{"id":184,"date":"2025-07-23T10:11:00","date_gmt":"2025-07-23T08:11:00","guid":{"rendered":"http:\/\/localhost:10323\/?p=184"},"modified":"2026-01-23T11:04:49","modified_gmt":"2026-01-23T09:04:49","slug":"hardlopen-nn-marathon-marathon-rotterdam-hardlooptraining","status":"publish","type":"post","link":"https:\/\/fysioplan.nl\/en\/fysioplan-tips\/hardlopen-nn-marathon-marathon-rotterdam-hardlooptraining\/","title":{"rendered":"Running and physiotherapy: get the most out of your training"},"content":{"rendered":"
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The NN-Marathon Rotterdam <\/a>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\u2019ll 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\u2019s no result!<\/strong><\/p>\n<\/section><\/div><\/div\">\n\n

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WHAT DOES IT TAKE?<\/h2>\n<\/section><\/div><\/div\">\n\n
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Baseline<\/strong>
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\u2019t last longer than 1\u20132 days. This way, you make sure it\u2019s realistic to train several times per week.

Training structure\/plan<\/strong>
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\u2019ll 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<\/a> for the instructions per training zone, so you can train in the right heart rate zone.

Pitfalls<\/strong>
By following a structured plan, you reduce the risk of injuries. Still, they remain a threat when you start pushing your limits. So don\u2019t rush it! Adjust your program every 4\u20136 weeks to gradually increase the intensity. Give yourself and your body the time to adapt to the training load. Replenish the energy you\u2019ve used with proper nutrition to ensure optimal recovery.

Physiotherapy <\/strong>
Got some aches or pains? Don\u2019t wait, get in touch with a physiotherapist early. This way, a small ache won\u2019t 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\u2019t been running for a while because of an injury? A physiotherapist can get you back on track. Want to try something yourself? We\u2019ve got online programs<\/a> available to help you rebuild your running after an injury.

Physiotherapist and accomplished runner<\/strong>
Making an appointment with FYSIOPLAN<\/a> 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<\/a>. 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<\/a>, the ideal place for runners to get the support they need!

Running programs<\/strong>
Feeling inspired and itching to run? We\u2019ve got training plans ready for runners of every level, designed to help you safely build up your distances. Click on this link<\/a> and try our plan to expand your 5K run to 10K within 12 weeks!<\/p>\n<\/section><\/div><\/div\">\n\n

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Onze locatie bij de Runnersworld Rotterdam-centrum<\/figcaption><\/figure>\n<\/section><\/div><\/div\">\n\n\n \n
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Wil je meer tips, oefeningen of hulp bij jouw klachten?<\/h2>\n \n
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Volg ons op Instagram voor de nieuwste inzichten, inspiratie en praktische adviezen<\/p>\n <\/div>\n \n \n \ud83d\udc49 @fysioplan<\/a>\n\n\n <\/div>\n <\/div>\n <\/div>\n<\/section>\n\n\n

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Chronische rugpijn: hoe je weer pijnvrij kunt bewegen<\/h3>\n

16 February 2026<\/p>\n

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16 February 2026<\/p>\n <\/div>\n <\/div>\n

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Goed voorbereid naar de fysio in 9 stappen<\/h3>\n

13 February 2026<\/p>\n

In dit e-book ontdek je de 9 stappen die je eerst kunt zetten om je klachten te begrijpen, onnodige behandelingen<\/p>\n

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13 February 2026<\/p>\n <\/div>\n <\/div>\n

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Schouderpijn bij elke simpele beweging? Dit is waarom het niet overgaat<\/h3>\n

22 January 2026<\/p>\n

Je tilt iets uit de kast, draait je om in bed of probeert je jas aan te trekken\u2026 en daar<\/p>\n

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22 January 2026<\/p>\n <\/div>\n <\/div>\n

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FYSIOPLAN FUNDAMENTALS GROEPSTRAINING<\/h3>\n

12 January 2026<\/p>\n

FYSIOPLAN FUNDAMENTALS GROEPSTRAINING<\/p>\n

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12 January 2026<\/p>\n <\/div>\n <\/div>\n

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Een plots stijve nek, elke draai doet pijn. Herkenbaar?<\/h3>\n

31 October 2025<\/p>\n

Je wordt wakker met een stijve nek en draaien of opzij kijken doet direct pijn. Of je hebt de hele<\/p>\n

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31 October 2025<\/p>\n <\/div>\n <\/div>\n

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Acute lage rugpijn (spit)? Fysiotherapie helpt bij snel herstel<\/h3>\n

9 October 2025<\/p>\n

Je bukt om je schoenen aan te trekken en ineens schiet er een felle pijn door je onderrug. Even rechtop<\/p>\n

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9 October 2025<\/p>\n <\/div>\n <\/div>\n

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Shin splints? Zo kom je weer pijnvrij aan hardlopen toe<\/h3>\n

12 December 2024<\/p>\n

Shin splints. De ergernis van vele beginnende hardlopers, maar ook van lopers die halverwege hun voorbereiding zitten voor hun eerste<\/p>\n

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12 December 2024<\/p>\n <\/div>\n <\/div>\n

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Lopersknie fysiotherapie \u2013 stap voor stap naar een pijnvrije knie<\/h3>\n

11 November 2024<\/p>\n

Je bent net lekker op dreef met je hardlooptraining. De kilometers gaan beter, het tempo voelt goed\u2026 en dan komt<\/p>\n

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11 November 2024<\/p>\n <\/div>\n <\/div>\n

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Want to make an appointment?<\/p>\n

\n \n Maak hier je afspraak<\/a>\n\n\n Stuur ons een bericht<\/a>\n\n <\/div>\n\t\t\t\t\n\t\t\t\t\t \t\t\t\t\t

Message us before 2:00 PM and get an appointment the same day!<\/p>\n\t\t\t\t <\/div>\n <\/div>\n <\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"

De NN-Marathon Rotterdam 2025 is achter de rug en de hele stad wordt overvallen door de welbekende hardloopkoorts. Maar hoe bouw je jouw 5km uit naar langere afstanden? Hier geven we je inzicht in hoe je het meeste uit jouw hardlooptraining kunt halen op een verantwoorde en planmatige manier. Want zonder een duidelijk plan, geen […]<\/p>","protected":false},"author":19,"featured_media":1996,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[10],"class_list":["post-184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fysioplan-tips"],"acf":[],"yoast_head":"\nHardlopen en fysiotherapie: haal het beste uit je training -<\/title>\n<meta name=\"description\" content=\"Heb jij openstaande vragen over het beginnen met hardlopen of ben je al begonnen maar loop je vast? 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