian sees running as a long-term investment in your own health. He emphasizes that the focus should be on having fun while exercising.
ACHIEVING GOALS TOGETHER AND INSPIRING EACH OTHER
Kian's philosophy is based on the fact that goals set together are easier to achieve. Through the CNDO community, runners can motivate each other to push their own limits and inspire each other. For Kian, the feeling of celebrating successes and improving together after a run is irreplaceable. It is this team spirit that makes running so special for him.
MOTIVATE AND INSPIRE OTHERS
Kian sees himself not only as a runner, but also as a mentor for others. He loves to motivate people to pursue their own goals and discover new sides of themselves through running. Through CNDO, he wants to help runners of all levels find joy in the sport - whether they are just starting out or are already advanced.
JOIN US FOR THE BEST RUN OF YOUR LIFE
- Get started at 18:30 in the DALUMA Store Mitte on September 25
- Enjoy a 7km Community Run with Kian
- Recharge with a Nutritious post-run special and get-together
- Benefit from exclusive Health Club Pro Membership Deals for all participants
WE MAKE YOU SUCCEED
As a Founding Member of the DALUMA Health Club Pro Membership, you secure the best conditions and receive exclusive benefits such as access to all events, discounts and personal consultations with our health experts.