The Happy Runner

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...

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...

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...

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 to...

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 th...

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 w...

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...

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...

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...

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...

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 seri...

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 addit...

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 b...

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....

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...

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...

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 aft...

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 en...

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 whe...