Nog 45 dagen. 17 uur. 50 minuten.
Al weken krijg ik de vraag wát ik nou precies aan het uitspoken ben wanneer het aankomt op mijn marathontraining. Dat is ook zo gek nog niet: jezelf op een marathon van 42,195 kilometer voorbereiden en vervolgens tot max. 14 kilometer trainen klinkt ook gewoon heel onlogisch. Of toch niet? In dit artikel leg ik je alles uit over mijn marathontraining, wat het precies inhoudt en waarom ik ervoor gekozen heb volgens deze methode te trainen. Ready, set, GO!
Ik zit inmiddels in de 9e week van mijn New York City marathontraining en heb daarmee nog precies 6 weken te gaan. Mijn verste afstand tot nu toe is de 16,1 kilometer van Tilburg geweest, maar zelfs dát was een beetje cheaten. Volgens het sportrusten schema bereid je je namelijk voor op een marathon door 100 dagen lang afstanden tussen de 3 en 14 kilometer te trainen. Heb ik je al nieuwsgierig gemaakt?
Waarom ik überhaupt gekozen heb voor deze rare aanpak
Mocht je me al langer volgen dan vandaag, dan zal je weten dat mijn hardloopcarrière niet altijd helemaal vlekkeloos is verlopen. Toen ik vorig jaar na 5 jaar redelijk probleemloos gelopen te hebben aan mijn eerste marathontraining begon ging werkelijk waar alles maar dan ook echt álles mis. Ik raakte 1,5 maanden voor de marathon geblesseerd, bracht vervolgens uren op de crossfiets door en had uiteindelijk 2 weken voor de start wéér een hardloopblessure te pakken, maar dan weer een totaal andere. Ik was en ben koppig (binnenkort kun je mijn eerste marathonverhaal ook lezen, stay tuned) en liep hem toch. Gevolg? Een kapotte knie en 10 maanden herstel. T i e n freaking maanden. Als hardloopfanaat kan ik je vertellen dat er niets vervelender is.
Ik moet overigens wel toegeven dat het feit dat ik een dikke overproneerder ben niet bepaald goed samengaat met mijn hardlooplust. Dit is dan ook waar het misging vorig jaar tijdens de voorbereiding op de Amsterdam marathon: zodra ik begon met de lange afstanden (20+) voelde ik pijntjes opkomen. Overal. Was een marathon lopen dan echt niet mogelijk? Ik stond op het punt om op te geven tot ik bij toeval de sportrusten aanpak tegenkwam. Het programma beloofde minder kilometers (dus minder kans op blessures), meer rust, maar jezelf wél verantwoord op een marathon voorbereiden. And thats how it all started.
Het betaalde schema vs. gratis schema
Toen ik voor het eerst hoorde over de Sportrusten aanpak surfte ik gelijk naar hun website. Op de website tref je al snel twee opties aan: het gratis schema of één van de 3 betaalde Sportrusten pakketen. Voordat ik overkom als een gierige krent wil ik je daarom dan ook uitleggen waarom ik er destijds voor heb gekozen voor het gratis schema te gaan. Ik ben redelijk perfectionistisch ingesteld, wat er al meerdere malen voor heeft gezorgd dat ik mijn grenzen compleet negeer. Mijn grote fout tijdens de Amsterdam marathon was dat ik doorging met rennen ondanks dat ik wist dat er iets fout zat. Ik wilde mijn trainer niet teleurstellen. Hoe goed een op maat gemaakt Sportrusten schema er ook uit zag, had ik nog geregeld last van mijn kniepees blessure en wilde ik niet dezelfde fout als vorig jaar maken. Het op maat gemaakte schema klonk goed, maar het feit dat je ook daadwerkelijk gecoacht wordt en er iemand meekijkt hield me tegen. Nee, laat mij het maar lekker zélf uitspoken dit jaar.
Het grote verschil tussen het gratis- en het gepersonaliseerde plan? Bij het gepersonaliseerde plan wordt niet alleen gekeken naar de kilometers die je moet rennen, maar ook naar de hartslag. In plaats van op marathontempo te trainen (zoals ik nu doe) train je op je ideale marathonhartslag. Dit traint natuurlijk een stuk nauwkeuriger en zorgt waarschijnlijk ook voor betere, snellere resultaten. Achteraf heb ik een beetje spijt van mijn keuze en had ik graag een gepersonaliseerd schema gehad. Mocht ik na de marathon net zo positief blijven als nu, ga ik sowieso voor een gepersonaliseerd schema!
Hoe het (marathon) Sportrusten schema werkt
Sportrusten is een programma van 100 dagen. Je combineert slim hardlopen met rustig ademen. Om überhaupt gebruik te kunnen maken van dit schema, moet je voldoen aan de 3 volgende voorwaarden:
- Je kunt 10 kilometer binnen 1 uur lopen
- Je hebt geen overgewicht. Lopers die te zwaar zijn, kunnen last krijgen van hun knieën en gewrichten. Er is een formule om te berekenen of je te zwaar bent: lengte – 100 centimeter + 10% = de grens.
Het (marathon) sportrusten schema is gebaseerd op 4 factoren:
- Ademhaling
- Rust
- Intensief sporten (kortere afstanden en de 10K VOLUIT)
- Rustig sporten (oftewel: vogels kijken en marathontempo trainingen)
Gedurende 100 dagen train je 4 keer per week en doe je elke dag voor het slapen gaan én voor het rennen een ademhalingsoefening. De trainingen bestaan uit intensieve, korte trainingen en rustige, langere trainingen op marathontempo of op je marathonhartslag (Afhankelijk van het schema dat je kiest, betaald of gratis). Kies je voor het gratis schema dan wordt je marathon tempo sneller gedurende het trainingsschema. Train je op hartslag, dan zal je zien hoe je bij dezelfde hartslag steeds een beetje sneller wordt.
Hoe bereken je je marathontempo
Kies je voor het gratis schema, dan is het eerste wat je weten moet je marathontempo. Je marathontempo is gebaseerd op je snelste 10 kilometer tijd. Stel: je loopt op de tien kilometer 1.06’28’’, dan is je verwachte marathontijd 5.52’13’’. Bereken je marathontijd als volgt:
Aantal uren x 60 + minuten: afstand. Dus in dit voorbeeld: 5 x 60 + 52 = 352 : 42,2 = 8,34”. De seconden moeten nog worden omgerekend door seconden x 60 te doen. Dus hier: 0,34 x 60 = 20. Je tijd per kilometer is dan 8,20’’.
Ben je niet zo van het rekenen? Wees gerust. Er is een makkelijkere manier om je marathontijd, marathontempo en snelheid te berekenen via deze link.
Mijn laatste, snelste 10 kilometer rende ik in 48:47 minuten. Dit betekent dat mijn huidige marathonsnelheid 5:55 is.
Hoe je elke 3 weken sneller wordt
Elke 3 weken test je jezelf opnieuw door 10 kilometer voluit te rennen. Dit is 10 kilometer lang een enorme challenge met je lichaam en je gedachten, maar geeft je een duidelijk beeld van hoe het met je conditie staat. Tijdens deze trainingen ga je werkelijk helemaal kapot. Op basis van je nieuwe 10 kilometer tijd bereken je opnieuw je marathontempo, op dit tempo doe je de lange duurlopen (9 tot 14km). De kortere trainingen ren je op een snel tempo (3 tot 9 km) en de 5 kilometer “vogels kijken” doe je zonder horloge, zonder tijdsdoel, gewoon door lekker te lopen.
Hoe ik het Sportrusten schema ervaar
Ik zit inmiddels in week 9 van de 15 weken en het gaat geweldig goed. Mijn blessure heeft zelfs nog tijd gehad om volledig te herstellen in de eerste weken. Wel moet ik toegeven dat ik me niet helemaal 100% aan het schema houd door mijn blessure verleden. Zo luister ik goed naar mijn lichaam en ga ik elke week naar de fysio voor een behandeling en/of controle, mocht ik last hebben, dan neem ik een dag extra rust.
Tijdens deze 100 dagen doe ik twee langere runs, de Ten Miles van Tilburg (16,1 kilometer) en de DLL Eindhoven halve marathon (21,1 kilometer). Verder doe ik 1-2 keer per week aan Muay Thai, dit zijn kick boks trainingen van 1,5 tot 2 uur waarbij we minimaal één keer per week aan Tabata of HIIT doen. Deze training vervangt voor mij de “vogels kijken” en helpt met het verbeteren van mijn conditie en o.a. het versterken van mijn beenspieren. Op dit moment ziet een week er voor mij als volgt uit:
Ma: 7 kilometer snel hardlopen
Di: Muay Thai
Wo: Fysio & rust
Do: 12 kilometer hardlopen
Vr: Muay Thai of rust
Za: 12 kilometer hardlopen
Zo: Rust
Zoals je ziet train ik 4 a 5 keer in de week, afhankelijk van hoe mijn lichaam zich voelt. Dit werkt top en ik merk dat ik qua snelheid heel erg vooruit ben gegaan. Een paar maanden terug (net na een lange blessureperiode) had ik moeite de 10 kilometer binnen het uur te rennen en nu ga ik als een speer! Ik ben tot nu toe zeker te spreken over het Sportrusten schema en heel benieuwd naar wat de komende weken me nog te brengen hebben.
Je kunt hier het gratis Sportrusten E-book downloaden en je meer inlezen over het programma en de aanpak.
Heb jij weleens van Sportrusten gehoord? Of heb je het zelf geprobeerd? Ik hoor heel graag jouw ervaringen/mening!
Liefs,
Lau
¡Hola!
Ik ben Lau(ra Brijde), een levenslustige digitale stuiterbal en fulltime levensgenieter.
Op mijn kanalen geef ik je een kijkje in mijn millennialbestaan en praat ik over de onderwerpen die mij aan het hart liggen: liefde, carrière, reizen, onzekerheden en geluk.
Veel leesplezier!
© Laura Brijde
Email: info@laurabrijde.com
Dit is ZO interessant. Ikzelf ben ook een zwaaaare overproneerder en mijn knieën staan niet helemaal recht, waardoor ik al snel last krijg na lange afstanden en het dus altijd bij korte afstanden houd. Ergens droom ik al altijd van ooit een marathon te lopen, maar ik weet 100% zeker dat mijn benen niet gemaakt zijn voor die zware marathon-training schemas… Dit hier doet het toch kriebelen. Misschien is het in the end toch mogelijk op deze manier? Wie weet ren ik dan toch ooit een marathon. Ik ga gewoon proberen dat schema te volgen na mijn terugkomst van indonesië en zien wat dat geeft, ik ben benieuwd! In ieder geval HEEEEEEEL veel succes, hopelijk zit het je dit jaar wat beter mee als vorig jaar <3
Leuk geschreven! Ik zou alleen heel graag willen weten hoe jij denkt over 14 kilometer als maximale afstand. Is hardlopen niet voor het grootste gedeelte mentaal? Hoe kan je een marathon hardlopen als je niet een paar keer tot de 30km of verder bent gegaan en hier niet zowel lichamelijk als geestelijk aan hebt kunnen ‘wennen’? Succes!
Interessant!! Ik ben benieuwd hoe je de marathon er vanaf brengt.
Zelf heb ik gelukkig nooit echt met blessures te kampen gehad. Verder geniet ik echt het meest van de lange, ruste duurlopen en heb ik een hekel aan snel moeten lopen hihi.
Misschien is dit schema wel ooit een optie voor mij, als mijn kindje geboren is en ik dus minder trainingstijd heb. Over 14 km loop ik max anderhalf uur, als ik een run van 30 km maak ga ik dik over de 3 uur heen. Dat is een groot verschil. Inclusief voorbereiden, douchen na afloop en de rest van de dag niet zoveel meer waard zijn, kost dat dus erg veel tijd
Ik doe momenteel zelf ook het sportrusten schema voor de Chicago Marathon. Het bevalt mij heel goed, en af en toe een paar km meer mag best :)
Ben benieuwd hoe je het vindt! Sportrusten is gevestigd in mijn oude dorp, vaak langsgelopen (mooi stukje Nederhorst) en Stans zelf actief gezien tijdens de triathlon van NdB. Succes met je trainingen!!
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Hi meid,
Allereerst super bedankt voor je constante inspiratie. Ik ben aan het kijken dit jaar nog een marathon te lopen en keek net even bij Sportrusten, omdat ik vaak – net zoals jij – na de halve een soort blessure pijn krijg. Maar in hun Ebook las ik dat het programma eigenlijk voor de afstand 10-15 of 21 is bedoeld. Klopt dit? Liefs
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