How to ...

... run like Sabrina Mockenhaupt: Germany’s fastest long-distance runner came second at the Cross EC in 2005 as well as eighth and sixth at the EC. Recently the 155 cm-small “Mocki” won the Cologne marathon. Why her sport is the most ideal way to get fit, how to increase speed and performance, and why there are no bad techniques in running she discloses in an interview.

Running is a passion for you. For sportspeople in other disciplines, is it useful to incorporate running units into basic training?

Running can be beneficial to everyone, regardless of whether they’re young or old, athletes or not. Recently I read that it makes you smarter because it increases the flow of blood to the brain. You can always run, and it’s extremely economic – because to do it, you don’t need anything but a pair of running shoes.

According to this, then, top quality, high-tech shoes and really over-priced attire isn’t necessary?

No, not really, but it’s still worth investing a few euros. Contrary to cotton, breathable fabrics conduct away the sweat, so you’re less like to get a chill. And good shoes are very important. When buying, you should get advice from experts; at best in conjunction with a treadmill analysis. And be careful not to judge a product by its looks. I myself use four pairs of shoes: a particularly light pair for speed training, a stable pair for running through forests, and so on.

What mistakes should I avoid making when I first start running, or change from another sport that I’m well trained in?

Avoid training too fast and too intensively, because the performance on the running course isn’t only a question of condition: the tendons and joints also need time to get used to the stress at first.

How much does a pulse monitor help when training?

If you train at the right level you can increase things much faster and more efficiently. The best way is to do a performance check as soon as you’ve reached a certain stage – the best way is in conjunction with a lactate test. If you know what your endurance training zone and your lactate treshold zone are, you can exactly adjust your training with the help of a pulse monitor.

At a fun run the most diverse styles of running and postures are noticeable. Is running really so individual – or should I strive for the correct technique?

In my opinion everyone should run the way they want to, the way it’s most natural for them. My father is always criticizing me for moving my arms in front of my body rather than parallel, but I don’t listen to him. I’m not interested in aesthetics and it would feel artificial to have to correct my natural running movements.

Your preferred distances range from 3000 to 10,000 meters – which roughly represents the training units of the average hobby runner. But you run these distances in speeds that people like us would just be able to manage in a sprint. How do you train to reduce your best time on your every-day circuit?

Here I can’t give any general tips – because beforehand you have to know how someone trains and what the possible deficits of his/her trainings are. But for example, if someone is used to very monotonous training, more diversity might help increase speed: running games, speed training on the track or running the last ten minutes of training faster.

It’s often difficult for people who work to find time for exercise. How much time should I take for running in order to be able to reach a reasonable hobby athlete level?

You should do it about three or four times a week. This can also include short runs: It’s more beneficial to do four brief training sessions than to run long distances twice. In this way, the metabolism also has time to adapt.

Diet is definitely also very important. What fuel makes me fast?

Drinking lots of fluids is essential. I always make sure I eat lots of vegetables and not too many sweets, and to give myself a lot of time to prepare the meals and to eat them. Sometimes you can allow yourself ice cream or chocolate – but within limits. As an athlete you always have to remember that your body is your capital – that’s why you really have to look after it.

For most runners a marathon is the ultimate dream. How do I know if I’m ready for this challenge?

Providing you have a good standard level, you should have trained for at least eight to ten weeks intensively and have put four to five long runs between 30 to 35 kilometers behind you.