In the last years a lot was written about the 80/20 training principal and how it should be the best for runners. But is it really the best? Does 80/20 training really work? Or are there other training principals that work better?

I found a study that claims, that 80/20 is not the best and while looking back at my last marathon training plan I realised, that I did almost the same as suggested by this study. It worked more then well for me. With this kind of training structure I was able to run a 12 minute marathon PB last year in Berlin.

If you need a free training plan that works, a personalized training plan or if you have any other running related questions ... download the training plans or send me an email over: runandsmile.net

Are you struggling to run a fast 5k or 10k if you mostly run half marathons or marathons? Scaling down the distance doesn’t mean that we able to run much faster. Find out why and find out what to do to successfully run faster when scaling down the race distance.

If you need good running training plans that work or if you need personal support you can get it on the runandsmile.net webpage.

The running story of Sarah is a bit different. Why? Well her first race was a marathon. Not just any marathon but the New York City marathon. Well, since then she did also half marathons and 10k races ... and for this year she plans ... well, listen to her and you will find out about her running story, her life, her plans ... and even some tips for those new to running.

And last but not least ... Sarah just started her own podcast: "But she did" 

What is important to become a runner? How to start with your running journey? What kind of equipment do you need?

Find answers to this questions and more in this weeks episode of the podcast.

Free training plan "From walking to jogging" and "From jogging to running": runandsmile.net

How to build strong habbits with coach Lauren: Appple podcast

What are the plans of this podcast for 2023? Did I manage to achieve my running goals in 2022 and what the plans are? You will find answers listening to this episode as well as some other running related plans that I set for 2023.

If you have any running related questions feel free to contact me over the contact page on runandsmile.net on the webpage you will also find free training plans for most distances, that help many runners from all around the world.

What pace do you need to run? How your training should be structured? What about the longrun? Do I need tempo runs and how fast do they need to be? What about fueling?

In this episode you will find answers to all the questions regarding on how to run a sub 2 hour half marathon. If you have more questions or you need a personalized training plan or support please fill out the contact form you'll find on: runandsmile.net

Should we be running outside in the cold? Are there benefits from running in the winter cold? Do we need to follow any guidelines for running in the cold? How should we structure or running training in winter?

Find answers to all this questions as well as an insight of how I structure my winter running in this episode of the podcast. 

If you need more personal advice feel free to drop me a line over the contact form you will find on runandsmile.net

Carbon plated running shoes are probably the best option when it comes to long distance running. But before you buy yourself the first pair you should know a few facts about the shoes and how they work. I will not compare different models or review them, instead I will give you some advice on how to start using carbon plated running shoes.

If you are looking to buy a pair you can use my affiliate link for the top4running European online store below and with code: Roman you will get an additional 5% discount on most running shoes

https://top4running.si?a_box=zvgjvrq8

Every now and then we are out of ideas for Christmas gifts. So today I’ll give some ideas for different gifts that you can get for a runner, or someone who wants to start running. No, it’s not running shoes. There are many different options as gifts that are better and easier to buy.

For running gear and gift vouchers:

https://top4running.com/?a_box=zvgjvrq8 

with code: Roman you will get an additional 5% discount on most of the items

Run and Smile training plans:

https://runandsmile.net/personal-support/

Solestar insoles:

https://solestar.de/

with code: runandsmile20 you will get a 20% discount