Dieter Baumann – the expert answers your questions
Everybody already had a tough question on the topic “running” which he/she wanted to have answered by a professional with a lot of experience. As announced on Facebook you now have the chance to ask your questions to Dieter Baumann, an Olympic champion who will answer 2 questions every week. We pick the questions wisely and post the answers here on our blog. Here are the answers to two of the questions you sent to us throughout last week.
Question 1 deals with the HIIT Training. Is this special method as effective as a lot of people say?
Generally there is one rule for endurance sports: stick with it, stick with it, stick with it.
You will notice improvements very fast but a lot of training interruptions make us lose our fitness fast as well. The first rule is: train regularly… over weeks, over months.
A very old rule says: improve the distance you run first, then improve your speed. And now I go for your question about the HIIT training. You can also call it interval training because that’s what it actually is. It is just a new interpretation that we burn fat with this. To be honest: I don’t know if we burn more fat with this kind of training (between or after the training) and I think you body also doesn’t really know. In order to reduce fat you don’t have to worry if you burn fat or carbohydrates but if you need more energy as you give your body on the longterm. At this point you will reduce fat for good.
It is clear that you need more energy when you train harder. But this has no connection with fat burning. It is about your energy consumption. In the interval training you talked about in your question – 1 km warm up, 6×60 seconds fast running, slow running, 2 km cool down – you need more energy than in a slow long run in the same time. It is a wonderful training program but you shouldn’t do it 3 times a week.
I would recommend a mix of different training styles. A slow run of 60 to 90 minutes / interval training 6×60 seconds improving to 10×60 seconds / and a fast run of 30 minutes in medium pace. Different training always is a challenge for your body which is good because your body won’t get used to the training and your fitness won’t remain static.
Best wishes Dieter Baumann
Question 2 deals with running in the morning:
before I response your question, I have to admit:I am not a morning runner. I don`t feel well at a very early run.
And I believe, that our feeling is the most important rule, which we have to consider. It doesn`t matter, if we run early in the morning, or in the afternoon or at night. There is no special effect (early morning run or whatever) – the most special effect is, you go out for running, for endurance training – in a very regular basis. The optimum: 3 to 4 times a week!
If you feel well when you get up very early in the morning and if you feel better to jump immediately in your running shoes – than I say: go for a run. If you run “only” 1 hour, you need no drink before. If you go for a longer run – you should drink a little (0,2 Liter) before you start and / or you should have something to drink while you are running. Yes, you can drink a tea with sugar – it will help you because you have energy immediately. While running I would drink water, or drink tea with a little sugar and a minimum salt.
Best wishes: Dieter Baumann
We are looking foward to your next questions… also next week there will be answers of the expert. Wishing you a sporty week.
Your team runtastic & Dieter Baumann