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