My blog
Stay up to date on my running tips & adventures!
Morning vs. Evening Workouts for Runners: The Ultimate Guide to Timing Your Training Like a Pro
Hey, fellow runners! Welcome back. Whether you’re chasing a new PB, building your aerobic engine, or just trying to stay consistent, when you train actually matters more than you might think. ⏰ We’re not just talking about “early birds vs. night owls” here. This is about hormones, body temperature, mental…
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All About Caffeine for Runners: Your Ultimate Guide to Smarter Energy
Hey, fellow runners! Welcome back. Caffeine is more than just a pre-run pick-me-up or a morning ritual—it’s one of the most studied and effective performance enhancers in the athletic world. From improved focus to better endurance, caffeine has become a secret weapon for many runners, cyclists, and endurance athletes. But…
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How to Stress Less & Recover Better as an Athlete
Hey, fellow runners! Welcome back. We all deal with stress—but did you know that stress is also what makes you stronger? 💪 Yep, every time you train, you’re applying stress to your body so it can adapt and improve. But when the stress piles up without enough recovery, it can…
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Strong Tendons, Strong Runner: Why You Can’t Skip This
Hey, fellow runners! Welcome back. Ever wondered why your muscles get stronger—but your knees still ache after a long run?It might not be your form, your shoes, or even your mileage.It could be your tendons. Tendons aren’t just passive ropes connecting muscle to bone. They’re powerful springs that store energy,…
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Breathe Better, Run Stronger: The Power of Breathwork in Running
Hey, fellow runners! Welcome back. Are you really breathing right when you run — or just surviving? Most runners focus on pace, distance, and form… but overlook the one thing they do every single second: breathe.And yet, mastering your breath can completely transform how you feel, move, and perform on…
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Why Heat Training Makes You a Stronger Runner
Hey, fellow runners! Welcome back. Today we’re diving into something that might sound brutal—but is actually one of the most powerful tools for performance: Heat Training. Yep, running in the heat isn’t just a sweaty struggle. If done right, it can help you level up your endurance, recovery, and even…
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Why Lactate Threshold Matters
Hey, fellow runners! Welcome back to my blog. Ever wondered why some workouts leave you breathless and burning, while others feel almost easy? 🤔 Let’s talk about lactate threshold — your secret weapon to running faster and longer! What’s Lactate Threshold Anyway? 🧪 Lactate threshold is basically the point when…
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How Visualization Can Make You a Better Athlete (Backed by Science)
Hey, fellow runners! Welcome back. What if I told you that spending 10 minutes a day with your eyes closed could actually make you stronger, faster, and more focused—without even moving a muscle? Welcome to the science of visualization: a powerful mental technique that athletes around the world (from Olympians…
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Sweat Smarter: How to Hydrate Like a Pro Runner
What’s the sweatiest mistake runners make without even realizing it? Spoiler: it’s not skipping leg day. 😅 Hey, fellow runners! Welcome back. Let’s talk about something that could make or break your next long run, race, or even that easy recovery session: hydration. 💧Not just “drink water and hope for…
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Smart Carbs for Runners: Fuel Performance Without the Crash
Hey, fellow runners! Welcome back to my blog. Be honest: have you ever cut back on carbs thinking it would make you faster, leaner, or more “disciplined”?We’ve all been there. But here’s the thing—if you’re training hard, carbs are not the enemy. They’re your hidden superpower. Used the right way,…
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Cold Exposure for Runners: How to Use Ice Baths Smartly
Hey, fellow runners! Welcome back to my blog. Have you ever wondered if those cold plunges and ice baths are really worth the hype? 🥶 Whether it’s cold plunges, ice baths, or cryotherapy, cold exposure is everywhere in performance culture—but how do you use it the right way to boost…
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Why HRV matters for athltetes
Hey, fellow runners! Welcome back. Today we’re diving into something that sounds fancy but is super useful for your training: Heart Rate Variability (HRV). You might have heard about it, but what actually is it? And more importantly, how can it help YOU become a better runner without burning out?…
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Biohacking Sleep: Techniques for Optimal Rest and Recovery
Hey, fellow runners! Welcome back to my blog. Imagine waking up every morning feeling fully recharged, mentally sharp, and physically ready to tackle your toughest workouts. For athletes, sleep isn’t just a luxury—it’s a cornerstone of performance and recovery. While training and nutrition often steal the spotlight, sleep is the…
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How to Keep Getting Faster!
Hey, fellow runners! Welcome back to my blog. One thing that I really love about the sport of running is the ability for anyone to make massive improvements and become a very good runner. With smart, effective training, anyone can make huge leaps in fitness and running performance over a…
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5 Ways to Take the Pressure Off
Hey, fellow runners! Welcome back to my blog. Maybe you perform well under pressure. Most of us will to some extent, but as runners, we often put a lot of pressure on ourselves to perform. This self-imposed pressure usually inhibits performance rather than enhancing it. Oftentimes, this pressure is not…
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How Sauna and Heat Exposure Can Help Your Fitness
Hey, fellow runners! Welcome back to my blog. How you use heat can enhance how you feel and perform. Sauna use has gained new popularity, yet its benefits trace back centuries and can be tailored specifically for elite training. Learning how to incorporate heat exposure can transform your performance and…
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How Strength Training Will Transform Your Running
Hey, fellow runners! Welcome back to my blog. Strength training isn’t just for building muscle – it’s a game changer for runners. While many focus on mileage and pace, adding strength work can enhance your performance and injury prevention. Building power, resilience, and efficiency through strength training can transform your…
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Why Energy Gels Are Vital for Endurance Events
Hey, fellow runners! Welcome back to my blog. In the realm of endurance sports, nutrition is everything. Marginal gains can define victory or finishing, and when it comes to fueling strategies, energy gels are one of the most powerful tools at your disposal. However, not all gels—or their usage—are created…
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How to Choose the Perfect Running Shoes
Hey, fellow runners! Welcome back to my blog. The foundation of every great run starts from the ground up. The right shoes don’t just protect your feet—they unlock your potential. So, how do you choose the perfect running shoes? Let’s find out first by subdividing the macro categories of shoes…
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Optimizing Your Hydration: Beyond Drinking Water
Hey, fellow runners! Welcome back to my blog. Today, let’s talk about optimizing your hydration. Hydration isn’t just about drinking more water. It’s about understanding what your body truly needs and how to replenish it effectively. Mastering hydration can enhance performance, recovery, and overall health. Let’s dive into this topic…
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How to Build Positive, Healthy Fitness Habits in 2025
Hey, fellow runners! Welcome back to my blog. The start of a new year brings fresh motivation and the perfect opportunity to establish healthy fitness habits that stick. Building sustainable habits is about creating systems that make fitness a consistent and rewarding part of your lifestyle. By focusing on small,…
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How to Boost Your VO2 Max This Winter
Hey, fellow runners! Welcome back to my blog. Today, let’s talk about how you can boost your VO2 max this winter. Winter provides a unique opportunity to focus on foundational fitness metrics like VO2 max, the gold standard for measuring aerobic capacity. By dedicating time to structured training and leveraging…
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Better Long Runs = Better Races
Hey, fellow runners! Welcome back to my blog. Today, let’s talk about how you can improve your race performance through better long runs. Whether you’re sticking to short distances or gearing up for a fall marathon, how you run your long runs will have a big impact on your race…
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All About Carbon Running Shoes
Hey, fellow runners, welcome back to my blog! From Nike Alphaflys to On Cloudbooms, carbon-plated shoes are revolutionizing the running world. They’re helping athletes smash records and achieve new personal bests. These innovative designs aren’t just about speed—they’re about transforming how you run. So, how can carbon running shoes elevate…
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Maximize Your Fitness: The 18-Minute Workout That Delivers Results
Hey, fellow fitness enthusiasts, welcome back to my blog! Today, we’re diving into a game-changer for anyone juggling a packed schedule: the 18-minute fitness routine. With the power of High-Intensity Interval Training (HIIT), you can achieve incredible results in less time than it takes to brew your morning coffee. Let’s…
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Top 3 Workouts Every Runner Needs to Get Faster
Hey, fellow runners, welcome back to my blog! Today, we’re diving into a topic that’s on every runner’s mind: how to get faster. Whether you’re training for your next big race, looking to improve your personal best, or just want to feel more powerful during your runs, speed work is…
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Exciting News: I’m on YouTube!
Hey, fellow runners! I’m thrilled to announce the launch of my The Runderluster YouTube Channel! After 15 years of passionate running and the recent launch of my run coaching profession, I realized that snack-sized social media content was no longer fulfilling my desire to truly convey the value I want…
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Racing vs Eventing
Finding the Perfect Balance Hey, fellow runners! We all know that running is much more than ‘just’ a sport—it’s a personal journey, it’s a lifestyle! And especially for us amateur runners, balancing between racing for personal records and enjoying the event experience is key to a fulfilling running life. This…
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Essential Gears for Long Runs
Hey, fellow runners! Starting long-distance running can be an exciting journey, but it’s crucial to have the right gear to support you along the way. With the right equipment, you can enhance your performance, stay comfortable, and prevent injuries. Below you’ll find my top practical tips so…let’s go! *Disclaimer: The…
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Your Guide to Log-Distance Running
Practical Tips to Get Started Hey, fellow runners! I know very well how long-distance running can seem daunting in the beginning (been there too!). But I promise that with the right preparation and mindset, you can tackle it successfully! Below you will find a list of key-tips I prepared for…
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My Nashville Half Marathon (Oct. ’23)
30 October 2023, Nashville, Tennessee (USA) My dear fellow runners, It’s official: I’ve completed my second race in the States, and it did not disappoint one bit! The atmosphere and support were amazing once again. From the modern architectural wonders like the towering Music City Center 🏙️, through industrial areas…
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What’s the Plan?
Dear fellow runners, Failing to plan is planning to fail. This powerful quote comes from Bob Bowman, the legendary coach of swimmer Michael Phelps. Bowman guided Phelps and the US Swim Team to greatness during the 2004 and 2008 Olympic Games. His wisdom is a reminder of the crucial importance…
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Shorter & More Frequent!
Hey, fellow runners! Have you ever found yourself wondering if short workouts can be as effective as longer ones? If so, you’re not alone! Many of us are exploring how to optimize our training while balancing the demands of daily life. Let’s dive into the world of short workouts and…
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Running Burnout
Dear fellow runners, Have you ever felt like your body and mind are sending you urgent signals, telling you with increasing intensity that you need a break from running? If you have, you might be experiencing what is commonly referred to as ‘running burnout’ – which is very similar to…
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Flexibility vs. Mobility
🌟 Hello, Fellow Runners! 🏃♂️🏃♀️ 🌿 As we lace up our shoes and hit the trails, there’s a crucial aspect of our training regimen that often gets overlooked: mobility and flexibility. 💪 These two components play a vital role in our overall performance and injury prevention, yet there’s often confusion…
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Welcome to my Blog!
Hey there, fellow runners! I want to take a moment to extend a warm welcome to all the newcomers joining our running community. Whether you’re a seasoned marathoner or just lacing up your shoes for the first time, I’m thrilled to have you here! Allow me to introduce myself a…
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Balancing Technology & Pleasure
Hey fellow runners! I’ve got a question for you: Do you remember those days before Strava and high-tech sports watches dominated the scene? Sometimes, I find myself longing for that carefree simplicity, even amidst the sea of data and statistics that now accompany every run. Don’t get me wrong: I’m…
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The Joy Of Trail Running
Hey there, fellow runners! 🌲 Let’s talk about trail running – a sport that’s not just about clocking miles, but about embracing the great outdoors while nurturing your mind and body. ⛰️ I personally fell head over heels for running thanks to the trails, and let me tell you, the…
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Train Smart, not Hard.
Hey there, fellow runners! Today, I’m letting you in on my training ‘secret’. Let me break it down for you. 🙂👇 In essence, my training approach revolves around striking a balance between different types of training each week, with ample room for recovery built in. 📊 This ensures me a…
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Training Sustainability
Hey, fellow runners! I’ve recently heard about a surge of televised attempts to transform sedentary individuals into marathon runners overnight, often led by renowned former athletes or sports physicians and felt very skeptical (as I often feel while scrolling in the vast realm of social media). 📺 I think that…
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Running: my Path to Personal Evolution
Hey, fellow runners! If you have been knowing / following me on social media for a while you know it: Running has been a transformative force in my life. And I believe it can be for anyone willing to lace up their shoes and hit the pavement. 🏃♂️ Running is…
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Action is the Answer!
Fellow runners! Let me share a little anecdote with you: Back in January 2022, amidst a period of reluctance to confront aspects of my life that no longer served me and many upcoming (positive) personal changes, I made a spontaneous decision. I got the word “fearless” tattooed on my wrist.…
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Contact Time
Contact time. Improve it like this.
🕑Ground Contact Time (or GCT) is a measure to help you work on running symmetry.
🦶🏻Il GCT is the amount of time your foot is in contact with the ground while running.
🕑A standard GCT is between 200 and 300 milliseconds.
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The Art of Mindful Running
Run yes, but responsibly.
🌱Today you want a change. No asphalt and no track, but a few miles of dirt.
😉Do it yes, but responsibly.
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Supercompensation
Supercompensation: here it is in 4 steps
🚴🏼♀️🏊♂️🤸🏻♂️Supercompensation is the theory that after training, the body recovers and achieves a greater level of fitness than pre-workout.
💪Follow these 4 phases of the cycle to give and get the most out of your body.
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Energy Conservation in Running
3 things you ( may ) not know about saving energy while running.
🆘An inefficient running technique results in consuming more oxygen thus worsening performance.
👇Here are 3 aspects to improve it.
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Vitamin D For Runners
What if you miss it? ☀️ Are you lacking vitamin D?
⛔ Here are some indicative signs of vitamin D deficiency, especially in those who play sports at a high level.
😑 Reduced muscle strength and increased fatigue.
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How To Improve Your Pace-Change Skills
⚡6 workouts you can incorporate to improve your ability to change pace, each with its own purpose and mode of execution.
1.INTERVAL TRAINING 2.STRETCHES IN SERIES 3.PROGRESSIVE RHYTHM 4.RHYTHM CHANGES 5.FARTLEK BY FEEL 6.FINISHING SESSIONS
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Your Guide to Home Workouts
Are you sure you don’t have space?
💡3 ideas on how to set up a home gym, even if you don’t have space.
❄️Con cold weather, rain and closed gyms due to Covid, working out is not always easy and it comes easy to give up.
🤸♀️Un a great solution…
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Female Running Tips
Adam Vs. Eve: the differences between a runner and a female runner
👩👨🏽🦱Siamo different that’s for sure. But are there specific running workouts for women?
👩🏻🦰👨🦳Non there are objective reasons why a woman should train differently than a man.
👉But, knowing the hormonal, metabolic, mechanical and physiological differences thoroughly allows…
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Why You Should Invest In Your Running Form
Posture, do I change it?
✅No doubt the answer is: yes!
🎯Analyzing one’s posture is crucial in running.
🏃🏻♂️Essere more aware of the way we run allows us to identify what our weak points are in order to train purposefully and improve our athletic gesture.
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How Much Is Your IRI? Take The Test
❤IRI is the immediate recovery index.
👌It’s the test that can best inform physical efficiency, here’s how to do it.
📝It takes a 50cm step and you have to climb up and down 30 times per minute and for a total duration of 3 minutes (so 90 times in 3…
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City Running: PROS & CONS
🏭 Going for a nice run surrounded by greenery, among breathtaking scenery or in the presence of a clear sea, is certainly a healthy choice. But it is not always possible to select an ad hoc location to carry out the workout. Running in the city, therefore, becomes a must…
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The Runderluster 