Location Amsterdam
van Hallstraat 617
Location Ouderkerk
Holendrechterweg 21B

Lessons from the Kenyan marathon runner who can help you during the Amsterdam Marathon!

De marathon wordt al jaren gedomineerd door de Keniaanse hardlopers. Je zou denken dat is een ver van mijn bedshow maar ook als recreatieloper kan je veel leren van deze toplopers. Jorin Kamps van Running Solutions werkt met de Keniaanse atleten en heeft een aantal lessen van de Kenianen voor je op een rijtje gezet.

Quality training

The amount of kilometers the elite runners run per week is between 150 and 200km. This is, of course, a lot. But it is necessary to perform at that level. As a recreational runner you will not have to cover that many miles. But what is interesting is that the focus is on quality training. The fact is that they make a lot of extra kilometers that go very quietly, this is extra. The focus is on two or three training sessions per week where there is really hard training, for example an interval training or a longrun at fast pace.

As a recreational runner you must also ensure that the quality of training is high. Make sure you run a lot at marathon pace but also keep an eye on your recovery.


Kenyan athletes are good sleepers as well as fast runners. The life of many athletes consists of training, eating and sleeping. They are working on this day in day out. If you train as hard as the athletes, rest is the most important factor for recovery. This is no different for the runners here in the Netherlands. Certainly not if we consider that the running training sessions are often done alongside a full-time job.

Of course you can’t take a nap at noon but what works really well is sleeping 8 hours a night. The chance of injuries will decrease and you will perform better in your running training sessions and at work. Seems to be a good choice as a marathon runner!

Listen to your body

When an athlete in Kenya comes to see me for treatment of his / her injuries, I notice that they are much more in contact with their body. They feel where they have an injury and often know how to distinguish whether or not they can train. In the Netherlands, many runners go on for just too long despite being bothered by something, which often causes long-term injuries and missing a marathon, for example.


The athletes in Kenya eat varied and fresh food, but will not follow a special athlete diet like in the western world. The only supplements that are used regularly are sports nutrition for during the competition and training. Specifically sports drink Maurten, which contains a lot of carbohydrates.

Heb je vragen neem dan gerust contact op.

This way you can run the marathon faster than ever before!

Many people run the marathon, last year no fewer than 27,000 runners ran a marathon in the Netherlands. At the finish line, many of the runners decide that they will never want to run a marathon again, but a few days later they already plan next one.

To get faster in the marathon there are a number of variables that you can work on, training, nutrition during the marathon and your recovery.


For a fast marathon you need about 3 months of training, assuming that you are at the level that you can run a half marathon. In these three months you need a variation in training: block training, long endurance training, speed training and recovery training. Together these training courses ensure that you can be well prepared at the start.

Block training is meant to run at a higher pace for a longer period of time. An example of a training is 30 minutes of easy jogging, followed by 3/4×10 minutes of marathon speed with a short break of 5 minutes jogging and finally 15 minutes of easy jogging. Through this training you get tempo higher, you learn your body to cope well with the marathon pace.

You do longruns to become better at running longer distances. When preparing for a marathon, it is important to train these long distances. Endurance runs from 20 km up to 35 km are perfect for constructively running longer. By training these distances your body gets used to the load of the long distance.

Speed training ensures that you become faster. There are two forms of training that you can use, interval training and fartlek training.

Interval is a short period of high effort followed by recovery period. For example 10 × 2 minutes at high speed followed by 3 minutes of easy jogging or walking.

Fartlek is playing with tempo changes. For example, you can do 25 × 1 min hard and 1 min easy.

The final form of training is recovery training. This completes the rest of your training during the week. You run at a easy pace between 30 and 60 minutes. This ensures good circulation and helps your muscles recover faster from the other workouts. It is important that your body can handle this.

Nutrition during the marathon

Tijdens de marathon kan je het beste gebruik maken van een koolhydraatrijke drank. De beste drank is Maurten. Maurten zorgt ervoor dat je de maximale hoeveelheid koolhydraten tijdens inspanning kan innemen zonder maag/darmproblemen. Kijk hier verder voor meer info!


To properly recover from the marathon training, it is important to take enough rest. Many running injuries occur due to overload. Many overloading complaints can be prevented by getting enough sleep. A minimum number of sleeping hours of 7 per night can help you develop injuries less quickly.

Another way to recover well is to visit a masseur regularly or visit a specialist in running injuries. They can help you prevent you from slowly getting into the wrong patterns and developing injuries.

Tailor made marathon program

If, as a result of this article, you do not have sufficient starting points for creating your training schedule, then choose to have a customized schedule made. At Running Solutions we make Running programs for a lot of running to help to run a marathon faster.

Running technique

For almost all sports it is wise to start with a number of lessons. During these lessons you learn the basic techniques to practice the sport well.

For running this should not be any different. There is much more to running than you might think. Read this article to learn what you can pay attention to, so you are less likely to get injuries!

Bij Running Solutions maken we gebruik van 4 pijlers voor een goede hardlooptechniek namelijk: 1. pasfrequentie/paslengte2. voldoende heupstabiliteit, 3. Opgestrekte romp en 4. Goede arminzet.

If these 4 pillars go well, it can be assumed that the running technique is sufficient to prevent injuries, provided that training is done wisely.

Stride frequency/stride length:

The stride frequency is the number of strides you make in one minute. The stride length is the distance that you make during each stride. Both affect the speed that you run. To reduce the impact of landing, it is important for beginners and advanced runners to maintain a high pass frequency, between 170 and 180 passes per minute. A shorter stride length is required to maintain the same speed.

Do you want to know how you can train a high stride rate? Then read Here more here.

Sufficient hip stability

Good stability in the hip is very important for good running form. Stability is very poor with many starting runners. You then see the hips collapse or the knees buckle against each other. Hip stability is easy to train with a number of exercises such as the Runners hop, Runners Touch etc.

Do you want a schedule to improve your hip stability? Download it Here for free.

Tall posture:

A tall posture is very important. By this we mean that the upper body stays upright or slightly leans forward while running. Test if you are doing this right by reading Here this article.

Good arm movements:

You often hear running trainers say “running happens in the arms.” This is correct, by making good use of your arms you can create forward energy and you will run faster. The most common mistake with beginning runners is that the elbows turn outwards and the hands inwards. This way you create rotation in your torso and you lose valuable energy.

How to do this?

Make sure your arms stay tight along your body, elbows only go forwards and backwards. The hands may not cross the midline of your upper body, this means that your right arm does not go to the left side of your body. You can draw a vertical line through the navel as an imaginary border.

Heb je hierbij hulp nodig? Vraag dan een persoonlijke hardloopanalyse aan.

Hardloopblessure in je marathonvoorbereiding?

The spring marathons are coming up and that means that all marathon runners are in full preparations. During the many training sessions for the marathon, the chances of an injury are always present, you train a lot, make longer runs than normal and your body gets tired. Prevent a running injury in your marathon preparation at Running Solutions.

At Running Solutions we specialize in running injuries, which allows us to achieve results quickly and effectively. Make sure that your injury does not decrease the chances of your marathon and make an appointment!

  • Run your marathon injury free
  • Fast and effective treatment
  • Experience with handling the world top at the marathon
  • An appointment within 5 days

Not injured? Come by for injury prevention!

As a marathon runner you know how important it is to be healthy at the startline. To prevent injuries, Running Solutions is the right address. We have all the knowledge and expertise in-house to ensure that you start running that marathon. Whether your goal is to run a fast time or to mark the marathon of your bucket list, we can help you! This is why many national and international elite runners are visiting us before they race!

What marathon runners say about us

Tim: ” With the support of Running Solutions I could attack my PR on the marathon ”

Herman: ”Luckily I could go to Running Solutions the week before my marathon, I had pain in my foot and it was gone after 1 treatment! Now I could still start pain free at the marathon.”