How to deal with blisters for marathoners and crosffiters

It will happen either in your hand or on your feet when you amp up your training over time. Prevention is always better than treatment as with any injury. Here are tips for you on how to avoid blisters and also how to tread them, once they occur.

How you will not run a faster marathon

Some real life experiences of mine mixed with some data to give you an overview what you should not do if your aim is to run a faster marathon. I ran three so far and my first was the fastest so I might know a thing or two about what not to do.

Is crossfit dangerous ?

To make a long story short, yes it can be very dangerous if certain criteria are not met and you do not apply common sense. Becuase common sense is not always as straight forward as it sounds here some tips and insights, how I personally see the crossfit cult and why you should love it, too (surprised after this headline ?, thought so).

Can marathoners do crossfit 

April 2015

In April I switched from the Stronglift 5x5 program to a 10x3 program with accessory work. By this we increased my 3 rep max by 7.5kg on the trap bar deadlift, squat and bench press. The accessory work is actually fun and mixes up the routine in a interesting way. Just the change I needed after roughly a year of 5x5. I also ran the Vienna marathon in a disappointing 4:12.

My first crossfit 3 rounds for time 15 power hang cleans and burpess

RFT stands in crossfit for rounds for time. In this workout you go for three rounds of 15 hang cleans and 15 burpees by three and boy how I underestimated this workout. I finished my first attempt at this at 11:01 which puts me in the lower half of the people who have done it at beyondthewhiteboard.com based on the numbers they provide.

How much do you have to pay for supplements for marathon and crossfit?

I am no nutrition expert to clarify upfront. But If I ask or read up about it I get the same answer when you want to combine strength and endurance training quite often. For this training amino acids, creatine, fish oil, protein and multivitamins are recommended. Always consult your doctor first before starting, if you are unsure. In total you will be investing a 100€ to a 150€ a month in supplements if you take everything that is most commonly recommended.

When a runner loses his Garmin watch

What do you get when you combine a worried girlfriend, an exhausted, clumsy runner, an airport and a security check in? Yes, lost property is the right answer. I’ve lost my Garmin watch when I travelled to Vienna in 2015 for the marathon. The good news is that I got it back and I would like to share some tips with you what to do if the same happens to you, as there are apparently not a lot of guides around this on the net, but a lot of lost property at the airports. Best advise, do not öose your stuff in the first place.

One rep max tests for the westside method

April 2015 was the time to change from Stronglift 5x5 to a different template as I did not gain that much on the squat, bench press and deadlift anymore. To have a base for my new program we had to do a one rep max test. A fist time for me with some surprises. I totaled 407.5kg with 165 on the deadlift, 122.5 on the bench press and 120 on the squat.

How to improve your grip strength

After watching several episodes of the allotment challenge and Gardeners world and raving about the beauty of being in the great outdoors we finally got an allotment. Good opportunity to get another workout in after a deadlifting and strongman session on a saturday afternoon.

What kind of deadlift bars are there ? 

The deadlift is personally my most favourite lift. When you want to reach peak performance it can help to change up the routine. I have personally not extensively tried the approach of varying the stance, grip, bars and loads constantly, but here is an overiew for you which bars made help to make this easier for you.