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Lyt når som helst, hvor som helst 

Andreas Almkvist & Victor Smångs

A podcast focusing on anything and everything to do with running. Subscribe on Spotify and Apple Podcasts to be more entertained on your journey towards becoming a better runner.

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Runners FM

n episode 35, we discuss Victor's 10K race in Leverkusen and how he's preparing for his upcoming race, which could qualify him for the European Championships. Andreas shares his experience with a significant change in his stress levels, highlighting just how much stress can impact performance. We also dive into how to fuel properly during training sessions, especially as marathon-specific workouts start to fill your schedule. Additionally, we cover how to set up your own lactate protocol and the best ways to interpret your data when you begin training with a lactate meter.
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35. The Mix: Leverkusen 10k report, Fuelling during Marathon Training, Stress levels and Lactate knowledge

In this episode, Andreas shares an update on his running — and yes, believe it or not, it’s actually progressing. He also talks about his first impressions and experiences with David Grey’s “Hip Program.”

Victor’s fitness is on the rise — but the real question is: could he really run a 10K in 30:30 at any given time?

Special guest Robert Gorgos from MNSTRY Nutrition joins the show to talk about their brand-new Bicarb Gel, which just launched and sold out almost instantly. He shares valuable insights into how bicarbonate can be used to enhance performance and what to think about when creating your own protocol. 

To wrap things up, Andreas share some Netflix “must sees”. 

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45. The Bicarb Bible, a hip update, the importance of rear delts and Victors current running and some Netflix's "must sees"

In episode 46, we're thrilled to welcome Jakob Åberg, Satisfy Pro Runner, to the studio. In 2023, Jakob won Kullamannen 100, putting a well-deserved spotlight on his name in the ultra community. 

Despite being based in Stockholm, Jakob consistently logs impressive weekly mileage and manages to rack up serious elevation gain—how does he do it? We talk about his training strategies, including why he stacks long sessions back-to-back, and how he maintains balance while managing such a high training volume.

Jakob also shares his thoughts on Strava, and gives us insight into how he became part of the Satisfy Pro team. All this and much more—enjoy the episode!

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46. The Satisfy Pro Jakob Åberg

Diamond League came to Stockholm and so did Jordan Donnelly which gave us an opportunity to get him into the recording booth. With over 15 years of experience working with some of the top brands in the sport, his knowledge runs deep. We had a fantastic conversation covering everything from the evolution of super shoes and the creation of Usain Bolt’s spikes, to what it really means to be race-ready—and the emotional impact of a DNF. We also explored the value of a “tight but loose” mindset and the importance of training without carbon fiber to build true strength and resilience.
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47. The Jordan Donnelly

In this episode, we take an in-depth look at heat training with Daniele Cardinale. Daniele has been overseeing and testing Victor throughout his heat training block, and during our conversation, we gain a deeper understanding of what happens to the body when heat is introduced during exercise. Is heat training similar to altitude training, or does our body adapt to these two stresses in different ways? Daniele also offers expert insights on how to implement heat training safely and effectively.
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21. The Heat Training

Mads has had a chance to review our test results and is now presenting them to us live. During our trip to Copenhagen, we had to conduct the tests at the hotel gym, which introduced several variables we would have preferred to control. Still, we pushed through, and now we can focus on planning our future training. We also discuss various supplements and share what we're currently taking.
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22. The Test Results

Biggest lesson 2024? Best session 2024? Unexpected obstacle? What are you going to do outside of your comfort zone this year? The word for next year Favourite shoes of the year The best unexpected piece of gear?
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23. The Return Of Ben Is Running. Biggest lesson 2024? Best session 2024? Unexpected obstacle?  What are you going to do outside of your comfort zone this year?  The word for next year Favourite shoes of the year The best unexpected piece of gear?

In the final episode of the year, we reflect on the lessons 2024 has taught us. We discuss the risks of quitting mid-session, explore the best methods for strengthening your mental game, and share strategies for coping with pain. Andreas opens up about how Victor’s comment—“I need to have more fun”—struck a chord with him. We also dive into what Runners FM is truly about and outline the path forward to make that vision a reality.
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24. The Reflection

David Alledal joins us in the studio for our milestone 25th episode. We’ve been eager to revisit some of the quotes that inspired us in 2024, and who better to invite than the man that shared, "Look where the energy is going." with us. Once a dedicated cyclist, David has since shifted his focus to exercise driven by compassion and more time spent with his family rather than on his performance. In this conversation, we dive into his transformative journey—discussing why his trip to India was 51% the best decision he ever made and 49% the worst experience of his life. We explore what happens when you start truly listening to yourself and realize that change is needed at a fundamental level. David also shares why he no longer logs his training sessions and why he started to look at himself self as a battery and explains the importance of embracing wall quotes for personal growth.
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25. The Best Quotes Of 2024. Guest David Alledal On Looking Where The Energy Is Going, Handling Your Ego And Not Logging Sessions.

Victor shares the reasons behind his decision not to run the 10K in Valencia this past weekend. Moving forward, Andreas will be coached by Victor, and we dive into the details of the training plan Victor has created. Are you keeping up with your strides? If not, our tips on making them easier might help you get them done more efficiently. We also discuss the importance of the straight strata curve—could it be worth adjusting in favor of a 10-day training week?

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26. The update: Victor didn’t race in Valencia!?, Andreas has a new coach!, what is a 10 day week and are you doing your strides?

In episode 29 of Runners FM, we’re joined by Carolina Wikström. Carolina ran her first marathon in 2018, finishing in 3:11, and since then, she’s gone on to compete in two Olympic Games and win multiple Swedish championships. She’s overcome a fierce battle with anxiety, endured intense heat training, and is currently pushing her lactate threshold—all while navigating the challenges of pregnancy. Her career and progress are truly inspiring, so make sure to tune in and hear her incredible story!
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29. The Carolina Wikström

Lyt når som helst, hvor som helst

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