Could you start by introducing yourself?

I’m Leslie Pangemanan, a 51-year-old personal trainer and gym owner living in Amsterdam. I have an 18-year-old daughter and a 15-year-old son, and I’ve been a personal trainer for about 20 years, running Amsterdam Buitenveldert Sportclub.

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Have you always been into sports?

Yes, sports have always been my passion, inspired by my father. I started playing basketball and tennis at a young age and began running at 13 to improve my conditioning. I even signed up for my first 21K running competition at 14 using a false ID. I eventually focused solely on running after high school and became the first Dutchman selected by the Dutch National Sports Committee to work in South Africa in 1993. I spent four years there, working in sports development and later in a prison in Amsterdam, where I enjoyed the diversity of people I worked with.

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What motivated you to become a personal trainer?

I transitioned to personal training after realizing I didn’t want to work in a prison until I was 60. I completed a rehabilitation course and discovered my talent for motivating others. I wanted to share my values about life and sports, helping people understand the importance of a healthy body and mind.

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How would you describe your training style?

I focus on fitness, mobility and rehabilitation. My style is hands-on; I work alongside my clients rather than just instructing them. I provide the tools they need to achieve their goals and emphasize that it’s not about creating miracles but offering support. My experience includes working with top athletes and individuals in rehabilitation for issues like cancer or drug abuse.

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Can you tell us a little more about you as a professional (marathon) runner?

I’ve completed 65 marathons, participating in the Two Oceans every year. I rely heavily on carbohydrates, especially as a race approaches. I don’t drink alcohol and maintain a healthy diet, emphasizing the balance of carbs and protein. I practice carbo-loading before races to ensure I have enough energy and fuel.

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How do you prepare mentally and physically for a marathon?

Visualization is crucial. I familiarize myself with the route and mentally rehearse it. My physical training varies weekly, including long runs and speed work, but most importantly is carefully monitoring my heart rate.

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How do you stay focused and motivated during a marathon?

Staying focused can be tough. Out of all the marathons I’ve run, only a few have gone perfectly. I draw motivation from various sources, like personal experiences or the children I run for in South Africa. Recently, I faced stress and injuries, impacting my training. Despite these challenges, I’m excited to be at the start line for my upcoming race this Sunday in Cape Town.

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Can you tell us more about the Run 4 Schools foundation?

I founded Run 4 Schools after volunteering in South Africa in 1993. It started when I ran the Two Oceans marathon in 2004 to raise money for a primary school. I raised around €5,000 to buy sports equipment. This inspired me to set up the foundation, aiming to make primary school more engaging through sports and music. We now support four schools with sports fields, learning centers and a boxing gym. My wife and I were even knighted by the King for our work.

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Best tip or advice you can give:

For someone who has never worked out with a personal trainer: A trainer can help you get started, explain equipment usage and ensure you feel safe. Within a few sessions, you’ll likely feel ready to train on your own, but ongoing motivation can be helpful.

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For someone preparing for a marathon: My best tip is this; dare to rest. The easiest thing is to train hard, everybody can go 100% daily, but dare to rest.

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To stay motivated to go to the gym: Look in the mirror each day and ask yourself how much you really want it. A trainer can guide you toward your goals and hold you accountable when you start to slip.

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