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Running Principles

11/05/2015

Biterunner training types

Training schedules need to be efficient and fun. Thats why we use a broad variety of training types. Different training types will get different results. You will train speed, endurance, strength and stamina if you vary your efforts and it makes training more fun. Here we will explain the different training types.
11/05/2015

How to determine your optimal pace.

How do you know you are running at an optimal pace with active runs (that will be your race pace) to get the most out of your training ? You should be able to talk easily without gasping for air. If you can’t finish a sentence you probably run faster than optimal.
11/05/2015

Always go!

Taking up a schedule is fun but there will be a day you really don't feel like running and find some kind of excuse like bad weather, already late etc. Don't give in. You will be used to the weather in no time and you will feel really great the rest of the day and the day after. En that only took you an hour or so of your time.
11/05/2015

Warm up & cool down

Warm up, then stretch Do some jogging before you stretch. Start every workout with 5-10 minutes of jogging, and do a to cool down after every workout. A warmup prepares your body for exercise and a cooldown prevents leg cramps and reduces muscle aches.cold muscles increases the chance of injuries.
11/05/2015

Warm up first, then stretch

Do some jogging before you stretch. Stretching cold muscles increases the chance of injuries.
11/05/2015

Repeat a week if necessary!

Do not hesitate to repeat a training week. If the workouts are too much in a specific week and you can not finish them, take your time and repeat them. It is no use stepping up to the next week if you can’t finish your current week.
11/05/2015

Rest is training too!

It is common for runners that when they get really into their program, they would like to do all kinds of extra training. We strongly advise to take your recovery days seriously. Your body needs to recover. While resting your body gets the time to build muscle tissue, strengthen bones, etc. so you will be stronger in the end.
11/05/2015

Always listen to your body!

When you are focussed on reaching your goal (speaking out of experience) runners tend to stick to their program, no matter what. Now , discipline is important but listening to your body even more. Whats the use to overtrain and get seriously injured? If you get injured slightly or feel an uncomfortable pain, take a step back and if the injury does not improve go see a doctor!