Übungen für Ausdauersportler — RED-S-bewusste Grundlagen + Verletzungsprävention

The IOC RED-S consensus (Mountjoy et al. 2018 + 2023 updates) established the framework: low energy availability (LEA) below ~30 kcal/kg lean mass/day drives a cascade of physiological dysfunctions — bone loss, menstrual dysfunction (amenorrhea/oligomenorrhea), immune suppression, suppressed training adaptation, depressed mood. Stress fracture risk is high in the low-EA + low-bone-density combo. ~30% of female endurance athletes have ferritin <30 ng/mL — iron deficiency is the rule, not the exception. Overuse injury patterns dominate: Achilles tendinopathy, plantar fasciitis, IT band syndrome, low-back. The exercise priorities are therefore: calf + foot strength to support running load, glute + posterior chain for hip stability, rotator cuff for swimming/aero position, breath/parasympathetic anchors for sleep + recovery, and quad-set for knee resilience. AVOID training through bone pain — stress fracture progression. AVOID restrictive 'race weight' chasing — RED-S trigger.

Volya's catalogue carries the foundation moves: calf-raise-rehab for posterior-chain strength + Achilles resilience, ankle-pump for venous return + plantar prevention, supported-glute-bridge for hip stability that protects the back + knee, supine-piriformis-stretch for hip release (chronic running tightness), external-rotation-band for rotator cuff (swim + cycling aero), scapular-retraction against aero-position rounded shoulders, cat-cow for spinal mobility, diaphragmatic-breathing for parasympathetic regulation + sleep + recovery, quad-set for knee resilience. The AI coach also knows the nutrition side — carb periodization (5-10 g/kg/day on volume days, 3-5 g/kg/day on rest/light days; strategic underfueling has appropriate use cases but ad-libitum chronic deficit is RED-S harm), protein 1.6-2.2 g/kg/day for repair + adaptation, iron status MONITORING (annual ferritin labs in season; AVOID iron supplements without lab confirmation — overload risk), calcium 1000-1300 mg/day + vitamin D 1000-2000 IU/day for bone density (DEXA if stress fracture history), menstrual function as RED-S biomarker (amenorrhea = LEA signal until proven otherwise — endocrinology + sports medicine consult), race-day hydration 400-800 ml/h + sodium 500-700 mg/h for events >2h (AVOID over-hydration/EAH), CHO 60-90 g/h for events >2.5h (train the gut in training, not race day), caffeine 3-6 mg/kg 60 min pre-event evidence-based ergogenic. CRITICAL: stress fracture pain = MRI/scan + clinical assessment, NOT 'push through'. RED-S screening exists. This is NEVER a replacement for sports dietitian + sports medicine consult for serious endurance training.