Goal:
The UT/TT running groups give PhD/EngD students the chance to connect, exercise and run outdoors together, guided by specialized physiotherapists and runners from Topvorm Twente. The sessions are primarily an easy, social run, designed to bring PhD/EngD students together and strengthen social bonds. To keep the groups inclusive, the pace will be manageable for everyone.
By helping PhD/EngD students start or improve their running, we aim to improve physical and mental health, strengthen social bonds, support a healthy work-life balance, and reduce social exclusion. Above all, we want to have fun running together!
Format:
- For runners with no previous running experience, or who ran less than 10 km per week over the last 8 weeks
- Wednesday 16:15–17:15 (departure at 16:15, so please be the no later than 16:10)
- Coaches: Rowan / Pim / Ynze (1 coach per group)
- Location: UTrack or campus
- Meeting point: UT Sports Center, in front of the Topvorm Twente waiting room (green sofas)
- Goal: build up to 5 km in 8 weeks
Important notes:
- If you have an existing injury, please contact Topvorm Twente beforehand to discuss your options (see Injuries & individual guidance below).
- Wear comfortable training clothes suited to the weather.
- Decent running shoes are strongly recommended, as good shoes reduce the risk of injury. Consider visiting RunEnschede for expert advice. If in doubt, ask your run coach.
- In winter, lights or reflective clothing are required (see Safety below).
Training:
Sessions are led and supervised by a licensed physiotherapist and experienced runners. Each session consists of a warm-up, the main run and a short cool-down. The sessions are based on the Topvorm Twente 10K running programmes and are adapted to the group where needed.
• 10K programme (in Dutch): https://topvormtwente.nl/hardloopschema-10km-beginner/
Social inclusion:
As the main goal is to strengthen social bonds between PhD/EngD students, the sessions emphasise low-intensity running, a balance between running and walking, and enough energy left to talk and enjoy the company. Above all, the sessions should be fun and offer a way to connect. The coaches will actively safeguard this.
- If a session becomes too strenuous, the coaches will adjust it.
- If the running levels within a group start to diverge, coaches may ask faster runners to run together during the session, or to move up to the advanced group.
- The average pace is set by the slowest runners, or the session is adapted to their needs, for example by running laps together on the UTrack.
After the run, runners are invited by TGS to enjoy a drink together at the UT Sports Canteen: https://sportkantine-ut.nl/en/
Safety:
To ensure everyone's safety and prevent accidents and injuries, runners must wear light or reflective clothing. This is especially important in winter. In addition, it’s busy on campus between 16:00 and 17:30, so caution around traffic is required.
- Participants are advised to invest in a light, reflective running vest (like this one).
- If that is not possible, a light and some form of reflective clothing are required.
- Topvorm Twente keeps a few lights and reflective items at the practice, but these are for emergencies only.
Injuries & individual guidance:
Topvorm Twente offers a walk-in consultation hour every Monday evening between 18:00 and 19:00 at our practice in the Sports Center. The consultation is free of charge. We ask runners to notify us in advance, so that the physiotherapists can coordinate any training restrictions. To sign up, send an email to info@topvormtwente.nl.
The run coach can give general advice on shoes and running clothing, but we strongly encourage runners to visit a dedicated running store (e.g. RunEnschede) for personalized advice and the right running shoes.
Questions about the training? Contact info@topvormtwente.nl.