Its been a while!

I am coming back with a lot of reflections & learnings from past travels and a business coaching we started.

I hosted a workshop for physios in Hamburg, hosted another workshop on how to help elite athletes getting rid of chronic tension in Mallorca and went to Doha to visit a conference in Aspetar. Spoiler: its all about people.

Thanks for tuning in,

Andi

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If you have any questions or topics you want me to talk about, feel free to shoot me a message.Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,AndiFind me on IG: @the_andi_g

Edit: Juju Kim / IG: @juju__kimGraphic Design: Anna Ruther / IG: @tabula__rassaSound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

Dora Atim joins me for a conversation about what it means to take up space in running: as a coach, as a Black woman, and as someone who's had to navigate both visibility and vulnerability in the trail world.

We talk about what really happened in 2022, how she started Ultra Black Running, and the parts of coaching that don’t always get talked about - from overstimulation in the classroom to managing people's unrealistic goals.

Dora speaks openly about the emotional side of running, being labeled “too much,” and the fine line between discipline and obsession.

Thank you Dora for your honesty and trust!

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If you’re a runner, coach, or just curious about the science and culture of human movement, this one’s for you.

If you have any questions or topics you want me to talk about, feel free to shoot me a message.Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,AndiFind me on IG: @the_andi_g

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this solo episode of Beyond Strides, I’m sharing a mix of life updates, coaching insights, and a deep dive into one of the most fascinating concepts I’ve recently learned about: critical speed.

I talk about how taking a proper holiday reset my creativity, what I’m learning from two of my current rehab clients, and why the mental side of coaching is just as important as the physical. I also take you through my own recent 5K race, how I paced it, and how critical speed might be a smarter way to think about zones and race prediction than heart rate or lactate testing.

Along the way, I answer some great community questions about running stiffness vs. softness in running, share my experience with sciatica and nerve pain, and reflect on why having women’s voices in this space really matters.

If you’re a runner, coach, or just curious about the science and culture of human movement, this one’s for you.

If you have any questions or topics you want me to talk about, feel free to shoot me a message.Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,AndiFind me on IG: @the_andi_g

Edit: Juju Kim / IG: @juju__kimGraphic Design: Anna Ruther / IG: @tabula__rassaSound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode, I’m joined by Matt Carpenter – a sports scientist and physiologist with a deep understanding of endurance performance and human metabolism.

We dive into:

• The truth about ketogenic and low-carb diets

• Why mitochondria matter more than you think

• Lactate, VO2 max, and the science behind real performance gains

• How altitude, heat, and different training types shape adaptation

• The challenge of making science simple — and accurate — in a world of social media noise

• How to interpret research (and call out bro-podcast bullshit)

If you have any questions or topics you want me to talk about, feel free to shoot me a message.
Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,
Andi
Find me on IG: @the_andi_g

Edit: Juju Kim / IG: @juju__kim
Graphic Design: Anna Ruther / IG: @tabula__rassa
Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

The Wednesday Q&A is back - on a Thursday and in a longer format.

This time I am answering following questions:

1) My take on Pilates / Barre / Reformer

2) Introduction to Running for Overweight Clients

3) Running by Pace vs. Heart rate in Hilly Terrain

4) My Long COVID Journey and how I fought back after post viral fatigue

5) Corrective Footwork & Footwear and application in daily life

6) Rehab Strategies for a Client w/ Labral Tear

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If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

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Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode of Beyond Strides, we delve into the fascinating connection between nature and the human brain. It's no secret to those who know me that I not only love spending time in nature but that it is my number one tool to meditate & calm down.

Join us as we explore how spending time outdoors can influence brain activity, enhance cognitive function, and reduce stress.

My guest, neuroscientist Sarah LoTemplio, shares her research on the restorative effects of natural environments and discusses the science behind why a walk in the park might be just what your brain needs. Tune in to discover how nature can be a powerful tool for mental well-being and cognitive health.

Many thanks to Sara for this insightful conversation! If you want to follow her work - visit her lab's website :)

https://saralotemplio.wordpress.com/

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If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode, I talk with Juju about her journey as an ultra runner. We get into the realities behind it: burnout, post-race crashes, the role of nutrition, and the mental and financial pressure that comes with preparing for long events. Juju shares how the sport changed her, how she had to reframe her goals, and what it actually takes to recover — physically and emotionally. We also talk about community, self-trust, and what you learn about yourself when you're deep in the pain cave.

00:00 Introduction to Juju's Journey

02:56 Burnout and Recovery

05:22 The Decision to Run an Ultra Marathon

08:15 Training Challenges and Adjustments

10:49 Reframing Goals and Expectations

13:31 Nutrition and Energy Management

15:50 The Financial and Social Costs of Ultra Running

18:22 Support Systems and Sponsorships

20:50 Preparing for the Race Day

23:47 The Experience of Running the Ultra Marathon

36:39 The Power of Teamwork in Ultra Running

37:16 Memories of the Race: Peaks and Pain

39:43 The Pain Cave: Pushing Through Limits

41:14 Training Strategies: Breaking Down the Distance

43:48 The Importance of Recovery: Learning to Rest

53:29 Post-Race Blues: Navigating Emotional Recovery

59:05 The Journey Beyond the Finish Line: Embracing the Process

01:05:24 Sacrifices Made: The Cost of Commitment

01:08:23 Reflections on Future Challenges: Embracing Adventure

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If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

Rehab often fails — not because people aren’t trying, but because the system isn’t built to support long-term recovery. In this episode, I share my own rehab struggles, why chronic injuries are so poorly treated, and how to advocate for yourself in a medical system that often overlooks context.

I walk through two Achilles rehab stories that show why strength training, appropriate loading, and individualization matter. We touch on pain, biomechanics, mental health, and why walking is more powerful than you think.

This episode is about what real rehab looks like — collaborative, patient, and tailored to the person, not just the injury.

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If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this first guest episode of Beyond Strides, I sit down with Ieva — movement lover and community builder — to talk about what it really takes to create something meaningful as a woman in a male-dominated industry. We get into the messy, beautiful reality of building community through sport, the mental and emotional toll of competition, and why movement has to be about more than performance or aesthetics.

We talk about our own upbringings in Lithuania and Berlin, what COVID did to our sense of belonging, and the identity shifts that come with growing older in sport. I share my story of finding my way back to running — not through metrics or milestones, but through intuition and mental health — and Ieva opens up about the challenges of starting Beyond Berlin, a space for connection and liberation through movement.

This conversation is for anyone who's ever felt like they didn’t quite fit into traditional sports spaces. We talk about gender dynamics in coaching, accessibility in tennis, the illusion of social media leadership, and what it actually takes to build an inclusive, honest, and sustainable sports culture.

If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode of Beyond Strides, I dive into the growing trend of hybrid training, with a special focus on Hyrox events. Over the last months I got many clients who want to train & perform for a hyrox event, but got injured along the way.

I share my thoughts on how to structure training to stay injury-free, why building a solid foundation is non-negotiable, and what strategies actually work when it comes to hybrid training.

I also talk about the role of proper nutrition, how to understand and manage fatigue, and how to approach race strategy for Hyrox competitions.

Lastly, I reflect on the community around Hyrox and why inclusivity matters so much in fitness spaces.

If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode of Beyond Strides, I reflect on the Berlin Half Marathon and the difference between running for joy and racing. I talk about setting realistic goals, staying process-focused, and avoiding comparison traps. I also share thoughts on post-race blues and why keeping running playful matters.

If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode, I dive deep into the role of strength training in a runner's performance and longevity.

From breaking common myths to sharing my own training journey, I explain why movement patterns matter more than muscle isolation and how to build a strength plan that actually complements your running.

Whether you're a beginner or experienced runner, this episode offers a grounded, practical look at getting stronger.

If you have any questions or topics you want me to talk about, feel free to shoot me a message.

Your support means a lot to me - pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

In this episode, we break down the truth behind Zone 2 training.

Is it really the holy grail of endurance? Who actually benefits from it—and who doesn't?

I explore the aerobic vs. anaerobic systems, why heart rate might not be the best guide, and why many running influencers are getting it wrong.

Expect no fluff—just clear, practical advice on how to think about intensity, pace, and long-term progress in your training.

Whether you’re an endurance athlete, coach, or curious runner, this episode will challenge what you think you know about Zone 2.

If you want to support me pls like, comment & share this one - more people tuning in means I can spend more capacity on this work

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

_______

Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak

Hey I am Andi - welcome to Beyond Strides.

With Beyond Strides, I want to take the conversation further—not just in terms of training and rehab, but also by highlighting topics and voices that often go unheard in this industry. It’s about what we choose to talk about, which problems we focus on, and who gets a seat at the table.

My goal is to share knowledge and experience in a way that empowers others and provokes self-sufficiency. There’s a lot of bullshit out there, and knowing what’s real is the first step toward independence—whether you’re a physio, coach, athlete, or just curious about how your body moves and adapts.

To start, I will release solo episodes exploring my approach to running, training, and rehab—sharing insights from rehab client cases and reflecting on my own journey as a young athlete. But I’m also looking forward to inviting guests into this space for honest, challenging, and necessary conversations.

Thanks for tuning in,

Andi

Find me on IG: @the_andi_g

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Edit: Juju Kim / IG: @juju__kim

Graphic Design: Anna Ruther / IG: @tabula__rassa

Sound Design: Johannes Wagner & Felix Wagner / IG: @j.manuel.live & @fjaak