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Start running: tips from an expert


Should you exercise before or after work? Just get going. Running is a good option but Pon Fit running coach JanWillem Nieboer notes a few points to watch. Check out the tips from the expert and a running schedule in this article.

The great thing about running is that you get to decide when to start and what kind of training you would like to do. As such, it is a perfect way to keep in shape on your own now that many gyms are closed. Whether you are an experienced athlete or a beginner: there are a few rules a runner needs to follow. By the way, always try to move individually in a quiet place.

1. Don’t overdo it and give yourself time to recover

Keeping fit is important to increase your resistance, but remember that when you start training, your resistance is temporarily reduced. Don’t overdo it and give yourself time to recover.

2. Train with a plan

Whether you are a beginner or an advanced runner: you get the most out of running if you have a plan. If you want to go running, keep to the following rule of thumb: increase the running distance by up to 10-15% per week. This rule applies to both novice and experienced runners.

3. Pay attention to hygiene and contact distance

Especially in these unpredictable times: run in an open space where contact with other people is limited and pay extra attention to hygiene after training.

The beginner 

If you are a beginner, choose a build-up schedule that alternates running and walking (for example a running app: running with Evy or 5K). A schedule with many (walking) breaks is important to gradually strengthen your body. 


The trained beginner

If you already have good endurance thanks to another sport but are not yet used to the shock load of running, you can start with 35-45 minutes of running split up into two or three workouts. Is this not enough for you? Fill in the breaks with exercises: planks, prints, sit-ups, squats or lunges. 


The trained runner

If you already run twice a week and also do another sport, you know the tricks of the trade. Don’t do the same running training four times a week, but increase the running kilometers by up to 20% per week. For example, shorten all workouts a little and add extra exercises to your running workouts. Is everyone ready? Above all, remember the three main points: It is better to grow carefully and responsibly than to get injured. Have fun!