European champion Dominic Lobalu from LC Brühl and Fabienne Schlumpf, who finished seventh at the European Championships, were two of the athletes at the start in Greifensee who had also made a name for themselves at the Olympic Games. The 26-year-old Lobalu lived up to his role as favorite on the half marathon course, winning in 1:04:31 hours, 29 seconds ahead of Ali-Abdi Salam from LC Uster. The podium was completed by Kenyan Kibil Kimutai.

The women's race was dominated by the local Fabienne Schlumpf and Rabecca Chepkwemoi - with the Kenyan managing to return the favor. She won in 1:12:42 hours, 39 seconds ahead of the Swiss runner. The latter had triumphed at the GP Bern and Chepkwemoi was on the podium.

For the first time, the runners were sent out on the half marathon course in the morning and therefore in ideal temperatures. What was a concession to the World Cycling Championships in Zurich (the running and cycling courses are tangent to each other) quickly turned out to be a welcome change to the race: the 21 km category was sold out at 7,000, as were all the children's categories. The last time there were 13,000 registered participants was before the pandemic. Co-founder Markus Ryffel said: "I'm delighted, we're back to where we were before the coronavirus. That speaks for the 40-year continuity of the race."

Winner Lobalu has had a long and successful year of competition behind him. After breaking the Swiss record in the 5000 m, he competed for Switzerland for the first time at the European Championships in Rome and won gold in the 10,000 m and bronze in the 5000 m. He said: "I didn't have the best legs today because I had corona a few weeks ago. But I'm happy with how this year has gone and that I can give something back to Switzerland."

While he was on vacation, Schlumpf was in the middle of preparing for the New York Marathon on November 3. "That's why I didn't start with the freshest legs, but the run was great as always."

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Particularly when preparing for a half marathon such as the Greifensee Run, it is important to pay a little more attention to nutrition. According to the Swiss Sports Nutrition Society, sports nutrition begins with around 5 hours of training per week. If you don't train several times a day, you don't need specific sports nutrition in everyday life. Even during training, runners generally manage without food - or at most with water. With regard to the Greifensee Run, however, it makes sense to test out your nutrition in advance. Water and Gatorade will be available at the Greifensee Run, as well as bananas and Powerbar Ride Shots at individual refreshment stands on the half marathon course.

Nutrition during the competition week
Even though neither André nor Simon follow a specific diet, they pay attention to a few small details during the competition week. "Spaghetti on the last day in the evening" is Simon's diet the evening before the Greifensee run. In other words, he follows the motto "The main thing is to top up your carbohydrate stores the evening before". Simon does it exactly right. Because if you run the 10km like Simon or André, you can eat as usual until the evening before. If you are running the half marathon, you can start eating carbohydrate-rich foods two days beforehand and avoid foods that are difficult to digest. This includes raw vegetables, pulses and high-fat sauces such as pesto.

Nutrition on the day of the competition
It is also important to avoid foods that are difficult to digest on the day of the competition itself. André, for example, also pays attention to this: "Little or no fruit and pasta without sauce!". Ideally, the last meal should take place around four hours before the competition. Pasta, light bread, mashed potatoes and white rice are tried and tested main components. If you are used to frequent meals, you can have a small snack up to two hours before the race without hesitation. Sports drinks also help to replenish carbohydrate stores.

Drinking on the day of the competition
During the competition, it is extremely important to keep your body hydrated, and not just in hot temperatures. Both André and Simon make sure they drink enough. But neither of them wants to go to the toilet during the race. So what should runners do? It is advisable not to drink too much after the last meal around 4 hours before the start. On the other hand, 3-5dl of diluted sports drink works wonders - drunk in small sips during the last 15 minutes until shortly before the start. Because the kidneys are hardly supplied with blood during the race, this fluid remains in the body and does not lead to any additional stops on toilets or behind bushes.

Last but not least, probably the most important thing in connection with nutrition before and during the competition: no experiments. Stick to the tried and tested. Stick to foods that have been proven to be well tolerated. And fill your carbohydrate stores. With potatoes, rice or, like Simon, spaghetti

Profile

Surname, first name: Pedrazzini André

Date of birth: 08.06.1967

Profession: Computer scientist

Place of residence: Uster

I have been running since ca 2003

My favorite distance is the half marathon, because I somehow always manage this distance

Number of participations in the Greifenseelauf: 4-5 times

Number of starts on runs (approximate): 20-30

Average training km/week: 30-50km

My favorite alternative workout: Swimming

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Simon thinks that André will be faster and André thinks that Simon will be faster. The temperature may also have an influence on the result. How warm will it be on race day? How used are Simon and André to running intensively in warm temperatures? So what should runners look out for in late summer to keep a cool head and body even in the heat?

The ideal sun protection

It is important to protect yourself from the sun during competitions in warm temperatures. Simon, who completes 4-5 running sessions and one alternative training session per week, also pays attention to this. He wears headgear in hot weather. He also advises wearing sunglasses and light-colored, loose, breathable running clothes. A breathable shirt and shorts help to transport sweat to the outside. This is because the evaporation of perspiration acts as the body's own cooling effect. We recommend wearing running shoes with the lightest possible upper material. Further protection is provided by waterproof sun cream with a low fat content, so that the pores are not clogged as much as possible, if at all. Ideally, the sun cream should be applied around 30 minutes before training or competition.

The ideal tempo

Runners are advised to reduce the intensity when it is hot and humid. This is because extreme heat and high humidity place an above-average strain on the body. It is also recommended that you listen to your body during the race and slow down if you feel unwell.

The ideal amount to drink

High temperatures increase sweat production. However, sweat production is individual and differs from runner to runner. If you sweat more, you need to drink more fluids to compensate for the loss - even during a competition. André also drinks more than usual during a competition at high temperatures. The personal fluid loss can be calculated with the drinking quantity calculator of the Swiss Sports Nutrition Society can be calculated. This calculates the extent of fluid loss during exercise

New start time for the half marathon

It is not only the participants who are obliged to arm themselves against possible high temperatures. The organizer of the Greifensee Run, Markus Ryffel's AG, also sees it as its duty to expose the runners to the best possible conditions. It has therefore decided to move the start of the half marathon from the afternoon to the morning. For the first time this year, participants in the HM will start at 10.15 am.

Profile

Surname, first name: Simon Zehetleitner

Date of birth: 29.01.1986

Profession: Building technician

Place of residence: Volketswil

I have been running for... 2017

My favorite distance is 21km                 because: since I get around so far in the area

Number of participations in the Greifenseelauf: 3x

Number of starts on runs (approximate): 20x

Average training km/week: 50-60km

My favorite alternative workout: Cycling

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Nadia Damaso runs between 80 and 120 kilometers every week - and has done so non-stop all year round for the past eight years! Anyone who thinks that the 27-year-old is an ambitious competitive athlete who is aiming higher is completely wrong. Nadia Damaso is a pure pleasure runner without any competitive ambitions. "I just like running, preferably just going for it, intuitively in one direction and somehow back again, usually around two hours." In the last eight years, Nadia Damaso has run a half marathon over 2000 times, "I have discovered countless areas while running."

This year's motto of the Greifensee Run "Challenge your Buddy" could just as easily be called "Challenge your body" for the Engadine native. "That's right," she says with a laugh, "I like to challenge myself with as many things as possible. But it's about me and my personal challenge and not about competing against others."

And how important is it to her to be faster than her opponent Ariella? "That's less important to me. I don't know how fast I can run myself or how fast Ariella runs. I just do my best and will certainly run a little faster from time to time in preparation."

Nadia Damaso

Age: 27

Nickname: dreamer, "because as a child I always had something in my own world in

was in the clouds."

Profession: Cookbook author, soon to have her own cooking show, entrepreneur, speaker, musician.

Sport in the past: Cross-country skiing, tennis, swimming, gymnastics, skiing, road biking, mountain biking, climbing.

Sport todayFirst and foremost running, plus cycling, swimming, Pilates and Lagree Fitness.

Running shoe: A model from Hoka. "I feel comfortable with it. The main thing is that the shoe is white, that's crucial.

Importance of running: "Running is my personal connection with nature, where I can let my creativity flow and recharge on all levels."

Goal Greifenseelauf 2024: "To give my best."

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Even more than in previous years, the Greifensee Run has recently evolved from a competitive to an adventure sport event. Participants are looking for new challenges, cheering spectators or events with beautiful scenery; rank and time are secondary.

Two typical representatives of a new and carefree generation of runners with a pure love of running are former top gymnast Ariella Käslin and Nadia Damaso, a successful cookbook author. The two will compete on September 21, 2024 at "Challenge your Buddy".

Ariella Käslin: The "Biter"

As a former artistic gymnast, Ariella Käslin is a speed and strength athlete by nature, but she has been a fan of running for many years. "I appreciate the peace and relaxation of running." Events hold a special fascination for Ariella Käslin. "I love the atmosphere that prevails at events. That's why I particularly want to soak up the atmosphere at the Greifensee Run." Rank and time are not decisive for the former top athlete: "I won't be fast, but I'm mentally strong and can bite." Ariella's goal? "Under two hours, I should manage that." And will there be a few extra sessions between now and September? "Not much, no, I won't be running any differently than before." And she adds with a laugh: "That wouldn't help anyway, I think Nadia is super fast."

This is Ariella Käslin

Age: 36

Nickname: Ari

Profession: Speaker and coach, BSc in Sports Science and Psychology (University of Bern), BSc Physiotherapy SUPSI University of Applied Sciences

Sport in the past: Ballet and water skiing as a child, then 20 years of top-class artistic gymnastics with international successes (European champion in vault 2009, European Championship bronze medal in all-around 2009, World Championship silver medal in vault 2009, 5th in vault at the 2008 Olympic Games, 20-time Swiss champion. Swiss Sportswoman of the Year three times from 2008-2010).

Sport today: Crossfit, triathlon (Ironman 70.3), running, surfing, cross-country skiing, hiking, water skiing.

Running shoe: A model from Asics, "I prefer to run with it off the tarmac, both in training and at events."

Importance of running: "When I run, I enjoy nature and the effect it has on my body and mind."

Finish at the Greifensee Run: "Soaking up the atmosphere and making it under 2 hours.

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"Age is not an obstacle. It's a limit you set for yourself." How right Jackie Joyner-Kersee, Olympic heptathlon champion in 1988, is. Age is no obstacle for Fredi either: he still runs 40-50 kilometers a week - and has done so for many years without pain and "without painkillers, of course!".

He who runs does not rust

It's never too late to start running. After all, exercising your muscles keeps you strong and reduces the risk of typical signs of ageing. But what changes with age and what should you pay particular attention to when running in your golden years? We'll tell you - so that you, like Fredi, can run painlessly and happily even in your golden (running) years.

First things first: It is generally recommended that new runners over the age of 35 have a medical check-up by a doctor. Over the age of 50, regular cardiovascular examinations are recommended.

For runners of golden (running) age, it is particularly important to invest in the following four fitness factors in particular:

#1 Force: As we age, we lose muscle mass and bone mass. Targeted strength training helps to slow down this loss and improve stability when running. Strength training protects the joints and bones from degradation, wear and tear and injuries.

#2 StaminaTargeted, regular endurance training has positive effects on almost all bodily organ systems. However, the body takes longer to regenerate in old age than in younger years. It is therefore important to allow yourself the necessary breaks. Fredi also confirms this: "Giving yourself time is important".

#3 Coordination: If you train your balance and reaction time, you can get through everyday life safely, even at an advanced age. After all, people with good balance are less likely to fall.

#4 MobilityMobility training protects against chronic complaints of the musculoskeletal system and ensures elasticity of joints, tendons and muscles.

The fifth conditioning factor concerns speed. In old age, however, the four conditioning factors mentioned - strength, endurance, coordination and flexibility - are key. Fredi no longer invests in speed either. How will Fredi prepare for the duel at the Greifensee Run in the coming months?

 "I'll just try to run my 40 to 50 km every week, but now without any interval training."

Physical changes in the golden (running) age

Poor posture in the upper body increases with age (such as a hunched back). Osteoporosis can be a reason for vertebral bodies collapsing. Osteoporosis causes bones to lose stability and break more easily. Two basic requirements are crucial for maintaining strong bones:

#1: Bones (but also muscles and joints) need Movement. Bones become strong if they are exercised regularly - with strength training. Strength training can build up additional bone mass even in old age.

#2: For strong bones, an optimal Protein supply crucial. An increased protein intake of at least 1.5g / kg body weight shows positive effects on bone density and the risk of hip fractures. For Fredi, for example, with a body weight of 59 kg, this means consuming around 90 g of protein per day. 90g of protein are contained in: 2 eggs (14g protein), 50g Bündnerfleisch (20g protein), 250g low-fat quark (28g protein), 30g almonds (6g), 30g hard cheese (8g) and 50g lentils (14g protein).

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At the Greifensee Run this year, you're not just running against yourself, but against your own personal opponent. Yannis Meili has accepted the challenge and is competing against his great running role model: Grandpa Fredi.

Anyone who runs is probably familiar with this sentence: "At first it is not easy to understand that you are not running against others, but only against yourself." (George Sheehan)

We runners know that we can only beat ourselves in our sport. That it is essentially about pushing our own individual limits. Whether in training or in a competition. This is how the American doctor, author and former top runner, George Sheenen, aptly described the nature of running.

But someone who knows at least as much about running as Sheehan said after one of his greatest triumphs: "To all my opponents: thank you very much. You motivated me." (Usain Bolt)

Your duel - your motivation injection

We at the Greifensee Run would therefore like to offer an additional motivational kick to all those who have a little bit of Usain Bolt in them, for whom it is no longer enough to "just" run against themselves: Challenge you Buddy! Challenge each other to a duel at the Greifensee Run and compete against each other over 10km or the legendary 21km around the Greifensee.

In this blog series, we will be following three duels, i.e. six runners, as they prepare for the Greifensee Run. Month by month, we will look over the shoulders of one runner and want to know how he/she is preparing for his/her running duel.

Grandson Yannis wants to train with discipline to beat his grandfather

Yannis Meili from Fehraltdorf will kick off this series. He will be competing in his "home race", the Greifenseelauf, for the sixth time on September 21. But this time will be different: Yannis will be competing against his grandfather Fredi. But anyone who thinks "grandson versus grandfather - a clear-cut affair" is wrong! "Last year, my granddad was faster, so it's quite possible that he'll have the edge," says the 22-year-old from Zurich, analyzing the starting position. Yannis explains that his grandfather Fredi is a very experienced, disciplined and ambitious runner who knows his body very well. And Fredi also knows the Greifensee Run inside out. "But if I can motivate myself to train a lot, there's a good chance I'll win."

Yannis has been training regularly since 2015 and completes around 7 km per week. His goal for the Greifensee Run 2024 will be to beat the 60-minute mark over 10 km. And, of course, to beat his running role model, grandfather Fredi! "From May, I'll try to go jogging twice a week again," says Yannis. "I'm really looking forward to the duel against my granddad. It's an honor to be on the starting line with him."

Profile Yannis Meili

Date of birth: March 25, 2002

ProfessionBusinessman EFZ

Place of residence8320 Fehraltorf

I have been running for... 2015

My favorite distance is 10 km, because that is a comfortable length.

Number of starts in runs (approximately): 15

(running) strengths: My youthful exuberance

My favorite alternative workout: Popular sport in the gymnastics club

I am... established, reliable, committed

My Greifensee run hackSave a little energy for the end: "De Chilestutz" is not to be underestimated! But be happy, because after that it's not far to the finish and the atmosphere is simply brilliant!

Challenge your Buddy - challenge them to a duel

And this is how it works: Runner 1 registers for the half marathon/10km at the Greifenseelauf and selects the option "Challenge opponent". Enter the details of the desired "duel partner". Runner 2 will then receive an invitation to the duel at the Greifenseelauf on September 21, 2024.

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