OFF COLOR STUDIO.

12:15 PM I wrote so many words about running in my diary lately, but I definitely want to share some more here. Sharing my excitement, continue telling my story, any maybe inspiring some of you who are bored during those weird times. 

I have to admit that running is a fantastic thing that I never want to give up fully. I might neglect it sometimes or I get beyond mad when I am injured, but somehow I am always coming back to it, feeling alive, and happier than ever. It's a magical relationship. 

This year, I wasn't a crazy runner like the past years...in my last #DearRunning post, I already told you that I was actually getting back on track with my running routines and being more dedicated to something I kinda pushed away from me. 

The season between winter and spring is super weird, but I was beyond stoked to go out there and slowly find my groove back. 

Then, Corona happened. 

I took it slow and decided to work out at home. We needed to stay at home and I found many ways to entertain myself. Then, after a couple of weeks, I just needed to get out and work out - luckily, running is one of the things that were allowed to do outside. 

The streets were empty. 

The city looked so different, but I was happy to see a couple of runners around who were thirsty just like me. 

My mental health is on a constant roller-coaster, things like running are not an option for me now - I just need to do it to stay sane. 

Even though so many runs felt horrible or I felt beyond tired and asked myself why I chose the weirdest times to hit the asphalt, I remember that I ended every run with a smile. 

My times and pace were even more embarrassing and I was too far away from my usual shape, but I still high-fived myself for showing up. 

Summer came and it got hot. 

My favorite excuse to stop running. But not this year. I am not the biggest fan of summer, but man, I love summer more since I am living back in the city center. It's so refreshing to be in the city until late at night, enjoying the warm breeze, and just enjoying lights, colors, and sexy nature vibes. Yeah, I'm enjoying it and I take it all in. 

Am I ready to run? 

Hell yeaaaaah!! 

I remembered my summers in the suburbs... getting up at 5AM to run with the sun going up, ending my runs by the lake, and dipping my toes in the water. This is my favorite memory ever. 

I wanted the same feeling and decided to do the same here, living close by the river. 

My time at home is slowly making me feel a bit off, so I was happy to just turn off my brain and focus on my running and my summer 2020. 

I was a little too hyped that I ran 4 days a week, going a bit crazy, but I just couldn't stop. 

I had two runs which exhausted me a lot, but I felt that this was a perfect run, the perfect groove. 

10:25 AM I can't believe that my last running related post was last June!!A lot of time passed and I actually thought that my next running post would either way not exist, or it would take a bit longer to write about it again. 

A lot has happened in the last months. 

I was moving to my new place and felt sore for weeks which was the best excuse to not work out! Stress came into my life again and all of a sudden I also realized that my mental health was suffering bad as hell! 

I felt like (I still feel) like this is one of the worst conditions in my life. 

I don't know why it came so far, but I realized that I was on the edge. I was exhausted, I cried all day, I had no energy or I used all my energy for a job which is pretty much turture for me right now. 

I never knew how toxic a work spot could be... but that's a different story. 

With all my ups and downs, I just wanted to turn back time and go back to those days where I felt free and so happy. What was different then? 

It took me weeks to realize it - for all my stress I started to go running! I worked out to let go of bullshit and just feel emotionally balanced! 

Can this missing part be the reason why I can't really live a normal life right now? 

I wasn't sure. 

I thought about my past runs. The times when I followed a strict running routine to practice for my races in Paris. 

I felt happy. I felt healthy. I wasn't eating based on my emotions and I wasn't giving a big fuck about the people around me...

When February came, I sat down and promised myself to show my body and soul a loooot of love this month! 

Then, the day came... it was a really warm day (it's supposed to be winter...) and I was in love with the sky. I just wanted to spend some time outside, so I laced my running shoes and decided to go for a run down in the park. 

11 minutes later I was running. 

I looked around. The park was empty and I wondered where everyone was.... good for me! I ran two big loops, a little 3 mile run, because I wasn't sure how much I can do after such a long break. 

But let me tell you this: I felt amazing! 

It was a big exhausting, since there were many hills on my way, but each step felt like I was getting rid of my ballast. I smiled and enjoyed the sun. 

I'm back.

I'm really back.

Gosh, I missed you!! 

I ended this run with the best vibes I ever felt and I promised myself to be more outside this month! No matter how much stress I got - there are always 20 minutes which can be spent outside! 

My mental health is all that matters to me and if this means that running is my perfect cure which supports my healing, then I will happily put on my shoes and sweat it all out! 

Man, running and exercising is really the best medicine - don't you agree? 

10:47 AM It has been 6 months since my last running recap. My thoughts, my experiences, my journey... I didn't take a break, I wasn't really procrastinating, but all of a sudden certain things got more important. 

I worked hard.

I worked a lot. 

I still worked out, though.

The only thing that changed is that a home workout, a huuuuge focus on strength and certain body parts was "easier" and faster for me than always dressing and appearing outside. 

The asphalt or the green spots outside didn't call my name as crazy as they did in the past. I was still excited to run, but not as hyped to go as I did earlier. 

I also started to take some steps back from this "runner image". I feel happy that running created such a tight community with strong people, good souls, and the best vibes all over, but this "I am a runner and I am this and that is simply annoying to me right now! I am a runner but I am not all of the stuff that I see on Instagram. It's like being a member of the cool club which is so ridiculously stupid to me. 

As soon as something is being too hyped and too motified, I feel bored a bit....sorry. 

I am a runner, not running my strict training plan or forcing myself to reach new goals, looking not like a "standard" runner, and dealing with stuff that not everyone dares to talk about online!

The last months I am focusing strongly on my mental training, working on my mental health and I can tell you that this training has become so effective and soothing to me. I did a couple of challenges also with y'all here on OFF COLOR and currently I feel very strong and positive. 

A reason why I decided to go out for a run this week. I don't know when my last run was...but this run was major. Spring was a bit mean to us lately, but all of a sudden we finally hit the 30°C and the outside world looks more than stunning. I opened my windows, smelled the gras, and dressed as fast as I could to run a smooth 3 miles run. 

I went to the lake to run and shake a little stress away and what can I say? 

Everytime I am "gone" for a little bit and I come back, I can't believe how strong I feel. I had zero pain, zero feeling of ughhhh, and a big smile on my face. 

Did I miss this feeling? Yeah, maybe. 

Will I hit the streets now more again? 

Hell yesssss... it's summer time and since a couple of warm runs, I am a fan of hot asphalt running! 

Oh yeah, summer, bring it on! I am ready - my running shoes are laced up and I am standing at the starting line ~ 

Happy summer running! 

Happy running day to every loving running soul out there! ~~

9:56 PM Dear Running. These words can either way be seen from a sad perpective, maybe a bit disappointed, or the total opposite, cheering and hopeful.

I have let you down a little bit — not that I wanted so, I needed to.

I went from injury to sickness. I twisted my ankle really bad and from that moment on my ankle did its own thing. I am stubborn though, I didn't accept a no. Not now...

I jogged a bit. I had pain. My times were solid... pretty okay I didn't really care much — the only thing I cared about was to know that I moved my feet. I just wanted to keep on moving. Somehow.

At home, I continued with my strength training. It's not my favorite, but I enjoyed it, as a part of my road to recovery.

I tried a couple of more runs until I realized I didn't want to risk something, I needed to take a real break.

Luckily, it was raining like crazy, storms were making it hard to train outside, so my heart wasn't bleeding as much as I thought it would. 

With December coming, I had my #cozywinter challenge approaching - many days here were asking for a little workout session, I was ready, too. I continued working out — I basically focused more and more on my core. I was scared to hurt another ankle or whatever.

I actually overworked my shoulder... haha. 

My mood was good. I was okay.

I celebrated my birthday, Christmas markets were everywhere and my trip to Paris was coming closer.

In Paris, I felt beyond sad and frustrated for the first time! Every time I am there, I want to run with the Paris running club. 

I took a little evening walk around Notre-Dame when I saw a bunch of runners passing the street. The Eiffel Tower was shining with its brightest light and the sky was perfectly dark blue. My eyes followed the runners, their movement and joy.

It's Tuesday, this must be the Paris running club..

Fuck.

That girl running over there could be me. But no. I'm sitting here taking tourist pictures. 

I was madly frustrated.

That's such a perfect example that shows that once one is passionate about something, it's hard to miss out. Those are real emotions. And I felt numb in this moment. Running makes a lot with me — some days it keeps me alive, other days it's the brush to my painting. It's essential and I need it in my life.

Skipping foward to Christmas.

I came back sick from Paris. 9 days of resting, coughing, and eating soup. I was super off... like super super. 

No worries. I actually ignored the fact that I was doing zero activities. I watched tons of Christmas movies and treated myself with the best Christmas cookies. I lived pretty hard ~ 

Then Christmas morning came. I got up, dressed in my running clothes, strechted, and opened my running app. I was really about to run. 

Omg. I was running. Just like that. *this wasn't planned

My ankle and my brain were beautifully communicating - everything was fine and I was back on the path. 

It was freaking cold, hey, winter is here, but I enjoyed it beyond. It was a tough first 1-2ks but then I found my rhythm. And how was the run? Well, actually my time and pace was one of the best from my last 3-4 months of on and off running. 

Feels like I never took a break.
I'm back and I wasn't even gone. 

I want more now. I'm smiling and I'm happy. I can't wait for comeback season. I'm getting there very slow - step by step. 

How's your running doing? 

7:28 PM How's your running routine doing? Are you new to running? Are you a well trained marathon babe? Not into running at all? Sorry. Today I wanted to talk a little bit about running... especially my current mood - I will surely go into detail in my next #dearrunning post! 

I was always so happy to go running, because I had a goal in front of my eyes. I started running, because I wanted to become more healthy. Running is a sport to me that I can practice anywhere in the world and it's so easy to pick it up. I can be outside and connect with people if I want to... still, I'm the boss. 

And then, just like that, I was running my first race with my sister in Berlin. Nike's 10k city run (read about it here). I was hungry for more. 

The next year, we travelled to Paris to satisfy our hungry running beast inside. What a race!! (read about it here). 

The following year, I travelled to Paris by myself to run another run... (read about it here). My first solo race, but so far my favorite. For my third race, I was working out all summer...I had a strict plan and I was so focused and full of motivation. 

Working out towards a goal just made so much sense to me. I felt the adrenaline and my excitement in every inch - that's why I run. 

Et voilà, let's skip to 2018. I was ready for another race. Since I wasn't in NYC when the cool races happened, I already celebrated another Paris trip in my head to run my third Paris city run. 

This summer season, my inbox delivered me bad news. The run in Paris is cancelled. No race for me this year. 

I wasn't training like the year before anyways...but I knew that as soon as I knew the date, I would go hard and train in my best manner. 

But no, no date, no nothing. My first year without a race. 

Races were the highlight of each year...they are milestones and such a good experience when you run the same routes every day, every week, every month. 

I felt like crying. 

Fuck. 

I felt lost for the first time. 

Why do I run? What for?

I took a break for almost 4 weeks... super childish, but I just didn't want to put on my running shoes. 

Then, I kicked my ass. Katrin, it's time to be grown-up, haha. 

You don't work so hard for races only. You do this for yourself.... an inspiration that changed so much in my life. My approach to life and well-being and I want to feel well. 

So what to do when not racing?

Create your own race. Create a routine and just don't stop moving! 

Be creative and set up a running challenge. If you are into crazy treats, make yourself feel like a winner afterwards with a dessert you love or a tiny gift. Here's one of my older running challenges...that's something for everyone! 

You can also do a little season appreciation run...as long as the trees are still breathing and changing their colors slowly from green to all the rainbow colors out there, explore the streets - play tourist in your own city and just run and look around. Something really refreshing! By doing this, choose new routes... diversity, not only when it comes to Mother Nature. 

Most importantly is to keep going. Try to balance your workout routine. Don't take a break now... run 1-2 times a week to keep your performance level high! If this is hard for you without any motivation or even treating yourself is not teasing you, grab a friend and work on this together. 

The next race will be coming soon - until then, work on your performance. Train your core, strength training is so important! Move your legs and get ready to sprint your heart out very very very soon!

We are in this together!

Feel high fived! 

Connect with me if you need help, or you got further questions! 

10:10 AM Since my injuries are healing very well and I am slowly coming back to working on my running performance, it's also time for me to focus on the best warm-up and cool-down exercises. The worst that could happen right now is to be too naive and go crazy during my trainings and risk injuries - all over again. 

When you are injured once, you appreciate a healthy body so much more! As a runner, I feel it's the worst when you have to pause your runnings, because of injuries on your legs or feet...

That's why I take stretching very seriously. A nice warm-up and the most soothing cool-down is essential to any kind of workout!

Feel fit, healthy, and let your body recover as much as it needs. 

I know how you might feel about the extra work before and after every workout, but let me tell you that the work is really worth it! You can perform better during your workouts and your regeneration will be faster! 

After a little routine, you will actually be looking forward to these rituals. 

My favorite has become the cool-down session and I'm happy to show you my favorites today. 

1. WALKING OR CYCLING. After a run, I love to continue walking for a little bit to gradually decrease my heart rate at an easy very low pace. Just keep moving for a little bit... it's really good for the body! 

2. FOAM ROLLING. Especially with my injuries, I have to take extra care of certain spots of my body, such as my knee or shin. Turn on your favorite music and let's roll it out! 

3. HAMSTRING STRETCH - an oldie, but goldie. Stretch the muscles of the back of the thighs (30 seconds; rest briefly and repeat; 2 reps per side). Feel your hamstrings burn a little bit, so you know you are doing it right!

4. SIDE-LYING QUADRICEPS STRETCH to stretch the muscles of the front of the thighs (30 seconds; rest briefly and repeat; 2 reps per side)

5. UPWARD-FACING DOG. Hell to the yes to some yoga moves afterwards (don't leave me here!). To stretch the muscles of the trunk, pelvis, and hips, get on your mat and work it. (30 seconds; rest briefly and repeat)

6. DOWNWARD-FACING DOG. Let's also include the second dog routine to stretch the entire body, with specific focus on the calves, hamstrings, and shoulders (30 seconds; rest briefly and repeat)

7. CHILD'S POSE. My favorite. Pose to rest...do this for a minute if you feel like you want to enjoy this exercise for longer! 

8. WIDE-LEGGED FORWARD FOLD. Breathe deeply for 20 to 30 seconds doing this, stretching the hamstrings, calves and inner thighs. This is by far one of my favorite feelings after a hard run! Stretch it all out ~

9. LEGS UP THE WALL. A classic, too. Here, your legs are higher than your heart, and gravity can help the circulation of both blood and lymphatic fluid. Close your eyes and be in the moment. 

10. BUTTERFLY STRETCH. The butterfly stretch helps to open up the hips and thighs and improves flexibility. This stretch targets the groin area, loosening and lengthening the inner thigh muscles and it's so good before and after a run! Doing this regularly, you can really tell that you gain more flexibility in your hips. 

These would be my current or past successful approved cool-downs which complete a full workout of mine. You don't have to do those exercises in this order - you can start off with the basic stretching and finish with the yoga essentials, or you can focus one day only on the yoga parts and other days on real stretching! 

Create a special routine out of this and make this your special moment after the workout. 

Turn on your favorite music.... light some palo santo or essential oils to create fresh and clean air at home and just be one with your body! 

I also add some massage with essential oils and salves on my injured body parts and then I enjoy being in my kitchen to create the perfect after workout snack/meal. Is there anything better?? 

I know it sounds like so much work, but being in shape and staying healthy is something which asks for a little effort, sweat, and sometimes tears. 

But how good will we feel after we added this to our sweat sessions?

Treat your body well and listen closely - your body often tells you to do certain things to recover better - you can prevent this by always being kind and loving to your muscles and bones! 

Let's cool-down together.

8:16 PM Hi running, can you believe that September is around? My favorite running season has finally come — I just love running when it starts to cool down! 

Our first leaves are changing their color already and Halloween is approaching, too. We will run from holiday to holiday! 

My excitement for the next couple of weeks is just the same as the excitement I felt the last weeks. 

Summer gives me a break to breathe and be fully conscious.

While I fight against my angst of tropical running, I am celebrating my progress and strength. "It's all mental," I tell myself. It is. I added a sweet meditation session to my runs in the early AM.

Running at 5AM, welcoming the day, watching the sun go up, and sitting close by the water. These are the best moments and I appreciate them beyond. I hold them close 'til next year. 

Since my Paris run was cancelled, I have nothing to train for — running just for fun? I don't know. Good thing is that my knee is ready for a race... I feel very positive about my knee and the last crazy pain I felt was in May when I was in Berlin. I took my magnesium and continued with my #roadtorecovery! Maybe my meditation sessions helped me as well.... I definitely stretch and cool down more! My body is doing fine. I don't know what to expect the next months when it comes to running... now that I am feeling healthy, I want to continue running further distances! There's a lot I still have to work on, but I still feel motivated and free as a bird.

 Let's have a great late summer running season!

5:17 PM Oh nooo...there's a part 2 coming also? Don't be scared reading the title. Here is something I wanted to share for a longer time.... and I bet many of you are interested as well! 

As a runner, I am always aware that I can hurt myself just like that. And I've been there / currently I am there... there's always something, haha. 

For those off times, or phases where I can't work on my whole performance, I need to figure out how to heal right and what to do differently next time, when I'm back on track. 

My first big running pause came when I had shin pain! Shin splits... I hate you. Since I am no doctor, I researched the internet, running websites, and I talked to running friends. Having shin splits means a lot of rest... maybe some massages. Okay, ummm... that's it? 

Rest is horrible enough... I wanted to take my time off and use this time to treat my body as much as I could. The more I researched, the more interesting things I discovered and tried it on myself. I created my own oils, I practiced some massage routines, and I began starting to get to know my body better. 

This very first running injury was a real blessing. 

I ran blind before. I was a blind lovebird who thought that nothing could ever happen to my feet and legs. I took warming-ups and cool-downs not as serious as I should and then I got punished. I was beyond mad... but during my 6-8 weeks off, I was so in love with the thought of combining running and wellness. 

Let's be honest - you can't seperate the two. 

To me, running feels like wellness... it's meditating, breathing Mother Nature and the beautiful scents from outside which treat my brain and cells. 

The body is capable, but there's a lot of action we have to do to help our bodies recover and work in its best way possible. 

I was naive and thought that in my 20s my body can do whatever it wants to do. I can heal just like that... 

After this first injury and recovery phase, I wrote down the things that helped me feeling better and I kept practicing certain rituals - not because I was still injured or such, no, it just felt so good! 

A long run with a nice massage afterwards, yes please. A little pain in my leg...let's put some cinnamon or sage oil on it! Even if it's only a cup of tea that warms me up and let's my system calm down. I'm doing it. 

I want my body to feel good and I want my body to be as healthy as it can! If that means I have to take care of certain vitamin supplements or stretching a bit better, sure, than I am more than willing to do it! 

I have a long list of #roadtorecovery exercises and standard programs. When I started having issues with my knee, I continued my #roadtorecovery on my knee and I have to admit that after a longer time of pain and struggling, I feel like my knee finally starts to recover. The road may be long, but all these things here help me beyond. 

Maybe they will help you, too, or maybe you hear about them the first time today - don't worry, I am here to answer questions if you feel confused or lost for a second. 

Here's the first part of my #roadtorecovery. 

yoga block + tennis ball: I told you that I'm not a crazy stretching person... with all my injuries, I have learned that nothing matters more than preparing your muscles to sweat and also help them to recover in the best way! Get yourself equipment which helps you to lose tension in your muscles and work on pain spots to go away. Stretch it, roll it out, or do some relaxing yoga. 

magnesium: magnesium is so important for a calm sleep and a well functioning body! Ever had a muscle cramp? Take magnesium to get rid of it! The human body needs magnesium on a daily basis - make sure to eat enough vegetables which contain magnesium or take extra supplements. 

lemon: my lemon water is my everything! For a healthy immune system and a healthier body, I drink lemon water every day! I want all the bad stuff to flush and leave my body, so I can perform in a better way! It's such a good wake-up machine and I don't want to miss it!

matcha: I love my morning coffee, but this buddy here is not only a good coffee alternative, it also treats me with antioxidants which helps me with inflammation. Being a great energy booster, matcha also speeds up the recovery process. 

peppermint tea: mint is known to give you extra power and it also calms the system. It's my perfect evening routine in my bed! Soothing minutes ~

tea tree oil: muscles are everything so treat them well! Whenever I feel sore or pain, I like to help my legs with some tea tree oil, since it helps with inflammation. Pain and soreness will disappear!

sage oil: sage is a dream! Sage is an anti-pain herb! It is helping you feel less pain, break the tension and stop the swelling! Whenever your joints hurt, take out a massaging sponge and massage the area with plenty of sage oil! 

chinese massage oils: in China Town, New York, I went to see a Chinese pharmacy to check out some traditional Chinese remedies! I believe in their knowledge and power medicine! This oil here is the so called "Po Sum On Oil" - an oil which helps with joint pain and muscle aches - it's also recommended for heavy back pain! I didn't understand the packaging, but I can tell you that this is a true master piece! It contains of menthol, Chinese licorice root, cinnamon oil, dragon's blood, peppermint oil, and tea tree oil - see how everything is just repeating itself? Ahhhh, medicine can be so much fun! I'm beyond happy I got this #roadtorecovery oil!  It smells delicious, by the way!

Now you can judge by yourself. Does this sound like fun? Is this too much effort for me? Am I allergic against cinnamon, or sage, or mint? What easy tricks can I apply when I am injured or experience muscle spasms? 

There's a lot we can do to help our bodies! First of all, give your body enough time to heal right! Our bodies do so much work, of course they know how to heal without a third party helping....

But be a nice human being, too! Help your body when you feel like help is needed and don't punish your body with things it doesn't need. 

Take care of it and treat it like a temple!

Happy healing!

* if you got any questions, please feel free to talk to me - I'm always around!

And don't forget, the #roadtorecovery isn't a one week road - you have to invest a lot of work, blood, and sweat - the healing will come whenever your body feels ready! Some people react faster to certain things, others don't even feel a difference! Try all of the above on yourself and find out which is best for you! 

8:40 PM As a runner, I am hardcore into anything that cures the body or fuels me right to perform better and better! I love my salves and oils that keep my aura nice and calm, but I also love eating my bananas or swallowing extra magnesium to recover well!

Here and then, I read about people and their boosters. Everyone seems to have the special something that helps him/her to be a good athlete and take care of the body right.

My latest rule is to stop saying no to everything and just try more things - being open to more natural things, may it be food or medicine! My mushrooms help me out a lot (I'm still not a big veggies fan), but I know that there is more to try out there... I must find more things that I like.

Another sleepless night and I am reading about a runner who trains for an ultra-marathon. No, I don't want to do the same, but I felt inspired how much energy and work he invested - I kept on reading.

At the very end, he casually states that some beet root juice gives him everything he needs.

Before you go on your run, make sure to sip some red beet root juice to improve blood flow and help your muscles to feel less pressure while running.

Why does no one tell me this info? Hold on...what? I have to drink beet root juice?

Et voilà, guess how my beet root latte recipe was born - wink, wink.

I bought some precooked beet root and cried from the inside. I won't eat this...I can't drink this...I hate this.

I remembered NYC's and Cape Town's hip cafés offering beet root lattes and so I wanted to try this trend as well - tip toeing in the world of beets. I try to get to know this unknown land step by step...

Fact is that I loved beetroot latte and so my first fear was gone and I got friends with this dude.

During ocean running month, I consumed a lot of beet root juice and I was testing if this is really working out... maybe it was placebo - maybe I was too good, maybe the beet root really helps, but all of my beet root fueled runs were amazing! I had no complaints with my knee and my time was also solid!

Especially after running, I treated myself with an iced beet root latte and so I finally made peace with a root that I was mad with for no reason. 

I'm sorry beet root for being such an ass - I know your worth now and I'll cherish your holiness forever!

Thanks for being such a good workout buddy!

For those who would like to add a little beet flavor into their routines, let's just sum up one more time what it is good for and how you can include it!

1. Immunity booster

2. Cleanses blood

3. Treats acne and skin

4. Strengthens the liver

5. Helps with weight loss

6. Wonderful source of iron, magnesium, and calcium 

This screams for a good regeneration drink or snack! Just like I said...sometimes I take if before my run, often I enjoy it afterwards as well! As a matter of fact, one needs to consume beets in a constant period, so that the purple friend can help out with its benefits! One glass of beet root juice doesn't make you a champ! So jump into your kitchen and create some smoothies, beet root lattes, or beet infused puddings! 

I love my beet root with blueberries or pineapple! You can also add some ginger and a normal apple! Top it with some cinnamon and keep it cool! Take a beet root and cut it into thin slices and sprinkle it with some sea salt, turmeric, and paprika - bake it and have a good after workout snack! Be simple af and add it to your salad with some goat cheese and sunflower seeds, or make a soup out of it - the world is yours!

I am glad that opinions and moods can change... I bet there's more food out there which is waiting for me to be tested! This can be really life changing, so try it as well ~

Tell me about your power workout food! I am curious! 

6:19 PM Oh lord. I can't believe how unreal this summer feels. I'm sitting on my bed, half naked. I am thinking of beautiful words to write this post and all my brain delivers me is blah blah, uuum...ice cream? 

Okay. I calm down and try to write this. In a proper manner. 

How's your summer, lovebirds?

I can't believe that July is over sooon. One more month of summer and I already feel like I can't handle this anymore, haha. 

We got 36°C (96F plus) for the last two weeks - from AM to PM crazy heat waves and I feel very sorry for our dear nature out there. Where's the rain? Just for one night...so everyone and everything can cool down for a second.

Unfortunately, I have stopped (I needed to stop) my running routine during this crazy tropical time, because running was not possible. For days, I was struggling with headaches, dizziness, or just massive sweat monsoons all over my body. Is it my age? Lol - I decided to hide in my cooler cave and focus on strength training and some more #roadtorecovery units. 

Just keep it moving. 

Somehow. 

I know myself best. 

I'm a beast when it comes to working out and I can't sit still, when I could actually be outside running and enjoying this beautiful light. That's why I love running during summer (the only reason...). 

This morning, I sat down to rethink about our mechanism during the warmer days - running is not completely out of sight...I just need to remember and take care of certain things and then it'll be fine. 

Also now I'm off  from work again, I am super flexible to workout early early in the morning. 

Maybe I will conquer back my summer of running. 

Maybe I will be braver than last year. 

Maybe I will be a lover of the heat. 

We shall see. 

Now. If you want to join me for a summer run - let's check our list! 

1. CLOTHES. Wear the right gear: Not too many clothes and make sure the stuff you wear is able to let a lot of air inside out! Say no to your tightest stuff, even if you want to look sexy... The more loose, the better! Also make sure to wear brighter colors, so the sun light is faster absorbed. Grab a hat to also protect your head and help your eyes out with some sunglasses. 

2. HYDRATION. Before your run: drink. During your run: drink. After your run: drink! Rather drink too much than being dehydrated!

3. GRAB SOMEONE. When you don't feel motivated enough, ask yo friend! Take your best friend out to enjoy a beautiful run together to catch up and share the pain! Also when someone else is around, you are always safe, just in case you feel dizzy and you have to stop. Bring a lot of water along!

4. CHEW ON SOME MINT. I noticed that during my last performances mint totally cooled me down! My breathing wasn't as heavy as it used to be and also it cools me down! I take a bunch of mint leaves with me when I hit the streets and I also enjoy chewing them during the run...I press one leaf on the roof of my mouth and enjoy the fresh scent. If you don't have fresh mint around, peppermint oil is also pretty good to be used! Put some on your neck or rub it under your nose....

5. ICE IT UP. Too hot already? Take a towel or scarf and make them wet! Then, put some ice in it. The towel can easily be put around your neck... the scarf, too, or you wrap it around your head! The ice will be melt in a minute I guess, but with the wetness of the fabric, the cold will be stored for a little bit and together with the air that comes while running, you feel like you are carrying an AC with you! Perfect! 

6. IT'S ALL A MATTER OF TIME. Choose dem early mornings over the evenings! In the morning, there's still a fresh breeze around and the sun isn't shining like crazy yet!

Did I forget to mention something? 

Well, if you really can't make it out there... don't be too hard on yourself. You are a human being. The heat isn't made for everyone! Protect your body and take care of yourself first! You matter.

Do some workouts at home and enjoy some extra ice cream afterwards! 

Happy sweating! ~~

4:45 PM The last real real “Sneaker Thursday” is a while back. Sometimes I don’t find the time to sit down and draw or sketch some sneakers, orrr there aren’t cool releases out, so I continue focusing on other stuff. Fact is, I am drawing so much digital stuff that I was craving to sit down with some silky paper, my pencil, and a rubber to correct all the extra mistakes I do… (I get worse the more I draw digitally…). 

Luckily, something jumped into my eyes which was the perfect inspiration to sketch. 

As a runner, I am always looking for sexy running sneakers. What’s the perfect pair for me to enhance my own performance and get the most out of my runs? I’m impressed how stylish some shoes are and I am continuously hyped to check all of the new releases out – no matter the brand. For running, I’m honest, I am focusing on adidas and Nike and I can’t believe that they always get better or more creative with the next release. Good for us runners… 

This latest release or design from Nike is something that makes my heart jump already. My go-to sneaker is their Pegasus and so far, it did not disappoint me! I wear my Pegasus for running, but also when I’m at work – comfort first ~ As a little treat, I got myself their Zoom Fly last December and I was so amazed by this weird, but so well-working sole which helps improving speed! Now it seems like my prayers where heard and Nike mixed their best features and designs into one. 

Ready for the Nike Zoom Pegasus Turbo? 

The name sounds dangerous, but I guess it fits perfectly to the shoe! Check this out.

Here we got a little speed update for those who still aren’t fast enough… I’m still behind, haha. The Zoom Pegasus Turbo is also equipped with the ZoomX foam which delivers the greatest energy return of any Nike foam. About 85 percent of energy is being returned with this foam – what a great feature!! Can you believe that this is Nike’s lightest foam? A women’s size 8 weighs only 6.9 oz – feels like a feather or a cloud on your feet! 

What else do we got? The shoe is provided with a translucent mesh upper and a thick racing stripe running down the center until the forefoot. A very stylish model which will also be matching to your off-track outfits! 

What do you think? Will you follow this release and study the shoe and its performance on yourself? I might wait a little bit… maybe there will be cool colorways coming up. Who knows… Stay tuned via.

11:33 AM Today I am writing about a topic which is one of my dearest passions currently. I am always looking forward to June and World Ocean Day, because there is so much going on. This year it also went beyond and we just finished a massive running wave until July 8th – what a wonderful time to be alive. 

I can’t say it enough. 

I am so overwhelmed and just happy about this event, the vibes, and the awareness that is growing. 

I started my fundraise two years ago. I came to this with a super naive attitude, but I quickly understood what this is about and educated myself beyond. Two years later, I am still having my fundraise, I still raise my voice, but now I have more power through more knowledge. Every day I am reading things about the oceans and our plastic issue. 

On Twitter, I follow many sites who also care with all their heart as much as I do. I love reading what other countries do or what inventions go viral – just to step our game up and finally get active for Mother Nature and our oceans.

As an ocean ambassador, thanks Lindsay from Parley for calling me like this, two years ago, I have taken this position so serious that I am more and more becoming a real activist. I’m writing emails, letters, and tweets to different countries, mayors, organizations, companies, and friends. All for our oceans. 

Two years. Let me say it again… two years later. 

Look what happened: Seattle held its promise to go plastic straw free, Starbucks declared to get rid of their straws and add new lids to their products until 2020, airlines go “more green”, and adidas is creating their butts off to use more and more recycled plastic yarn within their products to help revolutionizing the fashion industry. I said it last year already: this is only the beginning. 

And you know what keeps me excited?

That each year, I can look at my post from the year before. What was our status quo? What did certain people do? What actions are certain companies up to? This year, I was even more excited to witness and participate World Ocean Day and the running challenge which was again celebrated by Parley, adidas, and Runtastic. 

The trio was serious this year. 

Mad serious. 

That’s why we didn’t have only one running event in NYC with a worldwide contribution, but the companies set a time frame of 4 weeks to run as much as you can to collect ks for the oceans. Each kilometer matters because after reaching 1 million k, adidas will donate 1 million $ to the Parley Ocean School program. 

Challenge accepted.

I was on my running break though. 

Almost 3 months of no running. I had terrible knee pain and sometimes walking alone was killing me. I was actually thinking if I should quit running, or take a year off…I didn’t know what was wrong with my body. I was sabotaging myself. 

Reading about the month long #runfortheoceans I was upset and happy at the same time. I need to join this. I have to. I rested as much as I could and I prepared myself mentally. I will run. If it’s only for June 8th (World Ocean Day) that’s okay, too. 

The day was here and I laced up. I ran. I ran after a long break. No big goals and actually an empty mind – I just wanted to run more than 3k, because my runs are more worth than 3$, I thought, haha. I ended with 5k and I was exhausted. Wow, coming back was hard, but I enjoyed it.

I was on my feet again and there’s no better comeback than running for mi oceans. ~~ 

Until July 8th I mastered 12 runs and ran 50,42km – not a lot, but I am still in recovery phase and decided to run tiny loops. In between I had terrible knee pain again, but I also struggled with the horrible humid weather conditions here and then. While finding back to the streets and my usual running rhythm, I observed internet land. Who’s running for the oceans, too? What’s going on? Parley and adidas did such an amazing job and every day I was just curious to stalk everyone on Instagram and Twitter. The companies didn’t only stretch the challenge to a month-long challenge, but they also created more live running events in different cities around the globe! I screamed. I still can’t participate. Maybe next year? 

Anyways. 

I was happy. 

I still am. 

Happy tears when I saw what crazy numbers Parley shared here and then. I promised myself not to sneak and let myself being surprised at the end of the challenge. On July 10th, I finally had the time to go online and browse what happened. I wanted all the numbers and I wanted to enjoy all the beautiful impressions one more time. 

Excuse my French. 

But. 

WHAT THE FUCK. 

Oh my. 

Check this out. 924,237 people participated to run over 12 million km ~~ 

Think about those numbers. 

WHAT A SUCCESS, family! 

I couldn’t be happier about such a great way to spread awareness. Shall I add something interesting? Last year I was writing this: In total 59 138 people participated and together we ran 572,712 km - isn't that a great beginning? 

Re-read it. 

Can you believe these numbers? 

This happened after one year!! Parley!! I am so proud!

Let’s spread the wave further and further. #fortheoceans 

Thanks to everyone who joined! I love you all! 

* Shoutout to my city for having this huge Parley spread! ~

8:21 PM Ready to funk your summer runnings and workouts up? You know I always love to create mixes for any kind of workout! 

For running, I really enjoy moving my feet to the perfect beat! Time to create the perfect melodies for summer running, right? Jaja, today you won't hear a lot of bla bla from me anymore! I just want you to enjoy this whenever you listen to this, wherever you are! I had to mix some Brazilian vibes...as you can see above already! I hope you love this as much as I do! 

If you can't get enough, make sure to listen to my other mixes, too! Especially the turquoise mix is the perfect company for summer and the current runs #fortheoceans! 

LET'S VIBE! ~ 

5:11 PM I write this post with a happy and a teary eye. Running is big part of my life and I don't want to miss it. I hate being off because of injuries or such, but it happens here and then. When I shared my last #dearrunning post, I told you about my crazy running experience from Africa. Tropical climate, crazy weather conditions, and the most beautiful scenery to run! A couple of weeks later, I had to pause. I couldn't run further, because my knee pain drove me nuts. I didn't know what it is and I was scared to not be able to run anymore... I just stopped. 

After two weeks of no running, I thought I go crazy. I was in such a good routine, I had a great rhythm, and my body was not planning to stop right here. My heart hurt. 

I calmed down and told myself that it's time to continue with a new edition of #roadtorecovery. Something must be wrong with my running or my body - is it a mental issue? I still don't know. I just did what I can do best - recover! Back to massaging, oils, a lot of stretching, and love. Loving my body...telling my bones and my muscles that everything is going to be fine. 

My mind is still struggling with off-times. It's hard to adjust. 

April and May was super packed for me, so I was actually beyond happy that my focus drifted a bit. Every Wednesday, I join my sister and a friend working out in the park (such a cool program from my city) which became my weekly highlight! Week after week passed, and I finally find pleasure in strength training! Yoga is still crazy hard for me, but I want to train on all the muscles which I usually ignore because of running! My current state of mind is super positive! Yessss. 

June began and my heart was beating a bit faster! Firstly, summer is finally here and all I wish is running in the early AMs or late PMs in my shortest shorts. Then, I realized that June is actually THE RUNNING MONTH of the year... with global running day (today) and ocean day (this Friday) I am so happy to have my two favorite things combined: running and mi oceans! 

On Friday, Run For The Oceans is happening and I hope you join this global movement!

I said to myself that this day will be my comeback day! I don't want to wait any longer... my knee feels okay and I want to contribute and fight for my oceans actively! You feel me... 

This week, my #roadtorecovery preparation is getting really serious! Beet root juice, oil therapy, massive stretching and cool-downs, some extra mint - and enough sleep! I can't wait to kiss the asphalt again! I never felt so excited about running!! 

How's your running doing? 

Happy Global Running Day! 

8:24 PM 

Hi June, good to see ya! I am so excited to be welcoming June! So many great days ahead of us and summer is here to be enjoyed to the fullest! Do you smell all the sweet and juicy fruits? Ahhh...I couldn't be happier! On June 8th, we celebrate World Ocean Day again - to me, one of the most important days of the year. Since I am fighting for our oceans and anti plastic pollution, I love to celebrate these days to raise more awareness around the globe. 

I also love seeing people (especially new people who are interested in this topic) creating events or little actions to help saving our dear oceans!

Even better was the fact that everyone in the world could join! With the help of runtastic, one was able to track the miles one was running and adidas created a platform where everyone could see how many ks were run and how many people participated! 

What I loved the most last year is not only the fact that so many people from anywhere joined to raise awareness and sweat for the oceans, but also adidas and runtastic created a dope podcast or mix especially for the ocean run! 

When I was in New York in April, I found the file on my Ipod again - I totally forgot about it. The last time I listened to it was last June...too bad! The mix was so great - a lot of information and good vibes to run to!

You know I am always down to write something about the oceans and plastic pollution here... now that the first running event was so cool and successful, I am excited to tell you that this year, adidas and Parley will continue a special running experience throughout the month! 

If you are interested in joining in New York or running internationally, make sure to check out all the info here. 

I wanted to create something special, too! 

On June 8th, I want you to head outside and run for the oceans with me! There is no limit - 1k, 2k, 3k, 20k - your world, your rules! Make sure to register your run via runtastic so adidas will definitely reach its goal to donate a lot of money to Parley #fortheoceans! 

I give you a second option. If you don't want to download an app just for a day and force yourself to run a lot, then take it easy and move however you want to move that day! If you feel like you want to ride your bike, then please jump on your bike and enjoy a smooth ride! 

Afterwards, when you are done, I would be happy if you'd take a look at my fundraise for the oceans! It's still open and I am always happy about any donations for my dearest blue waters! 

Are you ready to take care for the oceans? Cherish them and do anything to save them for our future?

Without the oceans, we can't survive. There's no life... 

Who's joining me? 

8:26 PM With every fresh season approaching, I love to step up my game when it comes to my trainings and runs! I love the fact that I can finally run in the super early hours, when the sun just comes out and one still feels a tiny breeze! Don't sleep in during summer or spring — those bright days are gone too fast, we should enjoy them as much as we can!

While I am glad to have survived the colder season in any tempo and distance, I am now eager to conquer my limits — maybe some personal records, maybe new techniques, or just a general progress in posture, breathing, and strength!

To work on this right, I always love to workout with the Nike Training Club app which gives me a good selection of great sweat sessions! One day, I found some well engaging NTC workout recommendations in my emails which are especially good for running (that's how it was promoted). I did these, checked for some more which are a bit alike, and soon I had an awesome extension to my warm-ups, cool-downs, and general workouts — ONLY for my running routines.

Perfect!

Earlier, when I started with running, I didn't know enough about running, our bodies, and a right training! Today I know how important it is to work on certain body areas to maintain a good performance and improve beyond! I personally love ab and oblique exercises, so working on my core, to fix my posture and gain more power, is no problem for me!

I am actually super grateful about these exercises here, since I am a lazy ass when it comes to stretching and a proper cool-down. Sometimes I even skip the cool down. PLEASE DON'T SKIP IT!

Here is my top three of NTC workouts when it comes to running preparation, performance, and recreation.

ACTIVATION STATION: focus on legs and endurance of the lower body
WATCH YOUR TONE: focus on legs + abs, endurance of the whole body, and running strength
RUN READY YOGA: focus on stability of the abs, flexibility, quality of movement, and the perfect cool-down

The NTC app is for free and everything is well described and demonstrated — we would be silly if we didn't practice these routines! All of the above can be done without equipment — you only need your body, some water, and a killer attitude.

Ready to sweat?

1:52 PM One reason why I love running is the fact to spend more time outside! Where I live, all my running routes happen to be surrounded by nature and a lot of green! A spa for my soul and lungs, haha. No matter how stressed I am, as soon as I find myself in between trees and bushes, I feel comfortable and safe. I guess that's why each time I travel to a new destination, it's important for me to discover all the parks and green oases. That's why I really enjoy running or walking in Central Park as soon as I'm in New York! In Paris I love the Jardin des Tuileries and also the green playgrounds throughout the city and in Madrid I remember I was so hyped to see the Retiro park. You get my point!

In Cape Town, my sightseeing list was almost full with nature attractions — anything which is outside and exotic! Of course I also fell in love with the parks there as well! I often talk about recreation on the blog and I love emphasizing how important it is to me. Not only as a runner I need time to relax, recover, and recharge, but also as a human being.

Especially during vacations...I know how stressed sightseeing can be. One always wants to do and see plenty — time is running away too fast. What I learned from my stressful trips home to NYC is to slow down and take myself some time. NYC is hectic and it always feels like I need to catch up, but it's not making sense chasing after things without really noticing or realizing them.
During chaos and hectic times, find a place where you can relax, breathe, and just be for a second!
Since Cape Town isn't NYC, I wanted to breathe a lot in Cape Town! Calming down during any time of day and just experience this magical place! I wanted to discover this beauty beyond and never stress myself! During my walks I found the most magical places and I bet there are more to see... After a couple of days, I found my serenity spots, places I wish I had at home! I spent almost every day at the V&A Waterfront to breathe in the salty air and listen to the waves crushing — mi oceans always soothe me! I found some great spots not only to recreate myself mentally, but physically!

Check out my ideas to recreate yourself in Cape Town!

V&A Waterfront
I will mention this place in every Cape Town post, I guess! At V&A Waterfront you can easily relax and have a good dinner (how about an original Cinnabon roll?), or you hide at the back side of the mall where you can find peace and quietness. Along the running route, directly next to the water, you can sit on a bench and relax, or you sit directly on the ground while exploring the beautiful flowers and bushes. (ALSO MADE FOR PHYSICAL RECREATION)



Sea Point
Along the Sea Point promenade, you can continue breathing in salty air and soaking in all the sunshine! Relax somewhere on a bench or feel the sand between your toes when you enter one of the many beaches along. (ALSO MADE FOR PHYSICAL RECREATION)



Company's Garden
This was one of my favorite places in Cape Town!! It was super close to my hotel so I could go there several times a day! I loved the atmosphere of quietness in a vibrant and loud city! The park feels like a piece of land which some royals own...it's super fancy! If you want to explore Cape Town's flowers, make sure to head there! Palm trees, normal trees, cacti, bamboo, there's so much to explore!


Tafelberg Rd Platform
When my sister finally made it to Cape Town, we wanted to see Table Mountain together! Unfortunately, we didn't make it to our wished location, because the sun was already going down, but I showed her a spot right in between where you have no tourists and such a good view! The place up there is perfect to also do some yoga or simple meditation! Head to the Kloof Nek Rd bus station and walk along Tafelberg Rd (up the stairs) towards the platform - you can't miss it! (ALSO MADE FOR PHYSICAL RECREATION)

Stairs at Somerset Hospital
Time for a little rest during all the shopping? Or getting ready for your next run? These colorful steps gave me the feeling of being just like Snoop and Pharrell in their "Beautiful" video, haha. The colorful steps are a historical part of Cape Town and they are so much fun to be tested for a little up and down run!


Hiking routes around 
There are so many hiking routes around town and also a bit furhter away from Cape Town! No matter if you go to Table Mountain, Devil's Peak, Lion Head, or anywhere else - there's so much to explore! Make sure to also plan some routes which will treat you with stunning waterfalls or unseen animal life - Cape Town is the best excuse to experience this!

Green Point Urban Park
This park has the perfect location if you want to do some sightseeing and some relaxing! If you want to be active, you can also go wild in its included fitness park with the perfect view. Breathe in some ocean air and enjoy the view on Cape Town's stadium. Watch out - the sun down there is really killer! Never hike around there without any protection or such!  (ALSO MADE FOR PHYSICAL RECREATION) 

The hills of Bo-Kaap
My favorite neighborhood!! I hate walking up hills, but walking up Bo-Kaap is always a pleasure! Not only did I enjoy sitting up the hill where you can enjoy the coolest views on the city, but also make sure to hang around Rose Corner Café to treat yourself with Cape Malay sweets which you can eat there right away, or you enjoy them under the inviting trees up hill. Maybe you are lucky and you catch a cool parade while you are there - Bo-Kaap is always surprising you with cool things!
Ahhh, I just love this colorful neighborhood!


Now - what are you waiting for? Ready to enjoy some serious recreation? I hope so!
Enjoy Cape Town and share some of your favorite spots if you have any!