Tips & Tricks

By Ingrid Prigge


Running can help you improve your shape, but you have to tackle this in the right way. Our trainer Ingrid Prigge has put together a number of tips & tricks especially for you to be the best version of yourself and get everything out of running.


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Tips & Tricks

The most important thing in running is having fun! If you are not (yet) enjoying it at the moment, I recommend you to join a running group / association. Here you can get good guidance and you will get the opportunity to train together with other runners.

Purchase a good pair of “real” running shoes and do not try to use your tennis shoes or sneakers first, for example. By doing this you will have the chance to get injured quickly and then you will suffer a great setback.

Build your trainings up calmly and create structure in running. Go out at least 3 times a week if this is possible in terms of time. This does not mean that these 3 training sessions have to be long and / or with many kilometers, it is purely about the continuity.

Talking about eating and drinking you can prepare yourself well for a training. Drink plenty of water before you start running, but don’t overdo it. It is important to be well hydrated during training. In order not to get bothered by flank pain during running, for example, it is important that you do not eat up until 1.5 hours before training, at most a piece of fruit.

Think carefully about the choice of clothing in different weather types. During the run you  get too hot quickly and your windchill rises quickly. Therefore, add 10 degrees to the outside temperature and choose your clothing based on this. Do not put on jackets that do not breathe, this does not promote running at all and if you can run a little faster you can certainly choose to wear shorts from a temperature of 12 degrees.

Set a goal for yourself, what do you want to achieve? This motivates you to continue. Also consider one forehand what kind of training (interval, endurance, block training, etc.) you want to do and link your goal to this.

Breathing is very important when running. Make sure you keep breathing out, focus on this. Take into account an exhalation of 3 to 4 seconds and then you will see that after this the inhalation actually takes place automatically.

If you already became happy and enthusiastic about running then I recommend you to start with a running schedule instead of individual training sessions. By using this you can reach your goal even faster!

Remember that maintaining strength and flexibility is essential for running. For example, insert strength training a few times a week for yourself. You can do this at home through a video on the internet, but you can also choose to go to the gym. If this doesn’t appeal to you, yoga and pilates is also a perfect solution for strength and flexibility.

Last but not least: rest well. Recovery is one of the most important things of running. If your body still hurts and you feel tired, then you are not ready for a new workout. So listen carefully to your body and take your moments of rest.