Samuël Van Velzen — Current Runner Profile

Updated 31 July 2026.

Paces (effort-first)

• Cadence: usually 174–180 spm — do not force higher
• Easy: typically 6:25–6:45/km, slower in heat or fatigue
• Steady/tempo: about 5:55–6:10/km, controlled
• Long-run: usually 6:35–6:50/km by effort

Decision rules

1. Easy means conversational and deliberately restrained, even when the body wants to run faster.
2. Only one major stressor should increase at a time: distance, intensity, or rough terrain.
3. Reduce/stop if pain changes stride, worsens continuously, or remains painful during normal walking the next day.
4. Heat, motorcycle training, cycling and gym all count as fatigue.

Injury & Recovery Guide

This supports decision-making; it does not diagnose injury. Seek medical care for severe, persistent, focal or worsening pain.

Traffic-light system

Status	Looks like	Action
Green	Awareness only; no altered stride; gone within hours	Continue as planned
Yellow	Mild pain, next-day soreness, or worsening on rough surfaces	Reduce intensity/distance; smooth asphalt
Red	Sharp pain, limping, focal bone tenderness, pain at rest/walking	Stop running; seek clinical assessment

Current patterns

• Shins: often noticeable early or on bad surfaces; little/no next-day pain → long warm-up walk; smooth routes; avoid sudden trail jumps
• Hamstring: previously irritated by sitting/cycling; now resolved → break up sitting; moderate leg curls; monitor recurrence
• Knees: occasional early-run awareness that disappears → warm up; avoid forcing pace on hills
• Feet/ankles: fatigue late in longer runs; no persistent pain → secure lacing; rotate shoes when possible
• Groin chafing: longer/warm/wet runs → anti-chafe barrier, snug longer liner, change/shower promptly

Return-to-run checks after a flare

1. Normal walking and stairs
2. No sharp pain during 10 gentle hops
3. No single clearly painful spot on the shin bone
4. Symptoms do not increase during a short easy test run

Gear, Fueling & Checklist

Before every run

• Shoelaces secure with a double knot; ankle not compressed
• Anti-chafe on inner thighs/groin for longer or wet runs
• Prefer mostly smooth asphalt for key sessions
• Check weather; adjust pace for heat, humidity, wind
• Phone/watch charged; route available

Fuel & hydration

Duration	Approach
Under 60 min	Normal meals; water by thirst; no gel needed
60–90 min	Small pre-run carbohydrate; water in heat; optional gel practice
Over 90 min / trail	Practice 30–45 g carbohydrate per hour
Hot weather	Hydrate earlier in the day; don't try to catch up mid-run

Core gear

• Road running shoes (primary training + race)
• Longer compression liner / tights (friction control)
• Technical shirt
• Running socks
• Phone holder
• Small bottle / vest for heat and long runs