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Accessible Fitness

In a world that celebrates movement and wellness, accessibility remains a cornerstone for ensuring that everyone can participate in and benefit from fitness activities. Regardless of physical ability or limitation, everyone deserves the opportunity to engage in exercises that promote health, strength, and overall well-being. The concept of accessible fitness transcends mere convenience—it embodies inclusivity, empowerment, and a fundamental right to holistic health practices. One of the primary challenges in fitness accessibility is the physical environment. Traditional fitness centers often present barriers to individuals with disabilities. However, an increasing number of facilities are recognizing the need for inclusive design, featuring accessible entrances, modified equipment, and dedicated spaces for various exercises. For instance, adjustable workout benches, ramps, and wide pathways enable individuals with mobility impairments to navigate and engage more freely. Moreover, t...
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How to pack the 21 kilometers

A half marathon is sooner or later on the agenda for almost every passionate runner. Do you "only" want to run the 21 kilometers or even crack the 2-hour mark? Together with experts, we have developed suitable training plans. techwadia

• Proper preparation

• Training plans for the half marathon

• Half marathon in 10 weeks

• Half marathon with a fixed target time

• With flexibility to the goal

Running a half marathon has a very special appeal for many amateur runners. After all, the big 21-kilometer goal keeps you busy for a few weeks - and is extremely motivating.

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Although the marathon  with its 42.2 kilometers remains the supreme discipline and the declared goal of every ambitious runner, most start off smaller - and that makes sense.

You shouldn't underestimate that half the distance over 21.1 kilometers must first be conquered unscathed. Half marathon finishers can therefore be very proud of their performance as soon as they have crossed the finish line.

 Proper preparation

When preparing for any competition, it is important to develop scope and speed and to increase progressively.

The length of the track for endurance runs as well as the number and intensity of tempo runs are gradually being increased. In the last three weeks before the big race, you are already reducing the scope again - you won't catch up missing training kilometers in the final week anyway.

Instead, it is more important to shape your form with individual top units and to go to the start rested. During the entire preparation process, make sure that there is a balance between stress and relief .

You should be well rested, especially before speed units or a long endurance run.

TIPS FOR JOGGINGThese are the 12 most important rules for running

Training plans for the half marathon

According to your personal requirements and goals, you can train according to one of our three plans. In doing so, we have incorporated the expertise of renowned running coaches, but of course also our own, many years of experience.

 Important: You should already be able to run 12 to 14 kilometers in a row and have a weekly workload of around 20 to 25 kilometers. Your first half marathon will only stand in the way of ten to twelve weeks of training.


 How is my half marathon training plan composed?

In order to keep giving your body new stimuli, you should train with different levels and intensities. Your training plan is based on a combination of these methods:

• Relaxed endurance run : You run your "feel good pace" in the aerobic area over a longer period of about 30 to 60 minutes .

• Progressive endurance run : First start at a relaxed pace and gradually increase your speed, for example: 5 km easy, 5 km brisk and 5 km at a competition pace.

• Fast endurance run : After running in for ten to 15 minutes, you jog continuously close to your competition pace. Divide the run well so that the second half is faster.

• Tempo runs : Above the planned competition pace, repetitive runs between 300 and 1,000 m with an active two to three-minute trot break are run, depending on performance and feasibility. Before doing this, you should break in for about ten to 15 minutes.

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