The Happy Runner

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 li...

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...

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...

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 t...

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% discoun...

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...

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

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

As we get older we can still run fast or even faster. But we need to follow a few tips that I talk about in this episode and we need to be smarter. If you want help with your personal running training, feel free to contact me: runandsmile.net … just fill out the contact form … or email me: run@runandsmile.net #fitover50 #runningwhenolder #runningtips

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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