The training schedules are drawn up by Energy Lab coaches with years of experience and have a scientific foundation. If you cannot perform a certain training, read on to see what you CAN do.
How many times a week should I train?
The answer to this question depends on your level of training and your capacity to exercise. As a novice runner, it is best to limit yourself to 2 to 3 training sessions per week. There should be at least 1 day of recovery in between 2 consecutive workouts, preferably 2 days. Running has a heavy impact on your body, and your body needs to gradually get used to this load. Well-trained runners, on the other hand, can run daily, sometimes even twice a day.
Can I skip a training session?
Yes, you can skip a workout. Sometimes this is even necessary: if you are fatigued, sick or have an injury. Do not try to make up for this workout by training on a day when you were supposed to rest. If you only miss 1 to 2 workouts, you can pick up where left off. However, if you miss several workouts, take a step back and resume your training schedule at a slower pace than where you had to stop.
Can I prolong a training session?
Preferably stick to your imposed schedule. Running puts a strain on your body: you can gradually increase the training volume and intensity. It is not a good idea to suddenly increase both the duration and intensity of the training, as this can and will lead to overstretched muscles. That is why the training registration stops after your training has ended.
I fell ill
What now? You cannot train when you are sick. Training when you are seriously ill is out of the question. With a light cold it is possible to go for a run, as long as the symptoms are mainly situated above the neck (runny nose, light headache …) and your resting heart rate is not elevated. In case of fever, it is forbidden to run. This can have harmful consequences for your health. Before you resume training, your body must be free of disease. For each day on which you have had a fever, you should take two extra days of rest, counting from the moment your fever has disappeared. If you do start training when you do not feel 100% fit, adjust the intensity and duration of the training depending on the situation.
Is speed important when I aim to get fit?
If you are not focused on competition, and if you mainly want to exercise to improve your health, high intensity and strenuous training is not necessary, even advised against. Gentle endurance training that you perform within your own range of resilience will make you stronger and will strengthen your immune system so that you are less susceptible to viral infections. Intense workouts, on the other hand, will weaken your immune system.