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PODCAST

The Happy Runner

Roman Happy Runner

Who am I? An average runner over 50 who like to enjoy running. Every now and then I also go to a race ... mostly marathons and Half Marathons. In this podcast you will fine tips and motivation for average recreational runners and those of you who want to get into running. I will try to interview other average runners, include training tips, my running updates and answer different running related questions.

sports running

All Episodes

00:12:55

Hydration

The Happy Runner ·

2023/08/22

Hydration is one of the most important aspects of running. We all know what we should be doing, but somehow we get it wrong from time to time. There is a fine line between proper hydration, dehydration and over hydration. Yes, even if we drink too much it will cause us problems. Usually the same problems as dehydration and so we think, that we need to drink more. A big mistake, that can cause serious medical issues. I talk a lot of how to get hydration right during a race. It's the same for

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00:10:57

Why testing our fitness is important

The Happy Runner ·

2023/08/15

Do you know your fitness level before starting a training block? If not you may be running your runs way too fast, that can result in fatigue and higher risk of overtraining or even injury. Before we start with a training block we should test or fitness to make sure we will be training according to our capabilities ... not what we hope to be able to run. And during a longer training block an additional fitness test is welcome, so we can adjust our training according to the result from the test. Such

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00:11:16

How a good training structure should look like

The Happy Runner ·

2023/08/08

You can just run every run about the same but there will not be much progress. The smarter way is to hire a running coach or you write a training plan fo yourself. The most important thing is, that your plan has a good structure. A structure, that will support you and is tailored to the goals you have. In the first part of todays episode I talk about the structure of my current marathon training block and in the second part I explain how a structure of a training block should look like, from 5k up

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00:07:29

Don’t make running your second full time job

The Happy Runner ·

2023/07/22

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

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00:18:37

Why entering races is a good thing

The Happy Runner ·

2023/07/15

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

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00:11:17

My plans for the second half of the year

The Happy Runner ·

2023/07/08

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

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00:10:40

The ugly truth about running faster

The Happy Runner ·

2023/07/01

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.

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00:11:40

Tips for summer running

The Happy Runner ·

2023/06/24

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

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00:11:29

How to overcome dark thoughts during a race

The Happy Runner ·

2023/06/17

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

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00:13:42

Mental training for races

The Happy Runner ·

2023/06/10

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

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00:11:57

Running saved my life

The Happy Runner ·

2023/06/03

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

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00:11:20

What to do between marathons

The Happy Runner ·

2023/05/27

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 ..

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00:10:59

Running fast after 50

The Happy Runner ·

2023/05/20

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

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00:13:44

Prague Marathon race review

The Happy Runner ·

2023/05/13

Today I am sharing with you what really happened at Prague marathon 2023 where I ran a new marathon PB of 3:16:02. I have done my best to cover as much as possible and go into as much detail as possible, not only the race but also the course itself and the conditions. So you will find this episode even useful if you plan to run the Prague marathon in the next years. If you have any questions regarding the course or the race feel free to contact me. The easiest way is Instagram Or the contact form

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00:10:20

Prague marathon training, race plans and my first day...

The Happy Runner ·

2023/05/06

It's almost time to run my next marathon. Just arrived to Prague yesterday and tomorrow I'll be standing on the start line of one of the most iconic marathons worldwide. They say it's a 42k long sightseeing tour of the city. But the race itself is just the last day of the journey. For me this journey started in deep winter and it took me 14 weeks to get to this point. Looking back I think I made everything the way I planned. Could I made something different or better? Probably. But

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00:10:52

Oladance wearable stereo review

The Happy Runner ·

2023/04/29

You know I'm not much into review but to be honest I was intrigued when approached by Mike from Oladance to test their earbuds or as they call the wearable stereo. So after more than a year of running without music or listening to podcasts from fellow creators I decided to try running with music again. If you want to find out more about the wearable stereo from Oladance and my thoughts on the product ... well, you can hear all you need to know in this episode of The Happy Runner podcast. If you

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00:11:56

Running strong when over 40

The Happy Runner ·

2023/04/22

When over 40 we are over our prime when it comes to physical activities, running included. But there are still ways to stay and run strong even while getting older. Today I'm not gonna talk much about the impact of age on running. I will rather give you a few tips how to still be able to run strong when in your 40's. One topic that's also addressed in this episode is pilates. Some time ago I hosted Molina on the podcast. She is a Yoga and Pilates instructor and those of you who want to

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00:11:24

Illness or injury during marathon training

The Happy Runner ·

2023/04/15

We probably all had an illness while training for a race. But the closer race day, the more frustrating it can be when we are not able to run. I just had a nasty chest infection last week, about a month before Prague Marathon. Had the same issue a few years back while training for my second marathon but this time around I was smarter. Learned from past mistakes I made and I think I made the right decision this time around. I need to mention, that I don't have a medical background and that I

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00:10:21

What to do after finishing a marathon?

The Happy Runner ·

2023/04/08

The last 12 to 16 weeks where all about running and preparing for your race. But what to do, when the race is over? Should you continue running? Maybe sign up for another race? Should you rest and enjoy life? Well, there probably is no right or wrong answer to this question. But still I addressed a few important points on the topic in today’s episode.

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00:11:25

Half Marathon race recap and training update

The Happy Runner ·

2023/04/01

I just ran my first half marathon of the year and guess what? It was a big learning lesson. Probably this was the most controlled half marathon that I ever ran but it felt good. So don’t go out and make mistakes, learn from my experience. Lately I did some changes to my marathon training and I can feel I’m moving in the right direction with these changes. I feel stronger, more rested and more in control while running. If you want more advice or if you are in need of a training plan that works jump

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205 results

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