Harm Wiegers
@harmwiegers.bsky.social
Dutch top ultra runner
🎯24h World Championships, okt 2025
⏯️this profile is inactive for now, might reactivate later
➡️www.harm.run
🎯24h World Championships, okt 2025
⏯️this profile is inactive for now, might reactivate later
➡️www.harm.run
Every time we run a PB, it somehow resets our baseline:
“This is what I’m capable of. This is now the new normal”
The bar has been raised. Scary. But also cool, cause this is how we grow.
Gonna try to surpass last year’s 220k in May’s 24hour race. Let’s grow!
(pic: 2024 age group podium)
“This is what I’m capable of. This is now the new normal”
The bar has been raised. Scary. But also cool, cause this is how we grow.
Gonna try to surpass last year’s 220k in May’s 24hour race. Let’s grow!
(pic: 2024 age group podium)
April 19, 2025 at 12:18 PM
Every time we run a PB, it somehow resets our baseline:
“This is what I’m capable of. This is now the new normal”
The bar has been raised. Scary. But also cool, cause this is how we grow.
Gonna try to surpass last year’s 220k in May’s 24hour race. Let’s grow!
(pic: 2024 age group podium)
“This is what I’m capable of. This is now the new normal”
The bar has been raised. Scary. But also cool, cause this is how we grow.
Gonna try to surpass last year’s 220k in May’s 24hour race. Let’s grow!
(pic: 2024 age group podium)
After failure, the next succes is never guaranteed.
My 2025: a DNF + trainings canceled because of pains
But then: finishing a painfree Rotterdam marathon (last sunday)
Maybe this is life: after every setback… to just keep running
My 2025: a DNF + trainings canceled because of pains
But then: finishing a painfree Rotterdam marathon (last sunday)
Maybe this is life: after every setback… to just keep running
April 15, 2025 at 9:09 PM
After failure, the next succes is never guaranteed.
My 2025: a DNF + trainings canceled because of pains
But then: finishing a painfree Rotterdam marathon (last sunday)
Maybe this is life: after every setback… to just keep running
My 2025: a DNF + trainings canceled because of pains
But then: finishing a painfree Rotterdam marathon (last sunday)
Maybe this is life: after every setback… to just keep running
Prepping for sunday’s marathon!
What about race nerves?
Pro marathoner Scott Fauble said:
“The only thing I’ve learned about handling my nerves is to not try and change anything.
If I’m nervous, I let myself be nervous. If I’m calm, I’m calm.”
Scott Fauble - Inside a marathon
What about race nerves?
Pro marathoner Scott Fauble said:
“The only thing I’ve learned about handling my nerves is to not try and change anything.
If I’m nervous, I let myself be nervous. If I’m calm, I’m calm.”
Scott Fauble - Inside a marathon
April 11, 2025 at 9:02 PM
Prepping for sunday’s marathon!
What about race nerves?
Pro marathoner Scott Fauble said:
“The only thing I’ve learned about handling my nerves is to not try and change anything.
If I’m nervous, I let myself be nervous. If I’m calm, I’m calm.”
Scott Fauble - Inside a marathon
What about race nerves?
Pro marathoner Scott Fauble said:
“The only thing I’ve learned about handling my nerves is to not try and change anything.
If I’m nervous, I let myself be nervous. If I’m calm, I’m calm.”
Scott Fauble - Inside a marathon
Doing a short taper until sunday’s Rotterdam Marathon
Tapering is not just mindlessly running fewer hours. Essential is still doing some tempo/intervals.
As coach Jason Koop says: maintenance of training *intensity* is critical.
(Jason Koop - Training essentials for ultrarunning)
Tapering is not just mindlessly running fewer hours. Essential is still doing some tempo/intervals.
As coach Jason Koop says: maintenance of training *intensity* is critical.
(Jason Koop - Training essentials for ultrarunning)
April 8, 2025 at 9:06 PM
Doing a short taper until sunday’s Rotterdam Marathon
Tapering is not just mindlessly running fewer hours. Essential is still doing some tempo/intervals.
As coach Jason Koop says: maintenance of training *intensity* is critical.
(Jason Koop - Training essentials for ultrarunning)
Tapering is not just mindlessly running fewer hours. Essential is still doing some tempo/intervals.
As coach Jason Koop says: maintenance of training *intensity* is critical.
(Jason Koop - Training essentials for ultrarunning)
Soft forest floors offer lower impact than paved roads. A perfect excuse for hitting the trails
Sensitive leg muscle requires creative training at the moment
Tho honestly.. do we need any excuse at all for hitting the trails? 😎
Pic: today’s run @De Leyen, Netherlands
#trailrunning
Sensitive leg muscle requires creative training at the moment
Tho honestly.. do we need any excuse at all for hitting the trails? 😎
Pic: today’s run @De Leyen, Netherlands
#trailrunning
April 4, 2025 at 8:25 PM
Soft forest floors offer lower impact than paved roads. A perfect excuse for hitting the trails
Sensitive leg muscle requires creative training at the moment
Tho honestly.. do we need any excuse at all for hitting the trails? 😎
Pic: today’s run @De Leyen, Netherlands
#trailrunning
Sensitive leg muscle requires creative training at the moment
Tho honestly.. do we need any excuse at all for hitting the trails? 😎
Pic: today’s run @De Leyen, Netherlands
#trailrunning
A leg muscle started aching at the end of friday’s run. 2 weeks before my next big marathon...
Coach and I decided on cycling instead of running for 4 days.
Feel insecure about the upcoming race. Living day by day.
Big plans or not: I guess sometimes all we can do is focus on the next small step
Coach and I decided on cycling instead of running for 4 days.
Feel insecure about the upcoming race. Living day by day.
Big plans or not: I guess sometimes all we can do is focus on the next small step
April 1, 2025 at 9:03 PM
A leg muscle started aching at the end of friday’s run. 2 weeks before my next big marathon...
Coach and I decided on cycling instead of running for 4 days.
Feel insecure about the upcoming race. Living day by day.
Big plans or not: I guess sometimes all we can do is focus on the next small step
Coach and I decided on cycling instead of running for 4 days.
Feel insecure about the upcoming race. Living day by day.
Big plans or not: I guess sometimes all we can do is focus on the next small step
Ultras are not just physical: mental endurance is essential
Plenty ways to train the mind: meditation, rain-runs, visualization, cold showers, repetition,
mantras…
Pick yours. Andy Jones-Wilkins said:
“For every one minute you spend training your body, spend two minutes training your mind”
Plenty ways to train the mind: meditation, rain-runs, visualization, cold showers, repetition,
mantras…
Pick yours. Andy Jones-Wilkins said:
“For every one minute you spend training your body, spend two minutes training your mind”
March 28, 2025 at 9:14 PM
Ultras are not just physical: mental endurance is essential
Plenty ways to train the mind: meditation, rain-runs, visualization, cold showers, repetition,
mantras…
Pick yours. Andy Jones-Wilkins said:
“For every one minute you spend training your body, spend two minutes training your mind”
Plenty ways to train the mind: meditation, rain-runs, visualization, cold showers, repetition,
mantras…
Pick yours. Andy Jones-Wilkins said:
“For every one minute you spend training your body, spend two minutes training your mind”
Some days we run for numbers. Some days for competition.
But some days… we run for beauty.
Attuning our frequencies to nature’s heartbeat. When our feet become one with the trails, we leave our daily burdens behind.
(pics: yesterday’s run at Den Treek, Netherlands)
#trailrunning
But some days… we run for beauty.
Attuning our frequencies to nature’s heartbeat. When our feet become one with the trails, we leave our daily burdens behind.
(pics: yesterday’s run at Den Treek, Netherlands)
#trailrunning
March 25, 2025 at 8:14 PM
Some days we run for numbers. Some days for competition.
But some days… we run for beauty.
Attuning our frequencies to nature’s heartbeat. When our feet become one with the trails, we leave our daily burdens behind.
(pics: yesterday’s run at Den Treek, Netherlands)
#trailrunning
But some days… we run for beauty.
Attuning our frequencies to nature’s heartbeat. When our feet become one with the trails, we leave our daily burdens behind.
(pics: yesterday’s run at Den Treek, Netherlands)
#trailrunning
Yesternight's training ran along this canal, where lots of rowers were training.
Just like runners, they had coaches watching and giving instructions.
It struck me how rowers, runners... and all human beings:
we need others to get the most out of ourselves 🖤
Just like runners, they had coaches watching and giving instructions.
It struck me how rowers, runners... and all human beings:
we need others to get the most out of ourselves 🖤
March 21, 2025 at 9:19 PM
Yesternight's training ran along this canal, where lots of rowers were training.
Just like runners, they had coaches watching and giving instructions.
It struck me how rowers, runners... and all human beings:
we need others to get the most out of ourselves 🖤
Just like runners, they had coaches watching and giving instructions.
It struck me how rowers, runners... and all human beings:
we need others to get the most out of ourselves 🖤
10 ways to make sure you don’t become a better runner 😀📉
‘Inverse thinking’: list ways to make sure you DON’T reach
your goal.
...and then do the opposite.
This fun exercise often gets attributed to mathematician Carl Jacobi. I decided to try it on running 😀
(pic)
‘Inverse thinking’: list ways to make sure you DON’T reach
your goal.
...and then do the opposite.
This fun exercise often gets attributed to mathematician Carl Jacobi. I decided to try it on running 😀
(pic)
March 18, 2025 at 9:02 PM
10 ways to make sure you don’t become a better runner 😀📉
‘Inverse thinking’: list ways to make sure you DON’T reach
your goal.
...and then do the opposite.
This fun exercise often gets attributed to mathematician Carl Jacobi. I decided to try it on running 😀
(pic)
‘Inverse thinking’: list ways to make sure you DON’T reach
your goal.
...and then do the opposite.
This fun exercise often gets attributed to mathematician Carl Jacobi. I decided to try it on running 😀
(pic)
Asked an olympian at tuesday’s running symposium:
When quitting your lawyer job for running: how did you experience making unusual choices? How did others react?
Her reply:
“My experience is that when we choose to follow our dream, we will find the people around us to be very supportive”
Wow.
When quitting your lawyer job for running: how did you experience making unusual choices? How did others react?
Her reply:
“My experience is that when we choose to follow our dream, we will find the people around us to be very supportive”
Wow.
March 14, 2025 at 7:02 PM
Asked an olympian at tuesday’s running symposium:
When quitting your lawyer job for running: how did you experience making unusual choices? How did others react?
Her reply:
“My experience is that when we choose to follow our dream, we will find the people around us to be very supportive”
Wow.
When quitting your lawyer job for running: how did you experience making unusual choices? How did others react?
Her reply:
“My experience is that when we choose to follow our dream, we will find the people around us to be very supportive”
Wow.
After reading how Ibuprofen interferes with healing, I decided not to use it on runs.
Ibu and other NSAIDs seem to:
-compromise healing of muscles, tendons, bones, cartilage
-increase damage to the body in extreme exercise
Valuable overview on Fellrnr:
fellrnr.com/wiki/NSAIDs_and_Running
Ibu and other NSAIDs seem to:
-compromise healing of muscles, tendons, bones, cartilage
-increase damage to the body in extreme exercise
Valuable overview on Fellrnr:
fellrnr.com/wiki/NSAIDs_and_Running
NSAIDs and Running
fellrnr.com
March 11, 2025 at 4:27 PM
After reading how Ibuprofen interferes with healing, I decided not to use it on runs.
Ibu and other NSAIDs seem to:
-compromise healing of muscles, tendons, bones, cartilage
-increase damage to the body in extreme exercise
Valuable overview on Fellrnr:
fellrnr.com/wiki/NSAIDs_and_Running
Ibu and other NSAIDs seem to:
-compromise healing of muscles, tendons, bones, cartilage
-increase damage to the body in extreme exercise
Valuable overview on Fellrnr:
fellrnr.com/wiki/NSAIDs_and_Running
There’s many reasons to run a marathon. One is growing our courage:
“Courage comes in many forms. Today you discover the courage to keep trying, to not give up, no matter how dire things become.”
What we learn during a marathon, we can apply to all of life.
Quote from Dean Karnazes’s book 50|50
“Courage comes in many forms. Today you discover the courage to keep trying, to not give up, no matter how dire things become.”
What we learn during a marathon, we can apply to all of life.
Quote from Dean Karnazes’s book 50|50
March 7, 2025 at 6:57 PM
There’s many reasons to run a marathon. One is growing our courage:
“Courage comes in many forms. Today you discover the courage to keep trying, to not give up, no matter how dire things become.”
What we learn during a marathon, we can apply to all of life.
Quote from Dean Karnazes’s book 50|50
“Courage comes in many forms. Today you discover the courage to keep trying, to not give up, no matter how dire things become.”
What we learn during a marathon, we can apply to all of life.
Quote from Dean Karnazes’s book 50|50
Strides are the only running drill I do. They rock.
In this great explanation, the experienced David Roche tells how strides:
-improve running economy
-teach brain+muscles to operate smoothly at all paces
www.trailrunnermag.com/training/trail-tips-training/running-strides-how-to/
In this great explanation, the experienced David Roche tells how strides:
-improve running economy
-teach brain+muscles to operate smoothly at all paces
www.trailrunnermag.com/training/trail-tips-training/running-strides-how-to/
Strides Make You Faster. Here’s How
If you've been neglecting speed, strides might be the solution. Here is what they are, why you need to do them, and how to get the most out of them.
www.trailrunnermag.com
March 4, 2025 at 4:11 PM
Strides are the only running drill I do. They rock.
In this great explanation, the experienced David Roche tells how strides:
-improve running economy
-teach brain+muscles to operate smoothly at all paces
www.trailrunnermag.com/training/trail-tips-training/running-strides-how-to/
In this great explanation, the experienced David Roche tells how strides:
-improve running economy
-teach brain+muscles to operate smoothly at all paces
www.trailrunnermag.com/training/trail-tips-training/running-strides-how-to/
Vitamins/anti-oxidants help our body recover. But this paper found that supplementing may reduce the positive effects of our training.
This was new to me.
Vitamin-rich foods are healthy, but vitamin C/E pills may not always be constructive?
doi: 10.1113/jphysiol.2013.267419
This was new to me.
Vitamin-rich foods are healthy, but vitamin C/E pills may not always be constructive?
doi: 10.1113/jphysiol.2013.267419
March 1, 2025 at 7:24 AM
Vitamins/anti-oxidants help our body recover. But this paper found that supplementing may reduce the positive effects of our training.
This was new to me.
Vitamin-rich foods are healthy, but vitamin C/E pills may not always be constructive?
doi: 10.1113/jphysiol.2013.267419
This was new to me.
Vitamin-rich foods are healthy, but vitamin C/E pills may not always be constructive?
doi: 10.1113/jphysiol.2013.267419
Healthy sports nutrition is important. But during ultras, our palate and needs change.
Food you can stomach becomes more valuable than food with the best nutrients.
That’s why you see ultra runners eating all kinds of foods.
Here’s some original pics of strange foods I’ve used during runs 😛
Food you can stomach becomes more valuable than food with the best nutrients.
That’s why you see ultra runners eating all kinds of foods.
Here’s some original pics of strange foods I’ve used during runs 😛
February 25, 2025 at 5:56 PM
Healthy sports nutrition is important. But during ultras, our palate and needs change.
Food you can stomach becomes more valuable than food with the best nutrients.
That’s why you see ultra runners eating all kinds of foods.
Here’s some original pics of strange foods I’ve used during runs 😛
Food you can stomach becomes more valuable than food with the best nutrients.
That’s why you see ultra runners eating all kinds of foods.
Here’s some original pics of strange foods I’ve used during runs 😛
To run is to witness.
Runners get to know nature intimately, by witnessing her subtle changes. We know what moment the sun rises, understand when different animals raise their young, we read when the first flowers come to herald spring.
To run is to witness.
(pic: sunrise @today's morning run)
Runners get to know nature intimately, by witnessing her subtle changes. We know what moment the sun rises, understand when different animals raise their young, we read when the first flowers come to herald spring.
To run is to witness.
(pic: sunrise @today's morning run)
February 21, 2025 at 7:29 PM
To run is to witness.
Runners get to know nature intimately, by witnessing her subtle changes. We know what moment the sun rises, understand when different animals raise their young, we read when the first flowers come to herald spring.
To run is to witness.
(pic: sunrise @today's morning run)
Runners get to know nature intimately, by witnessing her subtle changes. We know what moment the sun rises, understand when different animals raise their young, we read when the first flowers come to herald spring.
To run is to witness.
(pic: sunrise @today's morning run)
Maintaining fitness during recovery
An injury is keeping me from long/intensive runs. But cross-training with other sports can help maintain (most) fitness, while keeping mechanical stress on the body low.
Setbacks like injury teach us: there’s always creative ways to contribute to our goals.
An injury is keeping me from long/intensive runs. But cross-training with other sports can help maintain (most) fitness, while keeping mechanical stress on the body low.
Setbacks like injury teach us: there’s always creative ways to contribute to our goals.
February 18, 2025 at 1:36 PM
Maintaining fitness during recovery
An injury is keeping me from long/intensive runs. But cross-training with other sports can help maintain (most) fitness, while keeping mechanical stress on the body low.
Setbacks like injury teach us: there’s always creative ways to contribute to our goals.
An injury is keeping me from long/intensive runs. But cross-training with other sports can help maintain (most) fitness, while keeping mechanical stress on the body low.
Setbacks like injury teach us: there’s always creative ways to contribute to our goals.
At the 100k world championships last december, we ran among outliers. People we put on a pedestal.
But hearing their stories during breakfast, it turned out they just grew into this life one bit at a time. Their pedestals were staircases, consisting of 1000 small steps.
Small steps add up.
But hearing their stories during breakfast, it turned out they just grew into this life one bit at a time. Their pedestals were staircases, consisting of 1000 small steps.
Small steps add up.
February 14, 2025 at 9:35 AM
At the 100k world championships last december, we ran among outliers. People we put on a pedestal.
But hearing their stories during breakfast, it turned out they just grew into this life one bit at a time. Their pedestals were staircases, consisting of 1000 small steps.
Small steps add up.
But hearing their stories during breakfast, it turned out they just grew into this life one bit at a time. Their pedestals were staircases, consisting of 1000 small steps.
Small steps add up.
How to keep running when our body’s hurting and asks us to stop?
Having a clear 'why' helps us push on when it gets hard. Before every ultra, take some time to think why this endeavor is important to you. This can give us wings when we’d otherwise give up.
Pic: me at a sign saying "Why am I here?"
Having a clear 'why' helps us push on when it gets hard. Before every ultra, take some time to think why this endeavor is important to you. This can give us wings when we’d otherwise give up.
Pic: me at a sign saying "Why am I here?"
February 11, 2025 at 8:10 PM
How to keep running when our body’s hurting and asks us to stop?
Having a clear 'why' helps us push on when it gets hard. Before every ultra, take some time to think why this endeavor is important to you. This can give us wings when we’d otherwise give up.
Pic: me at a sign saying "Why am I here?"
Having a clear 'why' helps us push on when it gets hard. Before every ultra, take some time to think why this endeavor is important to you. This can give us wings when we’d otherwise give up.
Pic: me at a sign saying "Why am I here?"
Start a race fast, or keep an even pace? This study on 24hour-runners showed that:
"the fastest runners start at lower relative intensities and display a more even pacing strategy than slower runners"
To me, this was a reason to race even-paced since I read this.
doi.org/10.1123/ijspp.2016-0237
"the fastest runners start at lower relative intensities and display a more even pacing strategy than slower runners"
To me, this was a reason to race even-paced since I read this.
doi.org/10.1123/ijspp.2016-0237
February 7, 2025 at 1:13 PM
Start a race fast, or keep an even pace? This study on 24hour-runners showed that:
"the fastest runners start at lower relative intensities and display a more even pacing strategy than slower runners"
To me, this was a reason to race even-paced since I read this.
doi.org/10.1123/ijspp.2016-0237
"the fastest runners start at lower relative intensities and display a more even pacing strategy than slower runners"
To me, this was a reason to race even-paced since I read this.
doi.org/10.1123/ijspp.2016-0237
This study showed how a significant lowering of magnesium was found up to 11 months after completing a 120km march (at the end of a military training programme).
Enough reason to supplement magnesium after a long ultra?
source:
PubMed - PMID 1863536
Enough reason to supplement magnesium after a long ultra?
source:
PubMed - PMID 1863536
February 4, 2025 at 6:24 PM
This study showed how a significant lowering of magnesium was found up to 11 months after completing a 120km march (at the end of a military training programme).
Enough reason to supplement magnesium after a long ultra?
source:
PubMed - PMID 1863536
Enough reason to supplement magnesium after a long ultra?
source:
PubMed - PMID 1863536
Preparing my own gels to eat 120g carbs/hour in tomorrow's 100miler. Why?
Carbs are not just fuel for fast races. They are stored as glycogen in the muscles. Glycogen is required for proper muscle contractions and combatting fatigue.
source:
doi: 10.1079/PNS2004344
Carbs are not just fuel for fast races. They are stored as glycogen in the muscles. Glycogen is required for proper muscle contractions and combatting fatigue.
source:
doi: 10.1079/PNS2004344
January 31, 2025 at 4:30 PM
Preparing my own gels to eat 120g carbs/hour in tomorrow's 100miler. Why?
Carbs are not just fuel for fast races. They are stored as glycogen in the muscles. Glycogen is required for proper muscle contractions and combatting fatigue.
source:
doi: 10.1079/PNS2004344
Carbs are not just fuel for fast races. They are stored as glycogen in the muscles. Glycogen is required for proper muscle contractions and combatting fatigue.
source:
doi: 10.1079/PNS2004344
Trained with these 2 guys yesternight. We're all a bit scared for Saturday's race, where we run either 100k or 100mi. We concluded that:
"it's good when a big goal scares you a bit, cause then we know that it means something to our heart "
"it's good when a big goal scares you a bit, cause then we know that it means something to our heart "
January 29, 2025 at 8:15 AM
Trained with these 2 guys yesternight. We're all a bit scared for Saturday's race, where we run either 100k or 100mi. We concluded that:
"it's good when a big goal scares you a bit, cause then we know that it means something to our heart "
"it's good when a big goal scares you a bit, cause then we know that it means something to our heart "
Hi, this is Harm!
I love running long distances and enjoy learning about running. My aim is to share a 2 thoughts a week that might benefit every runner. This could be an insight on nutrition, a thought about training, interesting research, or even a life lesson.
Welcome aboard!
I love running long distances and enjoy learning about running. My aim is to share a 2 thoughts a week that might benefit every runner. This could be an insight on nutrition, a thought about training, interesting research, or even a life lesson.
Welcome aboard!
January 28, 2025 at 2:03 PM
Hi, this is Harm!
I love running long distances and enjoy learning about running. My aim is to share a 2 thoughts a week that might benefit every runner. This could be an insight on nutrition, a thought about training, interesting research, or even a life lesson.
Welcome aboard!
I love running long distances and enjoy learning about running. My aim is to share a 2 thoughts a week that might benefit every runner. This could be an insight on nutrition, a thought about training, interesting research, or even a life lesson.
Welcome aboard!