What's awesome about aquajogging?

In this episode, I talk to Bouke Scheltinga, a Dutch triathlete, who has discovered aquajogging as a fun and effective way to recover from his recent bike crash. We talk about how aquajogging works, describe different exercises and discuss the benefits it has for runners and triathletes. We wonder if aquajogging rightfully has a boring image and explain why we both run every week in our aquajogging belts.

Links: @bscheltinga (Instagram), www.triathlonbroers.nl (Podcast), @sophie.cro (Instagram)

What distinguishes trail from road running? 

In this episode, I talk to Pierre-Emmanuel Alexandre, a French athlete who has many years of running experience on the track, cross, road and trail. We talk about how to define trail running and how to become a trail runner. We discuss differences compared to road running in terms of the mentality, the preparation, the communities, and the running experience. 

Links: Pierre-Emmanuel Alexandre (strava), @petit.ecureiil (Instagram), @sophie.cro (Instagram)

How to find your distance as a runner and being supported by a coach? 

In this episode, I talk to Herman Moelard, who coaches runners since more than 32 years. We talk about he went from running 25 marathons, to taking coaching courses, to having his own coaching company Running Academy NL. Herman shares insights on what he wants to teach his athletes and what his athletes have taught him. We talk about moments that made him proud as a coach, like when his athlete Ingrid Prigge, who is a Dutch champion over various distances, succeeded at her first marathon. Herman explains that the coach should always adapt to the uniqueness of each athlete and what that means for the training plan. 

Links: www.therunningacademynl.nl, @sophie.cro(Instagram)

How to train smart and prevent running injuries? 

In this episode, I talk to Isaiah Kosgei, who used to be a professional Kenyan runner and now runs a fitness & massage therapy clinic in Iten (Kenya). We talk about common mistakes and injuries that he has observed in his clinic and what he advises to avoid these. Isaiha explains his credo of inclusive training, in which athletes wanting to get faster, should consider running smart over running hard. Finally, Isaiha talks about the international marathons he is now running for charity to support Kenyan children. 

Links: Isaiah Kosgei (Facebook), Iten Fitness& Sports Massage Therapy (Facebook), @sophie.cro (Instagram)

What does writing and running have in common?

In this episode, I talk to Toby Tanser, author of the best-seller of 'Train Hard, Win Easy: the Kenyan Way', 'More Fire', and 'the Essential Guide to Running the New York City Marathon'. Toby explains how he first came to Iten (Kenya) to train and has returned countless times ever since. We talk about what he learned from training and living in Kenya and about his engagement in fundraising that made him start shoe4africa and build a children's hospital.

Links: shoe4africa.org, Toby Tanser (Facebook), @sophie.cro (Instagram)

How did I experience my running stay in Iten (Kenya)? 

In this episode, I talk about my running experience in Iten, Kenya. I share insights on traveling to Iten, running in Iten, altitude training, sleep, food, staying at the High Altitude Training Center, and the costs. I provide information on what I had to prepare, what I expected, what I experienced, and what I take away from this journey. 

Links: @sophie.cro (Instagram), hatc-iten.com

How do running and writing go together? In this episode, I talk to Toby Tanser who came to train in Iten in 1995 and has since returned countless times. During his first training camp, he started writing down his observations about the Kenyan running culture, which he published in bestselling books like 'Train Hard, Win Easy' and 'More Fire'. We talk about the connection he sees between writing and running and about his future writing plans. While Toby came to train in Kenya, witnessing the living conditions and missing opportunities of many Kenyans, he soon initiated charity projects. Following his philosophy that ‘running heals everything’, he has and still is realizing various charity projects. Links: shoe4africa.org, Toby Tanser (Facebook) 

How can running change your life? 

In this episode, I talk to Dagmara Handzlik, who is currently preparing in Iten (Kenya) for the Marathon World Championships in Doha (Qatar). We talk about how she started running 3 years ago and turned a pro runner, about how the value of running has changed for her and what that has taught her. 

Links: @dagmara_handzlik (Instagram), Dagmara Handzlik (Facebook), sophie.cro (Instagram). Books mentioned: Let your mind run - Deena Kastor, How bad do you want it - Matt Fritzgerald, Endure - Alex Hutchinson, Paula: My story so far - Paula Radcliff, Passion Paradox - Brad Stulberg and Steve Magness

How does a Kenyan living and training in Iten define the Kenyan Running Culture? 

In this episode, I talk to Dennise Koech, who came to Iten (Kenya) one year ago to train and realize his running potential. With Dennis, I talk about how he became one of the many Kenyan runners in Iten dedicating his life to running. We talk about his daily training routines, the team spirit with Kenyan runners like Eliud Kipchoge, and what could be improved in Iten for better training and living conditions. 

Links: Dennise Kaptingey Arap Koech(Facebook), @sophie.cro (Instagram)

How to break World Records and open a High Altitude Training Center? 

In this episode, I talk to Lornah Kiplagat, who has broken several World Records from 5k to half marathon. With Lornah, a Dutch Olympian originally from Kenya, I talk about what changed for her once she called the Netherlands her second home, and what made her build the High Altitude Training Center in Iten. We talk about how the value of running has changed for her throughout her life, which Dutch races she remembers as her favorite ones, and what future plans she has to impact running in Kenya. 

Links: lornahsports.com, hatc-iten.com, Lornah Sports Kenya (Facebook), @lornahkiplagat (Instagram), sophie.cro (Instagram)