International Running Enthusiasts

How to adapt your running before and after giving birth? In this episode, I talk to Daniela Oemus, a mom-of-two, doctor, and successful trailrunning athlete competing for the German Salomon Trailrunning Team about her approach to running during and after pregnancy. We talk about limiting factors for running during pregnancy and the challenge of breastfeeding and competing without a lack of energy or milk. We talk about Daniela's personal goals, which embrace getting back into work life, raising two kids, and qualifying for the Golden Trail Series Final at Madeira later this year. Links: @daniela_oemus (Instagram), Daniela Oemus (Strava), daniela.oemus (Facebook), @sophie.cro (Instagram)

How to adapt your running before and after giving birth? In this episode, I talk to Simone Schwarz and Susi Reichert, a mom-to-be and a mom-of-one, both running for the German Salomon Trailrunning Team. We talk about how they adapt(ed) their running during pregnancy and when and how they switch(ed) to alternative sports. We discuss whether an athlete's body is beneficial during birth and whether breastfeeding and competing can be combined. In the end, we talk about how Susi got back into running and how Simone is planning to do the same, and which personal goals they both have as running moms. Links: @monekaffeebohne (Instagram), Simone Schwarz (Strava), susi_reichert (Instagram), @sophie.cro (Instagram)

How to go from US college running to turning trailrunning pro? In this episode I talk with Dani Moreno about her bio from being a college running athlete to being an international trailrunning pro. She shares her insights from pursuing the US running trajectory in high school and college and how that left her fed up with running. Dani took a break from running worked as an outdoor guide and found back her love for running on trails. At Marquartstein where she finished 5th at the Chiemgau trail, which is part of the Golden Trail Series, she explains her race preparation and what she has learned during the race. Links: @dan_yell_a (Instagram), Dani Moreno (Strava), @sophie.cro (Instagram)

What's cool about trailrunning? In this episode, I talk with Anna Hahner an Olympian marathon runner about how and why she currently prefers to run on trails rather than roads. Anna, who moved to the Chimgau Alps two years ago, explains how nature has always been a source of energy and rest for her. As of this year, she has added a competitive edge to being in nature by racing and winning her first trail races. We talk about the impact that trailrunning has on her training, her motivation, and her future goals. Links: @hahnertwins (Instagram), Hahnertwins (Facebook), @sophie.cro (Instagram)

How to run and perform on a vegan diet? In this episode, I talk to Aoife Quigly a passionate trailrunning athlete competing for the Salomon Team Germany about her vegan diet. Aoife explains why she switched from being vegetarian to being vegan almost 10 years ago and what being vegan means in her everyday life. In terms of sports, we talk about challenges and tricks when traveling and competing. We discuss what influence a plant-based diet can have on performance and recovery and the increasing trend of athletes becoming vegan. In the end, Aoife explains how she has personally benefitted from being vegan and shares tips on how to try a vegan diet for a month. Links: @aoife_quigly (Instagram), Aoife Quigly (Strava), @sophie.cro (Instagram)

What does running a marathon have in common with pregnancy and giving birth? In this episode, I provide a review after each trimester of my pregnancy. Going into pregnancy and wanting to run, I did not find much information on what to expect and what to consider. With an active pregnancy now laying behind me, I would like to share my experiences on how I combined sports and pregnancy and what changed for me in terms of food, sleep, and training. At the end of the episode, I share my thoughts on similarities and differences in marathon running and giving birth, an often-heard comparison that is not entirely true. Links: @sophie.cro (Instagram)

In this episode I talk to Janosch Kowalczyk and Christian Alles about their running adventure in summer 2020. In 7 days, they ran from Nice to Chamonix covering 450km with 22k+. We talk about how they planned their daily portions of running, eating, drinking, sleeping and equipment and how these points turned out during the trip. Janosch and Christian talk about their most rememberable positive and negative moments and what lessons they take away from this journey. Links: Links: @vom.gluecker(Instagram), Janosch Kowalczyk (Facebook), @christianalles(Instagram), Christian Alles (Facebook), @sophie.cro (Instagram)

In this episode I talk to Heather Young, the current world record holder for the fastest 10k with a hula-hoop (50min) and the fastest female marathon finisher in an Elvis costume (3h11min). She explains why running is like breathing to her and how it has accompanied her during life. She is a mother of one son who accompanies her along many runs. Heather explains how and why she wants to inspire him with her joy for running. We also talk about her current challenge of finishing her PhD in the Netherlands and how running is restricted but required during this period. Links: @hulahooprunner(Instragram), Heather Young(strava), @sophie.cro (Instagram)

How to set challenges in running to inspire oneself and others? In this episode, I talk to Nikki Johnstone, who follows a rather unusual training and racing regime for a guy with a marathon PB of 2:21h. He holds the unofficial World Record for running the fastest marathon (2:37h) in an Elvis costume and is known to run multiple races within a few days. We talk about how running became an essential part of his life, his passion for racing and his quest to find and set crazy running records to inspire himself and others. Links: _nikkijohnstone_ (Instagram), Nikki Johnstone (Facebook) Nikki Johnstone aka Elvis (Strava), @sophie.cro (Instagram)

How to write training plans for oneself and others? In this episode, I talk to Nicolas Alexandre, a passionate marathon runner who writes trainings plans for himself and others. We talk about his marathon experiences and how he adapted his preparation himself and with the input of coaches. Nicolas shares the development of his training philosophy and how that helped him to improve his marathon time. Links: Nicolas Alexandre (Strava), @sophie.cro (Instagram)

How to develop in and through running? In this episode, I talk to Markus Weiss-Latzko, who used to be one of Germany’s fastest marathon runners. He explains his beginnings in running, his paths to running a marathon PR of 2:18h, and his attempt to qualify for Olympics. We talk about what experiences and qualities running have brought him and how he now transfers these to his professional life as a lawyer. Links: @markus_weiss_latzko(Instagram), Markus Weiß-Latzko (Strava), https://www.markus-weiss-latzko.de/, @sophie.cro (Instagram)

How to become pacer for elite female marathon runners? In this episode, I talk to Matthias Eder who started as a triathlete, then competed as a duathlete in the German national team before turning to marathon running at around age 30. In between he also participated in long distance triathlons and ultra trail runs. As a marathon runner with a PR of 2:25h he started supporting various elite female runners as a pacer and helped them reach national titles and qualify for Olympics. We talk about his experiences and strategies as a pacer. Links: @matthias_von_der_alm (Instagram), Matthias Eder (Asics Frontrunner), @sophie.cro (Instagram)

How to decide to become a professional runner? In this episode, I talk to Fabienne Königstein one of Germany`s fastest marathon runners (2:32h) about her trajectory to become a professional marathon runner. We talk about where and why she started running and what motivated her during her studies to investigate more and more time in running. Fabienne explains why she has recently changed her trainer and how she trains for Olympia and sets future goals during the corona epidemic. Links: @fabienne.koenigstein (Instagram), Fabienne Königstein (Facebook), @sophie.cro (Instagram)

How does running influence a woman`s period and pregnancy and vice versa? In this episode, I talk to Julia Bongiovanni a mother of three kids, a doctor working at the hospital, and an ambitious runner with a marathon PR of 2:56h. We talk about how running influences the menstrual cycle and vice versa. Julia explains how she experienced each trimester of her three pregnancies as a runner. We talk about why running gets more uncomfortable during pregnancy, without getting harmful. Julia, who is running 10k to marathon competitively in the past 14 years explains how and when she got back into running after giving birth and why she returned faster each time. Links: @sophie.cro (Instagram)

How to combine sports and photography? In this episode, I talk to Florian Feundt, who runs, cycles and photographs about every moment of his life. We talk about his beginnings in photography and how this activity developed into his way of keeping a diary. Florian explains how he started photographing sport events professionally alongside being physicist, and why he now prefers photographing trainings over competitions. He shares his experience from having entered the market as wedding photographer and what makes this less challenging than professional sports photography. Links: www.freundt.org, @ffreundt (Instagram), @sophie.cro (Instagram)

How to get back to your old or an even better shape? In this episode, I talk to Frederic Giloy, who has mastered several running comebacks caused through injury or illness. During his 15 year career as a middle distance runner, he fought back from not moving to training and competing at German national level several times. We talk about where he found his motivation, his tricks to restart, the difficult and the rewarding moments of comebacks and why he hopes for a future without them. Frederic shares his personal comeback stories and the lessons they taught him for his personal life. Links: @fredruns800 (Instagram), Full Control Bodyweight & Athletic (App), @engelhorn.sports.team (Instagram), @sophie.cro (Instagram) Picture: @ffreundt (Instagram)

How to become a greener runner? In this episode, I talk to Filip Neuwirth about how he combines a sporty and a green life. Filip, who swims, cycles, and runs since years explains how he made his life greener and lists specific examples that everyone can relate to. We also discuss examples for a green running both in terms of role models and events. Links: @ibbes68 (Instagram), @sophie.cro(Instagram) Picture: @ffreundt (Instagram)

How to be motivated for core stability? In this episode, I talk to Lea Düppe about how and why she regularly includes core stability in her training routine. Lea, who runs (half) marathons, explains the benefits she experiences from doing core stability 2-3 times/week in terms of injury prevention/treatment and general physical fitness. We discuss current and future core stability trends and how core stability can be combined with traveling. Links: @leaduppe (Instagram), @Lea D (Strava), @engelhorn.sports.team (Instagram), @sophie.cro (Instagram)

How to start running and reach the national top at an age at which other professional runners start retiring? In this episode, I talk to Ingrid Prigge, who has been 17 times Dutch Masters Champion over various distances from 10k to marathon. At age 35, shortly after giving birth to her second daughter, Ingrid wanted to get back in shape and started running. Coming from a background that was not too enthusiastic about running, she discovered her talent and passion for the sport. Talking about the past 20 years, Ingrid explains, how and why running became one of her big passions. We talk about her fast, and at times naive and bumpy way to running to the national top. Now at age 55, she explains why she started coaching other runners and what messages she would like to convey to them. Links: www.itm-running.nl, Ingrid Prigge (Facebook), @sophie.cro (Instagram)

What changes when running since over 40 years? In this episode, I talk to Wan Bakx and Roelof Schoppers, who have been running since 40 years. While Wan, who has won multiple national master titles, has always focused on short distances, Roelof preferred longer distances while competing at local races around Enschede. We talk about their earlier years in running, about Wan's experiences at European Masters Championships, and about what has changed in training and equipment. Wan and Roelof explain why they stuck with the sport for that long and what motivates them now to go out running. Links: www.wanbakx.nl, Wan Bakx (Facebook), @sophie.cro (Instagram)

What's awesome about aquajogging? In this episode, I talk to Bouke Scheltinga, a Dutch triathlete, who has discovered aquajogging as a fun and effective way to recover from his recent bike crash. We talk about how aquajogging works, describe different exercises and discuss the benefits it has for runners and triathletes. We wonder if aquajogging rightfully has a boring image and explain why we both run every week in our aquajogging belts. Links: @bscheltinga (Instagram), www.triathlonbroers.nl (Podcast), @sophie.cro (Instagram)

What distinguishes trail from road running? In this episode, I talk to Pierre-Emmanuel Alexandre, a French athlete who has many years of running experience on the track, cross, road and trail. We talk about how to define trail running and how to become a trail runner. We discuss differences compared to road running in terms of the mentality, the preparation, the communities, and the running experience. Links: Pierre-Emmanuel Alexandre (strava), @petit.ecureiil (Instagram), @sophie.cro (Instagram)

How to find your distance as a runner and being supported by a coach? In this episode, I talk to Herman Moelard, who coaches runners since more than 32 years. We talk about he went from running 25 marathons, to taking coaching courses, to having his own coaching company Running Academy NL. Herman shares insights on what he wants to teach his athletes and what his athletes have taught him. We talk about moments that made him proud as a coach, like when his athlete Ingrid Prigge, who is a Dutch champion over various distances, succeeded at her first marathon. Herman explains that the coach should always adapt to the uniqueness of each athlete and what that means for the training plan. Links: www.therunningacademynl.nl, @sophie.cro(Instagram)

How to train smart and prevent running injuries? In this episode, I talk to Isaiah Kosgei, who used to be a professional Kenyan runner and now runs a fitness & massage therapy clinic in Iten (Kenya). We talk about common mistakes and injuries that he has observed in his clinic and what he advises to avoid these. Isaiha explains his credo of inclusive training, in which athletes wanting to get faster, should consider running smart over running hard. Finally, Isaiha talks about the international marathons he is now running for charity to support Kenyan children. Links: Isaiah Kosgei (Facebook), Iten Fitness& Sports Massage Therapy (Facebook), @sophie.cro (Instagram)

What does writing and running have in common? In this episode, I talk to Toby Tanser, author of the best-seller of 'Train Hard, Win Easy: the Kenyan Way', 'More Fire', and 'the Essential Guide to Running the New York City Marathon'. Toby explains how he first came to Iten (Kenya) to train and has returned countless times ever since. We talk about what he learned from training and living in Kenya and about his engagement in fundraising that made him start shoe4africa and build a children's hospital. Links: shoe4africa.org, Toby Tanser (Facebook), @sophie.cro (Instagram)

How did I experience my running stay in Iten (Kenya)? In this episode, I talk about my running experience in Iten, Kenya. I share insights on traveling to Iten, running in Iten, altitude training, sleep, food, staying at the High Altitude Training Center, and the costs. I provide information on what I had to prepare, what I expected, what I experienced, and what I take away from this journey. Links: @sophie.cro (Instagram), hatc-iten.com

How can running change your life? In this episode, I talk to Dagmara Handzlik, who is currently preparing in Iten (Kenya) for the Marathon World Championships in Doha (Qatar). We talk about how she started running 3 years ago and turned a pro runner, about how the value of running has changed for her and what that has taught her. Links: @dagmara_handzlik (Instagram), Dagmara Handzlik (Facebook), sophie.cro (Instagram). Books mentioned: Let your mind run - Deena Kastor, How bad do you want it - Matt Fritzgerald, Endure - Alex Hutchinson, Paula: My story so far - Paula Radcliff, Passion Paradox - Brad Stulberg and Steve Magness

How does a Kenyan living and training in Iten define the Kenyan Running Culture? In this episode, I talk to Dennise Koech, who came to Iten (Kenya) one year ago to train and realize his running potential. With Dennis, I talk about how he became one of the many Kenyan runners in Iten dedicating his life to running. We talk about his daily training routines, the team spirit with Kenyan runners like Eliud Kipchoge, and what could be improved in Iten for better training and living conditions. Links: Dennise Kaptingey Arap Koech(Facebook), @sophie.cro (Instagram)

How to break World Records and open a High Altitude Training Center? In this episode, I talk to Lornah Kiplagat, who has broken several World Records from 5k to half marathon. With Lornah, a Dutch Olympian originally from Kenya, I talk about what changed for her once she called the Netherlands her second home, and what made her build the High Altitude Training Center in Iten. We talk about how the value of running has changed for her throughout her life, which Dutch races she remembers as her favorite ones, and what future plans she has to impact running in Kenya. Links: lornahsports.com, hatc-iten.com, Lornah Sports Kenya (Facebook), @lornahkiplagat (Instagram), sophie.cro (Instagram)

How to overcome fear in running? In this episode, I talk with Sami Jibril, who I met at the High Altitude Training Center in Iten (Kenya). With Sami, I talk about how we define fearful moments in running, when we encounter such moments, and what strategies we have to overcome these. Sami, who used to be fearful before and during many of his races, explains the gradual shift in perception that made him train and race as a happier and more resilient runner. Links: @sophie.cro (Instagram)

When is coaching in running useful? In this episode, I talk with Wout Daniels, a Belgian athlete currently preparing for the Belgian Championships over 10k, who I met at the High Altitude Training Center in Iten. With Wout, I try to define coaching in running and the advantages and risks of having a coach. Wout provides insights of how he established a coaching team around him and how each team member helps him in becoming a better athlete. Links: @woutdaniels (Instagram), @sophie.cro (Instagram)

What's the idea and who is the host behind the podcast "International Running Enthusiasts"? In this episode, I provide an introduction to my podcast and myself. I talk about why I want to start this podcast, how each episode will be structured, and provide background info on my running and language enthusiasm. Most episodes consist of: - introduction - running update - intro questionnaire - main interview - lessons learned - (social media) links - outlook to next episode Links: @sophie.cro (Instagram)