Sub 30 minute 5k is one of the first goals you make when you start running. Therefore I decided to record this episode and give you my insights what it takes to run a sub 30 minute 5k.
You can find the training plan on the Run And Smile webpage, just click on the link: Guide to sub 30 minute 5k
Over the last few months I did some small changes to my running approach and yes, I hope they will lead to big things. We can all get stuck in the same routine after some time and then at latest is the time to make some changes.
Don't be afraid to step out of your comfort zone and try out new things. Some will work for you, others won't. As with most things running: don't try to replicate another runner. What work for one, might not work for the other.
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.
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:
