The key to improving your fitness lies in the correct determination of the running speed that corresponds to the type of training you want to do. Below we describe the different training forms that exist in the Start 2 Run app.

Listen to your heart

A frequently used and very accurate method to determine the training intensity is based on the recording of the heart rate during your run. Your heart rate not only provides important information on the intensity of your training, but also on your fitness level. After all, a better physique translates into a lower heart rate at a same effort. Based on your resting heart rate and your maximum heart rate, you can calculate you heart rate zones in the Start 2 Run app. You do not have a heart monitor? Then you can do this by feeling. Below I will explain what you can expect from each type of training in the Start 2 Run training schedules.

Recovery training

You run at a very low intensity (low heart rate). A recovery training lasts a maximum of 45 minutes and aims to remove the waste products. This allows you to start faster with the next training that actually does increase your fitness. Thanks to a gentle recovery training, your smallest blood vessels in your muscles will more easily absorb oxygen and carbohydrates, which speeds up recovery.

Long steady run

Talking during this form of training is quite easy. You can maintain the pace for a long time. It feels comfortable and your breathing goes smooth. These workouts stimulate your endurance and improve your basic physique. In general, this run is experienced as very pleasant, because you run at a normal pace and still do not tire very quickly. A long steady run improves your endurance.

High intensity run

A high intensity run is not a light training. This training is shorter and more intensive than a long steady run. You feel a little less comfortable, you breathe faster and shallower and talking becomes more difficult. Depending on your level of fitness you can use a high intensity run to gauge your physique and speed every now and then. During this endurance run you will burn more sugars than fat. In a high intensity run, you use 80-90% of your maximum heart rate capacity and you run faster than average. Novice runners should be careful doing these. High speed requires a good base level of fitness and a correct running technique. A high intensity run generally lasts, apart from the warm-up and cooling down time, 20 to 45 minutes (spread over the entire training) and aims to improve your endurance.

Interval training

An interval training is not a light training. This training is shorter and more intensive than a long steady run. You feel a little less comfortable, you breathe faster and shallower and talking becomes more difficult. Depending on your level of fitness you can use a high intensity run to gauge your physique and speed every now and then. During this endurance run you will burn more sugars than fat. In a high intensity run, you use 80-90% of your maximum heart rate capacity and you run faster than average. Novice runners should be careful doing these. High speed requires a good base level of fitness and a correct running technique. A high intensity run generally lasts, apart from the warm-up and cooling down time, 20 to 45 minutes (spread over the entire training) and aims to improve your endurance.

Resistance

During a resistance training, your heart rate is in the maximum zone. With this training you learn to deal with the unpleasant feeling in your muscles. The goal of resistance training is to get the most out of yourself. This kind of training is very tough and only reserved for advanced runners and competition runners with a well-developed posture. These workouts should be planned at the end of a training session, otherwise fatigue can complicate the rest of the workout. This type of training is certainly NOT suitable for novice runners, children, or the elderly. Do not schedule these training sessions if you are not guided professionally.