Some athletes embrace winter’s chill as a welcome change from exercising in summer’s heat. But others complain about hating cold weather. If that’s your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills.

(more…)

Q. Help! I don’t feel like I’m making progress
A. If you’re new to running, we’d call going from doing no regular exercise to doing a run-walk programme pretty good progress. Don’t measure yourself against other people – if you’re running or walking further, more often, more quickly or more easily, you’re making progress. Improvements come in stepsQ.

Help! I have aches and pains
A. Feeling a bit achy after running isn’t uncommon. Minimize it by starting and finishing each run with a few minutes of gentle jogging or walking, and do some stretching when you finish your session. If your ache turns into a pain then you may need to ease up, or take a few days off running.

Q. How fast could I (should I?) go?
A. Most beginners’ goal is simply to finish the race with a smile on their face. but if you need to calculate a goal in your training programme, break it down per kilometre and set your watch.

If you don’t have the time to read a book, here are 20 proven and effective tips for getting rid of your spare tyre.

(more…)

Here are some marathon training schedules for you to download, each tailored by our coaches according to differing goals.

Please click into the category:training session header tab in the above to view.

(more…)

Ten reasons you should start running!

Basel Dragons have everyone from Beginners to elite runners and tri-athletes training with us. Here is 10 reasons why you should join us and run.

1, Running is easy to learn.

2. Running s the quickest way to get cardiovascular fitness.

3. Running makes you feel good mentally and physically.

4. Running is one of the best ways of reducing stress.

5. Running is the most flexible way of training your body.

6. Running is good for your heart and helps you be able to run after your kids and not be tired running for that tram.

7 Running and fitness makes you better in bed. * Ask the coaches for more details )

8. Running is the cheapest forms of exercise.

9. Running with a group not only helps motivate yourself to run further and harder, but helps create unbeatable bonds with other like minded people.

10. Running can be not only motivational, but bring great personal satisfaction.

We can help you get your goals, join us!

The 6 bridges run, 10.3 km flat

http://www.mapmyrun.com/run/switzerland/basle/133123755649375339

Rhine round 9.8 k river and town route

http://www.mapmyrun.com/run/switzerland/basel/283629

Marks Lange Erlan run 8.5k route along the birs

http://www.mapmyrun.com/run/switzerland/basel/347079730

Beginners inner city 3k route

http://www.mapmyrun.com/run/switzerland/basel/263677145

Marks Water tower and Brudderholz run, 7.16 km

http://www.mapmyrun.com/run/switzerland/basel/271422281

Beginners 4K rhine route

http://www.mapmyrun.com/route/ch/basel/261124593579766675

Oskars Kraftwerk run 6.8K

http://www.mapmyrun.com/route/ch/basel/141124767447932383

Oskars Wettsteine/Rankhof run 6.14K

http://www.mapmyrun.com/route/ch/basel/450124767549765404

Easy guide to starting to run

Take the ‘talk test’ always run at a relaxed and comfortable pace. This isn’t the Olympics – it’s a lifelong fitness quest. To check your effort level, start a conversation with your training partner. You should be able to speak without gasping or feeling out of breath. If you can’t, then slow down.
(more…)

60-Second Guide: Stretching

Run safe, strong and injury-free – wise up to the what’s, whys and when’s of stretching

(more…)

This training schedule is a guide to getting fit to run a half marathon and has been worked out over an 8 month training plan.

(more…)