{"id":2075,"date":"2025-02-26T22:15:10","date_gmt":"2025-02-26T21:15:10","guid":{"rendered":"https:\/\/energy.golazo.com\/sportslab\/?p=2075"},"modified":"2025-05-30T15:05:07","modified_gmt":"2025-05-30T13:05:07","slug":"hoeveel-moet-je-trainen-om-de-beste-resultaten-te-bereiken","status":"publish","type":"post","link":"https:\/\/energy.golazo.com\/sportslab\/en\/hoeveel-moet-je-trainen-om-de-beste-resultaten-te-bereiken\/","title":{"rendered":"How much should you train to achieve the best results?"},"content":{"rendered":"<section id=\"header_blok\" data-aos=\"fade-right\">\n\t<div class=\"image\">\n\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/pexels-nappy-936094-e1740581873207.jpg\" alt=\"Golazo - Afbeelding\">\n\t<\/div>\n\t<div class=\"content\">\n\t\t<div class=\"inner\" data-aos=\"fade-up\">\n\t\t\t<h1>How much should you train to achieve the best results?<\/h1>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"arrow-down next-section\" data-aos=\"fade-right\"><\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" class=\"graphic\">\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h2>The principle of supercompensation<\/h2>\n<h3>The More You Train, the Better?<\/h3>\n<p>One of the biggest urban legends in sports training is the idea that the more you train, the greater the benefits.<\/p>\n<p>If you&#8217;re a dedicated runner aiming to achieve a strong performance in a race, you know that training is essential\u2014there are no miracles in sports. Without (hard) training, you won\u2019t get anywhere.<\/p>\n<p>However, there\u2019s a hidden pitfall. Training hard isn\u2019t difficult, but training smart is a different story. It may sound counterintuitive, but training actually lowers your performance level. At the end of a session, you\u2019re fatigued and unable to repeat the same workout at the same intensity. You can only experience the positive effects of your training after a sufficiently long recovery period.<\/p>\n<p>This mechanism is known as the principle of supercompensation.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n<section id=\"kolom\"  data-aos=\"fade-up\">\n\t<h2>Supercompensation explained<\/h2>\n\t<div class=\"wrap\">\n\t\t<div class=\"kolom\"  data-aos=\"fade-right\">\n\t\t\t<p>The diagram below illustrates this principle clearly:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2076\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-10-e1740576382484-300x174.png\" alt=\"\" width=\"364\" height=\"211\" srcset=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-10-e1740576382484-300x174.png 300w, https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-10-e1740576382484-1024x595.png 1024w, https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-10-e1740576382484-768x447.png 768w, https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-10-e1740576382484.png 1080w\" sizes=\"auto, (max-width: 364px) 100vw, 364px\" \/><\/p>\n<ul>\n<li>P0, P1, P2, P3, P4\u2026: the different performance levels<\/li>\n<li>AB: a drop in performance due to training fatigue<\/li>\n<li>BC: performance rises again during the recovery period = recuperation<\/li>\n<li>CD: this is supercompensation, the positive training effect. If you have trained well and have had enough recovery time, your performance level will improve.<\/li>\n<\/ul>\n<p>This diagram clearly shows that your next training session should only be scheduled once you have reached the peak of supercompensation (D). However, this is where the real challenge lies: how do you know when you\u2019ve recovered enough to train again, and how intense should that session be? In other words, how much time do you need to reach supercompensation after a specific workout?<\/p>\n\t\t<\/div>\n\t\t<div class=\"kolom\"  data-aos=\"fade-left\">\n\t\t\t<h3>How long does it take to reach supercompensation?<\/h3>\n<p>The time required to achieve supercompensation depends on several factors:<\/p>\n<ul>\n<li><strong>The nature of the training stimulus:<\/strong> The harder you train, the longer your recovery phase will be. A slow endurance run requires less recovery time than an intense interval session.<\/li>\n<li><strong>Your fitness level:<\/strong> The better trained you are, the faster you will recover from a workout.<\/li>\n<li><strong>Your mental state:<\/strong> There is a clear link between psychological and physical condition. Stress can significantly slow down your recovery compared to when you are mentally relaxed.<\/li>\n<li><strong>Your nutrition:<\/strong> Proper nutrition\u2014paying particular attention to sufficient carbohydrates (sugars) combined with proteins after training or competition\u2014is essential for optimal recovery.<\/li>\n<li><strong>Your sleep pattern:<\/strong> Getting enough sleep is crucial for both physical and mental recovery. During sleep, various hormonal processes take place that support the recovery process.<\/li>\n<\/ul>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n\t\t\t<section id=\"bg_text_image\" data-aos=\"fade-up\" class=\"img-left\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-right\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/GVG-20240203-0170.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-left\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3><strong>How can you determine if you&#8217;ve reached supercompensation?<\/strong><\/h3>\n<p>There are several ways to assess whether you&#8217;ve reached the peak of supercompensation:<\/p>\n<ul>\n<li><strong>Your subjective feeling:<\/strong> This is the most important indicator. If you still feel fatigued, you definitely haven&#8217;t reached the peak yet. However, the urge to train can sometimes be so strong that it\u2019s difficult to admit you&#8217;re still tired.<\/li>\n<li><strong>Your morning heart rate:<\/strong> An elevated resting heart rate in the morning is often a sign that you haven\u2019t fully recovered from your previous workout.<\/li>\n<li><strong>Heart rate monitoring during training:<\/strong> If you regularly train with a heart rate monitor (which is highly recommended), you\u2019ll eventually develop a good sense of whether your heart rate aligns with what you\u2019d expect for a given effort. If your heart rate is higher than usual, it may indicate that you&#8217;re not yet fully recovered. However, be cautious: if your heart rate remains unusually low during training and you struggle to increase it despite higher intensity, this could be a sign of overtraining.<\/li>\n<li><strong>Submaximal or maximal tests:<\/strong> Your performance level during these tests, combined with other indicators such as heart rate response, can provide insight into your recovery status.<\/li>\n<li><strong>Understanding your training load and recovery time:<\/strong> As a runner, you should be well aware of the type of training you\u2019re doing and the recovery time required. Some general recovery guidelines (depending on your fitness level) are:\n<ul>\n<li>After an easy endurance run: 24 to 36 hours<\/li>\n<li>After an intensive endurance run: 24 to 48 hours<\/li>\n<li>After a very intense session where you push your limits: 48 to 72 hours<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>This doesn\u2019t mean you should completely avoid training during recovery phases. Experienced runners can follow a high-intensity session with a recovery run or an intensive run with a very easy one. However, less experienced runners are better off taking full rest during recovery periods.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3>What happens if your recovery phase is too short?<\/h3>\n<p>The previous section makes it clear that your training will only be effective if you allow sufficient recovery time afterward.<\/p>\n<p>If your recovery phase is too short, the following diagram illustrates what happens:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2078\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-11-e1740577345870-300x164.png\" alt=\"\" width=\"377\" height=\"206\" srcset=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-11-e1740577345870-300x164.png 300w, https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-11-e1740577345870-1024x559.png 1024w, https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-11-e1740577345870-768x420.png 768w, https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/02\/Untitled-design-11-e1740577345870.png 1080w\" sizes=\"auto, (max-width: 377px) 100vw, 377px\" \/><\/p>\n<ul>\n<li>P0, P1, P2, P3, P4\u2026: the different performance levels<\/li>\n<li>AB: a drop in performance due to training fatigue<\/li>\n<li>BC: performance begins to rise again during the recovery phase = insufficient recovery<\/li>\n<li>At point C, a new training session was started too early. Instead of an improvement in performance, we clearly see a decline.<\/li>\n<\/ul>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3><strong>So&#8230;<\/strong><\/h3>\n<p>Training only pays off when combined with sufficient recovery. Following a well-planned training schedule is important, but often it\u2019s even more crucial to listen to your body. Never forget that a fatigued body is not trainable.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<p><a href=\"https:\/\/energy.golazo.com\/sportslab\/nl\/how-many-years-and-quality-of-life-can-be-gained-by-becoming-physically-fitter\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><\/p>\n<\/blockquote>\n\n\n<section id=\"inspiration_blok\" data-aos=\"fade-up\">\n\t<div class=\"container\">\n\t\t<div class=\"inleiding\"  data-aos=\"fade-down\"><div class=\"title\"><h2>Related inspiration<\/h2><\/div><div class=\"knop\"><a class=\"link\" href=\"https:\/\/energy.golazo.com\/sportslab\/inspiration\/\">Discover all our inspiration items<\/a><\/div><\/div><div class=\"items\"><div class=\"item\" data-aos=\"fade-left\"><div class=\"image\"><img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2024\/12\/pexels-runffwpu-1555354-1024x576.jpg\" alt=\"How to find the right race pace\"><\/div><div class=\"content\"><div class=\"info\"><h3>How to find the right race pace<\/h3><p>How can you perform at your best on race day? Physical coach Thijs Dekiere shares tips to help you find your ideal race pace, so you save energy and maximize your chances of setting a personal record.<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/how-to-find-the-right-race-pace\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/how-to-find-the-right-race-pace\/\"><\/a><\/div><\/div><\/div><div class=\"item\" data-aos=\"fade-left\"><div class=\"image\"><img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2024\/12\/pexels-runffwpu-2526878-1024x576.jpg\" alt=\"Your peak training week: what and when?\"><\/div><div class=\"content\"><div class=\"info\"><h3>Your peak training week: what and when?<\/h3><p>What does the peak training week in your training plan involve, and why is it crucial for your race goals? Find out how to prepare your body with the right intensity, when to peak, and how tapering helps you start the race at your best.<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/your-peak-training-week-what-and-when\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/your-peak-training-week-what-and-when\/\"><\/a><\/div><\/div><\/div><div class=\"item\" data-aos=\"fade-left\"><div class=\"image\"><img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2024\/06\/2024-02-13-01-19-3921944527_original-1024x398.jpg\" alt=\"How many years and quality of life can be gained by becoming physically fitter?\"><\/div><div class=\"content\"><div class=\"info\"><h3>How many years and quality of life can be gained by becoming physically fitter?<\/h3><p>Discover how improving your physical fitness can add years to your life and enhance its quality. Studies show that regular exercise can significantly extend life expectancy and reduce the risk of diseases. Find out the benefits of becoming more physically active and how small changes can have a big impact on your health and longevity.<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/how-many-years-and-quality-of-life-can-be-gained-by-becoming-physically-fitter\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/how-many-years-and-quality-of-life-can-be-gained-by-becoming-physically-fitter\/\"><\/a><\/div><\/div><\/div><\/div>\t<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":18,"featured_media":2082,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[7],"class_list":["post-2075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration","tag-news"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How much should you train to achieve the best results? - Golazo Energy<\/title>\n<meta name=\"description\" content=\"More training doesn\u2019t always mean better results. 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