The Happy Runner

Manchester Marathon was one of the subjects we talked about. You will find lots of tips and advice from Tina, find out about her running journey and hear about her future plans.She is an amazing young women, running for a very special cause.

Just today I had a run that didn't go to plan. But that's ok. We still get benefits out of such runs and I'm sure there is no one, who can perfectly execute each run.I analyzed my run and I know the reasons, why today's run didn't go to plan. What's most important: I laced up my running shoes and went out running. That's what counts.

As soon as you get a bit serious about running and you want to improve, all your runs should have a purpose. In today's episode I will talk about the type of runs you should be doing on a weekly basis and the purpose behind these runs.If you have a question regarding this topic, feel free to leave it in the comment. I will do my best to answer.

Siobhan just got back from Japan, running Tokyo Marathon. In this episode of the Happy Runner podcast, we talk about Tokyo marathon and the cultural difference in Japan.We also touch Siobhan's running story and her plans. At the end she will give a few tips for all you out there, running London Marathon this year and some running advice in general. Among other's Siobhan is also a running coach.

End of December I made my plan for this year. Over the last two months some changes happen. Therefore I decided to share my plans as a runner now, that my races are booked and the plan looks solid.I will also go a little bit into my training and how my training weeks look right now. There have also been a few changes. Will probably know more about my training in two weeks, when my first mini block ends. But so far I believe, that it has been good to do this small changes and that they are beneficial to my running.

I admit it. I'm one of many runners, who forced the pace. But there is a smarter way to approach training. Not forcing the pace but rather than that letting the pace come to you.This principle works for those training for a 5k as well as for those training for a marathon.If you have more questions about the topic, feel free to leave a comment or drop me an email: run@runandsmile.net

2024 was quite a unique year ... a lot went on and not everything went the way I planned. I had to make quite a few adjustments to my running, some because I changed plans and races, others due to personal matters, In the end I'm still proud of how the year turned out.

Khoula is a mother of 4 and a marathon runner. In 2024 she managed to run 3 marathon majors and she plans to run a few more majors in 2025. But it's not all about running. We also touch how she manages to balance her family, running and her job. At the end of our chat there is also some great advice for all who plan to start running.

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

There is enough advice to be found on marathon and half marathon training. But what to do after the race is over? How long does it take to recover from a long distance event and what to do to speed up the recovery? When to start running again? Answers to these questions and much more in the interview I had with running coach Karoline. If you want to reach out to her and find out more about her work, click on her linktree or contact her over Instagram: @runnerkarolineolsen

I did it. The 50th edition of Berlin Marathon.Find out, how my experience over the weekend was and of course also how my race went.I even talk a little bit about my training, my goals for the race and towards the end some advice for those of you, planning to run Berlin Marathon.If you are more into reading, you can find my race day review in this link: Berlin marathon review

A sub 4 hour marathon is a big deal for a lot of runners. in this episode I'm not going to talk how to train for it, rather I will dive into advice, that will help you on race day. There are things you can control while running a marathon and you should control as much as possible. It will help you take some pressure off and make it easier to achieve your goal, a sub 4 hour marathon.

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

Vltava Run is a 377 kilometer running race between Zadov and Prague. It's probably the most beautiful race I ever ran but on the other hand also the hardest one. Not only will I give you my thoughts on the 3 of the 36 sections I ran, but you will get some advice if you intend to run the race in future.

I just ran the first 100 kilometers in the New Balance SC Elite v4. One of the most anticipated carbon plated running shoes of early 2024. Will try to give you my honest opinion on what I think about the shoe and how it felt running in it. I also wrote and published a review. It's available on the rundandsmile.net webpage.

Shin splints are one of the most common injuries for runners. In this episode we talk with Marie what they are, why we get them, how to avoid them and what to do, if we get them. As for all injuries, we should seek advice from an expert and as Marie is one, you can reach out to her, if you need. You can find more on the subject on this LINK or How to get rid of shin splints FAST

I waited quite long to publish my goals for this year. But just over the last days I finalized my race plan for this year. Therefore I'm publishing my goals end of February. Not only my running goals but also my personal goals for the Happy Runner podcast and some other running related goals I have for this year. If you would like me to address a special topic in the podcast feel free to mail me at: run@runadnsmile.net

Rather than exact training plans I want to talk about all aspects that are important when training for a fast 5k and also the fact why marathon and half marathon runners like me are struggling to run a fast 5k. This episode is also for those new to running that want to get advice on how to run a 5k race faster. In case you need a training plan according to your personal goals you can reach out to me over email: run@runandsmile.net

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

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

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

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

Like you and me, Aubrey is an average runner trying to get less average. His youtube channel Aubrey Running is one of the best places for you, if you are an average runner or new to running. You will get information about training, races and a lot of shoe reviews. Aubrey is a man of many running shoes. Well, in this episode we haven't touched running shoes but you'll hear his running story, his plans for next year and a lot of advice for the everyday runner.

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

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

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

I trained for 14 weeks, my training went good and I was ready for the second marathon of this year. But sometimes not everything goes to plan … so we need to adopt and do the best we can. When running marathons we mostly have 2 or 3 races a year and if something goes wrong there are not as many chances to get it right. But still we need to stay positive in make the best out of it. Not everything went the way I planned in Ljubljana. I had issues almost from the start. But I was 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 good thing. More then that she will also give some advice for those new to running and those of you who just started. Who knows, maybe she will even inspire you to lace up your shoes and go outside. And as promised, here is the way to her youtube channel: click

As most of us I was not lucky enough to run London marathon next year. Now with this out of the way I made my final plans till the end of this year. Not just around the races I'm gonna run but also how I'm gonna train for my next marathon. Sure: there are some things that will just stay as they are but otherwise I'm gonna try out a few new things and from the first few weeks I did some of them I know they work. If you need help with your training 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.