The Happy Runner

This year everything will be about chasing dreams ... but what is chasing dreams? Is it a special running event? A super fast time I want to run?

There's more to chasing dreams that just one or two races ... or a specific time. Tune in and you will find out, what chasing dreams is all about.

In this special episode, we’re taking a moment to pause at the trailhead, catch our breath, and look at the map for what’s coming next. Whether you’ve been with us since Mile 1 or you’re just lace-up for the first time, this is an episode you won’t want to miss.

We’ve spent hundreds of miles together discussing training peaks, recovery naps, and the pure joy of movement. But as the running world evolves, so is The Happy Runner. Today, we’re pulling back the curtain on some exciting new directions for the show.

Fe...

The last few months I worked towards Budapest Marathon. I will briefly touch my training, talk about the course and my race day experience and maybe give you some tips, if you decide to run Budapest Marathon.

The Happy Runner was recognized by FeedSpot as one of the top 10 running motivation podcasts. It's a big honor and I'm very proud, that my work get's recognized and rewarded.

FeedSpot Running Motivation Podcasts

10k's are very popular and for many runners a sub 60 minute 10k is a big goal.

In this episode I talk about what it takes to run a sub 60 minute 10k. You will get advice on how to start, the weekly structure of the training and how long it takes to achieve this goal.

The training plan, that support this episode is published on the RunAndSmile webpage:

Guide to sub 60 min 10k

Sub 30 minute 5k is one of the first goals you make when you start running. Therefore I decided to...

In this episode I host Hilary to talk about her book “Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete”

I know, triathlon is not a topic I normally cover in this podcast but running is part of triathlon and to be honest we mostly talked about running.

If you want to reach out to Hilary, feel free to follow her on Instagram:

hilarytopper

And if you are interested in her book you can find it at:

Barnes & Noble

it's available as pape...

Sub 30 minute 5k is one of the first goals you make when you start running. Therefore I decided to record this episode and give you my insights what it takes to run a sub 30 minute 5k.

You can find the training plan on the Run And Smile webpage, just click on the link: Guide to sub 30 minute 5k

Over the last few months I did some small changes to my running approach and yes, I hope they will lead to big things. We can all get stuck in the same routine after some time and then at latest is the time to make some changes.

Don't be afraid to step out of your comfort zone and try out new things. Some will work for you, others won't. As with most things running: don't try to replicate another runner. What work for one, might not work for the other.

Manchester Marathon was one of the subjects we talked about. You will find lots of tips and advice from Tina, find out about her running journey and hear about her future plans.

She is an amazing young women, running for a very special cause.

Just today I had a run that didn't go to plan. But that's ok. We still get benefits out of such runs and I'm sure there is no one, who can perfectly execute each run.

I analyzed my run and I know the reasons, why today's run didn't go to plan. What's most important: I laced up my running shoes and went out running. That's what counts.

As soon as you get a bit serious about running and you want to improve, all your runs should have a purpose. In today's episode I will talk about the type of runs you should be doing on a weekly basis and the purpose behind these runs.

If you have a question regarding this topic, feel free to leave it in the comment. I will do my best to answer.

Siobhan just got back from Japan, running Tokyo Marathon. In this episode of the Happy Runner podcast, we talk about Tokyo marathon and the cultural difference in Japan.

We also touch Siobhan's running story and her plans. At the end she will give a few tips for all you out there, running London Marathon this year and some running advice in general. Among other's Siobhan is also a running coach.

End of December I made my plan for this year. Over the last two months some changes happen. Therefore I decided to share my plans as a runner now, that my races are booked and the plan looks solid.

I will also go a little bit into my training and how my training weeks look right now. There have also been a few changes. Will probably know more about my training in two weeks, when my first mini block ends. But so far I believe, that it has been good to do this small changes and that...

I admit it. I'm one of many runners, who forced the pace. But there is a smarter way to approach training. Not forcing the pace but rather than that letting the pace come to you.

This principle works for those training for a 5k as well as for those training for a marathon.

If you have more questions about the topic, feel free to leave a comment or drop me an email: run@runandsmile.net

2024 was quite a unique year ... a lot went on and not everything went the way I planned. I had to make quite a few adjustments to my running, some because I changed plans and races, others due to personal matters,

In the end I'm still proud of how the year turned out.

Khoula is a mother of 4 and a marathon runner. In 2024 she managed to run 3 marathon majors and she plans to run a few more majors in 2025.

But it's not all about running. We also touch how she manages to balance her family, running and her job.

At the end of our chat there is also some great advice for all who plan to start running.

There's no universal truth, when it comes to to music during runs. It largely depends on what you find more motivating and enjoyable. For some, music can be a powerful tool to enhance their running experience, while others might find it distracting or prefer the meditative quality of running in silence.

There is enough advice to be found on marathon and half marathon training. But what to do after the race is over?

How long does it take to recover from a long distance event and what to do to speed up the recovery?

When to start running again?

Answers to these questions and much more in the interview I had with running coach Karoline.

If you want to reach out to her and find out more about her work, click on her linktree or contact her over Instagram:

@runnerkarolineolsen <...

I did it. The 50th edition of Berlin Marathon.

Find out, how my experience over the weekend was and of course also how my race went.

I even talk a little bit about my training, my goals for the race and towards the end some advice for those of you, planning to run Berlin Marathon.

If you are more into reading, you can find my race day review in this link: Berlin marathon review

A sub 4 hour marathon is a big deal for a lot of runners. in this episode I'm not going to talk how to train for it, rather I will dive into advice, that will help you on race day.

There are things you can control while running a marathon and you should control as much as possible. It will help you take some pressure off and make it easier to achieve your goal, a sub 4 hour marathon.

Instead of running a spring marathon I signed up for two half marathons and Vltava Run this year. You will find more about Vltava Run in my last episode, today it’s time to look back at the two half marathons I did.

Vltava Run is a 377 kilometer running race between Zadov and Prague. It's probably the most beautiful race I ever ran but on the other hand also the hardest one.

Not only will I give you my thoughts on the 3 of the 36 sections I ran, but you will get some advice if you intend to run the race in future.

I just ran the first 100 kilometers in the New Balance SC Elite v4. One of the most anticipated carbon plated running shoes of early 2024.

Will try to give you my honest opinion on what I think about the shoe and how it felt running in it.

I also wrote and published a review. It's available on the rundandsmile.net webpage.

Shin splints are one of the most common injuries for runners. In this episode we talk with Marie what they are, why we get them, how to avoid them and what to do, if we get them.

As for all injuries, we should seek advice from an expert and as Marie is one, you can reach out to her, if you need.

You can find more on the subject on this LINK

or

How to get rid of shin splints FAST

I waited quite long to publish my goals for this year. But just over the last days I finalized my race plan for this year.

Therefore I'm publishing my goals end of February.

Not only my running goals but also my personal goals for the Happy Runner podcast and some other running related goals I have for this year.

If you would like me to address a special topic in the podcast feel free to mail me at: run@runadnsmile.net

Rather than exact training plans I want to talk about all aspects that are important when training for a fast 5k and also the fact why marathon and half marathon runners like me are struggling to run a fast 5k.

This episode is also for those new to running that want to get advice on how to run a 5k race faster.

In case you need a training plan according to your personal goals you can reach out to me over email:

run@runandsmile.net

In this episode I host Olivia, a runner from NYC who will answer our questions about party pace. What party pace, the benefits of running at party pace and how she enjoyed her last race running at party pace.

Over the last years we get more and more data from our running watches. But, do we really need all that data? Do we know what data is important? Or do we tend to look at all of it, over analyzing and not concentrating on what’s really important when it comes to running?

Marie is not only a runner. She is also a physical therapist and a strength trainer for runners. While a lot of us believe, that strength training should be done with our own body weight, Marie knows better. There are a lot of benefits if the strength training is done with weights. In our talk we also touch her running background and plans. If you want to get in touch with Marie: webpage Instagram: @dr.whitt.fit Threads: @dr.whitt.fit Youtube: @drwhittfit

Not just every year. Each morning we start from 0. It’s up to us to make each day smart decisions that will make us a better runner. Better does not necessarily mean faster but rather happier. In this episode you’ll find some tips how to make smart decisions … for those new to running and also for us, running for several years.

Like you and me, Aubrey is an average runner trying to get less average. His youtube channel Aubrey Running is one of the best places for you, if you are an average runner or new to running.

You will get information about training, races and a lot of shoe reviews. Aubrey is a man of many running shoes.

Well, in this episode we haven't touched running shoes but you'll hear his running story, his plans for next year and a lot of advice for the everyday runner.

Zsofia is the first runner from Hungary I talked to in the podcast. She will not only guide us through her running but will also hive some insights how it was in Bupadest during the athletic world championships and she will share some advice for those of you new to running. Well I have to say that her advice is for all of us, not just those new to running. As in any interview I did we will also touch her running plans and goals for the future.

If you want to run a race in spring, now is the time to start training. We as runners need to build a strong aerobic base before starting with race specific training in the weeks leading up to the race. So base training is what needs to be done in the winter. How, why, when … and many more insights are covered in this episode.

After my last marathon I took some time off of running to rest and recover. I also used the time to analyze my last training plans and make some decisions about what’s next . There will be some changes, not only the races I intend to run, but also regarding my training. You can hear all about the changes I made regarding to training and a rough overview of the races I intend to run next year in this episode.

I trained for 14 weeks, my training went good and I was ready for the second marathon of this year. But sometimes not everything goes to plan … so we need to adopt and do the best we can.

When running marathons we mostly have 2 or 3 races a year and if something goes wrong there are not as many chances to get it right. But still we need to stay positive in make the best out of it.

Not everything went the way I planned in Ljubljana. I had issues almost from the start. But I was st...

It's been a while since my last episode ... but here I am again. Just a few days away from my next marathon. So it's time to take a look at my training and to talk about my race goals for Ljubljana marathon.

My A goal is to ... hmm just listen to the episode and you'll find out.

I know, if you want to run a sub 1.45 you need to be 15 minutes faster then those who want to run a sub 2 hour half marathon. But the training structure itself is not that different for those two time goals, that's why I decided to talk about both in the same episode.

The biggest difference are the paces you'll be training (or running) at and the longrun. The longest longrun for a sub 1.45 half marathon should be over the race distance but for a sub 2 hour half marathon 18k will be enough.

If you are...

S sub 4 hour marathon is a big goal for a lot of marathon runners. But before you even start with such a training plan, there are certain criteria you as a runner should meet. I will let you know if them and why they are important.

Another big thing is time you need to dedicate for your training and of course the training structure itself.

A sub 4 hour marathon is competitive and therefore a good training structure is important. You'll get the information about what and why in this episode of the podcast.

...

After 5 weeks in my marathon training for Ljubljana marathon end of October it's time to talk about my training. I had to deal with quite a few situations the first 4 weeks, so my training was far from perfect.

But in the end we don't want to have a perfect training. What we need are consecutive weeks of decent training. Being consistent week after week and getting all those kilometers (or miles) in.

The last week at last was a decent training week for me. So right now I'm in a happy place, as you can...

In a training block that's going over several weeks, we have good runs but also some bad runs. It's perfectly OK to have such runs. In the end they will make us even stronger. What's important is, how we deal with such runs. I had one just a week ago, a good example. I know what went wrong and why ... and I know that I will not repeat the same. Because if I would the same run would not go to plan even the second time.

We learn from such runs, learn on how to adjust.

Hydration is one of the most important aspects of running. We all know what we should be doing, but somehow we get it wrong from time to time. There is a fine line between proper hydration, dehydration and over hydration. Yes, even if we drink too much it will cause us problems. Usually the same problems as dehydration and so we think, that we need to drink more. A big mistake, that can cause serious medical issues.

I talk a lot of how to get hydration right during a race. It's the same for every other run...

Do you know your fitness level before starting a training block? If not you may be running your runs way too fast, that can result in fatigue and higher risk of overtraining or even injury. Before we start with a training block we should test or fitness to make sure we will be training according to our capabilities ... not what we hope to be able to run.

And during a longer training block an additional fitness test is welcome, so we can adjust our training according to the result from the test. Such a test race doesn't...

You can just run every run about the same but there will not be much progress. The smarter way is to hire a running coach or you write a training plan fo yourself. The most important thing is, that your plan has a good structure. A structure, that will support you and is tailored to the goals you have.

In the first part of todays episode I talk about the structure of my current marathon training block and in the second part I explain how a structure of a training block should look like, from 5k up...

When becoming more competitive and trying to run faster and further, running can soon become a second full time job. Don’t let it happen. Running should be something that makes us feel good, something we enjoy and love to do.

I know we all follow training plans to achieve our goals. There are distances and paces we should be running in order to do so but still, try to run more by effort and feel. In the end effort is the only metric your body understands.

You'll find a few tips in this episode th...

Today I host Kit. A runner, youtuber and a triathlete. She will share some insights into her running background and talk, why entering running races is a good thing. More then that she will also give some advice for those new to running and those of you who just started. Who knows, maybe she will even inspire you to lace up your shoes and go outside.

And as promised, here is the way to her youtube channel: click

As most of us I was not lucky enough to run London marathon next year. Now with this out of the way I made my final plans till the end of this year. Not just around the races I'm gonna run but also how I'm gonna train for my next marathon.

Sure: there are some things that will just stay as they are but otherwise I'm gonna try out a few new things and from the first few weeks I did some of them I know they work.

If you need help with your training...

It there a magic formula, a quick fix that will make you run faster?

Well if there is such a thing please share the information with me. As far as I know it takes time, dedication, consistency, hard work and mental strength … and that is the ugly truth about running faster.

Summer started a few days ago in the northern hemisphere. It’s warmer and the outside conditions during the next few months will not be in our favor. In this episode you'll find my tips, that will help you to enjoy your runs even during those hot summer days.

Maybe the best of all advices is the goal and reward system I talk about. It's the first time I'm trying this for myself and after just a few weeks I can see that it work. At least for me.

If you are looking for a go...

There are many different was or techniques to overcome dark thoughts when running a race, a long or a fast run. I speek mostly from my own perspective and what helps me.

Most important is to mentally prepare yourself for the race. You'll find more on the topic in the previous episode of The Happy Runner. If you are well prepared, chances are that you may not drift away into the dark.

At the end of this episode I also give my thoughts, why we get dark thoughts during races.

If you want...

Mental training for a race starts way before race day. For me it starts when I plan my next race and start working on my training plan. Personally I think that with mental training our running will improve. Not only the speed we are running at. We will be happier, more focused and running will become easier and more manageable, even on those harder days.

I use a lot of visualization techniques when preparing for races. Why I do them, how I do them and when? Well, you will find out this and even more in this...

Years ago I was in a bad place. I had demons, a lot of questions I couldn’t find answers for and I was barely able to make it through the day.

I was introverted, much more than I am today and unhappy. Not only with my life but also with the way I looked like. As if that wasn't enough I went through a divorce. But the I somehow discovered running. Not by chance, sport was always part of my life. It was the one thing that changed my life. Looking back, running saved my life an...

It's obvious that after a marathon or half marathon we first need to rest. But before we jump back into our running we also have time to do all those things we neglected a bit during the last weeks because of all the running we did.

It's time to explore new routes ... to run by feel ... to look around and enjoy ... to be happy. To run because we want to run, not because there's a training planed.

And remember: life is not just about running. Plan a vacation, maybe a short city break ... without running...

What happens after we hit 50, is a decline in performance. A decreasing aerobic capacity, loss of muscle mass and an increase in body fat. There are ways to slow the changes or even reverse them. Not huge changes. What we as runners need to do are small changes that will postpone the changes in our body. If we start to train and live smart we still will be able to run fast and strong after 50.

I'm 52 and just a few weeks ago I ran my marathon PB and about 6 months ago, just before I turned 52 my half...

Today I am sharing with you what really happened at Prague marathon 2023 where I ran a new marathon PB of 3:16:02. I have done my best to cover as much as possible and go into as much detail as possible, not only the race but also the course itself and the conditions. So you will find this episode even useful if you plan to run the Prague marathon in the next years.

If you have any questions regarding the course or the race feel free to contact me.

The easiest way is Instagram

Or...

It's almost time to run my next marathon. Just arrived to Prague yesterday and tomorrow I'll be standing on the start line of one of the most iconic marathons worldwide. They say it's a 42k long sightseeing tour of the city.

But the race itself is just the last day of the journey. For me this journey started in deep winter and it took me 14 weeks to get to this point. Looking back I think I made everything the way I planned. Could I made something different or better? Probably. But I'm confident, that the work I...

You know I'm not much into review but to be honest I was intrigued when approached by Mike from Oladance to test their earbuds or as they call the wearable stereo. So after more than a year of running without music or listening to podcasts from fellow creators I decided to try running with music again. If you want to find out more about the wearable stereo from Oladance and my thoughts on the product ... well, you can hear all you need to know in this episode of The Happy Runner podcast.

If you want to find...

When over 40 we are over our prime when it comes to physical activities, running included. But there are still ways to stay and run strong even while getting older. Today I'm not gonna talk much about the impact of age on running. I will rather give you a few tips how to still be able to run strong when in your 40's.

One topic that's also addressed in this episode is pilates. Some time ago I hosted Molina on the podcast. She is a Yoga and Pilates instructor and those of you who want to find out...

We probably all had an illness while training for a race. But the closer race day, the more frustrating it can be when we are not able to run. I just had a nasty chest infection last week, about a month before Prague Marathon. Had the same issue a few years back while training for my second marathon but this time around I was smarter. Learned from past mistakes I made and I think I made the right decision this time around.

I need to mention, that I don't have a medical background and that I speak...

The last 12 to 16 weeks where all about running and preparing for your race. But what to do, when the race is over?

Should you continue running? Maybe sign up for another race? Should you rest and enjoy life?

Well, there probably is no right or wrong answer to this question. But still I addressed a few important points on the topic in today’s episode.

I just ran my first half marathon of the year and guess what? It was a big learning lesson. Probably this was the most controlled half marathon that I ever ran but it felt good. So don’t go out and make mistakes, learn from my experience.

Lately I did some changes to my marathon training and I can feel I’m moving in the right direction with these changes. I feel stronger, more rested and more in control while running.

If you want more advice or if you are in need of a training plan...

A lot of times we get carried away and we forget why we started running in the first place. It’s good to think about it every now and then, so we don’t forget why we are doing it. It’s not about the races … there’s more to it. And let me be the one telling you, why I am running.

Why another review of the New Balance 1080 v12? Well, I got a pair from Top4Running for testing and reviewing and I think that for some this shoe is a great, if not the best option there is. The model is almost a year old and lately there are some great deals for the shoe. With the New Balance 1080 v12 you will get a shoe that can do almost everything: from easy runs, even run - walks, up to 5k or even marathon racing. But maybe not for everyone.

Best is to listen to what I have...

Do you want to know what motivates Marlene to go out runnig? What her tips are to live a healthy lifestyle? Or maybe you just want to find out more how she came to running and what her goals and plans are for this year?

Well all of that and more in this episode of The Happy Runner podcast. And since Marlene also wrote a book and as many has her own webpege, feel free to click on the link to find out more about her, her running story, training tips and her life as a female...

Scott's achievements are quite remarkable. He was the first Welsh Person that finished many endurance races. I'm not gonna give out too much in this description. Best would be to hear it from him ... the races he ran, the training he puts in, his goals and his work for the Operation Smile charity. If you want to find out even more about Scott you can browse through his webpage. 

If you will stick to our chat to the end you'll also get some advice. What he said works for those who just started running and for those o...

We can still run fast when getting older but there are a few things we need to concider. Probably the two most important are my first and my last advice. Not that all the others don't matter. 

All in all we need to train smarter. But before I'll go too much into detail listen to the episode and find out how I managed to run a personal best over the marathon distance at the age of 52. I know, what works for me might not work for you but you can give it a try.

If y...

We all know the importance of aerobic base training and we know that this is the foundation we as runners need to start with our race specific work. But is aerobic base training just about running easy and moderate? Do we also need to include some faster workouts, interval sessions and tempo runs into our aerobic base training? Is this maybe the time to try some new things?

You have questions, I give you answers.

And if you need a training plan for your next race, maybe even some personal support or if you have...

Well there’s no easy answer to the question. Some train for up to 20 weeks for a race, some only a week or two. Personally I’m not a fan of too long training blocks when it comes to running. A better solution in my eyes is to … well, you’ll find out more if you listen to the episode.

If you are looking for a free training plan that works you can get one at: runadsmile.net and if you need a personalized training plan or other running related advice just contact me over the webpage.

Today I host Anastasia, another runner who went backwards and started with marathons first and ended up with … well you’ll find out. But there is more to her than just running … and at the end she will offer some advice to those of you already running and also those of you new to running. I personally think we can all learn something from her experience.

In the last years a lot was written about the 80/20 training principal and how it should be the best for runners. But is it really the best? Does 80/20 training really work? Or are there other training principals that work better?

I found a study that claims, that 80/20 is not the best and while looking back at my last marathon training plan I realised, that I did almost the same as suggested by this study. It worked more then well for me. With this kind of training structure I was able to run a 12 minute marathon PB last...

Are you struggling to run a fast 5k or 10k if you mostly run half marathons or marathons? Scaling down the distance doesn’t mean that we able to run much faster. Find out why and find out what to do to successfully run faster when scaling down the race distance.

If you need good running training plans that work or if you need personal support you can get it on the runandsmile.net webpage.

The running story of Sarah is a bit different. Why? Well her first race was a marathon. Not just any marathon but the New York City marathon. Well, since then she did also half marathons and 10k races ... and for this year she plans ... well, listen to her and you will find out about her running story, her life, her plans ... and even some tips for those new to running.

And last but not least ... Sarah just started her own podcast: "But she did" 

What is important to become a runner? How to start with your running journey? What kind of equipment do you need?

Find answers to this questions and more in this weeks episode of the podcast.

Free training plan "From walking to jogging" and "From jogging to running": runandsmile.net

How to build strong habbits with coach Lauren: Appple podcast

What are the plans of this podcast for 2023? Did I manage to achieve my running goals in 2022 and what the plans are? You will find answers listening to this episode as well as some other running related plans that I set for 2023.

If you have any running related questions feel free to contact me over the contact page on runandsmile.net on the webpage you will also find free training plans for most distances, that help many runners from all around the world.

Are people in the Ukraine still running? Yes, they are. Running is actually an activity that helps people living there. Listen to this episode to find out more about the personal running story of Anika as well as insights into the way runners live these days in Ukraine.

What pace do you need to run? How your training should be structured? What about the longrun? Do I need tempo runs and how fast do they need to be? What about fueling?

In this episode you will find answers to all the questions regarding on how to run a sub 2 hour half marathon. If you have more questions or you need a personalized training plan or support please fill out the contact form you'll find on: runandsmile.net

Should we be running outside in the cold? Are there benefits from running in the winter cold? Do we need to follow any guidelines for running in the cold? How should we structure or running training in winter?

Find answers to all this questions as well as an insight of how I structure my winter running in this episode of the podcast. 

If you need more personal advice feel free to drop me a line over the contact form you will find on runandsmile.net

Carbon plated running shoes are probably the best option when it comes to long distance running. But before you buy yourself the first pair you should know a few facts about the shoes and how they work. I will not compare different models or review them, instead I will give you some advice on how to start using carbon plated running shoes.

If you are looking to buy a pair you can use my affiliate link for the top4running European online store below and with code: Roman you will get an additional 5% discount on most running...

Every now and then we are out of ideas for Christmas gifts. So today I’ll give some ideas for different gifts that you can get for a runner, or someone who wants to start running. No, it’s not running shoes. There are many different options as gifts that are better and easier to buy.

For running gear and gift vouchers:

https://top4running.com/?a_box=zvgjvrq8 

with code: Roman you will get an additional 5% discount on most of the items

Run and Smile training plans:

Consistency is an important part of running. I will talk you through how staying consistent helped me after my surgery to run a 3.17 marathon a year after, will give some advice on how important consistency is for those coming back from injury, for those new to running and for all of us already running. If you need more tips and advice just drop me a message on the runandsmile.net contact page.

We all have been there: struggling to keep the pace at later stages in a running race. Somehow I found a way what to do in my training to avoid this. I will talk you through specific longrun workouts that I did in my marathon training block and at the end I will give to examples for longrun workouts that can be used while training for a 5k or a 10k race. If you need more advice or help with your training visit runandsmile.net and drop me a message from the contact page.

The Nike Zoom Fly 4 really is a special running shoe. Some runners hate it, others love it. Now after 200 kilometers I’m confident enough to give you my personal thoughts on the shoe and how to get the most out of it. Since this is a one year old model you can find some great deals on the shoe. As an Top4running ambassador you can use the link below and the code: Roman for an additional 5% discount on your next purchase of running equipment: https://top4running.com/?a_box=zvgjvrq8

For this year I have ran all the races I planned. It’s time to recover and make plans for what’s ahead. But it’s also time to look back at the races I ran this year. I did some mistakes in the first races but then was able to run a marathon and a half marathon PB. All in all it was a great year and I learned a lot. But more about the little changes I did in training to achieve this two PB’s in one of the next episodes …

In the end it comes down to you. But there are some studies and surveys that answer 3 questions I adress in this episode about running and sex that many runners are embarrassed to ask. Especially the third question is one I get asked from time to time as a running coach.

Today I go through the main points of how to set a new personal best, from 5k up to the marathon distance. There are certain points that will help any runner to achieve the time he or she sets to himself. If you want more personal tips or even your personalized training plan you can send me an email to: run@runandsmile.net

As we get older we can still run fast or even faster. But we need to follow a few tips that I talk about in this episode and we need to be smarter. If you want help with your personal running training, feel free to contact me: runandsmile.net … just fill out the contact form … or email me: run@runandsmile.net

#fitover50 #runningwhenolder #runningtips

If we don’t have plans or goals for the future we can struggle with our motivation after we finish a race. In this episode you will find tips what to do after your peek running race … and all is not running related.

The human race just got faster … and I was part of this historical marathon in Berlin. Wanna know how my weekend in Berlin went? Well I even managed to surprise myself on raceday. But for more listen to this episode of The Happy Runner podcast.

#berlinmarathon #marathon #running 

This time around my training block was not only longer than previous marathon training blocks, but I also changed some other things in my training. Why and how they worked out for me. In the end I also talk about my race goals for Berlin marathon and what should be important to any one of us.

Every race, if it’s your local 5k or a big. city marathon, requires some planning. I ho through what’s important for any race you attend and in the end also my personal pre race checklist, that I use for all of my running races.

Often we forget that running should be fun and joyful. So what should you do if you start having second thoughts and when your training is not going as planned? That’s the topic I’m talking about in this episode. Why? Because it happened to me in the last weeks,, but now I’m back in a happy place.

A lot of us will run 2 marathons within 6 weeks. So how to approach thise two marathons and what to do and how to train in the weeks between the two marathons? You will find all the answers you need in this episode of The Happy Runner

We are not professional athletes but recreational runners. Life can get in our way and we need to adjust our training. Tune in to listen how I was dealing with the high temperatures and a few other setbacks I had till now, training for Berlin marathon.

A lot of runner’s decided during the covid-19 pandemic to start a runstreak. Justin did it over 2000 days ago. He ran in different countries and on more than one continent. Tune in to hear his story from the start of his runningstreak till today and his plans for the future.

While standing on the start line of a running race you can feel your heart pounding in your chest and doubts are going through your head. We all have been in such a place but there is no need for it. So how to overcome race day anxiety?

Extreme heat is hard on our bodies, even more so if we are runners and in the middle of a training plan for a peek race. So how does extreme heat impact our bodies and how to run in extreme heat? Listen to this episode and find out the answers to the questions.

Some will say yes, others will say no. I have been on both sides. Listen to the episode to find out my personal thoughts on the topic and even some running shoe recommendations.

You are a parent training for a marathon or any other long distance running race? Find out the tips that helped Krissy, an 8 time marathoner and mother. I’m sure you will learn how to include your children into your running and how to get the motivation you need, not only for race day but also for your training runs.

Most runner go up the distances. Starting with 5k, maybe 10k races and working the way up to half marathons, marathons and beyond. Find some tips on how to train and master those races, that are 50k or longer. The training for such long distance events is a bit different then training for shorter distances.

In this episode I talk about average race times worldwide for 10k races, half marathons and marathons, so you can compare your best times with other runners worldwide. But in the end we are non elite runners, running for ourselves. Always remember that, when you stand on a startline of a running race.

You are the one running your races. So you will need to say no to others if your plans are not the same. If your race tactics or training plans are different it’s also time to say no. More in this episode of The Happy Runner.

It gets hot during the summer months. Your marathon is still a month, maybe two or three away, but you need to train for it. So what is the best time to go out running and what kind of running training should we do during the summer months? Find the answers tho these questions in this weeks episode of The Happy Runner.