Small changes can lead to big things

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 AthleteYou 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:@RomanRunsHappyor send me an email:[email protected] 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 10kSub 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 & Nobleit'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.