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tips & inspiration

ALL YOU NEED IS…
MOTIVATION.

Discover how to make the most of your running experience.

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From 10K to half marathon: Olivia’s story
Motivation
From 10K to half marathon: Olivia’s story

Olivia Van Hove has been running for as long as she can remember. Her love for running was passed down from home: every year, she would take part in a charity run alongside her mum. To prepare, her mum used the Start 2 Run app, and Olivia often joined her.

Run with the right playlist
Running Technique
Run with the right playlist

Running with music can enhance your training by providing motivation and distraction, helping you maintain a steady pace. By choosing playlists that match your steps per minute, you can improve your running rhythm and potentially reduce the risk of injury, while also enjoying a variety of themed playlists available on platforms like Spotify.

Training on heart rate
App
Training on heart rate

Smartwatches have made heart rate monitoring accessible, but it’s essential to interpret that data correctly. That means defining your personal heart rate zones, which can only be done in a lab. The Start 2 Run app encourages novice runners to train by feel initially, while offering heart rate based trainings for runners who have visited a sports lab.

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From 10K to half marathon: Olivia’s story
Motivation
From 10K to half marathon: Olivia’s story

Olivia Van Hove has been running for as long as she can remember. Her love for running was passed down from home: every year, she would take part in a charity run alongside her mum. To prepare, her mum used the Start 2 Run app, and Olivia often joined her.

To stretch or not to stretch?
Injury Prevention
To stretch or not to stretch?

Few topics spark as much debate as stretching. When should you do it? How should you do it? Does it actually prevent injuries? And what does science say? Time to break it all down, including practical tips on how to stretch effectively.

Running in the cold: What to eat?
Nutrition
Running in the cold: What to eat?

Winter runs are refreshing and invigorating, but they also entail extra challenges. Do you need more fuel running in the cold? How do you make sure you stay warm and perform at your best? “Cold temperatures do not automatically increase your energy consumption”, explains sports nutritionist Evelyne Coppens. “But when your body starts to cool down, it can demand extra energy. In addition to the right clothing, nutrition plays a crucial role here. By making the right food choices, you will get the most out of your winter workouts.”

Shin pain relief
Injury Prevention
Shin pain relief

Shin pain often results from repetitive impact, such as running. This can lead to discomfort at the front of the shin. Fortunately, there are exercises that help strengthen the muscles around the shin, reducing strain and easing the pain. Strengthening these muscles helps to decrease the load on the shin, promoting faster recovery.

Ease your back pain
Injury Prevention
Ease your back pain

Do you often find yourself dealing with nagging back pain after a run? It's time to show your back some extra care! A strong and flexible back not only helps you run better but also prevents and relieves those annoying aches. Below, you'll find a few simple yet effective exercises that you can easily add to your routine.

Prevent and recover from calf pain
Injury Prevention
Prevent and recover from calf pain

Calf pain is common among runners, often caused by overuse or insufficient warm-up. Fortunately, the right exercises and stretches can help keep the calf muscles flexible and prevent injuries.

Knee pain recovery with these exercises
Injury Prevention
Knee pain recovery with these exercises

Runner’s knee is a common issue among runners, often caused by overuse. Fortunately, there are several exercises and stretches that can relieve pain and strengthen the muscles. With the right approach, you can reduce the discomfort and prevent it from worsening.

Relieving heel pain: Prevention and exercises for heel spurs
Injury Prevention
Relieving heel pain: Prevention and exercises for heel spurs

Heel pain and heel spurs can be quite bothersome, especially if you do a lot of walking or standing. The pain often stems from tension in the muscles and tendons around the foot. Fortunately, specific stretches and exercises can help strengthen the foot muscles and improve flexibility, reducing pain and promoting recovery.

Flexible hips for more comfort
Injury Prevention
Flexible hips for more comfort

Do you ever experience stiff or painful hips during or after running? It might be time to work on making your hips stronger and more flexible! Your hip muscles play a crucial role in every step you take, so giving them a little extra attention can work wonders. These simple exercises will help you build stability, strength, and flexibility.

Hamstring issues: exercises for strength and flexibility
Injury Prevention
Hamstring issues: exercises for strength and flexibility

Your hamstrings are frequently under tension, especially during running or activities that involve a lot of bending. This can lead to tight or painful hamstrings. Fortunately, there are simple exercises that help improve flexibility and strength, so you can relieve pain and prevent future injuries.

How runners can become powerhouses - Part 2
Injury Prevention
How runners can become powerhouses - Part 2

If you think strength training isn't for you, think again! Every runner can benefit from the advantages that strength exercises bring. Your muscles can absorb much more impact, your running technique improves, and the connection between your muscles and nerves becomes significantly stronger. That's why we've put together the most essential exercises for runners in easy-to-follow plans. No more excuses – you can get started right away!

How runners can become powerhouses - Part 1
Injury Prevention
How runners can become powerhouses - Part 1

No, strength training isn't just for the Arnold Schwarzeneggers of the world. Runners should also dedicate some extra time to strength exercises. Scientific research shows it plays a crucial role in injury prevention. So, it's time to add strength training to your training plans!

The risk of injuries starts in your head
Injury Prevention
The risk of injuries starts in your head

You might run because it feels great, or perhaps you're aiming to break a Strava record. The motivation to run varies widely, and for many athletes, it’s the driving force behind striving to perform better. It’s seen as the key to success and progress. However, what’s less well-known is that motivation plays a significant role in the risk of injuries. And the type of motivation you have is the most important factor.

Choose the right outfit in cold weather
Gear / Sportswear
Choose the right outfit in cold weather

Stay warm and comfortable on colder days by layering your running outfit. Learn the importance of thermal underwear, synthetic materials, and proper running stockings to ensure optimal performance and reduce the risk of blisters during your runs.

How do I find the right time to go for a run?
Motivation
How do I find the right time to go for a run?

Learn how to make the most of your free time with the Start 2 Run app. Discover tips for integrating regular exercise into your routine and understand why making time for physical activity is a valuable investment in your health and productivity.

See and be seen in the dark!
Gear / Sportswear
See and be seen in the dark!

As days get shorter, colder, and darker, it’s crucial to stay visible during your runs. Check out our 7 tips for better visibility, including using reflective clothing, wearing a headlamp, and planning well-lit routes to ensure safe and effective training sessions this winter.

Can you exercise with a pregnant belly?
Health
Can you exercise with a pregnant belly?

First and foremost: congratulations on your pregnancy! I sincerely hope that you can fully enjoy the feeling inside your belly and that you can keep moving until the end of the pregnancy. Exercise during pregnancy is highly recommended, but in a responsible way and in moderation.

Can I adapt my training schedule myself?
App
Can I adapt my training schedule myself?

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.

Motivational tips for running - part 1
Motivation
Motivational tips for running - part 1

Struggling to keep up with running? These tips will help you stay motivated and consistent. Set short-term goals, track your progress with photos, schedule your training, prepare your gear in advance, and try new routes to keep things exciting.

Why core stability and stretching are important
Injury Prevention
Why core stability and stretching are important

A strong core is essential for optimizing performance and preventing injuries. In this post, discover the importance of core stability and stretching exercises for improving your running posture and balance. Get practical tips to strengthen your core and enhance flexibility, ensuring a healthier, more efficient running experience!

Motivational tips for running - part 2
Motivation
Motivational tips for running - part 2

Struggling to stick with running? You’re not alone. These tips will help you persevere: start slow, invest in good gear, find a running buddy, and run with motivating music. Stay consistent and make running enjoyable!

How do you treat an injury?
Injury Prevention
How do you treat an injury?

Injured? It’s crucial to assess the situation and consult a sports doctor if pain persists. Learn the RICE method—Rest, Immobilize, Compression, and Elevation—to provide effective first aid for sprains and muscle injuries.

How do you reduce the risk of muscle pain and injuries?
Injury Prevention
How do you reduce the risk of muscle pain and injuries?

Experiencing muscle pain after training? Understand the two types: early muscle pain, caused by lactic acid, and delayed-onset soreness, which follows workouts. Discover effective prevention and recovery tips, including proper warm-ups, stretching, and nutrition to keep your muscles healthy and pain-free.

Tips for your cool down routine
Injury Prevention
Tips for your cool down routine

After your training session, take time to cool down and help your body recover. Discover the benefits of a proper cool down, including reducing muscle stiffness and promoting relaxation, along with effective stretching tips to enhance your post-workout routine!

How you start 2 run and keep it up
Motivation
How you start 2 run and keep it up

Many people struggle to transition from the intention to run to actually doing it, often citing lack of time as an excuse. To overcome obstacles, focus on one goal at a time, set realistic targets, find workout partners, use music for motivation, and track your progress to maintain enthusiasm and commitment.

Tips for your warm-up
Injury Prevention
Tips for your warm-up

Warming up before your workout is crucial for preparing your muscles, reducing injury risk, and boosting your mental focus. Simple exercises like jumping jacks, knee raises, and heels to buttocks can effectively get your heart rate up and muscles ready, whether in winter or summer.

Can you strengthen your bones?
Health
Can you strengthen your bones?

Injury risks for runners are influenced not just by training intensity but also by bone density, which decreases with age, particularly in women post-menopause. To strengthen bones and slow this decline, it's essential to maintain regular exercise, ensure adequate calcium intake, and encourage physical activity in children.

Run with the right playlist
Running Technique
Run with the right playlist

Running with music can enhance your training by providing motivation and distraction, helping you maintain a steady pace. By choosing playlists that match your steps per minute, you can improve your running rhythm and potentially reduce the risk of injury, while also enjoying a variety of themed playlists available on platforms like Spotify.

Our body is made to move
Health
Our body is made to move

Our bodies are designed for movement, and regular exercise like running is essential for maintaining health, enhancing physical fitness, and preventing diseases. By staying active, we improve blood circulation, support spinal health, boost brain function, and significantly reduce the risk of cardiovascular issues.

Oatmeal cookies
Nutrition
Oatmeal cookies

These easy and delicious oatmeal cookies are perfect as a pre- or post-training snack. Made with just oatmeal, ripe bananas, walnuts, and grated coconut, they bake in 15 minutes at 180°C—just be sure to watch them to prevent burning!

Compatible with strava
App
Compatible with strava

Strava is a popular app for runners and cyclists that allows you to connect with a large sports community, and you can easily integrate it with the Start 2 Run app. By activating Strava forwarding in the Start 2 Run app, your workouts will automatically sync to your Strava account, making them visible to your friends.

Which training plan suits me best?
App
Which training plan suits me best?

Not sure which training plan is right for you? Whether you're aiming for your first 5K or tackling a half marathon, choosing the right plan is key to staying motivated and injury-free. In this article, we guide you through the options to help you find the perfect match for your goals and fitness level.

The different types of training explained
App
The different types of training explained

Improving your fitness depends on correctly determining your running speed based on your training goals, with various training forms available in the Start 2 Run app. Monitoring your heart rate during workouts helps you gauge intensity, allowing for effective recovery runs, long steady runs for endurance, high-intensity runs to push limits, interval training for speed, and resistance training for advanced athletes.

Efficient heart rate training
App
Efficient heart rate training

Training based on heart rate requires patience, as your heart rate may not align perfectly with your training zones initially and can fluctuate due to various factors. It’s essential to listen to your body and adjust your training accordingly, focusing on your personal experience rather than comparing yourself to others.

Training on heart rate
App
Training on heart rate

Smartwatches have made heart rate monitoring accessible, but it’s essential to interpret that data correctly. That means defining your personal heart rate zones, which can only be done in a lab. The Start 2 Run app encourages novice runners to train by feel initially, while offering heart rate based trainings for runners who have visited a sports lab.

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