When becoming more competitive and trying to run faster and further, running can soon become a second full time job. Don’t let it happen. Running should be something that makes us feel good, something we enjoy and love to do.

I know we all follow training plans to achieve our goals. There are distances and paces we should be running in order to do so but still, try to run more by effort and feel. In the end effort is the only metric your body understands.

You'll find a few tips in this episode that you can follow if running becomes too serious.

Today I host Kit. A runner, youtuber and a triathlete. She will share some insights into her running background and talk, why entering running races is a good thing. More then that she will also give some advice for those new to running and those of you who just started. Who knows, maybe she will even inspire you to lace up your shoes and go outside.

And as promised, here is the way to her youtube channel: click

As most of us I was not lucky enough to run London marathon next year. Now with this out of the way I made my final plans till the end of this year. Not just around the races I'm gonna run but also how I'm gonna train for my next marathon.

Sure: there are some things that will just stay as they are but otherwise I'm gonna try out a few new things and from the first few weeks I did some of them I know they work.

If you need help with your training or if looking for a training plan or coach go over to the Run and Smile webpage to contact me.

It there a magic formula, a quick fix that will make you run faster?

Well if there is such a thing please share the information with me. As far as I know it takes time, dedication, consistency, hard work and mental strength … and that is the ugly truth about running faster.

Summer started a few days ago in the northern hemisphere. It’s warmer and the outside conditions during the next few months will not be in our favor. In this episode you'll find my tips, that will help you to enjoy your runs even during those hot summer days.

Maybe the best of all advices is the goal and reward system I talk about. It's the first time I'm trying this for myself and after just a few weeks I can see that it work. At least for me.

If you are looking for a good drink mix you can check out victus sports. It's an affiliate link and I get a small commission from each purchase:

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There are many different was or techniques to overcome dark thoughts when running a race, a long or a fast run. I speek mostly from my own perspective and what helps me.

Most important is to mentally prepare yourself for the race. You'll find more on the topic in the previous episode of The Happy Runner. If you are well prepared, chances are that you may not drift away into the dark.

At the end of this episode I also give my thoughts, why we get dark thoughts during races.

If you want to get more tips or you need a training plan for yourself you'll find all of it and more at the Run and Smile webapge

Mental training for a race starts way before race day. For me it starts when I plan my next race and start working on my training plan. Personally I think that with mental training our running will improve. Not only the speed we are running at. We will be happier, more focused and running will become easier and more manageable, even on those harder days.

I use a lot of visualization techniques when preparing for races. Why I do them, how I do them and when? Well, you will find out this and even more in this episode.

If you need help with a training plan or your mental training, contact me over the Run and Smile wepbage

Years ago I was in a bad place. I had demons, a lot of questions I couldn’t find answers for and I was barely able to make it through the day.

I was introverted, much more than I am today and unhappy. Not only with my life but also with the way I looked like. As if that wasn't enough I went through a divorce. But the I somehow discovered running. Not by chance, sport was always part of my life. It was the one thing that changed my life. Looking back, running saved my life and is still saving it.

Many people have demons, many don't know what they should do and are mentally in a bad place. I'm not telling, that running will help everyone as it helped me but maybe, just maybe it will help you.

It's obvious that after a marathon or half marathon we first need to rest. But before we jump back into our running we also have time to do all those things we neglected a bit during the last weeks because of all the running we did.

It's time to explore new routes ... to run by feel ... to look around and enjoy ... to be happy. To run because we want to run, not because there's a training planed.

And remember: life is not just about running. Plan a vacation, maybe a short city break ... without running shoes.

What happens after we hit 50, is a decline in performance. A decreasing aerobic capacity, loss of muscle mass and an increase in body fat. There are ways to slow the changes or even reverse them. Not huge changes. What we as runners need to do are small changes that will postpone the changes in our body. If we start to train and live smart we still will be able to run fast and strong after 50.

I'm 52 and just a few weeks ago I ran my marathon PB and about 6 months ago, just before I turned 52 my half marathon PB. If you ask me it's possible to run fast after 50 but you need to be smart about your training, nutrition and recovery.

In case you need a training plan fitted to your age all you need to do is to contact me over the contact form on Run&Smile and I will get back to you.