5 Professional Tips for Jogging – How to Beat Your Personal Best
After the initial rapid progress, training often quickly reaches a plateau. To overcome this plateau quickly and increase performance again, we have compiled five professional tips for you that you probably haven’t heard yet.
Tip 1: The Optimal Time of Day for Running
Everyone’s body follows its own individual biorhythm, so the optimal training time can vary from person to person.
For most people, however, the time between 4 PM and 7 PM is ideal. During this period, your reaction time and muscle strength are at their peak, making it the perfect time for intense training sessions. To determine your personal best time, observe your natural biorhythm over the weekend or during a vacation: wake up without an alarm clock and track your performance over at least two days, noting down any patterns. This will help you identify when you are most alert and focused and find the best time for your training.
Tip 2: Carbon Running Shoes
Choosing the right shoes can make a big difference.
Carbon running shoes offer better energy return and can help you run more efficiently. They are lighter and support your natural running motion, which reduces fatigue and enhances performance. These shoes typically cost between 150-300 CHF, but be cautious! Some running events may ban these shoes due to their performance-enhancing benefits.
Tip 3: Varying Intensities
20% of Training in Zone 2:
An effective training plan should include both low and high intensities. In running training, there are five intensity zones, each representing a different percentage of your maximum heart rate. Training in various intensity zones improves both your base endurance and peak performance. Your plan should include moderate-paced sessions (Zone 2) that you can sustain for longer periods, as well as more intense intervals (Zone 4).
HIIT:
Over time, your heart rate will return to normal faster after workouts, improving your recovery. Advanced runners complete about 20-30% of their training at the threshold between aerobic and anaerobic zones. Performance peaks at around 80% of your maximum heart rate. Complement your training with intervals: short bursts in the anaerobic zone alternate with quieter phases. This trains your body to maintain a high pace for longer periods.
Heart rate-based training zones
Zone
% of Max Heart Rate
Intensity
Training Effect
50-60%
very light intensity
Recovery, cardiovascular strengthening
Zone 2
60–70%
light intensity
Optimization of the metabolism, including the fat metabolism, Improvement of basic endurance
Zone 3
70–80%
moderate intensity
Increasing endurance, training the heart muscle, strengthening breathing + circulation, higher calorie consumption Improving basic endurance
Zone 4
80–90%
high intensity
Improvement in performance + Speed, shifting the performance limits upwards
Zone 5
90–100%
max intensity
Maximum improvement in the peak range = not suitable for amateur athletes!
Tip 4: Optimal Recovery and Supercompensation
Supercompensation is a key aspect of training.
It refers to the process where the body increases its performance level beyond the initial baseline after a period of recovery.
By timing your training sessions strategically, you can make the most of this phase and continuously improve your performance. After an initial training stimulus, the body needs approximately 48 hours (24-72 hours depending on the person and training intensity) to return to its original performance level. A smartwatch can help you gauge your personal recovery time. For a short period, your performance can exceed your original baseline (supercompensation). Training around this time (approximately 48 hours after the previous session) allows you to benefit from this temporary increase in capacity.
This natural effect can be enhanced by providing the body with the right nutrients, and this is where KA-EX comes into play!
Tip 5: KA-EX as a Professional Tip
With its scientific blend of amino acids, bioactive substances, electrolytes, and more, KA-EX maximizes the supercompensation effect and optimizes training results (muscle building, endurance improvement).
It also reduces muscle soreness, protects against exercise-induced skin aging, and boosts daily energy levels.
KA-EX is no longer a secret and is used by thousands of professional athletes worldwide, including FC Basel, FC Zürich, Young Boys, and the TTudor Pro Cycling Team. They rely on KA-EX to optimize their recovery phases and get the most out of every training session. KA-EX is available at www.ka-ex.ch, as well as at Coop, Migros, all pharmacies, Coop Pronto, PureGym, and many other retailers.
Try KA-EX now: Order with the coupon code Runner and receive a 20% discount.
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