The Happy Runner

Hildee is the perfect person ta say: "It's never to late to change your life". In this episode we chat about her running story, how everything started to her and where the running journey took her. If you want to know more about Hildee and her story, you can find it in the book shoe wrote: Embracing My Inner Athlete You can find more thoughts written by Hidlee in her BLOG

This year everything will be about chasing dreams ... but what is chasing dreams? Is it a special running event? A super fast time I want to run? There's more to chasing dreams that just one or two races ... or a specific time. Tune in and you will find out, what chasing dreams is all about.

In this special episode, we’re taking a moment to pause at the trailhead, catch our breath, and look at the map for what’s coming next. Whether you’ve been with us since Mile 1 or you’re just lace-up for the first time, this is an episode you won’t want to miss. We’ve spent hundreds of miles together discussing training peaks, recovery naps, and the pure joy of movement. But as the running world evolves, so is The Happy Runner . Today, we’re pulling back the curtain on some exciting new directions for the show. Feel free to reach out to me on Instagram or Threads: @RomanRunsHappy or send me an email: run@runandsmile.net In 2025 The Happy Runner was selected by MillionPodcasts as one of the Top 60 Marathon Podcasts, Top 60 Running Motivation Podcasts and Top 100 Running Podcasts on the web: https://www.millionpodcasts.com/marathon-podcasts/ https://www.millionpodcasts.com/running-motivation-podcasts/ https://www.millionpodcasts.com/running-podcasts/

The last few months I worked towards Budapest Marathon. I will briefly touch my training, talk about the course and my race day experience and maybe give you some tips, if you decide to run Budapest Marathon. The Happy Runner was recognized by FeedSpot as one of the top 10 running motivation podcasts. It's a big honor and I'm very proud, that my work get's recognized and rewarded. FeedSpot Running Motivation Podcasts

10k's are very popular and for many runners a sub 60 minute 10k is a big goal. In this episode I talk about what it takes to run a sub 60 minute 10k. You will get advice on how to start, the weekly structure of the training and how long it takes to achieve this goal. The training plan, that support this episode is published on the RunAndSmile webpage: Guide to sub 60 min 10k Sub 30 minute 5k is one of the first goals you make when you start running. Therefore I decided to record this episode and give you my insights what it takes to run a sub 30 minute 5k. You can find the training plan on the Run And Smile webpage, just click on the link: Guide to sub 60 minute 10k

In this episode I host Hilary to talk about her book “Couch Potato to Endurance Athlete: A Portrait of a Non-Athletic Triathlete” I know, triathlon is not a topic I normally cover in this podcast but running is part of triathlon and to be honest we mostly talked about running. If you want to reach out to Hilary, feel free to follow her on Instagram: hilarytopper And if you are interested in her book you can find it at: Barnes & Noble it's available as paperback or e-book. Hilary also wrote the book "Unlocking the Triathlon: The Beginner's Guide to Competing in a Triathlon Anyone Can Tri" The book will be available from January 2026. You can order / preorder the book at: Barnes & Noble

Sub 30 minute 5k is one of the first goals you make when you start running. Therefore I decided to record this episode and give you my insights what it takes to run a sub 30 minute 5k. You can find the training plan on the Run And Smile webpage, just click on the link: Guide to sub 30 minute 5k

Over the last few months I did some small changes to my running approach and yes, I hope they will lead to big things. We can all get stuck in the same routine after some time and then at latest is the time to make some changes. Don't be afraid to step out of your comfort zone and try out new things. Some will work for you, others won't. As with most things running: don't try to replicate another runner. What work for one, might not work for the other.

Manchester Marathon was one of the subjects we talked about. You will find lots of tips and advice from Tina, find out about her running journey and hear about her future plans. She is an amazing young women, running for a very special cause.

Just today I had a run that didn't go to plan. But that's ok. We still get benefits out of such runs and I'm sure there is no one, who can perfectly execute each run. I analyzed my run and I know the reasons, why today's run didn't go to plan. What's most important: I laced up my running shoes and went out running. That's what counts.

As soon as you get a bit serious about running and you want to improve, all your runs should have a purpose. In today's episode I will talk about the type of runs you should be doing on a weekly basis and the purpose behind these runs. If you have a question regarding this topic, feel free to leave it in the comment. I will do my best to answer.

Siobhan just got back from Japan, running Tokyo Marathon. In this episode of the Happy Runner podcast, we talk about Tokyo marathon and the cultural difference in Japan. We also touch Siobhan's running story and her plans. At the end she will give a few tips for all you out there, running London Marathon this year and some running advice in general. Among other's Siobhan is also a running coach.

End of December I made my plan for this year. Over the last two months some changes happen. Therefore I decided to share my plans as a runner now, that my races are booked and the plan looks solid. I will also go a little bit into my training and how my training weeks look right now. There have also been a few changes. Will probably know more about my training in two weeks, when my first mini block ends. But so far I believe, that it has been good to do this small changes and that they are beneficial to my running.

I admit it. I'm one of many runners, who forced the pace. But there is a smarter way to approach training. Not forcing the pace but rather than that letting the pace come to you. This principle works for those training for a 5k as well as for those training for a marathon. If you have more questions about the topic, feel free to leave a comment or drop me an email: run@runandsmile.net

2024 was quite a unique year ... a lot went on and not everything went the way I planned. I had to make quite a few adjustments to my running, some because I changed plans and races, others due to personal matters, In the end I'm still proud of how the year turned out.

Khoula is a mother of 4 and a marathon runner. In 2024 she managed to run 3 marathon majors and she plans to run a few more majors in 2025. But it's not all about running. We also touch how she manages to balance her family, running and her job. At the end of our chat there is also some great advice for all who plan to start running.

There's no universal truth, when it comes to to music during runs. It largely depends on what you find more motivating and enjoyable. For some, music can be a powerful tool to enhance their running experience, while others might find it distracting or prefer the meditative quality of running in silence.

There is enough advice to be found on marathon and half marathon training. But what to do after the race is over? How long does it take to recover from a long distance event and what to do to speed up the recovery? When to start running again? Answers to these questions and much more in the interview I had with running coach Karoline. If you want to reach out to her and find out more about her work, click on her linktree or contact her over Instagram: @runnerkarolineolsen

I did it. The 50th edition of Berlin Marathon. Find out, how my experience over the weekend was and of course also how my race went. I even talk a little bit about my training, my goals for the race and towards the end some advice for those of you, planning to run Berlin Marathon. If you are more into reading, you can find my race day review in this link: Berlin marathon review

A sub 4 hour marathon is a big deal for a lot of runners. in this episode I'm not going to talk how to train for it, rather I will dive into advice, that will help you on race day. There are things you can control while running a marathon and you should control as much as possible. It will help you take some pressure off and make it easier to achieve your goal, a sub 4 hour marathon.