Adjusting a Jogging Routine | Learn Dutch in English

Dutch lesson set in a contemporary Amsterdam everyday setting: After starting a jogging hobby, two adults discuss sore knees and adjust the routine with rest, stretching, and a slower pace..

EN → NL / Level: B1

About This Lesson

Use Adjusting a Jogging Routine to practice Dutch conversation, pronunciation, vocabulary, grammar, and quizzes.

Dialogue

A

Ik ben begonnen met joggen, maar mijn knieën doen pijn na elke hardloopsessie.

ik behn buh-KHON-uhn met YAW-khuhn, mahr mine KNEE-yuhn doon pine nah EL-kuh HART-lohp-SEH-see. I started jogging, but my knees feel sore after each run.
B

Misschien verhoog je je tempo of afstand te snel.

mih-SKHEEN vuh-RHOH-kh yuh yuh TEM-poh awf AHF-stahnt tuh SNELL. You may be increasing your pace or distance too quickly.
A

Ik wilde snel vooruitgaan, dus heb ik mezelf te veel onder druk gezet.

ik VIL-duh snel vohr-OYT-khahn, dus heh ik muh-ZELF tuh VAYL ON-der druk ZET-tuhn. I wanted to improve fast, so I pushed myself too hard.
B

Dat kan tot een blessure leiden als je lichaam zich nog niet heeft aangepast.

daht kahn tawt uhn bleh-SYUHR-uh LIE-duhn ahls yuh LEE-khaam zikh nokh neet hayft AHN-khuh-PAHST. That can lead to injury if your body has not adapted.
A

Moet ik mijn training minder zwaar maken en rekoefeningen toevoegen?

moot ik mine TRAY-ning MIN-der zvahr MAH-kuhn en RAY-koo-fuh-ning-uhn TOO-voo-khuhn? Should I make the routine lighter and add stretching?
B

Rustdagen en kortere loopjes zouden je lichaam tijd geven om te herstellen.

RUST-dah-khuhn en KOR-tuh-ruh LOHP-yuhs ZOW-duhn yuh LEE-khaam tайт GAY-vuhn awm tuh huh-STEL-luhn. Rest days and shorter runs would give your body time to recover.
A

Misschien moet mijn doel regelmaat zijn, niet snelheid.

mih-SKHEEN moot mine dool RAY-khuhl-maht zine, neet SNAYL-hite. Maybe my goal should be consistency, not speed.
B

Dat is realistischer voor iemand die net begint met hardlopen.

daht is ray-ah-LIS-tih-sur vohr EE-mant dee net buh-KHINT met HART-loh-puhn. That is more realistic for a new runner.
A

Een rustiger tempo, met wandelpauzes, zou een beter plan zijn.

uhn RUS-tuh-khur TEM-poh, met VAN-duhl-POW-zuhs, zow uhn BAY-tur plahn zine. An easier pace, with walking breaks, would be a better plan.
B

Een hobby moet je gezondheid ondersteunen en niet schaden.

uhn HAW-bee moot yuh khuh-ZONT-hite ON-der-STUHN-uhn en neet SKHAH-duhn. A hobby should support your health, not damage it.

Word by Word

Ik “Ik” means “I” and identifies the speaker in “Ik ben begonnen met joggen”. It is used before the verb in a statement about your own action. A new example is “Ik loop elke ochtend.”
ben In “Ik ben begonnen met joggen”, “ben” is the auxiliary used with “begonnen” to say that the speaker started jogging. It belongs to the expression “ben begonnen”, rather than meaning “am” on its own here. A new example is “Ik ben vroeg vertrokken.”
begonnen “Begonnen” means “started” in “Ik ben begonnen met joggen”. It is used with “zijn” and “met” to describe starting an activity: “ben begonnen met” + activity. A new example is “Zij is begonnen met zwemmen.”
met In “begonnen met joggen”, “met” introduces the activity that was started. The reusable pattern is “beginnen met” + an activity. A new example is “We beginnen met wandelen.”
joggen “Joggen” means jogging in “begonnen met joggen”. After “met” here, it names the activity that has begun. A new example is “Ik ga in het park joggen.”
maar “Maar” means “but” and introduces the problem that contrasts with starting jogging: “maar mijn knieën doen pijn”. It connects two statements with an opposing or unexpected result. A new example is “Ik wil lopen, maar ik ben moe.”
mijn “Mijn” means “my” and shows that the knees belong to the speaker in “mijn knieën”. It comes before the noun it describes, as in “mijn training” and “mijn doel” elsewhere in the dialogue. A new example is “Mijn benen voelen zwaar.”
knieën “Knieën” means knees in “mijn knieën doen pijn”. It names the body parts that are causing the speaker discomfort. A new example is “Mijn knieën zijn gevoelig na de wandeling.”
doen pijn “Doen pijn” means “hurt” or “cause pain” in “mijn knieën doen pijn”. Here “doen” contributes the idea of causing something, while “pijn” is the pain itself; together they describe painful body parts. The reusable pattern is “mijn/je [body part] doet/doen pijn”.
na “Na” means “after” in “na elke hardloopsessie”. It places the knee pain after each running session in time. A new example is “Ik rust na de training.”
elke “Elke” means “each” or “every” in “elke hardloopsessie”. It refers to every session individually, not just one particular session. A new example is “Ik drink water na elke wandeling.”
hardloopsessie “Hardloopsessie” means a running session in “na elke hardloopsessie”. It names one period of running as an activity. A new example is “De hardloopsessie duurt dertig minuten.”
Misschien “Misschien” means “maybe” and makes the advice in “Misschien verhoog je je tempo” less definite. It is useful when offering a possible explanation or suggestion. A new example is “Misschien heb je meer rust nodig.”
verhoog In “Misschien verhoog je je tempo”, “verhoog” means increase or raise. It describes making the pace or distance greater, with “je tempo” as the object here. A new example is “Je verhoogt de afstand langzaam.”
je “Je” means “you” after the verb in “verhoog je”, but it means “your” before a noun in “je tempo” and “je lichaam”. Its meaning is determined by its position and the surrounding words. A new example is “Je training is zwaar.”
tempo “Tempo” means pace in “je tempo”. It refers to how fast the person is running, and it can be increased or reduced. A new example is “Ik houd hetzelfde tempo aan.”
of “Of” means “or” in “je tempo of afstand”. It links two possible things that may be increasing: pace or distance. A new example is “Wil je wandelen of fietsen?”
afstand “Afstand” means distance in “je tempo of afstand”. It refers to how far the person runs, and it is presented as another possible factor to increase. A new example is “De afstand is vandaag kort.”
te “Te” has two functions in this dialogue: “te snel” means too quickly and “te veel” means too much, while “om te herstellen” uses “te” before an infinitive. The meaning comes from the complete expression, not from “te” alone. A new example is “Ik loop te snel om lang vol te houden.”
snel “Snel” means quickly or fast in “te snel” and “snel vooruitgaan”. In “te snel” it says that the increase happens faster than is suitable; in “snel vooruitgaan” it describes rapid progress. A new example is “Probeer niet te snel te starten.”
wilde “Wilde” means wanted in “Ik wilde snel vooruitgaan”. It expresses the speaker’s intention or desire to improve quickly. A new example is “Ik wilde gisteren gaan lopen.”
vooruitgaan “Vooruitgaan” means improve or make progress in “snel vooruitgaan”. It describes becoming better at running rather than physically moving forward in this context. A new example is “Met regelmatige training ga je vooruit.”
dus “Dus” means “so” or “therefore” in “dus heb ik mezelf te veel onder druk gezet”. It introduces the result of wanting to improve quickly. A new example is “Ik was moe, dus ik nam een rustdag.”
heb In “heb ik mezelf te veel onder druk gezet”, “heb” is the auxiliary used with “gezet” to describe what the speaker did. It forms the past expression “heb ... gezet” around the other sentence elements. A new example is “Ik heb vandaag rustig gelopen.”
mezelf “Mezelf” means “myself” in “heb ik mezelf te veel onder druk gezet”. It shows that the speaker put pressure on the speaker’s own person. A new example is “Ik wil mezelf niet overbelasten.”
veel In “te veel onder druk gezet”, “veel” contributes the amount “much” or “a lot”. Together with “te”, the expression means putting oneself under too much pressure. A new example is “Ik heb vandaag veel gelopen.”
onder druk gezet “Onder druk gezet” means put under pressure in “heb ik mezelf te veel onder druk gezet”. Within this expression, “onder” contributes “under”, “druk” contributes “pressure”, and “gezet” contributes the idea of being put there; together they describe forcing oneself too hard. A new example is “Zij voelde zich onder druk gezet.”
Dat “Dat” means “that” in “Dat kan tot een blessure leiden”. It refers back to the preceding action of pushing oneself too hard. A new example is “Dat is geen goed idee.”
kan “Kan” means can or may in “Dat kan tot een blessure leiden”. It presents an injury as a possible result, not as a certain result. A new example is “Te weinig rust kan problemen veroorzaken.”
tot In “tot een blessure leiden”, “tot” introduces the result that something can lead to. The reusable pattern is “leiden tot” + a result or noun. A new example is “Overbelasting kan tot pijn leiden.”
een “Een” means “a” or “an” in “een blessure”. It introduces one injury without identifying a specific injury. A new example is “Ik voelde een vreemde pijn.”
blessure “Blessure” means injury in “tot een blessure leiden”. It names the possible physical harm caused by training too hard. A new example is “De blessure houdt me thuis.”
leiden “Leiden” means lead in “kan tot een blessure leiden”. With “tot”, it describes one situation causing or resulting in another. The reusable pattern is “iets kan tot [resultaat] leiden”.
als “Als” means “if” in “als je lichaam zich nog niet heeft aangepast”. It introduces the condition under which the injury may occur. A new example is “Stop als je pijn voelt.”
lichaam “Lichaam” means body in “je lichaam”. It refers to the physical body that has not yet adapted and needs time to recover. A new example is “Mijn lichaam heeft rust nodig.”
zich “Zich” is the reflexive element in “je lichaam zich nog niet heeft aangepast”. Together with “aangepast” and the subject “je lichaam”, it describes the body adapting itself. A new example is “Het lichaam moet zich aanpassen.”
nog “Nog” means “still” or “yet” in “nog niet heeft aangepast”. It shows that the adaptation has not happened at this point. The common pattern is “nog niet” + verb or expression. A new example is “Ik ben nog niet klaar.”
niet “Niet” means “not” in “nog niet heeft aangepast”. It negates the adaptation, while “nog” adds the sense that it has not happened yet. A new example is “Mijn knieën doen vandaag niet pijn.”
heeft In “je lichaam zich nog niet heeft aangepast”, “heeft” is the auxiliary used with “aangepast”. It helps describe the body’s adaptation as an event that has or has not happened. A new example is “Het lichaam heeft zich aangepast.”
aangepast “Aangepast” means adapted in “je lichaam zich nog niet heeft aangepast”. It describes the body becoming accustomed to the physical demand. A new example is “Mijn lichaam is langzaam aangepast aan de training.”
Moet “Moet” means must or should in the question “Moet ik mijn training minder zwaar maken?”. It asks whether changing the training is necessary or advisable. A new example is “Moet ik vandaag rusten?”
training “Training” means training or workout routine in “mijn training”. It refers to the planned running activity that the speaker is considering making less strenuous. A new example is “Mijn training begint om acht uur.”
minder “Minder” means less in “minder zwaar maken”. It reduces the intensity of the training. A new example is “Ik wil minder kilometers lopen.”
zwaar “Zwaar” means strenuous or demanding in “minder zwaar maken”. Here it describes the intensity of the training, not its physical weight. A new example is “Deze training is te zwaar voor mij.”
maken “Maken” means make in “minder zwaar maken”. The complete expression means to make the training less strenuous. A new example is “We maken de route korter.”
en “En” means “and” in “minder zwaar maken en rekoefeningen toevoegen”. It joins two suggested changes to the training. A new example is “Ik wandel en stretch daarna.”
rekoefeningen “Rekoefeningen” means stretching exercises in “rekoefeningen toevoegen”. It names the exercises the speaker wants to add to the routine. A new example is “Ik doe rekoefeningen na het lopen.”
toevoegen “Toevoegen” means add in “rekoefeningen toevoegen”. It describes including stretching exercises in the existing training routine. A new example is “Je kunt een rustdag toevoegen.”
Rustdagen “Rustdagen” means rest days in “Rustdagen en kortere loopjes”. It names days without demanding running, which can give the body time to recover. A new example is “Ik plan twee rustdagen per week.”
kortere “Kortere” means shorter in “kortere loopjes”. It describes runs that cover less time or distance than the current runs. A new example is “We kiezen voor kortere wandelingen.”
loopjes “Loopjes” means runs in “kortere loopjes”. In this dialogue it refers to manageable running sessions that are shorter than before. A new example is “Mijn loopjes zijn meestal rustig.”
zouden “Zouden” means “would” in “Rustdagen en kortere loopjes zouden je lichaam tijd geven”. It presents the proposed changes and their possible benefit rather than stating a guaranteed result. A new example is “Meer rust zou helpen.”
tijd “Tijd” means time in “je lichaam tijd geven om te herstellen”. It is the period needed by the body for recovery. The reusable pattern is “iemand of iets tijd geven om te ...”.
geven “Geven” means give in “je lichaam tijd geven om te herstellen”. Together with “tijd” it means allowing the body time for recovery. A new example is “Geef je benen tijd om te rusten.”
om In “tijd geven om te herstellen”, “om” introduces the purpose of giving time. The pattern is “tijd geven om te” + an action. A new example is “Ik neem pauze om te herstellen.”
herstellen “Herstellen” means recover in “om te herstellen”. It describes the body returning to a better condition after physical effort. A new example is “Na de training moet ik herstellen.”
doel “Doel” means goal in “mijn doel”. It names what the speaker wants to achieve through running. A new example is “Mijn doel is regelmaat.”
regelmaat “Regelmaat” means consistency or regularity in “mijn doel regelmaat zijn”. It describes running regularly rather than focusing only on speed. A new example is “Regelmaat is belangrijk bij training.”
zijn “Zijn” means “be” in “moet mijn doel regelmaat zijn”. It links the goal with what the goal should be: consistency. A new example is “Mijn doel moet eenvoudig zijn.”
snelheid “Snelheid” means speed in “niet snelheid”. It names the result that the speaker decides not to prioritize as the main goal. A new example is “Ik let vandaag niet op mijn snelheid.”
is “Is” means “is” in “Dat is realistischer”. It links the suggested goal or approach with the judgment that it is more realistic. A new example is “Dit plan is eenvoudig.”
realistischer “Realistischer” means more realistic in “Dat is realistischer voor iemand die net begint”. It describes the suggested goal as more achievable for a beginner. A new example is “Een rustig tempo is realistischer.”
voor “Voor” means “for” in “voor iemand die net begint”. It identifies the person for whom the approach is more realistic. A new example is “Dit schema is goed voor beginners.”
iemand “Iemand” means someone or a person in “iemand die net begint”. It refers generally to a person without naming them. A new example is “Iemand heeft hier zijn fles laten staan.”
die “Die” means “who” or “that” in “iemand die net begint”. It introduces information describing the person referred to by “iemand”. A new example is “De vrouw die daar loopt is mijn buurvrouw.”
net “Net” means “just” or “recently” in “net begint met hardlopen”. It shows that the person has only recently started running. A new example is “Ik ben net begonnen.”
begint “Begint” means begins or is starting in “iemand die net begint met hardlopen”. It describes the person’s recent start with running. A new example is “De les begint om negen uur.”
hardlopen “Hardlopen” means running in “begint met hardlopen”. It names the sport or activity that the person has recently started. A new example is “Ik vind hardlopen ontspannend.”
rustiger “Rustiger” means slower or easier in “Een rustiger tempo”. It describes a pace with less intensity than the current one. A new example is “Ik kies vandaag een rustiger tempo.”
wandelpauzes “Wandelpauzes” means walking breaks in “met wandelpauzes”. It refers to periods of walking inserted into the running routine. A new example is “Ik neem wandelpauzes tijdens lange routes.”
zou “Zou” means “would” in “zou een beter plan zijn”. It presents the easier pace as a proposed or hypothetical plan. A new example is “Een rustdag zou verstandig zijn.”
beter “Beter” means better in “een beter plan”. It evaluates the suggested plan as more suitable than the current approach. A new example is “Dit tempo is beter voor mij.”
plan “Plan” means plan in “een beter plan”. It refers to the proposed way of organizing the running routine. A new example is “Mijn plan bevat twee korte runs.”
hobby “Hobby” means hobby in “Een hobby moet je gezondheid ondersteunen”. It refers to an activity done for enjoyment, here including running. A new example is “Fotografie is mijn hobby.”
gezondheid “Gezondheid” means health in “je gezondheid”. It refers to the physical well-being that the hobby should support. A new example is “Beweging is goed voor je gezondheid.”
ondersteunen “Ondersteunen” means support in “moet je gezondheid ondersteunen”. It describes a hobby helping or benefiting the learner’s health. A new example is “Rust en beweging ondersteunen je gezondheid.”
schaden “Schaden” means harm or damage in “niet schaden”. It is the negative action that the hobby should avoid doing to the person’s health. A new example is “Te weinig rust kan je lichaam schaden.”

Grammar Points

Vergrotende trap: bijvoeglijk naamwoord + -er

realistischer, rustiger

ray-ah-LIS-tih-sur, RUS-tuh-khur

more realistic, calmer/slower

Dutch often forms the comparative with -er. The adjective can also take an -e ending depending on its position in the phrase.

Scheidbaar werkwoord: pijn doen

doen pijn

DOON PINE

hurt

In Dutch, the parts of a separable verb can split. The prefix or first part moves while the verb remains in the sentence.

Dutch Vocabulary

aanpassen verb
AHN-pahs-suhn to adapt aangepast

Je lichaam zich nog niet heeft aangepast.

afstand noun
AHF-stahnt distance

Je tempo of afstand.

blessure noun
bleh-SYUHR-uh injury

Dat kan tot een blessure leiden.

hardloopsessie noun
HART-lohp-SEH-see running session

Na elke hardloopsessie.

joggen verb
YAW-khuhn to jog

Ik ben begonnen met joggen.

knie noun
KNEE knee knieën

Mijn knieën doen pijn.

onder druk zetten phrase
ON-der druk ZET-tuhn to put under pressure onder druk gezet

Ik heb mezelf te veel onder druk gezet.

pijn doen phrase
PINE DOON to hurt doen pijn

Mijn knieën doen pijn.

te snel adv
tuh SNELL too quickly

Je verhoogt je tempo te snel.

tempo noun
TEM-poh pace

Je tempo verhogen.

verhogen verb
vuh-RHOH-khuhn to increase verhoog

Misschien verhoog je je tempo.

vooruitgaan verb
vohr-OYT-khahn to improve; to progress

Ik wilde snel vooruitgaan.

Quiz

Spelling

Tap the letters to spell the word.

knee

Show Answerknieën

pace

Show Answertempo

to improve; to progress

Show Answervooruitgaan

distance

Show Answerafstand