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.

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.