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Dynafit athlete Hannes Namberger
In our community interview
Hannes Namberger is Germany's most successful trail runner and one of the world's absolute elite. The former ski racer is part of the Dynafit team, works as a federal police officer and feels particularly at home on long distances. Our GAP Pub Run Community recently met the Ruhpoldinger local at the new Dynafit Athlete Centre on Lake Chiemsee for a performance diagnostic and asked him about his training: from the right downhill technique to nutrition and mental strength.
How to train effectively & avoid injuries
How do you juggle family, work, home building, and training? How do you currently organise your training?
The most important thing is to plan everything well in advance. I have a lot of things going on at the same time, so I need to be well organised. The first thing is my work schedule. Based on that, my coach makes a training plan and then I try to fill the remaining time with our house-building project. Of course, I don't want my son and wife to miss out either, so I make time for them too. There is very little time left for other hobbies or spontaneous activities.
How did you come to run mostly very long distances?
Because I'm good at it and I like the challenge. I started doing it in 2019 and then I realised that distances over 100 km are quite attractive to me. I also do short distances or half marathons for training.
Do you have any tips for typical runner's injuries and problems such as runner's knee, heel spurs, etc.
A good physiotherapist that you see regularly is extremely important - even if nothing hurts. It is also important to feel good about your body and to take care when your body is hurting. I would never start a race if I had problems and would damage my body.
What are the most common mistakes made by amateur athletes?
Increasing the intensity, distance, and kilometres per week too quickly. The body needs to get used to the new load slowly and you should work with a lot of feeling. Your body often gives you clear signs that you should not ignore. An extra day of rest or alternative training often works wonders.
Do you have any advice for flatlanders? How can they organise their training programme? What can they do as an alternative?
Unfortunately, you can't simulate mountains and the downhill part is extremely important. One possibility would be to repeat a small climb extremely often or to spend your holidays in the mountains. Other options include strength training or cycling at a low cadence.
Supplementing your training
How do you supplement your training with strength training? What exercises do you do, what are your favourites and to what extent do you recommend them?
I should do a lot more strength training. Unfortunately, I usually opt for a second cardio session instead of lifting weights. When I do strength training, it's more like maximum strength for the legs or stability training for the trunk or leg axes.
Do you also do recovery training with the foam roll or yoga?
Not yoga, unfortunately. I would love to, but I just don't have the time. I'm on the Blackroll almost every day. In the evening I never sit on the couch, I lie on the floor and do "body hygiene".
Nutrition
Did you pay attention to race nutrition at the beginning of your running career, or did it come with experience? And what is the best way to get started with nutrition? Some people don't know where to even begin.
When I first started, there was no guide on how to eat during a competition. You had to try a lot and learn through pain. I ran my first 50 km ultra with a total of three gels. Now I would run it with at least ten gels. In the beginning, you just have to get involved with nutrition, read a lot, and try things out. Nowadays it is easy because it is no longer a secret what to eat in a competition. You just have to adapt it to your needs and work on routines.
What do you like to eat during competitions? How do your eating habits change between a short race and a long one?
During a race, I only consume liquid foods, such as drinks and gels, as this allows me to absorb the carbohydrates better. I find it difficult to eat a bar or solid food because the body finds it difficult to process them while running. Your stomach has to work extra hard because of the impact. Also, you can consume a higher amount of carbohydrates in liquid form. On shorter runs, I consume 120 grams of carbohydrates per hour, on longer runs it's 100 grams. The only difference is the intensity: in shorter races, both consumption and heart rate are slightly higher...
How do you prepare nutritionally before a competition?
Very strict and not really balanced. Three days before the race I eat a lot of porridge, rice, potatoes and pasta with olive oil. The aim is to replenish my carbohydrate reserves as much as possible. In the evening, I often indulge in gummy bears. (laughs)
How do you drink before the race? How far in advance do you try to stay hydrated?
It should be a balance. Too much fluid in the body is not good either. Immediately before a race, I usually drink the same thing that will be in my bottles later, which is carbohydrates. The aim is to prepare the body for what it will get during the competition.
How do you regenerate after a race to get back in shape as quickly as possible?
I eat a lot, especially what I want. You need to replenish the stores that have been depleted. If possible, get a lot of sleep and rest and just do nothing. After an ultra, I often don't run at all for 10-14 days, just ride my bike to the ice-cream parlour.
Do you take supplements? If so, which ones do you recommend?
Only omega 3, as I rarely eat fish or meat.
Do you have any tips or exercises to gain confidence and therefore speed on (technical) downhills? Especially after injuries?
You can only learn to run downhill well if you practice it often and consciously. I used to run down every downhill very easily during training so as not to injure myself. But during the race I always ran at full speed and destroyed my thighs for the next uphill. Now I actively plan to run a downhill as quickly as possible during training and thereby gain security and stability. I can therefore highly recommend seeing a downhill as a training session and running it with full concentration. This is the only way to get security and get better.
How important is technical training for success?
Very important. The downhill is where you win the race. The pros often give you tips and tricks to make you faster.
How do you mentally prepare for longer running distances?
Very long and extremely intense. Several weeks before the race, I visualise a race in my mind and prepare myself for all the good moments, but also for all the hard ones. I want to know exactly what I have to do when I get to the start line. Nothing is left to chance. Everything has been rehearsed many times.
How do you cope with setbacks and mental blocks?
To be honest, not at all. But it's part of the game and it should only make you stronger. The important thing is to analyse the setbacks or problems, make a plan and then stick to it.
The right footwear for beginners
What kind of shoes would you recommend for beginners? What should you look out for when buying a new pair of trail running shoes?
You should always try on and test your first pair of running shoes in a specialist store. I would even say buy blind and never go by looks. A small sore spot when you try them on should be a red flag. When running, shoes and socks are extremely important and should not only make us feel comfortable but also safe.
We would like to thank the Sport Conrad Pub Run community for the questions and Hannes Namberger for the insightful answers!
Want to get more out of your training or need support during your rehab? Then book your place at the Dynafit Athlete Centre in Rimsting on lake Chiemsee:.
