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Trainen met de Top

@trainenmetdetop

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🏃‍♂️‍➡️ Clinics voor bedrijven en verenigingen
👨‍🏫 Individuele coaching voor alle niveau’s
⭐️ Begeleiding door topatleten @brambuigel & @niklemmink

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Nik Lemmink wordt 3e bij de @4mijl en pakt daarmee zijn 3e podiumplaats op rij! Daarnaast loopt hij een geweldige tijd van 17.46. Wij hopen ook dat jullie allemaal een super 4 mijl achter de rug hebben!

📷 @sanneploegstra.sportfotografie taken in Groningen, Netherlands by @trainenmetdetop

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8 days ago

De eerste twee hardlooptrainingen in samenwerking met @dvhn.nl zitten er op! Tijdens de trainingen hebben we op verschillende manieren aan techniek, stabiliteit en flexibiliteit gewerkt en hopelijk gaat dit voor topprestaties zorgen bij de @4mijl van Groningen! Komende woensdag vindt de laatste training plaats.
Bedankt @maurten_official voor de sportvoeding en @craftsportswearbnl voor het beschikbaar stellen van hardloopschoenen!
#hardlopen #groningen #training

Foto’s van @corne_sparidaens 📷 taken in Groningen, Netherlands by @trainenmetdetop

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21 days ago

We’re happy to announce: Runclub Campus Groningen! Wij tillen onze samenwerking met @campusgroningen en Bedrijvenvereniging West naar een volgend niveau en gaan vast hardlooptrainingen organiseren op de Zernike Campus!

De Runclub is er voor beginnende hardlopers die het hardlopen structureel willen oppakken én voor ervaren lopers die slimmer en gerichter willen trainen richting bijvoorbeeld de @marathongroningen !

Daarnaast is het natuurlijk een mooie gelegenheid om andere sportieve werknemers en professionals op de Campus te ontmoeten. Samen trainen, elkaar motiveren en vooral met plezier hardlopen staat centraal.

Wat houdt het in?
Iedere maand een gezamenlijke hardlooptraining op de Campus, onder begeleiding van Bram of Nik van Trainen met de Top.
Een WhatsApp-groep waarin je vragen kunt stellen en tips & tricks kunt delen.

En goed nieuws: deelname is het komende jaar helemaal gratis!

Zien wij jullie bij de eerste training?? Schrijf je in via de link in bio!

#hardlopen #groningen #training taken in Zernike Campus by @trainenmetdetop

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a month ago

One hour of quality work with my @bambas_sportsclub friends, prepping for Amsterdam marathon taken in Amsterdam, Netherlands by @trainenmetdetop

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a month ago

2:32 to … in 8 weeks 🏃🏼‍♀️ it’s been a summer of speed, going from being a long distance runner to my first ever track distance 🔁 I wanted a fun summer challenge so with the help of @brambuigel @trainenmetdetop I trained for a few weeks to see how many seconds I could shave off my 800m time as an amateur track runner. thank you for following along the journey ❣️

I’ll have another stab at it next year, time for focus on the marathon distance again, 79 days till New York Marathon 🗽 by @trainenmetdetop

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2 months ago

Why do I and so many other athletes do cleans in the gym?

The exercises I do in the gym are not about getting stronger. I want my body to be able to produce force quickly and transfer jt well into running on the track.

Cleans train explosive extension through the ankles, knees and hips (triple extension), while teaching you to move weight fast.

That’s why you see them so often in the gym programs of 100m to 800m athletes.

You don’t need to do cleans or be able to do a lot of weights to become fast. But when they’re done well, I think they’re a great way to develop power alongside your track training.

#coaching #gym #running #run #hardlopen by @trainenmetdetop

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2 months ago

When your pro athlete coaches are watching you! ☠️👀

After a long period of ultra training, I’m switching things up and focusing on some shorter, faster races over the next few months:

🏃@runwinschoten (10km)
🏃@nndamtotdamloop (10km)
🏃@4mijl (4 miles)

My coaches @niklemmink and @brambuigel from @trainenmetdetop gave me some great drills to help shake off a few of my ultra-running habits. 😅

Activate the legs. Stand tall. Keep those arms swinging straight. And most importantly… try to remember all of that when your coaches are standing there watching you! ☠️😂

Time to find some speed again! ⚡️

#training #proathlete #wannabe taken in Atletiekbaan Stadspark Groningen by @trainenmetdetop

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2 months ago

5 tricks for arm movement you can implement in your own running form.

1. Pretend you hold two soft boiled eggs in your hands. Don’t pinch you hands cause it causes tension while you should be relaxing.

2. Don’t cross the middle of your body with your hands. Imagine you are wearing a vest and your hands can’t cross the middle zipper.

3. Imagine you’re in a club and there’s someone behind you that you want to elbow. You should push your elbows backwards to get a good leveraged counter movement with your legs pushing forward.

4. Imagine you’re putting your hands in your pockets during every pass around your hips. Your hands shouldn’t be too high or too low. Especially when getting tired people are lifting their shoulders and you should keep your arms relaxed and low. This makes it also better to breathe.

5. Move your arms from your shoulders, not your elbows. Your elbows should almost be locked and the movement is just fully in your shoulders and upper arms.

Try to implement these in your run or try them out when standing still so you remember the cues!
#run #runningtips #running #coaching #sports taken in Vila Real de Santo António by @trainenmetdetop

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2 months ago

Drills I do before every important track session. 👇🏻

1. Toe-Walk
- point toes up when foot is in the air
- strike toes/midfoot into the ground
- heel doesn’t touch the ground
- stay upright

2. Dynamic Toe-offs
- heels still not hitting the ground
- keep your knees fixed
- let calf + achilles do the work
- toe points up in the air

A track session doesn’t start at the first rep but it starts with drills that activate your legs properly beforehand.

I find it important to activate the feet and build some ankle stiffness. Your feet are your first point of contact with the ground. Having an active, strong and reactive foot helps you absorb and return force with every step, while still maintaining enough range of motion to move efficiently.

With these exercises, I’m working on:

* Foot & ankle activation
* Ankle stiffness
* Reactivity
* Range of motion
* Control and awareness through the foot and ankle

The goal isn’t to fatigue the body before the session, but to wake it up and prepare it for what’s coming. Activate the right areas, and then build into fluency and rhythm with more control.

#running #drills #WarmUp #runner

3. Single leg pogos.
- focus on hard feet
- strike ground with front-mid foot
- bounce comes from your lower leg, not your knee

4. Pogo hops
- alternating knee drive
- stay upright
- hard feet, toes points upwards in the air
- arm drive

5. High knees
- hard feet, toes points upwards in the air
- upper leg is horizontal to the ground
- lower leg hangs in front
- stay upright

6. High knees + buttkick
- heel goes towards butt
- it’s one motion, knee + butt
- horizontal upper leg

7. Straight leg run
- toe points upwards in the air
- aggressive pull back
- arm drive
- high cadence
- short , medium and long (increasing in speed)

8. B skip into acceleration
-grab and attack the ground
- hard feet
- transition fluently from drill to acceleration

9. A couple of fast and short acceleration runs by @trainenmetdetop

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2 months ago

Had some really great technique trainings over in Amsterdam, great to see the improvement of all the participants!
Need some more coaching towards your or your companies autumn running goal? Hit us up! taken in Amsterdam, Netherlands by @trainenmetdetop

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2 months ago

A short, fast 150–200m about 15 to 20 minutes before your 800m can make a huge difference.

Why?
- It wakes up your nervous system so your legs feel quick and responsive when the gun goes off.

- It raises your body temperature and gets you race-ready without creating unnecessary fatigue.

- It prepares you for race pace, making your opening 200m feel more controlled instead of a shock to the system.

- It builds confidence. Hitting a smooth, fast stride reminds your body what race rhythm feels like.

The key is to keep it fast but relaxed around race pace or slightly quicker, with full recovery afterward (usually in the call room). You want to feel sharp but not tired.

This was the last thing I did before my 800m race in Oordegem, Belgium last weekend.

#MiddleDistance #TrackAndField #RaceDay #WarmUp #coaching by @trainenmetdetop

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2 months ago

If you thought the goal was to make as much noise as possible...
Wrong.

The noise isn't the target but it's the result of fast, elastic ground contacts. Load the Achilles, stay stiff through the ankle, and bounce up instead of sinking into the ground.

#running #asmr #speedtraining #trackandfield #athletics taken in Amsterdam by @trainenmetdetop

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2 months ago