No matter what sporting discipline you take part in, success is a certainty for you. You were in the mountain running and duathlon national team, were the strongest Swiss stair runner, a triathlete in Hawaii, and mounted the gigathlon podium twice in the single category, among others. What do you consider to be the three main reasons for your success in the different sporting disciplines?  

First of all, I think the joy of endurance sports is the biggest key to success. I just like being outdoors and out and about in our beautiful nature, be it running, cycling, bike racing, inline skating, or even cross-country skiing - preferably with friends, of course. I also think my versatility is a great advantage. Whereas cyclists can easily get frustrated on their indoor rollers during the winter, I can focus on other disciplines such as running, swimming, or cross-country skiing and thereby ensure there is great variety in my everyday training routine. This keeps up my motivation and gives me the energy for a long season. What’s more, sport disciplines that require stamina and strength suit me the best - the longer and steeper the better. It is also important for me to always have a concrete goal in order to get the best out of my training. After many years in endurance sports I also know what is required and what my body needs in order to be in top form on the day.

Your knowledge of optimal training is now being incorporated in running.COACH, the online training plan for runners. Which of its training principles apply to athletes of all performance levels?

The mix of the number of training sessions, the intensity, and the duration of the individual training sessions are important. Many runners and even other endurance athletes often train at the same level of intensity and usually over the same distance. running.COACH challenges the runners with intensive sessions, but also slows their pace at times with more sedate training sessions. The individual training sessions are also supplemented with strengthening and technique exercises, not to mention recovery measures. In this way, ambitious athletes are optimally prepared for a specific competition and novice runners are acquainted with the art of running using a structured and varied running plan.

You are not only an athlete and coach, but also the organiser of "10 Mile Runs". What adjustments have you made to the running concept based on your own competition experiences?  

The event has been running successfully for years with a great OC and is growing steadily. The concept with the longer 10-mile distance and a shorter distance of 4 miles has proved to be very successful. By virtue of the interesting encounters I have experienced through sport, I have always been able to establish interesting contacts which help to enhance the event. This year's event is already the venue for the smrun Masters Laufcup for the second time and we’ve been involved in the “I’m fit” series by Migros for children and young people for a number of years now.

What are your athletic goals for 2016 and what does the respective training look like?  

After a major injury and operation in the autumn of last year, I am now back in training again. My goal is to be really fit again in summer so I am in top form for the Powerman Zofingen, the Swiss Duathlon World Championships in September.

What are your three most important tips for mountain runners, duathletes, triathletes, gigathletes, and hobby runners?  

Mountain runners

1. Train in appropriate terrain.
2. Do intensive training on the mountain, too.
3. Undertake regular strength training sessions.

Duathletes

1. Train your weaker discipline, but don’t neglect your strength.
2. Alternate your training on a regular basis, particularly in the pre competition phase.
3. Complete the long and intensive sessions with friends as often as possible!

Triathletes

1. Focus on your technique - not just when swimming.
2. If possible, join a club in order to benefit from a coach and team, be it swimming training, intensive running training, or cycle tours.
3. Even if most triathlons are flat - don’t avoid the gradients!

Gigathletes

1. Train your least favourite disciplines to the same degree as your favourite discipline.
2. Schedule long training days and weekends.
3. Plan the logistics and your diet - and be prepared for the unexpected.

Hobby runners

1. Exercise regularly - preferably three times a week for 15 minutes rather than slaving away by hook or by crook for one hour a week.
2. Just because it is called running, it doesn’t mean that you only need to run. At the beginning it makes sense to interrupt your running time and again with brisk walking. Over time, the walking phases become shorter and the running phases longer.
3. Arrange your training with friends! A little commitment does you good.

Foto: ZVG