The Happy Runner

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...

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...

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 Ha...

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 d...

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...

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...

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 tr...

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 r...

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 res...

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.