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.

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.

Cara is a runner and a woman who suffered from anorexia. Listen to this weeks episode to find out more, how running made her help to deal with her eating disorder. Another topic we discuss are her running goals and suggestions to other who suffer from an eating disorder. Cara has her own webpge where she writes about her running and also other life topics. You can find it at: www.carajasminebradley.com

Nabaa is a girl who moved some time ago from Dubai to the UK and discovered running just recently. Running for her is the next step in her journey to loose weight and she always had the wish to run a half marathon. Listen to this episode to find out how running and exercise changed her life to the better and she gained much more confidence since working out and running. At the end Nabaa will also share some personal tips how to get into physical exercise or running if you are new to the sport.

This is the second episode of The Happy Runner podcast with endurance coach Lauren. In the first we talked about long term goal setting, in this one about building strong habits. Well we don’t just talk about how to build strong habits as a runner and how long it takes. We also touch the subject of goal setting, motivation and the mental side of running.

In this episode of The Happy Runner podcast I host Mike, a runner and the author of the book “Find time for Exercise” we chat about his running background, his plans for this year and about the book he wrote. But there’s more to it: Mike gives advice how to find time for exercise and what challenges you can set for yourself. If you want more about the book you can reach out to Mike on his webpage: https://findtimeforexercise.com

In this, the first episode of The Happy Runner podcast in 2022, you will find all the advice you need to start running. Many of you made running a new year’s resolution. That is why this episode is the first one of the year. But there is also a lot of advice for those returning to running after an injury and those who just took a longer break from running. All the training plans you need to start running or get back to running are on our webpage: runandsmile.net … happy running

I just want to wish you a merry christmas and share some personal thoughts today on christmas day with all you runners from all around the world. It’s the last episode of 2021. Hope you will keep listening to this podcast in 2022.

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 and runner is planned. I just need to follow what works best for me and the results will come.

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 a running coach contact Harry on instagram.

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 Happy Runner podcast you will also hear, how I use caffeinated products.

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.

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.

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 dress up for your runs in colder weather and the gear you need.

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 herself is truly a happy runner and if you want to know more about running tours or Run of a kind listen to our chat. For more information visit the Run of a kind webpge: www.runofakindbirmingham.com and book your own running tour.

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 big city marathons where you need to pack your race bag in advance and leave it with the organizers.

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.

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 train and never try something new on race day.

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 race.

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 rest period.

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.

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.

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.

It’s the second time I talk with running coach Harry. This time about the benefits of slow running. But we cover much more then that in this episode. First we talk how a training plan should be structured, what types of runs do we know and with an example we go through the paces for easy and recovery runs. In the end we also mention strides and the importance of them. If tou have more questions for Harry, you can reach out to him on his webpage https://www.harrylancaster.co.uk/

We all loose motivation to go out running from time to time. In this episode of The Happy Runner podcast I talk about different techniques that will help you to find your running motivation. But not only do I talk about the most common techniques. I also talk about what works for me that I don’t loose the motivation to go out for a run. We are all different, so try out what you think could work for you and you will find just the right combination of things that keep you motivated to go out running.

We probably all thought or think about getting help when it comes to running. So what is the role of a running coach and how does coaching for runners work? Harry will answer those questions and also give advice to those new to running and those in the over 40 age group. You will learn that a running coach does not only look after your running but can also be a person to push you forward and motivate you on your path to achieve your running goals.

Today I host Andy. You probably know him or his youtube channel The FOD Runner, where he talks about running shoes, his training and running races. In this episode of the Happy Runner podcast we talk about his view of some running related topics as well as his running background and his plans for this year. Andy is a competitive recreational runner, he ran two marathons under 3.00 hours so far. Listen to the episode to find out more about Andy and his approach to running.

In this episode of the Happy Runner podcast I talk about marathon race tactics. How to set your race tactics, what is important to run a strong marathon, when and how to practice your marathon race tactics. A marathon is not an easy race, so you really need to practice also your race tactics, not only your running. Listen to the episode to find out more.

In this episode of the happy runner I host Brodie, a physiotherapist for the forth time to talk about running injuries above the knee. Not only the legs but also the hip area. At the end of our chat we discuss also some lower leg problems that happened to some runners while using carbon plated running shoes. You will find out about the injuries, what causes them and what you can do to prevent them.

It’s not just the runners knee that can cause us problems. There are a few more injuries aroud the knee. Listen to Brodie as he explains the running injuries around the knee area and also about the steps you can take if injured.

Today I did my first half marathon race of 2021. In this episode of the happy runner I talk about why I picked this race, my race plans and a short race recap. In addition I also talk about my running from the end of January till now and my plans for the next few months.

Heather is a psychologist and an ultra runner, who ran on different continents. So she is the person to talk about the mental side of ultra running. It’s all about keeping those negative thoughts away, concentrate on what you are doing, enjoy the views and the trails. That’s one of the concepts to make ultra running a bit easier. You will have rough patches running an ultra race, so you need to train your mind to get through them. In this episode of the Happy Runner podcast you will not only learn what helps Heather to get through her ultra races, but also what works for me as a marathon runner.

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.

Molina is a runner, a physiotherapist and she has also Yoga and Pilates classes, so she is more than qualified to talk about Yoga and Pilates for runners. In this episode you will learn what yoga and pilates are and of course, what benefits you can get as a runner from yoga and pilates. The benefits are not only physical but also mental. While pilates can serve as strength training, yoga on the other hand has mental benefits. And yes, pilates can make you run faster and for a longer period of time. If you want to know more about the subject you can visit Molina’s webpage: www.molinamarshall.co.uk

In this episode of the happy runner podcast I talk with Brodie, a physiotherapist, about running injuries below the knee. We go through plantar fasciitis, achilles pain, shin splints and stress fractures. We also talk about self detection of running injuries, self treatment and advice regarding running injuries you can find in the internet.

Heather is an ultra runner who ran all around the world. In this episode of the happy runner podcast we talk about her training for ultra races, how she builds her training blocks and what is important from her point of view to do ultra running. You will learn about all what is important to become an ultra runner. She shares some tips for those new to ultra running, about the nutrition and some tips how to go from road running to ultra running. We also touch her running history, her plans and her most remarkable experiences as an ultra runner.