The Happy Runner: Recent Episodes
Run and Smile
Tips and motivation for recreational runners and all of you who want to start running. We will include training tips, running updates, personal running stories, nutrition tips and give answers to different running related questions.
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:webpageInstagram: @dr.whitt.fitThreads: @dr.whitt.fitYoutube: @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 still able to run a good marathon and I finished with a smile on my face.
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 looking for a half marathon training plan that works, you can download a free one from the Run and Smile webpage. In case you want a more personalized training plan use the contact for on the page to reach out to me.
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.
If you need a good sub 4 hour training plan that works, you'll find it on the Run and Smile webpage.
And if you want a personalized training plan just use the contact form on the webpage to reach out to me.
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 probably imagine.
Just tune in to hear about my first 5 weeks of marathon training.
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.
If you want more insight on this particular topic or if you need other help with your running, you can reach out to me over the contact form at Run & Smile or send an email to: run@runandsmile.net.
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. Make sure that hydration becomes a daily habit and one thing less to worry about before going out on a 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 take much time, we can plan one every now and then. After the test be honest with yourself and adjust your training accordingly. Listening to this episode will give you more insight, why running at the right paces in training is important.
If you need more help with your training contact me over the Run and Smile webpage or send me an email: run@runandsmile.net
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 to the marathon.
If you need further assistance with your running, if you are looking for a free training plan or maybe a personalized tailor made training plan just for you, you can contact me over the Run and Smile webpage or you can send me an email to: run@runandsmile.net
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 that you can follow if running becomes too serious.
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 goos 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 or if looking for a training plan or coach go over to the Run and Smile webpage to contact me.
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 good drink mix you can check out victus sports. It's an affiliate link and I get a small commission from each purchase:
victus sport
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 to get more tips or you need a training plan for yourself you'll find all of it and more at the Run and Smile webapge
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 episode.
If you need help with a training plan or your mental training, contact me over the Run and Smile wepbage
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 and is still saving it.
Many people have demons, many don't know what they should do and are mentally in a bad place. I'm not telling, that running will help everyone as it helped me but maybe, just maybe it will help you.
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 shoes.
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 marathon PB. If you ask me it's possible to run fast after 50 but you need to be smart about your training, nutrition and recovery.
In case you need a training plan fitted to your age all you need to do is to contact me over the contact form on Run&Smile and I will get back to you.
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 the contact form on my Webpage
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 did will get me fir and fresh to the start line of sunday's race.
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 out more about the Oladance wearable stereo use the link: Oladance and if you decide to buy them you'll get a 30% discount with code: SMILE30
This is not an affiliate link and I don't get payed for any purchase you make.
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 more about Yoga and Pilates for runners can find her thoughts on the topic in our chat. Link below:
Yoga and Pilates for runners with Molina
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 from my experience on the topic. But still I think, that the advice you'll get will help you through injury or illness while training for a marathon.
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 that works jump to the RunAndSmile webpage to download training plans for free or get in touch with me over the contact form on the webpage.
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 to say about the shoe.
As I mentioned in the first part of the podcast you can buy the shoe also in the top4running EU online store. Just use the link below and with code: Roman you get a 5% additional discount on most of the items. It's an affiliate link and I get a small fee from each purchase you make. It help's me to keep this podcast running.
Top4Running
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 runner in Austria.
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 of us already running for years.
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 you need help with your trianing or if you have any other running related questions feel free to contact me over social media or over the contact form on runandsmile.net
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 any running related questions, just visit: runandsmile.net and download the free training plans or contact me.
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 year in Berlin.
If you need a free training plan that works, a personalized training plan or if you have any other running related questions ... download the training plans or send me an email over: runandsmile.net
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 shoes
https://top4running.si?a_box=zvgjvrq8
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:
https://runandsmile.net/personal-support/
Solestar insoles:
https://solestar.de/
with code: runandsmile20 you will get a 20% discount
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.
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.
But that doesn’t mean that you need to spend time in a gym or that you need to do a strength training each day. In this episode you will learn what kind of running sessions will make you a stronger runner and how my training plan yo become stronger looks like.
Should we train in carbon plated running shoes or, should we save them for our races? Well, I think we should train in the same shoes we intend to use on race day. Why? … listen to the episode to find out.
We don’t get stronger and faster while running. We get the benefits from running during rest and recovery. That’s why it’s so important to structure our training the way we get the most out of it. Learn how to structure your training week and your training cycle to get the most out of your running. Just a few days ago I partnered up with Top4Running, the number one online running store in Europe. Use the link below with the code “Roman” to get a 5% discount: http://top4running.com/?a_box=zvgjvrq8
Wind is not the best friend of runners. But let’s talk a bit about the impact of wind on running and even how to run a smart race in windy conditions. Since running is an outdoor activity wind is a constant on our runs and we need to deal with it.
We all know about mistakes we make as runners that can ruin our race day. What are the mistakes and how to avoid them? Even if you get everything right, there is one mistake that can still ruin the race. It’s the last one I talk about in this episode.
So I ran my first half marathon of the year. It was actually the first half marathon since september 2019. I admit that I was a bit uncertain how my fitness was. In this episode of the podcast I talk about my race strategy, my plans for the race, my race itself and my plans for the next month.
We get older … our bodies change … so we need to except our limitations and be smart about our running. Not just about our running, also about our rest, our sleep and our nutrition. What do I do? I try to run smart to stay healthy, happy and fit.
We all know about those super shoes that are supposed to make us run faster. But there is a new player on the market, who makes running shoes that are optimized and tuned to the exact pace you are running, so you as a runner will get the best benefits out of them for yourself. If you want more details you can visit the webpage vimazi.com to get more detailed information about the running shoes.
They both live in the same area in North Wales and they found each other on instagram. They became friends and run together almost each sunday. Just a few weeks ago they finished a 10k race and the plan is to run a half marathon together.
Kelly is next to Jo one of the two founders of Running Escapes UK. What it is, when and how it all started, who is it for? These are only a few of the questions we touch in our interview.
Some run for fun, some run to be happy, some for … but T.J. runs for shirts and medals. She has quite some in her collection but find out witch ones is she going to add this year.
Body weight is one of the factors that impact your running speed, next to your stride length and your cadence. In this episode I do some math how much 1 kilogram more or less impacts the effort you need to run a race, from 5k to the marathon.
What are the benefits of hill running? When to incorporate hill running into your training? What types of hill running do we know? What are the best techniques to run up and down a hill? … find the answers to these questions … and more in this episode of The Happy Runner.
Today you will learn how to successfully plan your peek running races and how many races you should be running in a year. I also touch the subject of race recovery and how to plan tune up races around your peek races. If you want more personal help with your race planning feel free to contact me: run@runandsmile.net so we can work together on your running schedule.
As many others Jo discovered running during the covid-19 pandemic. Running changed her life to the better and today she is training to run the London Landmarks half marathon for Cancer Research UK.
In this episode I share tips for first time marathoners. For those who are already running for some time and also for those new to running. All of the tips are general if you want more specific tips, advice or help on your first marathon you can reach out to me: run@runandsmile.net and I can help you out with training tips or goal setting.
Sadly harassment is still a big topic in the running community. More than 80% of female runners get harassed while running. This includes catcalls, being followed or even sexual assaulted. It’s not a pleasant topic but we need to speak up, talk about it and try to find solutions that this harassment stops. We are runners and all we want to do is run in peace.
No, I won’t be talking about training for a marathon. Instead I will let you know what you should do to prepare for race day. From travel arrangements to finding the right training plan … and everything in between. Running a marathon will learn you to plan in advance. You don’t want to deal with unnecessary stress close to race day. There are a lot of things you can prepare for now, even if your marathon is months away.
Cara is a runner and a woman who suffered from anorexia. Listen to this weeks episode to find out more, how running made her help to deal with her eating disorder. Another topic we discuss are her running goals and suggestions to other who suffer from an eating disorder. Cara has her own webpge where she writes about her running and also other life topics. You can find it at: www.carajasminebradley.com
Nabaa is a girl who moved some time ago from Dubai to the UK and discovered running just recently. Running for her is the next step in her journey to loose weight and she always had the wish to run a half marathon. Listen to this episode to find out how running and exercise changed her life to the better and she gained much more confidence since working out and running. At the end Nabaa will also share some personal tips how to get into physical exercise or running if you are new to the sport.
This is the second episode of The Happy Runner podcast with endurance coach Lauren. In the first we talked about long term goal setting, in this one about building strong habits. Well we don’t just talk about how to build strong habits as a runner and how long it takes. We also touch the subject of goal setting, motivation and the mental side of running.
In this episode of The Happy Runner podcast I host Mike, a runner and the author of the book “Find time for Exercise” we chat about his running background, his plans for this year and about the book he wrote. But there’s more to it: Mike gives advice how to find time for exercise and what challenges you can set for yourself. If you want more about the book you can reach out to Mike on his webpage: https://findtimeforexercise.com
In this, the first episode of The Happy Runner podcast in 2022, you will find all the advice you need to start running. Many of you made running a new year’s resolution. That is why this episode is the first one of the year. But there is also a lot of advice for those returning to running after an injury and those who just took a longer break from running. All the training plans you need to start running or get back to running are on our webpage: runandsmile.net … happy running
I just want to wish you a merry christmas and share some personal thoughts today on christmas day with all you runners from all around the world. It’s the last episode of 2021. Hope you will keep listening to this podcast in 2022.
It’s time to take a review of this year and make plans for next year. Not only regarding the Happy Runner podcast but also my running plans. So I took some time to check on the goals I had for this year and I’m proud to say that I mostly achieved them. More for the podcast as for my running, but that was due to a medical situation, so I had to change my plans. For next year my path as a podcaster and runner is planned. I just need to follow what works best for me and the results will come.
This time around I host running coach Harry to talk about winter running. There are a few points we talk about like how to dress for running in the winter, what running shoes to use, how to warm up, how your run’s shoud be structured … and much more. If you want to know how to get through the winter as a runner listen to the tips from running coach Harry. In case you want to find out more or need a running coach contact Harry on instagram.
Numerous studies suggest that consuming caffeine could help you run faster or longer and burn more fat while running. So there really are benefits of caffeine for runners. But not all runners respond to caffeine in the same way. Some even experience jitters, headache’s, upset stomach or insomnia. As with everything you should try using caffeine products first in training. In this episode of the Happy Runner podcast you will also hear, how I use caffeinated products.
I’m not a physician but I underwent an inguinal hernia two months ago. An inguinal herni is a serious condition common to runners due to overuse of weakened abdominal muscles. In this episode I talk about the condition, what I did before and after the surgery and some advice, what you should do if you are a runner experiencing an inguinal hernia.
It’s been one of the best experiences in my life … The words of Sophia. She ran her first marathon this year. The London Marathon for Macmillan Cancer support. She is a former dancer, now a Zumba and Fitness instructor, but running was and is a part of her life. A few weeks after completing her first marathon we took a look back on her experience and on her plans for the future.
1 mile was her first run and today she is training for her 8th marathon. That would be a short version of Krissy’s running story but there is more to it. She is a mother of 3, has a day job and she still finds time for herself and running. To all women who struggle to find time for running: listen to Krissy, maybe you can learn or get some advice from her.
Throughout the northern hemisphere the days are getting shorter and colder. In this episode of the happy runner podcast I talk cold weather running gear. What we as runners should use, some general guidelines and also how I like to dress up for my runs in cold weather. Temperatures are not the only factor you need to consider but also wind and sunlight. Through this episode you will learn how to dress up for your runs in colder weather and the gear you need.
The concept of running tours started back in 1994 in Los Angeles. In the last few years running tours are a popular way of exploring cities all around the world. Lucy had the idea of Run of a kind, a running tour provider since she was exploring cities through running on all continents. So Run of a kind was born and provides different running tours for runners of all abilities in Birmingham. Lucy herself is truly a happy runner and if you want to know more about running tours or Run of a kind listen to our chat. For more information visit the Run of a kind webpge: www.runofakindbirmingham.com and book your own running tour.
In this episode of the happy runner podcast I host Lauren, an endurance coach to talk about the importance of long term goal settyfor runners. We as runners shout set our goals at least 8-10 months in advance, so we have enough time to plan our training around our peek races. But since running requires time, we also touch the subject of time management for runner.
In this episode of The Happy Runner podcast I host Kaylee, a Swiss - South African girl running through the UK to chat about her running story. We talk about benefits from working with a running coach and why she enjoys being a member of a running group.
Running changes life’s but the story of Arman is really special. He was a criminal and when he discovered running it turned his life around. Through our chat you will get an insight how his life was before running, how he discovered running and how running changed his life.
She smiled all the way from the start to the finish line. Carla, a true member of the Run and Smile community. Listen to our chat, where we talk about her Berlin Marathon experience. Not just the run but also everything else around the Berlin Marathon. She also ran the last Berlin Marathon before covid-19 and compares the two.
In this episode of the happy runner podcast I host Nathan. He is a runner and fitness trainer. And what do we talk about? Well the importance of fitness and cross training for runners and why runners should also work with weights. If you wanna find out more about the benefits of fitness training for runner tune in or reach out to Nathan on instagram: @nathan_the_fitnesstrainer
We all think about what to pack for race day. My first advice would be to make a list of what to pack in your race bag and pack your race bag the day before the race. You don’t want to think about your race bag the day of the race. In this episode I talk about the items that belong in a race bag. You will find my advice for smaller local races with your car or maybe even home near by and also for big city marathons where you need to pack your race bag in advance and leave it with the organizers.
The taper are the last few days or weeks before your big race. Why is the taper so important? Well it’s the period when your body absorbs all the hard training, when you recover and get fit and fresh for your big race. In this episode I don’t just talk about the importance of the taper but I also talk about how you should structure your training during this time and also the nutrition.
Nutrition and hydration play a big role in running, especially in races and longer efforts. In this episode you will learn that you don’t take care of nutrition and hydration the day of your long run. You need to take care of both the days before your long run, during the run and even after. I talk about what works for me. Even nutrition and hydration should be trained, so use your long runs to train and never try something new on race day.
More or less all training plans from 5k to the marathon are build around the long run. In this episode of the happy runner I talk about why the long run is so important, how long should the long run be and how fast the long run should be run. But there’s more to it. I also cover some workouts that you can do on your long runs that help you get even stronger and the last 3 long runs before a peek race.
Standing on a starting line of a running race you have to believe in yourself that you can do what’s ahead of you. Self belif is as important as the training you have done over the past few months. Train yourself to achieve a high self belief. In this episode I don’t just talk about the importance but also what works best for me.
All tunners need some kind of mental support. We find the most support from our friends and family. But it the end it’s up to us. We need to take care of our own mental support. In this episode of the Happy Runner podcast I talk about what I learned works for me and what kind of support we can seek from others.
Should you bring your running shoes on your summer vacation or even plan a running vacation? Well, it’s nor an easy answer. There are some pros and cons for both options. I ran the last few years a marathon end of october, so end of July was always somehow a time when I should be running, but never did. Find out how I tweaked my training plan so the two weeks of my summer vacation was always a rest period.
What is better? Running by heart rate, pace or power? I personally think that the best way is the combination of different metrics. In this episode I go through the 3 metrics and you will find out what metrics’s I use during my training. I know, what works for me, may not work for you. In the end it comes down to the effort at witch we are running.
This episode is not about race tactics for your 5k or 10k race. It’s about how to prepare for your race on race day. In this episode I talk about race gear, nutrition, hydration, your warm up and a few more things you need to take care about before you start running on a 5k or 10k race. Just follow what I talk about and you will have a stress free and strong race.
Running in the summer heat doesn’t need to be difficult for you. There are a few tips that I share in this episode you should follow to make running in the summer heat more pleasant. Since there are also a few races in the summer you will also find a tip on how to pace your races during the summer heat.
As the title suggests Filip and I discuss the impact of age on running. We go through the facts that impact how fast we can run and how that develops through the years with recreational runners. More than about the theory we talk about our personal experiences. Filip as a young runner and myself as a older runner.
As the title of this episode suggests I looked back on the first year of the podcast. The Happy runner podcast reached runners from 97 different countries. So in the next year I will do what I did the last year: stay consistent and try to publish a new episode each week.
It’s the second time I talk with running coach Harry. This time about the benefits of slow running. But we cover much more then that in this episode. First we talk how a training plan should be structured, what types of runs do we know and with an example we go through the paces for easy and recovery runs. In the end we also mention strides and the importance of them. If tou have more questions for Harry, you can reach out to him on his webpage https://www.harrylancaster.co.uk/
We all loose motivation to go out running from time to time. In this episode of The Happy Runner podcast I talk about different techniques that will help you to find your running motivation. But not only do I talk about the most common techniques. I also talk about what works for me that I don’t loose the motivation to go out for a run. We are all different, so try out what you think could work for you and you will find just the right combination of things that keep you motivated to go out running.
We probably all thought or think about getting help when it comes to running. So what is the role of a running coach and how does coaching for runners work? Harry will answer those questions and also give advice to those new to running and those in the over 40 age group. You will learn that a running coach does not only look after your running but can also be a person to push you forward and motivate you on your path to achieve your running goals.
Today I host Andy. You probably know him or his youtube channel The FOD Runner, where he talks about running shoes, his training and running races. In this episode of the Happy Runner podcast we talk about his view of some running related topics as well as his running background and his plans for this year. Andy is a competitive recreational runner, he ran two marathons under 3.00 hours so far. Listen to the episode to find out more about Andy and his approach to running.
In this episode of the Happy Runner podcast I talk about marathon race tactics. How to set your race tactics, what is important to run a strong marathon, when and how to practice your marathon race tactics. A marathon is not an easy race, so you really need to practice also your race tactics, not only your running. Listen to the episode to find out more.
In this episode of the happy runner I host Brodie, a physiotherapist for the forth time to talk about running injuries above the knee. Not only the legs but also the hip area. At the end of our chat we discuss also some lower leg problems that happened to some runners while using carbon plated running shoes. You will find out about the injuries, what causes them and what you can do to prevent them.
It’s not just the runners knee that can cause us problems. There are a few more injuries aroud the knee. Listen to Brodie as he explains the running injuries around the knee area and also about the steps you can take if injured.
Today I did my first half marathon race of 2021. In this episode of the happy runner I talk about why I picked this race, my race plans and a short race recap. In addition I also talk about my running from the end of January till now and my plans for the next few months.
Heather is a psychologist and an ultra runner, who ran on different continents. So she is the person to talk about the mental side of ultra running. It’s all about keeping those negative thoughts away, concentrate on what you are doing, enjoy the views and the trails. That’s one of the concepts to make ultra running a bit easier. You will have rough patches running an ultra race, so you need to train your mind to get through them. In this episode of the Happy Runner podcast you will not only learn what helps Heather to get through her ultra races, but also what works for me as a marathon runner.
Molina is a runner, a physiotherapist and she has also Yoga and Pilates classes, so she is more than qualified to talk about Yoga and Pilates for runners. In this episode you will learn what yoga and pilates are and of course, what benefits you can get as a runner from yoga and pilates. The benefits are not only physical but also mental. While pilates can serve as strength training, yoga on the other hand has mental benefits. And yes, pilates can make you run faster and for a longer period of time. If you want to know more about the subject you can visit Molina’s webpage: www.molinamarshall.co.uk
In this episode of the happy runner podcast I talk with Brodie, a physiotherapist, about running injuries below the knee. We go through plantar fasciitis, achilles pain, shin splints and stress fractures. We also talk about self detection of running injuries, self treatment and advice regarding running injuries you can find in the internet.
Heather is an ultra runner who ran all around the world. In this episode of the happy runner podcast we talk about her training for ultra races, how she builds her training blocks and what is important from her point of view to do ultra running. You will learn about all what is important to become an ultra runner. She shares some tips for those new to ultra running, about the nutrition and some tips how to go from road running to ultra running. We also touch her running history, her plans and her most remarkable experiences as an ultra runner.
In this episode I host Kelly from RunFreeBeFree to talk about mental training for marathons. Personally I start with mental training long before I start with my marathon training block and I use different techniques, mostly self talk, positive emotions and meditation. Well since everyone is a bit different Kelly talks about what works wor here to mentally prepare for a running race.
Brodie is a physiotherapist and host of the run smarter podcast. In this episode we talk about common running misconceptions: misconceptions when injured, strength and mobility misconceptions and shoe and feet misconceptions. If you want to know even more about the topic, you can find more information on Brodie’s webpage: runsmarter.online ... listening to the episode will give you some new insights into running and some myths you thought were true.
Heel of forefoot striking? What is more efficient? Some runners are happy with the form they have, other’s want to change from heel to forefoot striking. With Filip we talk about how to determine your strike zone and what to do if you want to change from heel to forefoot striking.
Mike aka kofuzi is one of the first you will get across when searching for running shoe and running gear reviews on youtube. Today he joined me to talk about how easy it is to get into running. You really don’t need much to start, everything you need you already have. It’s important to stay consistent on your way to become a runner. We also talked about his running background, the importance of a good social network and his plans for the 2021 running year.
In this episode I talk with Daisy about here running history. Well not only that but also how she experienced running during all the lockdowns in the UK the past year. We also talk about how running can boost your mental health and why to her recreational running is important. At the end we also took a look in the future and discussed her running goals for 2021.
It’s the first episode where I talk about my running training over the last month. It’s winter, the roads are icy and covered with snow but I managed to get my running training done as planned. Even did all my strength and mobility training. By listening to the episode you will get insights of what I did, what my plans for next month are and why I did what I did.
In this episode we talk with Rachel from Running Solo UK how to get from the couch and start running. Not only about the training methods and plans but also about the importance of rest, inspiration and motivation. Since parkruns are not happening right now, there are other events such as virtual running races that you can use as motivation about running. You can find more information about Running Solo Uk on runningsolouk.com
In this episode of the happy runner podcast I talk about how to build your running training. I go through the whole process from race planning to building your training blocks around your races. It all starts with race planning and your personal goals, according to that you need to make a time frame for your training blocks and pick up the training plans you will be using. Remeber it’s all about being consistent and building up gradually.
In this episode I discuss with Kelly from run free be free how to mentally get through your runs. You can get more information about her work on the webpage runfreebefree.com. In this episode you will find hints and tricks that will help you, when you struggle on your runs, not only your long runs but also hints and tips for those new to running.
In this episode I talk with Rachel about The Running Solo UK project. It’s a new global running community based in the UK. You will find more information about the idea of Running Solo in the podcast or on the webpage runningsolouk.com This community is for all runners from aroud the globe and it is a great idea to bring runners together and share the passion about the sport
Take a brake from running this season and spend Christmas with the ones you love. I wish you a peaceful Christmas.
We all tend to make new year’s resolutions but more then 75% of the resolutions fail. The most common reason why they fail is because we don’t set a goal and we don’t make a plan to achieve that goal. In this episode I talk about new year’s resolutions for those who decide to start running and those running for a few years.
Winter running has many benefits. In this episode of the happy runner podcast I talk about winter running in general, not the specific benefits you get from it. Winter running is great to build up your aerobic base and for endurance. Belive me: you will be grateful during those summer months if you did your winter running. I also mention the gear needed to go out in the cold winter months to run.
There are a lot of benefits of running. So this episode is not only for runners but also for those who are thinking about running. In this episode I talk about physical and mental benefits of running, not all of them but the most obvious. If you are more interested in the topic you can find even more benefits and also some studies on the internet. I hope that this episode will inspire a few to start running.
When can you return to running after covid-19 infection? How to start running after covid-19 infection? These are two questions I try to answer in the episode. For some people the return to running is faster, for other it takes longer. But after a covid-19 infection you should return to running with caution and slowly. Don’t just jump into it. Listen to your body more than ever before. Consult a physician not only if you have been hospitalized. First of all it’s about your health.
In this episode I talk about carbon plated running shoes. 2020 has been a strange year, but also a year where many different carbon plated running shoes have been presented. What makes them so special? Is the carbon plate really the part of the shoe that helps us? Do we become more efficient running in carbon plated running shoes? Listen to the episode and get answers to this questions.
Running races will return. 2020 was a strange year for all of us. Instead of in person races we have been racing in virtual events. What will the future bring us? I think that in person races will return in some form. Fist probably some smaller events but also those big city marathons. It depends on how the pandemic will evolve but there have been already some races in 2020. So yes, I think that running races will return in 2021.
In this episode of the happy runner podcast I talk about running breaks and why they are important and what happens to our bodies during runs. It is important to take a break after each training block and if you are injured so your body has time to recover. I suggest at least two breaks each year, better even four.
In this episode I dive into the factors you need to consider when selecting your running gear. It’s not only about the weather and the temperature but also about what kind of run you have planned. Wearing the right running gear is important, you don’t want to be cold or heat up. I also share some personal insights, what I use on my runs.
2020 is a special and strange year. With the pandemic we all learnd to adopt and to make changes to our plans, also our running plans. In this episode I talk about my running plans in 2020 and how I changed them due to all the information I got regarding running races. If I’m correct I changed my training plan at least 3-4 times but it turned out, that I’m a stronger and faster runner I was a year ago. And yes, still optimistic about 2021
In this episode I talk about how to run faster. From first learning to run slower, over strength training, tempo runs and interval sessions. The most important part if you want to become a faster runner is to be consistent. But you also need to be aware of your age and your limitations. I talk also about my personal experience, how I became a faster runner over the years. I hope it will help you to achieve your running goals.
In this episode I talk about running to lose weight. Well, there are quite a few activities to lose weight, but all you need for running is a pair of running shoes and you are good to go. To lose weight while running you need to be consistent. It will not happen over night, but if you stick to it you will soon see some progress. Listen to the episode to find out how to run to lose weight.
In this episode I dive into the topic of how to prepare for a race as a runner. The preparation starts months before the race. You need to do all your homework so you can give your best standing on the starting line. There will be surprises during a race but make sure, that you know what to expect and prepare for everything you can influence.
In this episode I talk about what’s important in marathon training. Not only about how your training should be structured but also about how I approach marathon training and my personal experiences. Not everything is in the training plans, you need to listen to your body during marathon training.
This is the second interview with David. The first time we talked about how he got into running. Today’s episode is about his approach to marathon training. For me, as maybe for some of you, his approach to running was a bit different but it worked for him. His approach to marathon training is much more conventional. It may even inspire you to think about running your first marathon.
In this episode I talk about the long run. It’s the type of run all of training plans are build around. There are a few things to consider to get your longrun wright. Also make sure you do the kind of longrun you need for your training. You will find a few tips and I will talk about how I do my longruns to get the most out of them.
Seth is not only a runner bit he has also a youtube channel, the DGR global running community. In one of his vlogs he was talking about how to find your running niche and we went through the subject in our interview.
In this episode I talk how I find my motivation to run. Like most of us I set goals I work towards, but since the pandemic and the fact that more or less all races are canceled it sometimes it’s hard to find the motivation to go out and run.
In this episode I talk about how to mentally prepare yourself for your runs. You will learn some techniques used for mental training and I will talk also about what works for me. If you will apply only some mental training to your running, I’m sure you will get more efficient and running will make more fun.
In this episode I dive into the half marathon training plans. The plans on our webpage runandsmile.net are for all groups of runners. I talk what is important for each group of runners. Follow one of our half marathon training plans and I’m sure, you will get strong through your race.
In this episode of the happy runner podcast I talk about race tactics for half maratons for different levels of runners. Listen to the episode and you will find out what is important to tun a good and strong half marathon. The training plans and pace charts you need are on our webpage: runandsmile.net
I talk about the training plans for 10k running published on our webpage runandsmile.net the training plans are divided in 3 categories: for those new to running, for those wanting to improve the 10k race time and for more serious runners. Listen to the episode and you will find out what is important to run a strong 10k race.
In this episode I dive into race tactics for 5k and 10k running races. For those run want to run fast or set a new personal best over the distance, to those new to running. You will get all the information you need to run a strong, solid race.
In this episode I talk with Charlotte about hydration und fueling for runners. Charlotte is a runner and a member of the Run and Smile community. She is also en expert when it comes to fueling and hydration for runner. You can get more informations on this topic from her webpage: thecleanrunner.co.uk or you can contact her on Instagram @thecleanrunner
In this episode of the happy runner podcast I talk about running in the summer heat. When it is the best time to go out for a run, how to protect yourself from the heat and how to take care of your hydration.
In this episode of the Happy Runner podcast I talk about aerobic base training for runners and why it is important. You will learn how your base training should look like and how long and fast it should be.
In this episode I talk with David about his running story. How he discovered running for himself and what works for him. You can find more about David and his approach on his webpage: thecaloriedeficit.com
In this episode I talk about why it is important to warm up before going on a training run or a race and also, why it is important to do a cool down after each training run or race.
In this episode of the happy runner podcast you will learn how to pace your training runs and how to pace your races. You will also get to learn how to use running pace charts.
In this episode of the happy runner podcast I talk about the different equipment you will need to start runnig. From running shoeas to GPS watches, socks, t-shirts or tops, shorts and other stuff.
The episode is about the different training plans for runner posted on runandsmile.net. You will find out how to follow a training plan and what kind of training plans we have.
In order to start running you first need to walk. Learn about the steps that will get you from walking to running.
In this episode I talk about the idea of the Run & Smile community and why running makes us happier.