one: Mr Pfeiffer, you are not only a very successful marathon runner, but also an ambassador for the Cologne Marathon. What exactly is that?

Hendrik Pfeiffer: As a marathon ambassador, I want to convey the spirit of the event and get people excited about the Cologne Marathon. I took my first steps as a professional road runner here, set a German U23 record in the half marathon and won my first big city marathon. The consistently good atmosphere and, above all, the spectacular finish at Cologne Cathedral have left a lasting impression on me. There is no better way to celebrate our sport than at an event like this. This applies to both elite and amateur athletes.

one: In preparation for the marathon on 2 October, you are meeting up with participants from the REWE Group colleagues for a run. What is it all about?

Hendrik Pfeiffer: My main aim at the running meet-up is to pass on my experiences and get the participants looking forward to the race day. A special feature of running is that athletes of all abilities stand together at the starting line. This is very rare and characterises the city races. As we all face the challenge of the marathon or half marathon together, there are many tricks and strategies that I can pass on as a professional athlete and that can be transferred to grassroots sport.

one: Then let's look at some strategies: Is it more advisable to train by heart rate or by running pace?

Hendrik Pfeiffer: The role of heart rate is all the more important the less experience the runner has. For beginners in particular, it is often difficult to categorise themselves in a certain speed range and hit the mark. Running by heart rate zone can help enormously here. The more experienced you are, the more likely you are to automatically hit the right pace. I only use heart rate values for performance diagnostics and altitude training, where the same speeds as at home put a completely different strain on my body.

one: In your experience, what role do strength training and stretching exercises play? And if they play a role: Do you have any exercises for both that you can recommend?

Hendrik Pfeiffer: Strength training is definitely useful, especially to promote a clean running style. However, I emphasise regular stretching even more. In marathon training in particular, with many long endurance runs of up to 40 kilometres, stretching exercises for the rear muscles such as the back of the thigh are extremely important so that you don't get "rusty". Increased sprints also play an important role in loosening up the stagnant stride. After longer endurance runs, I often run five times 80 metres at a faster pace.

one: In addition to the body, the mind also plays a decisive role. How can you prepare well mentally for a (half) marathon? Are there any general tips here?

Hendrik Pfeiffer : You should be aware that the long distance is a real challenge and therefore plan an appropriate preparation phase. After every marathon preparation, I have the feeling that it is a real privilege to have made it to the start. For me, the race itself is above all a freestyle. The hardest part of a marathon - apart from the last ten kilometres - is the preparation for the race and that is already behind you at the start. With this winning mentality behind you, a large part of the race runs itself.