On the Run - Hendrik Pfeiffer

Hendrik Pfeiffer is one of Germany's fastest long-distance runners. In this portrait story, find out what drives him and how he strikes a balance between training camps in Kenya and a busy racing schedule. What recovery routines does he use to ensure he is in peak condition at the starting line and can run even faster? And what do his successes actually mean to him?

When thousands of runners lace up their shoes in Berlin on September 21 this year, they will want one thing above all else: to be fast. Germany's fastest long-distance runner, Hendrik Pfeiffer, will also be competing in the BMW Berlin Marathon. The excitement is already palpable at the starting line, where the tension in the air grows with every passing minute until the big bang “PENG!” sounds. Then everything fades away and the runners try to find their own rhythm as quickly as possible and break away into a good running group. Hoping for the right legs. Hoping for the right weather conditions. Countless runners are carried through the streets of downtown Berlin by the euphoria of Germany's biggest running event. At the front: the top runners, who are literally flying over the course. Right in the middle: Hendrik Pfeiffer. He has been preparing for this race for a long time.

Current form

In order for Hendrik to be at the starting line in Berlin, he first needs to be in good shape. Until then, he is currently still participating in preparatory competitions. Even though he knows he still has a long way to go: "With every week that passes in the run-up to a big race, you try to raise your level. Of course, fatigue sets in, so you have to manage your energy very carefully." The magic word? Timing. Being in good shape is essential, but you shouldn't peak too early.

Hendrik has a clear goal for the race in the capital: to beat his personal best of 2 hours 7 minutes for the first time.

“A lot of things have to come together on that day. Of course, I hope the weather will be good, but I'll do everything in my power to make sure it is. I've never had such a good preparation period as I have now.”  

To achieve the best shape of his life, he has made a few adjustments

Since 2014, Hendrik has been documenting his training plans and performance data, allowing him to review and analyze each preparation retrospectively. “This allows me to identify areas where I could be even faster—or where a recovery phase would have been useful, which I didn't plan for earlier,” says the 32-year-old. His goal is to run a consistent 200 to 220 kilometers every week—and only reduce the distance during competition weeks. When everything comes together, that's the ideal preparation for Hendrik.

Training planning

There are many options when it comes to training planning. Newer training methods such as working with thresholds or double thresholds are becoming increasingly popular. This means doing two speed runs a day, which are moderate in themselves but allow you to cover significantly more kilometers than a single hard speed session. Especially in the early preparation phase, this allows you to shift your threshold pace so that you can start at a higher level later on in the specific marathon sessions. 

“I can now see that my basic endurance is significantly better—I can walk much longer distances and at a much higher intensity.”

Teamwork makes the Dream work. 

Even though he runs the marathon alone, Hendrik has a small team around him. His dream team includes his wife, Esther, who is also a runner and focuses on half marathons and 10-kilometer races. "We support each other wherever we can. Sometimes we stagger our speed runs so that the other can run with us. We also have a coach, Timo, who trains us both."

The Pfeiffers are serious about running, and it's not just Hendrik who is fast. “Esther has a lot of potential. She ran her first marathon on the spur of the moment—without optimal preparation—and still became German champion,” says Hendrik.

She has also already run the sixth-fastest German time ever over the long distance in Berlin – a clear indication of her potential over long distances.

Short distances – maximum efficiency  

Another factor contributing to Hendrik's growing professionalism was his move to Düsseldorf. Here, the trainer is now on site and thus much more present in daily training. He also has permission to use a bicycle on the nearby running track. “The coach can ride right next to me during tempo sessions and also act as a pacemaker – with a music box at the front. That makes a big difference mentally.” These methods have long been established internationally, but are often difficult to implement in Germany due to the rigid rules of clubs and associations. 

“Small changes that make a big difference to us.”  

A for adventure  

Hendrik values his equanimity, which he considers another key to his success. 

“I also want to experience things and see the world. If sport opens these doors for me, that's more important to me than always training strictly according to the textbook. The mental component is extremely crucial in our discipline in order to be able to perform well. In some cases, it's more important than any individual speed training session.” 

He combines long-distance trips with local city runs, where the experience is the main focus for him.  

"In October, for example, I have a competition in Taiwan and probably another one in Cape Town. I've also run in Singapore and Colombia – places you would never go in normal life. That's a driving force that isn't just measured in best times, but also in experiences and impressions from all over the world." 

However, Hendrik also reflects: “That doesn't mean you don't have to live for the goal afterwards – because otherwise you wouldn't stand a chance.”

So he is also breaking completely new ground to set himself new challenges and try his hand at other running disciplines such as trail running: "Many of the events I run in are particularly important for the mental component. I always set myself adventures that I really want to do. That was the case with trail running because I couldn't gauge how I would perform as a road runner in very good shape but without any off-road technique. Downhill running has also appealed to me for a long time. 

"I define success not only as pure performance, but also as experience." 

He seeks out races outside of the major marathons that match the level of the Major Series on the road—for example, in the Golden Trail Series, which is held on unpaved trails in the mountains rather than on flat asphalt roads. “I wanted to run against the best and see how I would fare, even at the risk of finishing at the back of the pack.”

Common goals and shared experiences

With all the pressure and expectations to run close to his personal best in every race, Hendrik has found a balance and security. His personal environment is important to him. "For me, it's the shared experiences and trips with Esther that I look forward to—for example, the half marathon in Bogota in 2024. Then there's the reward afterwards: going out for a meal together after long runs. We actively use this as a method to keep our minds fresh – especially in a long-distance sport like marathon running, which is extremely exhausting. This is particularly important during intensive preparations, such as for Berlin." 

Regeneration is key

Getting enough rest is just as important as training hard. Hendrik has noticed a noticeable difference since he started making sure he gets at least eight, preferably nine, hours of sleep. To make sure he's well equipped when traveling, Hendrik swears by the practical sleep tools from BLACKROLL®. 

"Esther and I often encounter the issue of only having one blanket available at hotels when traveling for competitions. Poor sleep affects performance in competitions, and this is where BLACKROLL® demonstrates its full potential. Having your own blanket and pillow with you at all times makes for more restful sleep. "

To bridge the time between sessions or competitions, Hendrik quickly sets up his own little retreat. Here, he benefits from the AIRLOUNGER. “It's easy to set up and fits perfectly with the COMPRESSION BOOTS and the RECOVERY PILLOW – just lie down, put on the BOOTS, and lean back. Optimal recovery and always in my bag.”
Active recovery also plays a role in Hendrik's everyday life and when he's traveling. The DUOBALL helps relieve tension in his back after sitting for long periods, and he can do a quick stretch using the various straps. For muscle relaxation and activation, he relies on the FOAMROLLER and the FASCIA GUN. 

“When you invest so much time—whether you’re a pro or an amateur—you shouldn’t cut corners. You might buy other products three times a year, but high-quality BLACKROLL® products will last for several years.” 

Nutrition in running

Nutrition is another important factor for Hendrik. He plans to eat three sensible meals a day. "If you eat junk food between meals and aren't hungry for your third meal in the evening, you haven't followed the rule. If you still have an appetite for the third meal in the evening, it means you haven't done much wrong in between—assuming you've had an intensive training phase with the appropriate amount of exercise," says Hendrik.  

Important: Due to his extensive training, the 32-year-old burns an enormous amount of calories and faces the challenge of not falling into a deficit. 

“Especially at the training camp in Kenya, where there are almost only basic foods available, you tend to become too light. My house rule is: if you eat three sensible and healthy main meals, you can hardly go wrong in between.” 

A no-go: training on an empty stomach. The goal is to deplete your energy stores as little as possible so that you can recover more quickly and perform well in the next session.

During the race itself, Hendrik starts eating and drinking immediately—not just when he feels hungry or thirsty. He relies on gels and specially mixed drinks. After the race, he reaches for recovery shakes. It is important to only use what you have tried and tested in training during competition. This is because stomach tolerance is particularly important due to the impact load.

Hendrik invests a great deal of time and passion in his daily training. How does he stay so motivated?

What drives you, Hendrik? 

“Ambition definitely drives me. If I wasn't playing at the top level, I wouldn't be able to put so much energy into it every day—you basically sacrifice a large part of your normal life for it. That's why success is essential to staying motivated.” 

He knows that competitive sports are less enjoyable when you can't reach your full potential. Hendrik always needs to feel like he's giving it his all—that's what keeps him motivated. 

Passing on knowledge

"Everything I do, I try to do in a way that leads to a specific goal. This doesn't just apply to sports—as a state-sponsored athlete, I also see it as my job to motivate people and give them something to take away with them. That's why I've built up my media presence, for example with my podcast, which gives listeners ideas for their training. Passing on this knowledge is also a success for me."

At his club in Düsseldorf, he tries to pass on as much of his experience as possible to children and young people.

The path to becoming a marathon runner

As a youth soccer player, Hendrik realized that he needed to improve his running to keep up with his teammates and decided to take up athletics training on the side. "When I joined the athletics club, I quickly realized that I liked the atmosphere there much better than at the local soccer club. I also realized that in running, you have much more control over your own destiny. When you work hard, it pays off immediately, visibly, in a certain amount of time."

Hendrik was able to optimize his running and quickly and sustainably internalize the basics of running training, but even today he is not one of the fastest runners in the world. 

“I'm still not a fast sprinter, but my strength clearly lies in endurance! (laughs).”

He quickly made progress and stuck with the sport, even though an international professional career was not initially on the cards. His first goals were to run in a national championship or win a city run. “But I made it into the national team pretty quickly, and it really took off when I broke the German U23 record in the half marathon. That's when I realized that I also had great prospects on the road and wanted to give it another shot.” 

The fascination of marathons

For Hendrik, it is the combination of the route and the atmosphere that makes marathons so special. His favorite routes also include German marathons: “Boston is my number one – it was pretty extreme, especially in terms of the frenetic atmosphere in the city. New York and Berlin share second place: New York because of the city and the enthusiasm of the people, Berlin because of the home advantage factor in a metropolis. London was the fourth coolest race for me, also because of the city and the atmosphere.”

The pursuit of personal bests

Hendrik understands that to ultimately win a race, the combination of factors must be right – and competitive sports are extremely time-driven. Therefore, it is often important to find a fast course, which limits the options available. Due to the time standards that must be met, courses such as New York are completely out of the question for him because they are very challenging and offer no chance of a top time from the outset. "That's a big problem because we're not really free to choose our routes. I wouldn't normally be able to run the Singapore Marathon either – it's far too hot and there's no chance of meeting the standard. 

Since there are only a few opportunities per year, almost everything is concentrated in Valencia, Berlin, and perhaps Seville in the spring—these are basically the only tracks that allow the required fabulous times to be achieved under the conditions set by the associations and officials. That's unsatisfactory because I would like to try more and different runs."  

What does the future hold?

Hendrik is determined to repeat the highlight of his career so far in the future. 

“Competing in the Olympics is the crowning glory of a career, and I'm glad I've already had the opportunity to experience that. It takes some of the pressure off. But of course, I want to go again!”  

His goal is to maintain the level he has achieved and establish himself among the world's fastest runners. Hendrik is here to stay. At the same time, he never loses sight of the big picture: "I want to continue participating in exotic races that take place a little off the beaten track. Like in Bogota, Colombia. But I'm also very attracted to Asian races. For example, there's an event in Taipei coming up this year." The distance of the races is of secondary importance to Hendrik. It is precisely these adventure trips that he is determined to continue.

Far away from international events, he and his team are continuing to expand the Düsseldorf location and take their important role in the German athletics scene very seriously. And then there is another big goal that he is training for together with his wife Esther:

“In the back of my mind, I have this vision of us competing together as a married couple on the same track at the 2028 Olympic Games. Going to LA together—that would be something really special!”

One thing is certain: Hendrik Pfeiffer will go to any lengths to achieve his goals.