📜Long-distance running, or endurance running, is a form of continuous running over distances of at least 3 km (1.9 mi) Did you know that? You don't have to run an ultra or a marathon to name yourself long- distance runner. 🌄 So what I want to talk about is the benefits of different running disciplines for our health, fitness and longevity. If you are thinking about running as a tool to improve these, I have put together some facts to help you. 💭 Cardiovascular & Longevity Benefits 💖 Shorter Distances (5K–21K) - Improves VO₂ max through speedwork, intervals, and tempo runs. - Boosts heart efficiency via high-intensity bursts. - Promotes stronger cardiovascular adaptation in less time. Ultra-Running: - Builds aerobic endurance over long durations. - Caution: Prolonged running may increase oxidative stress and cardiac strain in some, though research varies. - Less effective for VO₂ max improvement than speed-focused training. 🔥 Metabolic & Weight Management Shorter Distances (5K–21K) - HIIT and tempo runs trigger EPOC (afterburn), burning more calories after the workout. - More effective for fat loss due to higher intensity and hormonal response. - Boosts insulin sensitivity and metabolic rate. Ultra Running - Promotes fat oxidation as the primary fuel source. - Improves metabolic flexibility, especially in fasted or low-carb states. - ⚠️ May elevate cortisol (stress hormone) if recovery isn’t sufficient, which can hinder weight loss and cause fatigue. 🦴 3. Musculoskeletal & Injury Risk Shorter Distances (5K–21K) - Lower risk of injury due to less repetition and impact. - Speedwork (like hill sprints) applies bone-loading stress, stimulating bone density (Wolff’s Law). - Good for long-term joint health if done with proper form. Ultra Running - Higher risk of overuse injuries (e.g., tendinitis, stress fractures) due to long, repetitive impact. - Common strain points: knees, hips, feet. - Well-trained ultra-runners often adapt, but recovery and conditioning are crucial.

I'm starting a new column. Every week I will ask questions and you will try to answer and hypothesize. In this way we will develop critical thinking and talk about lean issues 🤔🤓 And you can do it too! 💬 ( Just make a post) So, today's question: We’re not the fastest, strongest, or fiercest species… but humans have one physical advantage no other animal on Earth can compete with us. What is it?

I want to touch on the most important topics. The foundation of running performance. I tell you - fixing your diet will fix everything in your life. NOT just running performance, but overall fitness, hormonal health, energy levels and as a result raise self-esteem, reduce stress, fix relationships. We all want to feel great. If you don't have health, how can you think about money? Business? Relationships? They will all become toxic and disappointing. So be good to yourself and start building this foundation brick by brick NOW. ❗IF YOU FEEL THAT ANY OF THIS RELATED TO YOU❗ 📛I’m Always Tired on Runs 📛I Train hard but don't see any progress 📛I Run but Don’t Lose Weight 📛I Get Hungry All the Time! 📛Recovery Takes Forever 📛I Don’t Know What to Eat Before/After Runs 📛I Eat ‘Healthy’ but Still Feel Sluggish 📛I Stress-Eat After Hard Runs 📛I’m Confused About Supplements vs. Real Food 📛I Need Accountability to Eat Better Then there is a high chance that your diet is flawed and needs to be reviewed ✅ Dieting is not just following a plan for 1 week, 1 month or 1 year. It is a complex habit that starts with knowledge and ends as a lifestyle. 1️⃣Knowledge ➡️ Learning habit ➡️Repetition ➡️ Lifestyle 🎯 So I want help you get the right knowledge, tools to understand your diet and become healthy, energized and look amazing! 🐈 THIS CHALLENGE WILL INCLUDE WEEKLY CALLS so we all share our wins and failures along the way, ask questions and learn together 🤗 Week 1: Awareness & Tracking Theme: "Know Your Plate – Understanding Macros & Current Habits" 🕛START : 7 Aprill Stay tuned✅

🏆 FINAL COUNTDOWN: Last Chance to Win 1 Month of FREE Coaching! The March Running Challenge is almost over, but there’s still time to push for victory! 🚀 🔥 Main Prize: 1 MONTH of FREE personalized running coaching with me!Whether you’re aiming for a new PB, prepping for a race, or just want to level up your running, this is your chance to get expert guidance and crush your goals this season. ❗I have noticed that not all of you updated tracker lately ❗ 🏅 Current Leaderboard (Top 3 by Duration – Last 3 Weeks): @Kristy Kelley @Kelly K @Aleksandra H Keep going girls - you are awesome!😍 💥 It’s Not Over Yet! Even if you’re not in the lead, a strong final push could change everything. Every run counts!

With this post I would like to share my trail running experiences. It was my last trail running adventure and it happened in August 2024. Together with Ariadna we explored the Italian Alps. The Dolomites to be precise. As we wanted to visit a bivacco, this run turned out to be a two-day run with an overnight stay in the same bivacco. We drove to the starting point of the route and after a quick breakfast break in the local café we set off. Right from the start we decided to split up as Ariadna wanted to do a longer run with more climbing and I was feeling a bit tired at this point in our journey and took a shorter route. However, I still managed to walk about 4 extra kilometres and lost almost an hour because my route went through the pasture and I thought I had to go around it. Then, after quite a while on my loop, I realised I was on the wrong track and decided to turn back and go through the pasture. It was strange for me because there were a lot of cows and they were staring at me, which gave me the feeling that they were not used to seeing people. To top it all off, there was a big black bull in front of me, with all his eyes on me, clearly indicating to me that I was not going to get through on this tiny path. Well, I was in no mood to argue with the bull and calmly walked uphill, climbed some stones and made it past the gatekeeper. It was a long way up the mountain and it was getting cold at this altitude. The weather in the mountains changes very quickly and unexpectedly. The grey and white clouds were getting darker and darker and I was expecting the rain to start at any moment. Fortunately this did not happen. At some point I saw Ariadna very far ahead when our paths finally crossed. The last 3-5 kilometres were the hardest as it was a very steep climb, even with some chained handrails. It was a long way up the mountain and it was getting cold at this altitude. The weather in the mountains changes very quickly and unexpectedly. The grey and white clouds were getting darker and darker and I was expecting the rain to start at any moment. Fortunately this did not happen. At some point I saw Ariadna very far ahead when our paths finally crossed. The last 3-5 kilometres were the hardest as it was a very steep climb, even with some chained handrails. It was really interesting and beautiful to climb into the unknown, although at times it was really scary as the path was between a mountain wall on the right and a cliff on the left. It took quite a while and Ariadna was running far ahead. I was very tired and sweaty when I finally saw that cabin I had been waiting for.