Running and physiotherapy: get the most out of your training

The NN-Marathon Rotterdam 2025 is behind us, and the whole city is caught up in the familiar running fever. But how do you build up your 5K to longer distances? Here we’ll give you insights on how to get the most out of your running training in a responsible and structured way. Because without a clear plan, there’s no result!

WHAT DOES IT TAKE?

Baseline
Set a baseline for yourself. What is your starting point in terms of average running pace and distance? At this baseline, your heart rate should go up a bit, but you should still be able to hold a conversation comfortably. The after-effects (such as sore muscles or overall leg fatigue) shouldn’t last longer than 1–2 days. This way, you make sure it’s realistic to train several times per week.

Training structure/plan
Plan an average of three running sessions per week. Make sure to have at least one rest day between each session to allow for proper recovery. Combine interval training with endurance training. Use interval training to increase your speed and endurance training to build up your distance. During interval training, aim for a pace that makes you breathe heavily and makes talking difficult. You’ll only be able to keep this pace up for a few minutes. During endurance training, try to run slightly faster than your baseline pace. This pace should feel challenging, but sustainable over a longer period. Each type of training falls into a specific training zone, which also correlates with your heart rate. Click on this link for the instructions per training zone, so you can train in the right heart rate zone.

Pitfalls
By following a structured plan, you reduce the risk of injuries. Still, they remain a threat when you start pushing your limits. So don’t rush it! Adjust your program every 4–6 weeks to gradually increase the intensity. Give yourself and your body the time to adapt to the training load. Replenish the energy you’ve used with proper nutrition to ensure optimal recovery.

Physiotherapy
Got some aches or pains? Don’t wait, get in touch with a physiotherapist early. This way, a small ache won’t turn into an injury that disrupts your entire plan. A physiotherapist can support you with useful tips, exercises, and adjustments to your training schedule to help you quickly recover from aches or injuries. Haven’t been running for a while because of an injury? A physiotherapist can get you back on track. Want to try something yourself? We’ve got online programs available to help you rebuild your running after an injury.

Physiotherapist and accomplished runner
Making an appointment with FYSIOPLAN for your running injuries offers real advantages. The team has extensive experience in this field, especially our colleague Pauline van Donkelaar. She is a true standout in the running world, especially in the region Rijnmond. During the 2024 edition of the NN Marathon in Rotterdam, she took 1st place at the Dutch National Championships 35+. With her combined experience in running and physiotherapy, she is the go-to therapist for any aches or pains you might encounter while clocking your miles. You can often find her at the location Runnersworld Rotterdam-Centrum, the ideal place for runners to get the support they need!

Running programs
Feeling inspired and itching to run? We’ve got training plans ready for runners of every level, designed to help you safely build up your distances. Click on this link and try our plan to expand your 5K run to 10K within 12 weeks!