Merlijn Smeele 


While completing over 25 races within 5 years, I learned how to cover and enjoy distances from 10 to 90K, without major injuries. 

In 2017 I started training for more adventurous races abroad, including my first 100miler. Since my DNF (Did Not Finish) at the Javelina Jundred in October 2017, I’ve been on a humble journey to get back on track after a long-term injury.

It took me three (!) years with many ups and downs, but since January 2021 I’m back in training and feel better and stronger than ever. 

I enjoy the lifelong journey of gradual improvement, growing the distance, and learning to cope with challenges on the way. 

There are many reasons why we want to run.
Whether we like to look and feel better, live more healthy, become more confident, or want to challenge or prove ourselves, taking that first step is a whole different story. 

People who got me started 
I think that inspiration in one way or another is always the reason to take the first step and also to stay motivated.
It can be a friend, family or someone like Usain Bolt that inspires us to start running or even to run a Marathon. 

The first people in my life that inspired me to run were my parents. They joined a running club when they were in their sixties. My mother still ran when she was 82! 

I started in 2009 with a step-by-step course on my mp3 player and for a few years I ran just once in a while and never more than 5K. April 2013 I decided to train for the Amsterdam Marathon because my boyfriend at that time encouraged me to do so. 

What I like about running 
The benefits of running are countless.
What I really enjoy is the freedom to run where and whenever I want, feeling alive, living consciously and just being in the moment. The joy of being outdoors, exploring the world, while getting to know myself a little better every day and surprise myself with what I’m capable of. That is what makes me lace up my shoes every time again. 

Trial and Error 
Between my very first run in 2009 and finishing my first marathon in 2013, I got injured a few times. My first Marathon I hit the wall…
But I contributed the race to my father, who had died of cancer, and to other people who fight for their life.
That made me want to finish, no matter how.
So I did, with the help of the audience and with the mental support of my boyfriend, who ran with me. 

By trying different exercises, techniques, new shoes and many hours of training, I learned how to improve gradually and enjoyed running more and more.
By reading and practicing a lot I learned how to listen better to my body and how to recover from an Achilles Tendon injury and runner’s knee just by myself. 

I discovered that being consistent is key in injury prevention and recovery, but also that nutrition, strength, fitness, endurance, sleep and relaxation are all equally essential for lifelong health and happiness, as much as social connection and being in nature. 

Exploring running 
After my first Marathon I discovered a whole new world of running varieties.
I didn’t know there were so many running adventures all over the world. From a marathon to the most challenging multiday expeditions. One day I’d love to run on Top of the World in the Happiest Country on Earth: Bhutan. 

In 2014 I ran 2 Marathons (without hitting the wall:-) and my first Ultra training of 51K, which I really loved. 

In 2015 I focused on running more efficiently and improving my finish time. My biggest goal was to run a Marathon under 4 hours with fun and injury-free, which I managed to do (3:56). It motivated me to keep improving and run my first 100K in 2016, of which I completed 90K:-) 

The goal for 2020 was to get back on track and in that Summer I managed to run small distances pain-free again on a regular basis, with mental support of Rory Coleman Coaching! Hallelujah! After three years of physiotherapy, recovery, setbacks, work stress, breakup and worries of being a caregiver, I really enjoyed finding my way back in running and life. 

Like every year, my overall goal in 2021, was to run with fun and injury-free.

After the exciting self-managed ‘expeditions’ of 2021, but also lots of loneliness and isolation, the focus of 2022 and 2023 was to maintain an overall healthy happy lifestyle and fitness level through al sorts of activities, with more social life, fun and connection, while doing regular short runs. No pressure;-)
It was a challenge to balance my own personal and business needs with all caregiver related tasks, and getting enough sleep is the hardest. Though a lot less fit than in 2021, I felt satisfied.

My goals for 2024
After the quiet previous 2 years I feel ready to roll and set some audacious goals again.
Update coming soon…

What I do to run with fun 
It demands commitment and consistency to enjoy running injury-free and see improvements. That means running 3-5 times a week in combination with some stability and strength training, foam rolling, stretching and relaxing. 

To reach my 2021 goals I hired Andy Jones-Wilkins, a CTS coach and world-class runner.

It also involves eating and drinking healthy and consciously. I eat as naturally as possible: unprocessed food, no unnatural sugars, no gels. 

Originally I planned to drink no alcohol for 365 days. I adjusted that plan a bit and since then I just go with the flow after a race or when on a holiday. I really like it though to drink not when training get’s more intense. 

On average I drink 2 coffee’s (sometimes decaffeinated) plus ca 3l water per day and herbal tea. I enjoy fruit, nuts, vegetables, legumes, polenta and eat mostly vegan, which really seems to help me with my recovery. I eat more carbs like oatmeal and (sweet) potatoes when my training is more intense. I read the ChiRunning book of Danny Dreyer regularly to keep improving my Running Techniques. 

My gear 
I like to run “light”, without devices, apart from the Garmin Forerunner 245 to keep track of my training results. DCRainmaker is a source I always check if I’m looking for new gear. 

Running shoes 
With my first pair Nike Free 5.0 I ran my first 3 Marathons. I used Nike Free 3.0 since 2015 for shorter distances and daily use, and in 2016 I ran on the Hoka Clifton in ultramarathons. In 2017 I ran on Merrel Master Move Glide Trail running shoes and Altra-Superior 3.0 Trail running shoes. 

Currently I train on Saucony Kinvara 10, Altra Superior 3.0 Trail-Running Shoes, Merrell Skyfire trail. In Summer I run short distances on minimalistic shoes like the Nike free RN Flyknit and Merrell Trail Glove 4.


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