Running is one of the simplest and yet most versatile forms of exercise. A pair of good trainers is all you need to get going, any time and almost anywhere, whether it's out in a forest, in a built-up area, or on a treadmill. But running is more than just a physical activity. It's also good for your mental health, builds up your endurance and boosts your immune system.
Running – the ideal full-body workout
Running is an endurance sport that is not just effective, but also easy to incorporate into your daily routine. So it's no wonder that nearly half of Swiss people go jogging regularly1. You can run any time, anywhere, without the need for expensive memberships or equipment, and the best thing is that along with doing something good for your body, you're also boosting your mental health. That's because running not only reduces your risk of developing heart disease and diabetes, but it also improves your mental resilience and wellbeing. And that's not all. Running regularly boosts your metabolism and supports your immune system.
Kimberly Zwygart, a sports scientist and exercise specialist at santé24, also recommends that you don't neglect strength training as part of your running regime.
«Strength is a key aspect of running training, and is essential for preventing injury.»
Seven Facts About Running
Walking, jogging, sprinting: running is not only an ideal full-body workout, it offers much more. Here are seven fascinating facts about it:
Win starting places for sporting events
SWICA supports numerous races in Switzerland, including the OCHNSER SPORT Zurich Marathon, the St Gallen Ascension Day Run (Auffahrtslauf St. Gallen) and the Murten-Fribourg Run.
Win a spot in the OCHNSER SPORT Zurich Marathon 2027 now!
Ready for your next running adventure? Win your place in the OCHSNER SPORT Zurich Marathon 2027 and experience the unique route along Lake Zurich, the thrilling atmosphere and the unforgettable emotions.
The ticket is redeemable against any distance: marathon, half-marathon or 10 km.
Enter now and with a little luck you could be taking part in Switzerland’s biggest marathon!
Your SWICA Race Moment
Have you participated in an event sponsored by SWICA?
We have captured the best moments for you. Download your personal finisher clip from your running event now.
Break through your running plateau – three tips
Many runners have been there: You make rapid progress at first, but then you don't seem to be able to go any further. This is known as a running plateau. We have put together three valuable expert tips for improving your performance and reaching the next level.
Tip 1: Make targeted use of interval training
Incorporate high-intensity interval training (HIIT), in which you alternate between brief periods of anaerobic exercise and active phases of recovery, into your routine. This gets your body used to maintaining a high pace for longer. It also improves your ability to recover. Your heart rate will fall faster after exercise, and you will recover more effectively.
Tip 2: Vary the intensity of your training
If you always run at the same pace, eventually you'll stop making any progress. Effective training combines different levels of intensity that are particularly good for advanced runners:
- Building up basic endurance: Between 70% and 75% of your training should be spent running at a pace at which you could easily carry on a conversation, in order to work on your basic endurance. Basic endurance training lays the foundation for training at a faster pace.
- Improving performance: Advanced runners spend between 20% and 30% of their training at the boundary between aerobic and anaerobic exercise – or around 80% of their maximum heart rate.
Tip 3: The myth of the best time to train
Your body follows its own unique biorhythm, and that's what determines when you perform at your best. This means that the best time to train differs from person to person. Make a note of when you feel particularly fit and focused, as this will tell you when it's best for you to train.
Running ABC: Coordination exercises for runners
Whether you are aiming for 5 km or the marathon,
these exercises will help you get your body in perfect shape for your next run.
Discover practical downloadable exercises to promote coordination, mobility and strength, developed by Kimberly Zwygart, sports scientist and movement specialist at santé24.
Competition: three sets of running equipment worth 1'000 francs each to be won
Discover running for yourself and get started with this effective, full-body workout. To help you get off to the best possible start with running, SWICA is giving away three complete sets of running equipment worth 1'000 francs each in partnership with ASICS.
Prize
The three prize packages each contain:
- 1 x ASICS voucher worth 500 francs
- 1 x Garmin Venu 3S fitness smartwatch worth 350 francs
- 1 x Nike Show X1 running glasses worth von 85 francs
- 1 x Black Diamond Deploy Run headlamp worth von 65 francs
Enter now and win
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Sources:
1: https://swisspo.ch/de/fast-die-haelfte-aller-schweizerinnen-und-schweizer-geht-joggen/
2: https://pubmed.ncbi.nlm.nih.gov/35301183/ und https://www.alzheimer-forschung.de/demenz/vorbeugen/bewegung/
3: https://pubmed.ncbi.nlm.nih.gov/34870469/
4: Christian Werner et al. European Heart Journal. doi:10.1093/eurheartj/ehy585
5: https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2008/heft02/Artikel1Neumann.pdf
