Scott's achievements are quite remarkable. He was the first Welsh Person that finished many endurance races. I'm not gonna give out too much in this description. Best would be to hear it from him ... the races he ran, the training he puts in, his goals and his work for the Operation Smile charity. If you want to find out even more about Scott you can browse through his webpage. 

If you will stick to our chat to the end you'll also get some advice. What he said works for those who just started running and for those of us already running for years.

We can still run fast when getting older but there are a few things we need to concider. Probably the two most important are my first and my last advice. Not that all the others don't matter. 

All in all we need to train smarter. But before I'll go too much into detail listen to the episode and find out how I managed to run a personal best over the marathon distance at the age of 52. I know, what works for me might not work for you but you can give it a try.

If you need help with your trianing or if you have any other running related questions feel free to contact me over social media or over the contact form on runandsmile.net

We all know the importance of aerobic base training and we know that this is the foundation we as runners need to start with our race specific work. But is aerobic base training just about running easy and moderate? Do we also need to include some faster workouts, interval sessions and tempo runs into our aerobic base training? Is this maybe the time to try some new things?

You have questions, I give you answers.

And if you need a training plan for your next race, maybe even some personal support or if you have any running related questions, just visit: runandsmile.net and download the free training plans or contact me.

Well there’s no easy answer to the question. Some train for up to 20 weeks for a race, some only a week or two. Personally I’m not a fan of too long training blocks when it comes to running. A better solution in my eyes is to … well, you’ll find out more if you listen to the episode.

If you are looking for a free training plan that works you can get one at: runadsmile.net and if you need a personalized training plan or other running related advice just contact me over the webpage.

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.