How does running influence a woman`s period and pregnancy and vice versa? In this episode, I talk to Julia Bongiovanni a mother of three kids, a doctor working at the hospital, and an ambitious runner with a marathon PR of 2:56h. We talk about how running influences the menstrual cycle and vice versa. Julia explains how she experienced each trimester of her three pregnancies as a runner. We talk about why running gets more uncomfortable during pregnancy, without getting harmful. Julia, who is running 10k to marathon competitively in the past 14 years explains how and when she got back into running after giving birth and why she returned faster each time. Links: @sophie.cro (Instagram)

How to become a greener runner? In this episode, I talk to Filip Neuwirth about how he combines a sporty and a green life. Filip, who swims, cycles, and runs since years explains how he made his life greener and lists specific examples that everyone can relate to. We also discuss examples for a green running both in terms of role models and events. Links: @ibbes68 (Instagram), @sophie.cro(Instagram) Picture: @ffreundt (Instagram)

How to be motivated for core stability? In this episode, I talk to Lea Düppe about how and why she regularly includes core stability in her training routine. Lea, who runs (half) marathons, explains the benefits she experiences from doing core stability 2-3 times/week in terms of injury prevention/treatment and general physical fitness. We discuss current and future core stability trends and how core stability can be combined with traveling. Links: @leaduppe (Instagram), @Lea D (Strava), @engelhorn.sports.team (Instagram), @sophie.cro (Instagram)

How to start running and reach the national top at an age at which other professional runners start retiring? In this episode, I talk to Ingrid Prigge, who has been 17 times Dutch Masters Champion over various distances from 10k to marathon. At age 35, shortly after giving birth to her second daughter, Ingrid wanted to get back in shape and started running. Coming from a background that was not too enthusiastic about running, she discovered her talent and passion for the sport. Talking about the past 20 years, Ingrid explains, how and why running became one of her big passions. We talk about her fast, and at times naive and bumpy way to running to the national top. Now at age 55, she explains why she started coaching other runners and what messages she would like to convey to them. Links: www.itm-running.nl, Ingrid Prigge (Facebook), @sophie.cro (Instagram)

What changes when running since over 40 years? In this episode, I talk to Wan Bakx and Roelof Schoppers, who have been running since 40 years. While Wan, who has won multiple national master titles, has always focused on short distances, Roelof preferred longer distances while competing at local races around Enschede. We talk about their earlier years in running, about Wan's experiences at European Masters Championships, and about what has changed in training and equipment. Wan and Roelof explain why they stuck with the sport for that long and what motivates them now to go out running. Links: www.wanbakx.nl, Wan Bakx (Facebook), @sophie.cro (Instagram)

What's awesome about aquajogging? In this episode, I talk to Bouke Scheltinga, a Dutch triathlete, who has discovered aquajogging as a fun and effective way to recover from his recent bike crash. We talk about how aquajogging works, describe different exercises and discuss the benefits it has for runners and triathletes. We wonder if aquajogging rightfully has a boring image and explain why we both run every week in our aquajogging belts. Links: @bscheltinga (Instagram), www.triathlonbroers.nl (Podcast), @sophie.cro (Instagram)

What distinguishes trail from road running?  In this episode, I talk to Pierre-Emmanuel Alexandre, a French athlete who has many years of running experience on the track, cross, road and trail. We talk about how to define trail running and how to become a trail runner. We discuss differences compared to road running in terms of the mentality, the preparation, the communities, and the running experience.  Links: Pierre-Emmanuel Alexandre (strava), @petit.ecureiil (Instagram), @sophie.cro (Instagram)

How to find your distance as a runner and being supported by a coach?  In this episode, I talk to Herman Moelard, who coaches runners since more than 32 years. We talk about he went from running 25 marathons, to taking coaching courses, to having his own coaching company Running Academy NL. Herman shares insights on what he wants to teach his athletes and what his athletes have taught him. We talk about moments that made him proud as a coach, like when his athlete Ingrid Prigge, who is a Dutch champion over various distances, succeeded at her first marathon. Herman explains that the coach should always adapt to the uniqueness of each athlete and what that means for the training plan.  Links: www.therunningacademynl.nl, @sophie.cro(Instagram)

How to train smart and prevent running injuries?  In this episode, I talk to Isaiah Kosgei, who used to be a professional Kenyan runner and now runs a fitness & massage therapy clinic in Iten (Kenya). We talk about common mistakes and injuries that he has observed in his clinic and what he advises to avoid these. Isaiha explains his credo of inclusive training, in which athletes wanting to get faster, should consider running smart over running hard. Finally, Isaiha talks about the international marathons he is now running for charity to support Kenyan children.  Links: Isaiah Kosgei (Facebook), Iten Fitness& Sports Massage Therapy (Facebook), @sophie.cro (Instagram)

What does writing and running have in common? In this episode, I talk to Toby Tanser, author of the best-seller of 'Train Hard, Win Easy: the Kenyan Way', 'More Fire', and 'the Essential Guide to Running the New York City Marathon'. Toby explains how he first came to Iten (Kenya) to train and has returned countless times ever since. We talk about what he learned from training and living in Kenya and about his engagement in fundraising that made him start shoe4africa and build a children's hospital. Links: shoe4africa.org, Toby Tanser (Facebook), @sophie.cro (Instagram)

How did I experience my running stay in Iten (Kenya)?  In this episode, I talk about my running experience in Iten, Kenya. I share insights on traveling to Iten, running in Iten, altitude training, sleep, food, staying at the High Altitude Training Center, and the costs. I provide information on what I had to prepare, what I expected, what I experienced, and what I take away from this journey.  Links: @sophie.cro (Instagram), hatc-iten.com

How can running change your life?  In this episode, I talk to Dagmara Handzlik, who is currently preparing in Iten (Kenya) for the Marathon World Championships in Doha (Qatar). We talk about how she started running 3 years ago and turned a pro runner, about how the value of running has changed for her and what that has taught her.  Links: @dagmara_handzlik (Instagram), Dagmara Handzlik (Facebook), sophie.cro (Instagram). Books mentioned: Let your mind run - Deena Kastor, How bad do you want it - Matt Fritzgerald, Endure - Alex Hutchinson, Paula: My story so far - Paula Radcliff, Passion Paradox - Brad Stulberg and Steve Magness

How does a Kenyan living and training in Iten define the Kenyan Running Culture?  In this episode, I talk to Dennise Koech, who came to Iten (Kenya) one year ago to train and realize his running potential. With Dennis, I talk about how he became one of the many Kenyan runners in Iten dedicating his life to running. We talk about his daily training routines, the team spirit with Kenyan runners like Eliud Kipchoge, and what could be improved in Iten for better training and living conditions.  Links: Dennise Kaptingey Arap Koech(Facebook), @sophie.cro (Instagram)

How to break World Records and open a High Altitude Training Center?  In this episode, I talk to Lornah Kiplagat, who has broken several World Records from 5k to half marathon. With Lornah, a Dutch Olympian originally from Kenya, I talk about what changed for her once she called the Netherlands her second home, and what made her build the High Altitude Training Center in Iten. We talk about how the value of running has changed for her throughout her life, which Dutch races she remembers as her favorite ones, and what future plans she has to impact running in Kenya.  Links: lornahsports.com, hatc-iten.com, Lornah Sports Kenya (Facebook), @lornahkiplagat (Instagram), sophie.cro (Instagram)

How to overcome fear in running?  In this episode, I talk with Sami Jibril, who I met at the High Altitude Training Center in Iten (Kenya). With Sami, I talk about how we define fearful moments in running, when we encounter such moments, and what strategies we have to overcome these. Sami, who used to be fearful before and during many of his races, explains the gradual shift in perception that made him train and race as a happier and more resilient runner.  Links: @sophie.cro (Instagram)

When is coaching in running useful? In this episode, I talk with Wout Daniels, a Belgian athlete currently preparing for the Belgian Championships over 10k, who I met at the High Altitude Training Center in Iten. With Wout, I try to define coaching in running and the advantages and risks of having a coach. Wout provides insights of how he established a coaching team around him and how each team member helps him in becoming a better athlete. Links: @woutdaniels (Instagram), @sophie.cro (Instagram)

What's the idea and who is the host behind the podcast "International Running Enthusiasts"?  In this episode, I provide an introduction to my podcast and myself. I talk about why I want to start this podcast, how each episode will be structured, and provide background info on my running and language enthusiasm. Most episodes consist of:  - introduction  - running update  - intro questionnaire  - main interview  - lessons learned  - (social media) links  - outlook to next episode  Links: @sophie.cro (Instagram)