Tag: running

I’m now four weeks into my training plan for the Leiden Half Marathon. After receiving some feedback on my plan, I came across the concept of tempo blocks in long runs. Last Sunday, I added a tempo block to my long run, but it was completely random and probably not the most effective approach. That’s why I decided to do some research into the benefits of tempo blocks.

Running is an accessible and effective way to improve your fitness, reduce stress, and develop a healthier lifestyle. Whether you’re a complete beginner or getting back into running after a break, building up your mileage requires a smart approach. In this blog, you’ll learn how to start running safely and effectively, following a training plan to go from 0 to 5 kilometers.

Are multiple running shoes really necessary?

Personally, I use just one pair of shoes, the Mizuno Wave Rider 28, and in my cynicism, I quickly think: “They’re just trying to sell me more products.” However, I often see people online who rotate between multiple pairs of shoes. Where does this idea come from? And is there scientific evidence to support the need for different shoes for different types of training?

Plus the science behind running plans: why training schedules differ

On May 11, I’ll be running the Leiden Half Marathon. As part of my preparation—and as a personal experiment—I’ve created my own running plan. In the past, I followed training plans from Polar Flow, but I found them somewhat limiting. They emphasize heart rate zone 2 training, which for me means keeping my heart rate between 114 and 134 bpm. While this is great for endurance, there’s little focus on speed work, which I consider essential for effective race preparation. That’s why I decided to design my own plan, blending different training methodologies to see what works best for me.