The Extramilest Podcast

Thanks to Heavenly Heat Saunas for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO

Jakob Ingebrigtsen is an Olympic and multi-time world champion and one of the greatest middle-distance runners of his generation. In this episode he shares how he builds confidence, why consistency beats motivation, how the Norwegian double-threshold system works, and the routines behind his training and recovery. We also get into fear, failure, pacing Kipchoge, lactate testing, and how recreational runners should prioritize rhythm and routine.

Watch the full video on YouTube: https://youtu.be/OQeh_Pg0Nz0

Chapters:

• 0:00 — Jakob Ingebrigtsen on confidence, routine, and racing
• 0:53 — Welcome & Running Breakthroughs book
• 2:17 — How Jakob builds confidence through practice
• 3:58 — Why racing more helps with nerves
• 5:51 — How Jakob deals with failure and disappointment
• 6:33 — Jakob's Copenhagen Half Marathon experience
• 9:46 — Jakob's path to the marathon, will he go longer?
• 10:54 — Would Jakob ever run an ultramarathon?
• 13:11 — Balancing low and high intensity training
• 14:47 — Jakob's YouTube channel and showing the full athlete journey
• 15:24 — The Norwegian double threshold method
• 17:10 — What recreational runners misunderstand about threshold training
• 19:30 — Heavenly Heat Saunas Sponsorship
• 20:12 — How Jakob's training load has changed over time
• 21:19 — Measuring progress in training
• 23:27 — Jakob's training tools, heart rate, and lactate testing
• 27:51 — Developing Jakob's COROS Pace 4 watch
• 30:29 — Being fearless and chasing big goals
• 32:00 — Jakob's 1500m world record goal
• 3:25 33:19 — How Jakob journals and tracks key sessions
• 35:05 — Using data, intuition, and feel in training
• 36:40 — Jakob's recovery, sleep, nutrition, and routines
• 41:05 — Post-workout fueling and recovery meals
• 42:10 — Finding joy in treadmill running
• 45:33 — Jakob's advice on how to become a stronger, healthier, happier athlete
• 47:14 — Building consistency while staying flexible
• 48:07 — Pacing with Eliud Kipchoge
• 48:50 — Jakob's closing advice for recreational runners
• 49:21 — Final thoughts and favorite moments with Jakob

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

FIND JAKOB INGEBRIGTSEN:

► YOUTUBE: https://www.youtube.com/@jakobinge

► INSTAGRAM: https://www.instagram.com/jakobing

LINKS & TOOLS MENTIONED:

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► COROS Pace 4: https://coros.com/buy/pace4-jakob

► COROS HR Monitor - Jakob edition: https://coros.com/heart-rate-monitor

► Lactate Pro 2: https://www.lactatepro2.com.au

► Kipchoge on Extramilest Show: https://youtu.be/Fktx7qLbXDc

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

► My Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#JakobIngebrigtsen #TrackAndField #NorwegianMethod #ThresholdTraining #Running #5k #marathon

Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO

At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity.

Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI

Chapters:

• 0:00 — Introducing Albert Shank
• 1:55 — Somnus Lab Sponsorship
• 2:57 — How to enjoy running for decades
• 3:43 — Albert's 58K Grand Canyon birthday adventure
• 4:10 — How Albert discovered low heart rate training
• 9:12 — Advice for new low heart rate runners
• 15:17 — What Albert understands about MAF training now
• 17:01 — Heavenly Heat Saunas Sponsorship
• 18:07 — Common mistakes in low heart rate training
• 25:01 — How to coach athletes in early frustration phase
• 28:35 — Adjusting for heat, stress, sleep, and illness
• 30:00 — Albert's current running and injury recovery
• 32:06 — How heart rate zones change with age
• 34:36 — Strength training for healthy aging
• 40:12 — Daily movement habits that build strength
• 46:00 — Keeping heart rate low on hills
• 50:18 — Treadmill vs outdoor running for heart rate training
• 51:27 — Weekly volume for runners over 40
• 54:29 — Cross-training for longevity
• 57:05 — Keeping running joyful and playful
• 59:55 — How training changes in your late 50s
• 1:13:55 — Cycling heart rate vs running heart rate
• 1:22:17 — Low heart rate running and keto: pros & cons
• 1:25:07 — Your best running years may not be behind you
• 1:27:17 — Does running performance have to drop with age?
• 1:29:23 — The advice Albert repeats most often
• 1:30:17 — Where to find Albert
• 1:30:59 —How to become a stronger, healthier, happier athlete

FIND ALBERT SHANK:

► Strava: https://www.strava.com/athletes/26803675

► Website: https://hillrunner50.wixsite.com/hillrunner50

LINKS & TOOLS MENTIONED

► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0

► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo

► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c

FIND FLORIS GIERMAN:

► Running Breakthroughs Book: https://florisgierman.com

► Personal Best Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.

Learn more about our running coaching program at https://www.pbprogram.com

Affiliate Disclosure:

Some links above are affiliate links. I may earn a small commission at no extra cost to you.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner.

Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk

Chapters:

• 0:00 — Intro
• 1:28 — Heavenly Heat Saunas Sponsorship
• 2:36 — Writing For the Love of the Grind
• 5:08 — 30 years of running lessons
• 8:57 — The most common runner mistakes
• 13:26 — How running can become a form of service
• 16:05 — Strength training, Ryan Hall, and trails
• 20:08 — Somnus Lab Sponsorship
• 21:05 — The London Marathon
• 28:05 — Staying calm under pressure
• 32:34 — How Sarah thinks about failure
• 38:00 — Training intensity and intuition
• 41:55 — Rest, pizza, and underfueling
• 44:25 — Protecting your energy
• 48:56 — Female-specific advice for runners
• 52:24 — Running form and efficiency
• 55:48 — Race recovery done right
• 57:45 — Self-massage and pre-run bodywork
• 1:00:54 — The STEPS Foundation and running as service
• 1:04:38 — What still drives Sarah Hall
• 1:08:30 — How runners can get unstuck
• 1:10:05 — What success as a runner actually means
• 1:12:23 — Advice Sarah would give her younger self
• 1:15:10 — Where to find Sarah and her book
• 1:15:35 — How to become a stronger, healthier, happier athlete

FIND SARAH HALL:

► Instagram: https://www.instagram.com/Sarahall3

LINKS AND TOOLS MENTIONED:

► For the Love of the Grind: https://amzn.to/4sQ5opG

► Side Kick Scraping Tool: https://sidekicktool.com/sarahall

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com

► The STEPS Foundation: https://www.thesteps-foundation.org

FIND FLORIS GIERMAN:

► Running Breakthroughs Book: https://florisgierman.com

► Personal Best Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.

Learn more about our running coaching program at https://www.pbprogram.com

Affiliate Disclosure:

Some links above are affiliate links. I may earn a small commission at no extra cost to you.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Ryan Hall is the first American to run a Sub 2:05 marathon. After retiring from pro running, Ryan took up weightlifting & running coaching. In round 2 of our conversation, we discuss strength training for runners, injury prevention, trail running and more in much detail.

Watch this full video on YouTube: https://youtu.be/lHCA5AxPgb0

Chapters:

• 0:00 — Master your mind, master your running
• 0:55 — Introducing Ryan Hall
• 1:28 — Heavenly Heat Saunas Sponsorship
• 2:42 — Morning routine, meditation, and body awareness
• 4:15 — What kind of meditation works best for Ryan
• 8:50 — How to release tension in the body
• 11:53 — Meditation, lifting, and staying present
• 15:12 — Following curiosity from road running to trail adventures
• 18:42 — Advice for road runners getting into trail running
• 21:40 — How to become a more well-rounded athlete
• 25:47 — Trail running, self-trust, and staying calm
• 31:56 — Electrolyte strategy
• 36:17 — Strength training: Build power, stay injury-free
• 45:28 — When to push and when to back off
• 47:47 — Nutrition for gaining muscle
• 52:16 — Tracking calories, protein, and meal prep
• 56:22 — Fueling with carbs, fats, and protein
• 59:25 — Cooling strategies
• 1:03:45 — How to start strength training
• 1:07:01 — Why a simple gym program helps beginners
• 1:09:42 — Hitting plateaus and small gains
• 1:11:29 — Ryan's current goals and measuring fitness
• 1:13:15 — Where to find Ryan and his foundation
• 1:17:34 — How to become a more efficient runner
• 1:19:15 — Why jump rope is great for runners
• 1:23:14 — How to Become a Stronger, Happier, Healthier Athlete

FIND RYAN HALL HERE:

► Instagram: https://www.instagram.com/ryanhall3

► Twitter: https://twitter.com/ryanhall3

► Facebook: https://www.facebook.com/ryanhall3

► Website: https://blog.ryanandsarahall.com

LINKS & TOOLS MENTIONED

► Round 1 Extramilest Show with Ryan Hall on Strength Training: https://youtu.be/5EugD_uoBzw

► Ryan Hall and Floris Gierman running 50k in the Grand Canyon: https://youtu.be/owYvOOx4x2M

► The Hall Steps Foundation: https://www.facebook.com/TheHallStepsFoundation

► Run Free Training: https://runfreetraining.com

► Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav

► My Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest

► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Instagram: https://www.instagram.com/florisgierman

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our new running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video:

• Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
• Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://drinklmnt.com/flo

Kerry Ward and I discuss what really holds runners back and how to push through it. Kerry shares powerful stories from his races, lessons on saying yes to new challenges, and why the hard moments are actually the ones that matter most. For those who've ever struggled to stay consistent, felt like quitting mid-run, or wondered how to become mentally stronger.

Watch this full video on YouTube: https://youtu.be/wqv8pOcmtCc

Chapters:

• 0:00 — The mindset that gets you through any run
• 0:59 — LMNT sponsorship
• 1:58 — Personal Best Program
• 2:10 — Running Breakthroughs book
• 2:27 — Meet Kerry and what holds recreational runners back
• 6:32 — How to handle low points in a race day
• 13:24 — The science of not giving up (rat study)
• 19:26 — Kerry's YouTube journey
• 22:40 — Check PB Program
• 23:29 — Embracing the low points and why it matters
• 31:14 — Being gentler with yourself in training
• 36:28 — Awareness, presence, & staying connected in the moment
• 37:53 — How to practice gratitude on the run
• 41:07 — Why does cold exposure build mental toughness?
• 45:01 — The power of running with others
• 48:13 — Advice for runners who feel too old or too slow
• 55:56 — Saying yes to new challenges & Kerry's first Ironman
• 1:02:52 — How to say yes more often
• 1:06:00 — Kerry's advice to his younger self
• 1:12:19 — Growth through experience and discomfort
• 1:16:52 — How runners can use visualization for training and racing
• 1:20:30 — Saying yes before you feel ready
• 1:26:03 — How to Become a Stronger, Happier and Healthier Athlete
• 1:29:18 — How to find your running tribe

FIND KERRY WARD:

► Youtube: https://www.youtube.com/@FullTiltWard

► Instagram: https://www.instagram.com/kerryward

LINKS & TOOLS MENTIONED

► Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest

► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs

► Wes Plate Cocodona 250 2021: https://youtu.be/p8we_9JpKg0

► Kerry Ward Cocodona 250 2021: https://youtu.be/h_Lkp5zhcO4

► Path Projects: https://pathprojects.com

► Extramilest Episode with Courtney Dauwalter: https://youtu.be/OTgwIEAN3B4

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Free 7 Day Trial For Our New Personal Best Running Club: https://www.pbprogram.com

► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our new running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris using code Floris.

Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out.

Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8

Chapters:

• 0:00 – The truth about zone 2 training
• 1:00 – Training for the Uphill Athlete
• 1:20 – BEAR mattress sponsorship
• 2:40 – What people get wrong about zone 2 training
• 10:10 – MAF training explained (180 – age)
• 14:11 – What people get wrong about high-intensity training
• 23:18 – Introducing our new Personal Best Running Club
• 24:07 – Recovery times by training zone
• 28:27 – How Jakob Ingebrigtsen runs double threshold sessions
• 34:50 – Balancing volume, intensity, and priorities
• 37:14 – Overtraining signs and recovery debt
• 47:45 – Motivation, body signals, and when to stop
• 51:40 – How to do run-walk training in zone 2
• 55:40 – How to measure progress in run-walk training
• 57:12 – Sample run-walk training week
• 59:22 – Guidelines for beginners starting easy training
• 1:02:04 – How to do cross-training during injury
• 1:05:12 – Lever treadmill tool (injury recovery)
• 1:07:23 – Returning after injury or time off
• 1:13:20 – Training in heat and adjusting effort
• 1:18:58 – Does aerobic threshold improve over time?
• 1:20:58 – Breathing vs heart rate for intensity
• 1:24:00 – Training at altitude (heart rate adjustments)
• 1:25:35 – Where to find Scott, his books, & programs
• 1:27:03 – Final advice for recreational runners to improve without burnout

FIND SCOTT JOHNSTON

► Website: https://evokeendurance.com/

► Instagram: https://www.instagram.com/coach_scott_johnston/

► Evoke Instagram: https://www.instagram.com/evokeendurance/

► Reddit: https://www.reddit.com/r/evokeendurance/

► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598

► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024

► Training for the New Alpinism Book: https://a.co/d/056KjXT1

► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/

► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This is one of my favorite podcast episodes I've ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier athlete.

Watch this full video on YouTube: https://youtu.be/vAqQPDXtq5k

Chapters:

• 0:00 – The aerobic foundation every endurance athlete needs
• 1:30 – LMNT sponsorship
• 2:40 – Introducing Scott & Training for the Uphill Athlete
• 6:38 – Why aerobic capacity matters most
• 11:49 – How long it takes to build an aerobic engine
• 14:31 – Aerobic vs anaerobic thresholds
• 18:38 – Aerobically developed vs deficient athletes
• 25:08 – Scott's high-level advice for aerobic development
• 29:47 – How to test aerobic and anaerobic thresholds
• 36:33 – The second threshold test: duration and intensity
• 38:50 – Training stress, recovery, and stagnation
• 43:00 – Injury risk and ramping volume too fast
• 44:48 – Advice Scott would give his younger self
• 54:02 – Fast vs slow twitch athletes
• 59:30 – Threshold workouts and training smarter
• 1:06:16 – When double threshold workouts make sense
• 1:07:24 – Where to find Scott
• 1:09:46 – How to be a healthier, stronger, happier athlete

FIND SCOTT JOHNSTON

► Website: https://evokeendurance.com/

► Instagram: https://www.instagram.com/coach_scott_johnston/

► Evoke Instagram: https://www.instagram.com/evokeendurance/

► Reddit: https://www.reddit.com/r/evokeendurance/

► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598

► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024

LINKS & TOOLS MENTIONED

► Training for the New Alpinism Book: https://a.co/d/056KjXT1

► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR

► Jeff Pelletier Badwater Movie: https://youtu.be/S774m29AYr4

► My new book Running Breakthroughs: https://florisgierman.com/

► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs

► Path Projects: https://pathprojects.com/

► Extramilest Episode with Mark Allen: https://youtu.be/YlBUJTIggyA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► Podcast: https://extramilest.com/podcast/

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman/

► Buy my new book Running Breakthroughs: https://florisgierman.com/

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This episode focuses on simple, practical tools to reduce stress in daily life, stay calm, and run with more presence. We talk breathing, awareness, mindset, and race-day nerves, and how relaxing on purpose can actually improve performance and enjoyment. Dr. Kasim, a member of our Personal Best Running Coaching Program, shares what's worked for him in training and daily life.

Watch this full video on YouTube: https://youtu.be/MsJ_vyx-CLc

Chapters:

• 0:00 — Training the mind: Stress management for athletes
• 1:15 — LMNT Sponsorship
• 2:22 — How you can reduce stress in everyday life
• 5:50 — Simple stress-reduction habits
• 11:03 — Awareness vs. living on autopilot
• 14:40 — Running with awareness and listening to your body
• 21:53 — How to start a meditation practice
• 28:00 — Is there a "best" time of day to meditate?
• 31:36 — How mindset affects training and progress
• 35:04 — Key lessons and advice for runners looking to improve
• 42:22 — Stress, cortisol, and why sleep gets disrupted
• 44:41 — Practical breathing tools to calm the nervous system
• 54:58 — Gaining perspective and appreciation for life
• 1:00:46 — What long-form meditation teaches athletes
• 1:07:24 — Managing race-day nerves
• 1:11:18 — Simple mental resets to stay calm and positive
• 1:18:55 — Where to find Dr. Kasim
• 1:19:44 — How to become a happier, healthier, stronger athlete

FIND DR. KASIM AL-MASHAT:

► Website: https://centreformindfulness.ca/

► Instagram: https://www.instagram.com/dr.kasimalmashat

► Youtube: https://www.youtube.com/@dr.kasimal-mashat5191

► Spotify: https://open.spotify.com/show/15yQZXEHCp18aTjgTn834x

LINKS & TOOLS MENTIONED

► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/

► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs

► Path Projects: https://pathprojects.com/

► Dr. Phil Maffetone episode: https://youtu.be/DyE2J5pcWcA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► YouTube - Subscribe to see new videos: http://bit.ly/Flo-YT

► Podcast: https://extramilest.com/podcast/

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO for your free sample pack. Jeff Pelletier shares mental strategies that work for any distance, from 5Ks to marathons to ultras. We explore how to push through low points, problem-solve when things go wrong, and why the hardest moments often become the most meaningful.

Watch this full video on YouTube: https://youtu.be/IR-mAPbqdhk

Chapters:

• 0:00 – Jeff Pelletier on low points, trail running, & finishing strong
• 1:01 – LMNT Sponsorship
• 2:00 – My book "Running Breakthroughs"
• 2:32 – How Jeff found running and what pulled him in
• 6:30 – Road to trail transition
• 9:17 – Advice for runners going from road to trail
• 11:29 – Redefining performance goals
• 17:38 – First trail/ultra races experiences
• 21:58 – Community and mentorship
• 24:48 – What's it like to run a 200+ mile race?
• 32:19 – Right mindset in working through low points in ultras
• 37:22 – The "final 10 miles" feeling
• 43:15 – Badwater 135 experience
• 47:41– When data meets reality
• 50:41 – Reset strategies during a low point
• 58:46 – Sustainability, recovery, and redefining success
• 1:01:41 – How to become a stronger, healthier, and happier athlete
• 1:04:34 – Where to find Jeff

FIND JEFF PELLETIER:

► Youtube: https://www.youtube.com/@JeffPelletier

► Website: https://jeffpelletier.com/

► Instagram: https://www.instagram.com/jpelletier/

► Strava - https://www.strava.com/athletes/2513942

LINKS & TOOLS MENTIONED

► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/

► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs

► Path Projects: https://pathprojects.com/

► Matt Fitzgerald episode: https://youtu.be/VkDYXUI1x08

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► Podcast: https://extramilest.com/podcast/

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Susan Bayes is a passionate runner and advocate for finding joy in the sport. At 56 years old and a mother of three, Susan shares her inspiring journey from starting with Couch to 5K to achieving marathon success. She shares training strategies, community support, and the mental aspects of running.

Watch this full video on YouTube: https://youtu.be/0bYjtQ3iPqE

CHAPTERS:

• 0:00 - Running through Couch to 5K
• 0:45 - My Book "Running Breakthroughs" is available now!
• 1:28 - LMNT Sponsorship
• 2:26 - How she got into running and her personal journey
• 4:50 - Transition from 5K to half marathons
• 6:19 - Growing as a runner, exploring low heart rate training.
• 8:54 - Using running as a coping mechanism during tough times.
• 10:32 - Talk about joining a running club.
• 11:18 - Backyard challenges and ultra running.
• 14:40 - Change in approach to training and mindset.
• 24:40 - Pain versus discomfort during races.
• 28:01 - Balance nutrition and the importance of being kind to oneself
• 30:06 - Finding community in running.
• 32:47 - Competitive nature and Parkrun experiences.
• 35:10 - Advice for younger self and importance of community.
• 39:24 - Overcoming injuries and mental strategies in racing.
• 46:35 - Favorite races and experiences shared.
• 51:04 - Cold exposure experiences
• 1:00:32 - Tips for runners stuck in their journey.
• 1:02:35 - How to become a stronger, healthier, happier athlete.
• 1:03:28 - Important closing thoughts.

LINKS & TOOLS MENTIONED

► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/

► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

My new book Running Breakthroughs is available now as audiobook, authographed book and eBook at https://florisgierman.com. It's a summary of 10 years podcasting lessons, takeaways from coaching thousands of athletes and my own breakthroughs in running and life.

Today Round 5 with Dr. Maffetone on The Extramilest Show. Overtraining is one of the most common reasons runners plateau, burn out, or get slower despite training harder. Dr. Maffetone breaks down how hidden stress, poor recovery, and misunderstood nutrition can quietly sabotage performance + tools to build health first so speed and consistency can follow.

Watch this full video on YouTube: https://youtu.be/NO6GBkODkR4

CHAPTERS:

• 0:00 - Low Heart Rate Training + Overtraining + Recovery
• 1:43 - Running Breakthroughs signed copies
• 2:42 - My favorite running apparel Path Projects
• 3:22 - Round 5 with Dr. Phil
• 4:41 - What creates athlete breakthroughs
• 10:16 - How stress slows you down
• 14:28 - The "gray zone" & low heart rate training
• 20:29 - Lactate shuttles & aerobic speed
• 27:44 - Why low HR training doesn't work for some
• 32:47 - Refined carbs & brain health
• 36:07 - Common carbs & better alternatives
• 39:16 - Are there better bread options?
• 42:45 - What athletes should eat
• 44:45 - Potatoes, rice, and carbs explained
• 47:22 - Cholesterol & fat myths
• 52:47 - Testing nutrition instead of guessing
• 54:37 - Why enjoyment matters
• 56:40 - Common training misconceptions
• 58:17 - Overtraining warning signs
• 1:02:15 - Resting heart rate & hidden stress
• 1:09:48 - Strength training and why it matters
• 1:14:05 - Recovering from burnout
• 1:18:55 - Where to find Dr. Phil's study
• 1:19:38 - How to be a healthier, stronger, happier athlete

FIND DR. MAFFETONE:

► Website: https://maffetonemusic.com/

► Frontiers Full Paper by Dr Maffetone: https://tinyurl.com/frontiers-maffetone

► Press Release Brain Research: https://maffetonemusic.com/press-release-brain-research

LINKS & TOOLS MENTIONED

► My new book Running Breakthroughs: https://florisgierman.com/

► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs

► Path Projects: https://pathprojects.com/flo

► Dr. Phil's Study: https://maffetonemusic.com/

► Episode with Brent Cunningham: https://youtu.be/L3vsBmqelq4

► Episode with Dr. Marco Guazzelli: https://youtu.be/C8rxNRDPMCI

► Episode with Dr. Rangan Chatterjee: https://youtu.be/mF0CCpy3Dzo

► Episode with Kilian Jornet: https://youtu.be/cU7cNo7ZwUk

► Episode with Mark Allen: https://youtu.be/YlBUJTIggyA

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► My book Running Breakthroughs as Audio book, Printed Book & eBook: https://geni.us/runningbreakthroughs

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Today one of the most vulnerable, challenging, and meaningful videos I've ever made... A deep dive into how you can experience breakthroughs in your running and life.

This episode is different than usual. It's a presentation I recorded while trying to run a Sub 3 hour marathon and let's just say, not everything always goes exactly according to plan. It's how we respond to these situations that matters most.

This episode has many visual examples that are better experienced while watching the video, vs listening to it. It could probabably still work as a podcast too.

After about 27 minutes something unexpected happens on this run. You can either listen to it, or fast forward 6 minutes to 33 minutes, for a detailed summary and conclusions.

Watch this full video on YouTube: https://youtu.be/_Hz1zJblJ5A

CHAPTERS:

• 0:00 How to Run a Breakthrough
• 1:26 Running Advice from Eliud Kipchoge, the GOAT
• 1:59 What is a Running Breakthrough
• 4:33 Real Examples of Running Breakthroughs
• 5:50 The Most Common Challenges Runners Face
• 7:39 Understanding Healthy Heart Rate Training
• 9:22 5 Ways to Calculate Your Easy & Hard Zones
• 10:50 How to Start Heart Rate Training
• 11:12 The 3 Training Dials You Must Master
• 11:52 Finding the Right Weekly Running Volume For You
• 13:54 Sample Training Week (Breakdown & Structure)
• 16:08 My Exact Running Watch Settings
• 17:06 What Running Flow Is And How to Access It
• 20:21 The Power of Living an Unhurried Life
• 21:44 How Journaling Can Improve Your Running Performance
• 22:37 How to Handle Running Frustrations
• 23:21 4 Drills to Help You Run with Ease
• 26:30 How to Finish Strong
• 32:03 Crossing the Finish Line
• 32:29 Marathon Recap, lessons learned
• 34:07 How to Transform Your Running and Life

LINKS AND TOOLS MENTIONED:

► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com

► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs

► HR Training Zone Calculator: https://bit.ly/hr-calculator

► MAF 180 formula: https://philmaffetone.com/180-formula/

► Talk Test: https://youtu.be/AoB2AMUq8Wg

► Lactate Testing: https://bit.ly/3WAbI5z

► Flow Rope: https://innerunnerstore.myshopify.com/

► Path Projects: https://pathprojects.com/

► Join Our Personal Best Running Coaching Program: https://www.pbprogram.com

PODCASTS SHOWN:

► Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y

► Courtney Dauwalter's Advice to Improve Your Running: https://youtu.be/OTgwIEAN3B4

► Kilian Jornet's Advice to Race Faster: https://youtu.be/OJZO-t6O5Bk

► Lawrence van Lingen: Unstuck Your Running: https://youtu.be/QSv1bEWjepE

► Heido Moreno From Struggling Runner to Running Success: https://youtu.be/f5DBINpRv78

► Wiliam Barth Reveals the Truth About Low Heart Rate Training: https://youtu.be/SrI6GmzAAy4

► Dr. Phil Maffetone Interview by Floris Gierman about Heart Rate Training, Nutrition and Recovery: https://youtu.be/_TPrenWWK9U

► How Ayako Ran Her Best Times Over 50: https://youtu.be/DI0cOUQRU1I

► Daniel Edwards - What If You Could Shave 1 Hour Off Your Marathon Time? - https://youtu.be/n-Sr9whnctc

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

"I was in absolutely no shape to do any running. It was brutal. I could barely hang on for 20, 25 minutes of just walking at a decent clip." - Chris Neil

Chris Neal went from overweight and barely able to walk 25 minutes on a treadmill at age 50, to completing 19 marathons in just 4 years. At 54, he's running all World Marathon Majors. He lost 30 pounds, quit drinking, and transformed his life.

As a member of our Personal Best Running Coaching Program for 2.5 years, Chris built the structure, community, and guidance he needed to succeed. Learn more at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/MICsUjvaaYU

CHAPTERS:

• 0:00 - He Could Barely Walk 25 Minutes
• 01:31 - My Book "Running Breakthroughs" is Now Available!
• 02:06 - LMNT Sponsorship
• 03:10 - From Drinking Daily to 19 Marathons
• 04:00 - Overweight & Out of Shape at Age 50
• 06:28 - Lost 30 Pounds in 6 Months
• 07:24 - The Injury Cycle That Plagued Him for Years
• 08:50 - "I Want the Golden Years to Be Golden"
• 10:14 - Best Advice for Out-of-Shape Beginners
• 12:14 - When He Decided to Race His First Marathon
• 13:28 - Training for Phoenix With Zero Structure
• 14:04 - Meeting Tommy Rivers & Ashley Paulson
• 15:30 - Mile 19: The Wall That Destroyed Him
• 23:00 - Why He Joined a Coaching Program
• 23:41 - From 4:55 to 3:57: His Breakthrough Race
• 26:41 - Running All 6 World Majors in One Year
• 30:25 - How to Get Into Sold-Out Marathons
• 38:07 - His #1 Recovery Secret: Daily Naps
• 45:09 - Quitting Alcohol & Finding a New Addiction
• 52:52 - "The Body is Amazing If You Give It a Chance"

LINKS & TOOLS MENTIONED

► Donate to Organization for Autism Research (OAR) and the Run for Autism Team: https://support.researchautism.org/2026London/ChrisNeil

► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com

► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs

► Join the Personal Best Running Coaching Program: https://www.pbprogram.com/

FIND CHRIS NEIL:

► Strava: https://www.strava.com/athletes/30078230

► Instagram: https://www.instagram.com/seechrisrunmore

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Round 1 with movement specialist Lawrence van Lingen changed thousands of runners' lives. In this new conversation, we explore how runners get unstuck, how breath creates instant change, and how elite performers use awareness and play to find breakthroughs.

Lawrence wrote an incredible foreword for my new book Running Breakthroughs that just launched. It's available as audiobook, hardcover, paperback and ebook on my site https://florisgierman.com (with bonuses and bundles) and Amazon worldwide (https://geni.us/running-breakthroughs)

Watch this full video on YouTube: https://youtu.be/QSv1bEWjepE

CHAPTERS:

• 0:00 - Unstuck your running
• 2:53 - From performance to presence: finding flow
• 4:23 - Running Breakthroughs update
• 6:05 - How Lawrence's approach has changed over time
• 11:00 - How personal experiences shape growth and perspective
• 13:50 - Why different tools work for different people
• 15:33 - Letting go of performance pressure
• 20:50 - Staying present and enjoying the journey
• 23:34 - Practical breathwork for runners
• 29:54 - Breath holds and safety awareness
• 40:48 - Stress, recovery, and nervous system balance
• 47:29 - Visualization and building belief
• 50:34 - Intuition and trusting decisions
• 56:44 - Adapting to change and modern life
• 59:07 - What the Flow Rope is and why it matters
• 1:03:14 - Strengthening the feet and movement mechanics
• 1:11:53 - Rediscovering flow and vulnerability
• 1:16:06 - Happy hip hack
• 1:18:10 - Where to find Lawrence
• 1:19:21 - Closing Thoughts

LINKS & TOOLS MENTIONED

► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com

► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs

► Path Projects: https://pathprojects.com/

► My First Episode with Lawrence: https://youtu.be/zDJrNa-tO8c

► Buy a Flow Rope - https://innerunnerstore.myshopify.com/

► Lawrence Community Membership: https://www.lawrencevanlingen.com/store

► Video Transform Your Feet with These Rehab Exercises, The Beginning: https://youtu.be/B7aUinIxeF0

► Video The Happy Hip Hack for Better Running & Balanced Movement: https://youtu.be/vOdqpJjDH_A

► Video Basic Crawling Patters: https://youtu.be/rz-wjcjYUOI

FIND LAWRENCE VAN LINGEN

► Website: https://www.lawrencevanlingen.com/

► Instagram: https://www.instagram.com/lawrencevanlingen/

► Youtube: https://www.youtube.com/@LawrencevanLingen

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com

I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more.

Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8

CHAPTERS:

• 0:00 – Finish Strong: Janneke's first marathon lessons
• 0:55 – Running Breakthroughs book is out NOW!
• 02:39 – My favorite running apparel by Path Projects
• 3:24 – Introducing Janneke & Amsterdam Marathon check-in
• 6:05 – Low heart rate training and building consistency
• 8:13 – How Janneke overcame injuries
• 10:47 – Tips for runners struggling with slow easy runs
• 11:27 – How Janneke noticed progress
• 13:40 – Building confidence through longer runs
• 15:18 – Finding rhythm and consistency
• 16:25 – How to stay motivated on tough days
• 19:23 – Growing up in a running family
• 23:00 – How to dial in your race day nutrition
• 24:00 – Fueling and hydration: training vs. race day
• 25:21 – Race plan: pacing, heart rate, and goals
• 30:47 – Halfway point reflections (21K mark)
• 33:11 – How music can boost performance
• 34:05 – Breaking the marathon into 3 parts
• 39:03 – Nutrition strategy during the race
• 40:23 – Emotions in the final stretch
• 44:10 – Facing pre-race nerves and fears
• 48:51 – Planning the next marathon
• 50:01 – Reflections on patience, balance, and growth
• 52:57 – Closing thoughts and how to be a stronger, happier, & stronger athlete

LINKS & TOOLS MENTIONED

► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com

► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs

► Heart Rate Calculator: https://extramilest.com/hr-calculator

► PB Program: https://pbprogram.com

► Eliud Kipchoge episode: https://youtu.be/7E6TNeoOC3Y

► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4

► Dr. Phil Maffetone episode: https://youtu.be/_TPrenWWK9U

► Dr. Stephen Seiler episode: https://youtu.be/dxODgYXOO7w

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Very excited to announce that my new book Running Breakthroughs is available now as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com ! Getting your heart rate zones wrong can stall progress or worse, lead to burnout and injury. In this video, I walk you step-by-step through 6 ways to set your HR zones correctly, who it's for, pros and cons and troubleshooting tips.

We compare each calculation from MAF Method, Zone 2, Karvonen and more. This is a deep dive that hopefully answers many questions about how to find your ideal training zone on the day to day basis.

Watch this full video on YouTube: https://youtu.be/1AxKtpNXl8E

CHAPTERS:

• 0:00 – Get Your Heart-Rate Zones Right: Methods That Actually Work
• 0:27 – I wrote a book, it's available now!
• 1:41 – Method 1: The Talk Test
• 3:26 – Talk Test: Troubleshooting
• 4:11 – Talk test: Advantages and limitations
• 4:56 – Method 2: Nasal Breathing
• 5:29 – Andrew Huberman on Nasal Breathing
• 7:36 – Nasal Breathing: Advantages and Limitations
• 8:11 – Method 3: The MAF Method (180 Formula)
• 11:00 – MAF Method: Troubleshooting
• 11:48 – MAF Method: Advantages and limitations
• 12:40 – Method 4: Zone Training by % of Max HR
• 14:45 – % Max HR method: who this method works best for
• 15:41 – % Max HR method: Advantages and limitations
• 16:16 – Method 5: Karvonen Formula (Heart Rate Reserve Method)
• 17:04 – HR calculator on extramilest.com
• 20:04 – Method 6: Laboratory Testing
• 22:17 – Lab Testing: Advantages and limitations
• 24:08 – Lab Testing: James' ultra training
• 25:58 – About my new book Running Breakthroughs
• 27:16 – Closing thoughts

LINKS & TOOLS MENTIONED

► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com

► Buy my book on Amazon - https://geni.us/running-breakthroughs

► Buy my book Barnes and Nobles - https://geni.us/runningbreakthroughs

► Heart Rate Calculator: https://extramilest.com/hr-calculator

► PB Program: https://pbprogram.com

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Lewis Wu is one of my running training partners and someone I've shared many trail adventures with: long climbs, heat, altitude, fatigue, and plenty of laughs. As the CEO of COROS, he didn't fall in love with running right away; it was data, curiosity, and steady progress that drew him in. From those first "boring" miles to recently finishing a brutal 100K, Lewis has built endurance with patience, consistency, and a willingness to keep showing up no matter how hard it gets.

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/Ub-Qbq8OTws

CHAPTERS:

• 0:00 – Discomfort, data & focus: Lewis Wu on building breakthroughs
• 1:23 – LMNT sponsorship
• 2:16 – Favorite memories with Eliud Kipchoge
• 4:45 – How Lewis started running
• 8:42 – Lessons from his first 50k race
• 11:50 – Multi-sport athlete mindset
• 16:11 – Balancing multiple sports vs focusing on one
• 19:17 – Managing a busy life and training
• 22:00 – Advice to younger self and new athletes
• 25:35 – Handling marathon nerves and setbacks
• 28:54 – Mental strategies during races
• 36:25 – Recovery and training balance
• 41:36 – Adventure with Kilian Jornet & key takeaways
• 45:20 – Heart rate training and data insights
• 48:32 – COROS watch features & running data basics
• 52:11 – Using fitness testing and setting heart rate zones
• 59:56 – The power of journaling and self-reflection
• 1:01:41 – Future plans and upcoming adventures
• 1:04:17 – Where to find Lewis
• 1:05:15 – Closing thoughts

FIND LEWIS WU HERE:

► Strava: https://www.strava.com/athletes/20304513

► Instagram: https://www.instagram.com/lewiswu_

LINKS & TOOLS MENTIONED

► COROS: https://coros.com/

► COROS Product Testing with Lewis: https://tinyurl.com/COROS-Testing

► Colorado Summit Adventure with Kilian: https://youtu.be/9ojzZACntSk

► Episode with Kilian Jornet: https://youtu.be/OJZO-t6O5Bk

► Episode with Eliud Kipchoge: https://youtu.be/7E6TNeoOC3Y

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Eric Gustavsen began running seriously in his mid-50s after a lifetime of casual exercise and walking. What started as a way to support a friend in a triathlon quickly turned into a passion that's taken him through 22 marathons, 28 half marathons, and four ultras. Eric shares how he went from back pain and knee surgeries to running a 3:04 marathon, shaving a full hour off his first marathon time.

Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/yk4qjatPpSE

CHAPTERS:

• 0:00 – Marathons after 55: Eric's marathon breakthrough
• 1:31 – Function Health Sponsorship
• 2:51 – What inspired Eric to start running
• 6:41 – Starting to run at 55
• 9:22 – Training for first marathon
• 14:40 – Lessons, running progress, & fueling mistakes
• 17:07 – Speedwork approaches
• 19:22 – Hill sprint strategy & warm-up routine
• 21:55 – Lawrence van Lingen's impact on Eric's running
• 25:37 – Hip-opening exercises & mobility routine
• 32:15 – Eric's advice to younger self & runners
• 34:55 – Eric's favorite races
• 36:26 – Race day nutrition & post-race experience
• 41:37 – Oral health tips for runners
• 45:52 – Mental strategies for training & racing
• 50:05 – Importance of gratitude and journaling
• 52:53 – How to become a stronger, healthier, and happier athlete

FIND ERIC GUSTAVSEN HERE:

► Strava: https://www.strava.com/athletes/47904672

► FB: https://www.facebook.com/eric.gustavsen.7

► Email: ericgustavsen@gmail.com

LINKS & TOOLS MENTIONED

► Personal Best Program Facebook Group: https://www.pbprogram.com/

► Lawrence van Lingen's episode: https://youtu.be/zDJrNa-tO8c?si=_ir5-evRJ-Y4w0lT

► Lawrence's mobility movement: https://www.youtube.com/watch?v=X2MMqAvtcqI

► Sally McRae's episode: https://www.youtube.com/watch?v=eXoL5f_Gf1g

► Alex Hutchinson's episode: https://www.youtube.com/watch?v=6iQZ_CnjYnU

► Myrtle Routine: https://tinyurl.com/3kj3d5fa

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren't real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY

CHAPTERS:

• 0:00 – Mindset, lab testing & trail running with coach Amelia & Scott
• 1:03 – LMNT Sponsorship
• 2:11 – Mindset and the power of a beginner's approach
• 5:40 – Handling setbacks: responding vs reacting
• 7:21 – Floris' daughter's mile run story & lessons
• 10:43 – Transitioning from road running to trail running
• 16:10 – Lessons from Kilian Jornet
• 18:53 – Coaches' lab testing experiences & takeaways
• 25:35 – Coach Amelia: Talk test & nasal breathing crossover
• 27:32 – Coach Amelia: Zone 1 & Zone 2 training and building phases
• 28:47 – Coach Amelia: Speedwork paces & heart rate targets
• 37:38 – Coach Scott: Lactate test process & insights
• 40:14 – Results and key training learnings
• 51:22 – Sweat testing results & electrolyte strategies
• 57:07 – Staying consistent with strength, mobility & recovery habits
• 1:03:35 – Habit tracking, scheduling, and training
• 1:08:50 – Final thoughts & advice for runners

FIND AMELIA VRABEL HERE:

► Extramilest Show #27 with Amelia Vrabel: https://youtu.be/rW6mr8A_dpA

► Website: https://www.focusedfootsteps.com

► Instagram: https://www.instagram.com/focusedfootsteps

► Twitter: https://twitter.com/amelia262

► Strava: https://www.strava.com/athletes/6278182

FIND SCOTT FRYE HERE:

► Instagram: https://www.instagram.com/run4fryes/

► Strava: https://www.strava.com/athletes/89685446

LINKS & TOOLS MENTIONED

► Extramilet Newsletter: https://extramilest.com/subscribe/

► Kilian Jornet Episode About Trail Safety & Respecting Nature: https://youtu.be/9ojzZACntSk

► Precision Hydration Sweat Testing: https://www.precisionhydration.com/sweat-testing/our-sweat-tests

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health. In this episode, we sit down with biomechanics expert and author Jay Dicharry to explore smarter ways for runners to train, recover, and stay injury-free. From building stronger bones and tendons to using mobility tools and managing training load, Jay shares practical strategies every runner can apply to become stronger, healthier, and more resilient.

Jay wrote books on running gait: he is author of "Running Rewired" and "Anatomy for Runners" and he is the founder of Mobo Board. In the past few days I've tried the Mobo Board I'm very impressed, it's a mobility / strength tool I'll be using daily.

Watch this full video on YouTube: https://youtu.be/wk-Uzjy4nTw

CHAPTERS:

• 0:00 – Meet Jay Dicharry: Rethinking running and injury prevention
• 1:30 – Function Health sponsorship
• 3:02 – Advice Jay would give to his younger self
• 6:32 – Why runners need more than just running
• 10:22 – How to build stronger bones, tendons, and muscles
• 16:44 – Correct way to do calf raises for tendon health
• 23:45 – Strength training: key movements for runners
• 26:21 – Simple tools runners can use at home
• 30:17 – The Mobile Board: purpose and benefits
• 34:51 – Where to find the Mobile Board
• 35:16 – Common running injuries and how to prevent them
• 38:16 – Understanding and preventing calf injuries
• 40:53 – The role of self-massage and tissue recovery
• 46:43 – Best hamstring exercises for runners
• 49:47 – How daily lifestyle impacts your running
• 52:24 – Best cross-training activities for runners
• 57:17 – Balancing training load with your body's abilities
• 1:04:08 – Where to find Jay
• 1:04:31 – How to become a stronger, healthier, happier athlete

FIND JAY DICHARRY:

► Instagram: https://www.instagram.com/jaydicharry

LINKS & TOOLS MENTIONED

► Function Health: https://my.functionhealth.com/signup?code=FLORIS

► Mobo Board IG: https://www.instagram.com/mobo.board

► Mobo Board Website: https://www.moboboard.com/ (Get 10% off with code FLO10)

► Anatomy For Runners: https://amzn.to/4mH5iPa

► Running Rewired: https://amzn.to/3JFzxHK

► Toe spreaders: https://correcttoes.com/

► Resistance bands: https://amzn.to/3JECJ6n

► Massage gun: https://amzn.to/4mbthFf

► Foam roller: https://amzn.to/3JFkSvZ

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Sean Lee started running at 45 and has since accomplished what most athletes half his age only dream of: 17 marathons with a 2:54 PR, 2 Ironmans, and 25 ultras including UTMB, Badwater 135, and AC 100. We dive into his decade-long journey, exploring lessons from early mistakes, refined race strategies, and how he balances running with strength training to become stronger, happier, and healthier.

Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/TWqLPJdGHlE

CHAPTERS:

• 0:00 – Lessons from 10 years of training and racing
• 1:31 – Sponsor LMNT
• 2:43 – Introduction: Sean's journey
• 3:19 – What advice would Sean give to his younger self
• 7:38 – Race preparation and fueling mistakes
• 10:03 – Sean's training evolution over the years
• 14:35 – Cross-training and climbing for runners
• 15:19 – Advice for beginners trying climbing or new activities
• 19:50 – Coaching others vs. applying lessons to yourself
• 24:05 – Entering races with less pressure and expectations
• 27:03 – Strength training and mobility for runners 40, 50, 60+
• 28:19 – People starting out with rucking and weighted vests
• 33:38 – Advice for new runners to build consistency
• 37:26 – Getting over the initial "hump" of running
• 43:39 – Most challenging and most memorable race experiences
• 46:40 – Running gear that made the biggest difference
• 50:31 – Favorite nutrition, gels, and electrolytes
• 52:47 – Toe socks, blisters, and foot care strategies
• 55:43 – Next adventures and volunteering at races
• 59:08 – Where to find Sean
• 59:48 – How to become a stronger, happier, healthier athlete

FIND SEAN:

► Instagram: https://www.instagram.com/ultraseanman

► Strava: https://www.strava.com/athletes/1323893

► Facebook: https://www.facebook.com/sean.lee.1069020

LINKS & TOOLS MENTIONED

► Conversation with Taylor Knibb: https://youtu.be/YeKjFDLrjRY

► Conversation with Nicki: https://youtu.be/lAogZrd7XAg

► Conversation with Lawrence: https://youtu.be/zDJrNa-tO8c

► Nutrition Gels: https://www.precisionhydration.com/us/en/?code=FLO15

► Electrolytes: https://DrinkLMNT.com/FLO

► Socks: https://amzn.to/4muYHHk

► Leukotape: https://amzn.to/45Pt5Fg

► Headlamp: https://amzn.to/41O06Aw

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ayako Fackenthal, a passionate runner who began her running journey in her mid-50s and has since progressed from couch to completing marathons and ultramarathons. Ayako shares how she found her love for running, the role of low heart rate training, and the lessons she's learned about health, mindset, and consistency along the way. She offers insights and inspiration for anyone starting or restarting their fitness journey later in life.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/DI0cOUQRU1I

CHAPTERS:

• 0:00 – Ayako's Late Start and Inspiring Running Journey
• 1:14 – LMNT Sponsorship
• 2:19 – Why Ayako started running in her 50s
• 3:02 – What her life looked like before running
• 5:41 – How Ayako's first runs felt
• 7:53 – What helped her enjoy running and find low heart rate training
• 12:47 – How she got into trail running
• 14:44 – Running with her Border Collie
• 15:45 – Improving in marathons and advice to her younger self
• 21:11 – Traveling to races and future marathon plans
• 22:29 – Moving from marathons to ultramarathons
• 25:05 – Tips for anyone wanting to run longer distances
• 32:00 – What she learned from aging and being a parent
• 34:18 – Race day mindset
• 39:40 – What Ayako does outside of running
• 43:42 – How eating, sleeping, and hydration affects training
• 47:11 – Realizing the impact of protein, sleep, and hydration on training
• 53:38 – Where to find Ayako
• 53:59 – How to become a stronger, healthier, and happier athlete

FIND AYAKO:

► Strava: https://www.strava.com/athletes/52198811

LINKS & TOOLS MENTIONED

► Floris' Badwater Experience: https://extramilest.com/blog/badwater-135-lessons-learned/

► Ep. with Dr. Phil Maffetone: https://youtu.be/_TPrenWWK9U

► Ep. with Maria Lurenda Westergaard: https://youtu.be/i5TmvBfJp-Y

► PB Program: https://www.pbprogram.com/

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Author and endurance expert Alex Hutchinson discusses the mental side of running, the power of exploration, and what it really means to train smart. From controlling our inner dialog to embracing discomfort, we dive into practical tips to become a stronger, more resilient athlete.

Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS and use gift code FLORIS100. The first 1000 users to use my code get a $100 credit towards their membership!

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/6iQZ_CnjYnU

CHAPTERS:

• 0:00 – Meet journalist and author Alex Hutchinson
• 0:54 – Introduction: Mind over body, embracing discomfort
• 1:26 – Function Health Sponsorship
• 2:43 – Badwater 135 marathon experience
• 4:15 – Fear of unknown and growth
• 6:32 – Set bold but realistic goals
• 10:15 – When training feels repetitive
• 15:33 – Trail running and unpredictability
• 21:53 – Endurance misconceptions for runners
• 24:47 – Zone 4/5 leads to burnout
• 27:17 – High-intensity training and marathon prep
• 31:20 – Mental strategies for tough efforts
• 35:14 – Challenges of starting Zone 2
• 38:12 – How to explore without risk
• 42:44 – From skateboarding to running adventures
• 46:37 – Unique races and trail conference insights
• 50:38 – Involving friends or kids in outdoor adventure
• 53:48 – Advice to Alex's younger self
• 58:09 – Preparation vs. discovery in running
• 1:01:26 – Where to find Alex
• 1:02:39 –How to become a stronger, healthier, happier athlete
• 1:03:33 – Top travel recommendation for your running adventure

FIND ALEX HUTCHINSON:

► Website: https://www.alexhutchinson.net/

► Instagram: https://www.instagram.com/sweat_science /

► Thread: https://www.threads.com/@sweat_science

► X: https://x.com/sweatscience/

► Facebook: https://www.facebook.com/sweatscience

► LinkedIn: https://www.linkedin.com/in/alex-hutchinson-048a79a/

LINKS & TOOLS MENTIONED

► Function Health: https://www.functionhealth.com/FLORIS

► Books by Alex Hutchinson: https://www.alexhutchinson.net/

► Explorer's Gene Book: https://amzn.to/3TN5PCq

► Endure Book: https://amzn.to/44YpLaF

► Which comes first, cardio or weights book: https://amzn.to/3UgBPyP

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, running coach and Strength Running podcast host Jason Fitzgerald shares his deep knowledge on preventing injuries, building a bulletproof body, and staying consistent in training.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://www.youtube.com/watch?v=J7Mn9J30bGA

Chapters:

• 0:00 – How to prevent running injuries and build a stronger body
• 0:50 – Intro: Running injuries can derail your progress, here's how to avoid them
• 1:57 – LMNT Sponsorship
• 2:46 – How many runners get injured each year? (Surprising stats!)
• 5:20 – Top reasons runners get injured
• 7:30 – How to know when to stop or keep running through pain
• 12:42 – Why journaling helps you avoid injury and train smarter
• 14:38 – Signs your body needs rest
• 16:19 – Strength & mobility routines to stay injury-free
• 22:18 – Cross-training options that support your running goals
• 27:48 – Pool running: how it works and why it's so effective
• 31:39 – Budget-friendly gear for strength & mobility
• 33:41 – Choosing the right kettlebell weight for runners
• 37:05 – How and when to use foam rollers effectively
• 44:37 – Strength training advice for runners in their 30s, 40s, 50s+
• 48:13 – Big takeaways from coaching elites and everyday runners
• 57:20 – Mental strategies for dealing with injury
• 1:00:57 – How to become a stronger, healthier, and happier athlete

FIND JASON FITZGERALD:

► Podcast: https://apple.co/2L19km1

► Website: https://strengthrunning.com/

► YouTube: https://www.youtube.com/strengthrunning

► Training: http://bit.ly/2YgBLAv

LINKS & TOOLS MENTIONED

► Interview with Matt Fitzgerald: https://www.youtube.com/watch?v=VkDYXUI1x08

► Interview with Andy Wheatcroft: https://www.youtube.com/watch?v=IIGKMA3b8dc

► Interview with Dr Rangan Chatterjee: https://www.youtube.com/watch?v=mF0CCpy3Dzo

► Resistance Bands: https://amzn.to/3TeGktk

► Kettlebells: https://amzn.to/3TGW3kW

► Foam Roller: https://amzn.to/3T7Aaey

► Vibrating Foam Roller: https://amzn.to/4lu1fEY

► Massage Gun: https://amzn.to/4ktVmqt

► Aqua Jogging Belt: https://amzn.to/4kbpp5Y

► Training Journal: https://strengthrunning.com/the-perfo...

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, Believe in the Run, one of the largest running gear review platforms. They share their expert perspectives on shoe selection, essential gear, and valuable tips to help runners of all levels enjoy the sport more.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/sw8QTLkDO-w

Chapters:

• 0:00 – Choosing the right shoes, must-have gear, and running tips
• 0:57 – Introduction to the episode: Get to know the Believe in the Run team
• 2:34 – How Believe in the Run started
• 9:16 – Adapting to challenges
• 13:25 – How many shoes they review
• 16:00 – What to look for in a running shoe
• 20:32 – Testing shoes in-store vs. online
• 25:04 – Shoe prices and value
• 26:50 – Types of running shoes explained
• 30:00 – Carbon-plated shoes and injury prevention
• 35:22 – When to use carbon-plated shoes
• 36:48 – Common shoe selection mistakes
• 38:49 – Shoe sizing and fit
• 43:55 – Minimalist shoes and transitions
• 50:35 – Underappreciated running gear
• 59:05 – Watches, Heart Rate Monitors & Data Tracking
• 1:01:08 – Megan's favorite training/running breakthroughs
• 1:08:12 – Heat exposure and sauna training
• 1:12:15 – How to become a stronger, healthier, and happier athlete

FIND THOMAS, MEAGHAN, & ROBBE:

► Believe in the Run: http://www.believeintherun.com

► Instagram: https://www.instagram.com/believeintherun

► YouTube: https://www.youtube.com/believeintherun

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Aaron Kubala is an ultramarathon runner who loves pushing his limits both physically and mentally. Over time, he has built a strong community of runners and inspires people to keep learning, stay tough, and enjoy the journey.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/5NOh7vRJqtw

Chapters:

• 0:00 – How to run longer without dying
• 0:50 – Introduction to Aaron: Background, mindset, and his approaches
• 2:25 – LMNT Electrolytes
• 3:33 – What was going through Aaron's mind during his first marathon?
• 5:36 – How to mentally and physically increase his mileage over time
• 6:33 – The struggles in early races and how he overcame them
• 11:47 – How Aaron handles tough moments and advice for others
• 14:11 – Advice to Younger Self
• 15:57 – Aaron's "Whys"
• 18:42 – His Training Approach
• 20:34 – How he approaches recovery with strength work and mobility
• 23:04 – Thoughts and recommendations on recovery work
• 27:18 – His Chile Speed Project experience
• 32:35 – Nail your mindset during races
• 34:35 – How Aaron prepares with food and sleep leading into big races
• 37:11 – Sleep strategy during ultras
• 41:39 – How the right gear makes a difference on race day
• 47:25 – Lowest point in Chile and how he pushed through
• 50:42 – Favorite moment from Chile
• 54:24 – Next ultrarunning bucket list
• 55:34 – How to become a stronger, healthier, and happier athlete

FIND AARON KUBALA:

► Instagram: https://www.instagram.com/aaronkubala

► YouTube: https://www.youtube.com/@UCEKmeIjxZK16fLO7xRa0thQ

► The Speed Projects Chile - https://www.youtube.com/watch?v=l-Y4PtK8v18

► The Speed Project Santa Monica to Las Vegas - https://www.youtube.com/watch?v=Y4wBs6aFHqM

LINKS & TOOLS MENTIONED

► Path Projects Apparel: https://www.pathprojects.com/

► Coros Watch: https://coros.com/products

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Episode #100 and reaching 100K YouTube Subscribers, this is a very special episode to me. Over the past decade of creating videos, logging thousands of miles, and having conversations with Olympic champions, renowned coaches, and passionate everyday runners, I've gathered the most meaningful insights that shaped my journey.

Watch this full video on YouTube: https://youtu.be/L5JMk05VLQU

CHAPTERS

• 0:00 – 10 years of lessons learned
• 0:43 – Lesson 1: Lean Into Discomfort, Repeat, and Keep Going
• 3:38 – Lesson 2: Keep Showing Up as Your True Authentic Self
• 5:29 – Lesson 3: You're Not the Only One Struggling
• 6:55 – Lesson 4: Don't Overdo It With Speedwork
• 7:50 – Lesson 5: Progress Over Perfection
• 9:42 – Lesson 6: Really Listening
• 11:39 – Lesson 7: Aim High, Go For It
• 13:43 – Lesson 8: Choose the Right People and Ask for Help When You Need It
• 14:01 – Top 5 favorite YouTube videos
• 18:46 – Thank you!!!

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Tim Rowberry is the coach of Olympic and World Champion Sifan Hassan. She won six Olympic medals. In Tokyo 2020, she earned gold in the 5k and 10k, plus a bronze in the 1,500m. At the Paris 2024 Olympics, she won gold in the marathon, bronze in the 5k, and bronze in the 10k. Absolutely mindblowing how Sifan and Tim pulled that off. She also won her first 2 marathons in London and Chicago.

Tim is a thoughtful, curious, and highly analytical coach who blends science, psychology, and intuition to bring out the best in his athletes. We dive into his coaching philosophy, his approach to developing athletes over time, and the key lessons he's learned working at the highest level of the sport.

Watch this full video on YouTube: https://youtu.be/LzQK5Am2qyQ

CHAPTERS:

• 0:00 – Tim Roberry's coaching approach and working with Sifan Hassan
• 2:51 – How Tim started coaching Sifan Hassan
• 4:57 – Life and training camp experience in Kenya
• 7:37 – Keeping training fun and interesting
• 10:56 – Intuition as a coach and building a feedback loop with athletes
• 12:38 – Understanding your range: short vs long distance performance
• 17:27 – How Tim and Sifan adapt training flexibility
• 23:26 – Adjusting speed workouts based on Sifan's readiness
• 25:26 – Pushing vs backing off: how Tim reads the athlete
• 29:40 – Lowering intensity and building volume
• 33:36 – What data really matters in elite performance
• 36:05 – The role of food in training, racing, and everyday performance
• 38:15 – Advice Tim would give to his younger self
• 39:28 – How race day at London Marathon unfolded for Tim as a coach
• 45:13 – Tim's behind-the-scenes view during Sifan's marathon
• 48:15 – Tim's perspective on Sifan's historic win
• 51:00 – Tim's mindset tips for first-time racers
• 52:19 – How Sifan bounced back from the 10,000m fall in Budapest
• 55:14 – Common mistakes runners make
• 57:03 – Where to find Tim
• 57:44 – Tips to become a stronger, healthier, and happier athlete

FIND TIM ROWBERRY:

► Instagram: https://www.instagram.com/rowberry

RUNNERS MENTIONED:

► Sifan Hassan - https://www.instagram.com/sifanhassan

► Eliud Kipchoge - https://youtu.be/7E6TNeoOC3Y

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Movement specialist Lawrence van Lingen is back on The Extramilest Show, together with professional triathlete Taylor Knibb, 3x Ironman 70.3 World Champion and Olympic silver medalist. On this episode, I step out of the host seat and hand it over to two remarkable guests for an unscripted, deeply personal conversation about their working relationship and what it takes to succeed at the highest levels.

Watch this full video on YouTube: https://youtu.be/soC5HDOs_2E

CHAPTERS:

• 0:00 – Inside the athlete–coach relationship
• 1:22 – A different kind of episode: Taylor & Lawrence take over
• 3:08 – "Which would you rather?" — Defining coaching styles
• 5:40 – The three pillars of trust: logic, empathy & authenticity
• 7:07 – "What happens when the ducks find out you're a swan?"
• 10:03 – How past experiences shape how we read people
• 12:14 – Athletes vs. coaches: who's really responsible?
• 21:21 – Handling criticism & negative comments
• 24:38 – Why people resist new ideas
• 29:39 – Letting go of identity: Lawrence's human-first approach
• 35:05 – Creating the right environment for performance
• 40:56 – Why trust is the foundation of high-performance coaching
• 47:07 – Time, anxiety & the pressure to always be on
• 52:53 – Mastery, not medals: why Taylor welcomes shared coaching
• 59:13 – What it really means to be a role model
• 1:05:32 – Taylor on growth, change & evolving identity
• 1:12:40 – Platitudes, pressure & when motivation actually lands
• 1:18:10 – Empathy, timing & advice that truly helps
• 1:22:16 – Final reflections: safe spaces, big dreams & walking together

FIND TAYLOR KNIBB:

► Instagram - https://www.instagram.com/taylorknibb

► YouTube - https://www.youtube.com/@Taylor-Knibb

FIND LAWRENCE VAN LINGEN:

► Website: https://www.lawrencevanlingen.com/

► Instagram: https://instagram.com/lawrencevanlingen

LINKS & TOOLS MENTIONED:

► Flow rope - https://innerunnerstore.myshopify.com/

► Extramilest Show 80 with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c?si=LtgrgFe6uGS7L-b2

► Extramilest Show 97 with Taylor Knibb - https://youtu.be/YeKjFDLrjRY?si=pecXUmlMZS0o28zV

► 4 Drills to Improve Your Running Form with Lawrence - https://youtu.be/X2MMqAvtcqI?si=V5pNk0RUKJ4jSOUq

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Professional triathlete Taylor Knibb is a 3x Ironman 70.3 World Champion and Olympic silver medalist. We talk about the mindset, training, and recovery tools that keep her performing at the highest level. From working with movement specialist Lawrence Van Lingen to embracing a more intuitive approach with her new coach Dan Lorang, Taylor shares great insights for athletes at every level looking to grow stronger, healthier, and more in tune with their bodies.

Watch this full video on YouTube: https://youtu.be/YeKjFDLrjRY

CHAPTERS:

• 0:00 – Taylor's #1 Athlete Advice
• 1:06 – Triple World Champion: Meet Taylor Knibb
• 2:04 – The Elite Athlete's Hydration Secret
• 2:58 – "I Was a Mess" — Meeting Movement Guru Lawrence
• 5:34 – The Pavlov Effect: Trained for Calm
• 6:15 – Flow Rope & Tire Pull: Taylor's "Weird" Training Methods
• 7:21 – "The Tire Lady" — Taylor's Apartment Complex Fame
• 9:32 – Is Backwards Walking Daily? Taylor Explains
• 10:57 – From "Falling Apart" to Perfect Running Form
• 13:06 – The Only Run Cue Taylor's Coach Gives
• 16:12 – Less Stress, More Results: Taylor's Training Revolution
• 19:04 – Trusting Feel vs. Following Data
• 23:38 – "Medals Are Byproducts" — Taylor's Champion Mindset
• 27:37 – Finding Liberation in Training
• 28:44 – Mental Strategies for Breaking Through Pain
• 37:39 – Trust: The Foundation of Taylor's Training Philosophy
• 46:00 – How Champions Analyze Race Performance
• 52:46 – Where to Follow Taylor's Journey
• 54:25 – Become Stronger, Healthier & Happier: Taylor's Guide

FIND TAYLOR KNIBB:

► Instagram - https://www.instagram.com/taylorknibb

► YouTube - https://www.youtube.com/@Taylor-Knibb

LINKS & TOOLS MENTIONED

► Lawrence van Lingen - https://www.instagram.com/lawrencevanlingen

► 4 Drills to Improve Your Running Form, with Lawrence - https://www.youtube.com/watch?v=X2MMqAvtcqI

► Flow rope - https://innerunnerstore.myshopify.com/

► Running Improvements with Lawrence Van Lingen - https://youtu.be/zDJrNa-tO8c

► 6 Habits Every Runner Needs with Dr Rangan - https://youtu.be/mF0CCpy3Dzo

► Courtney Dauwalter Advice to Improve Running: https://youtu.be/OTgwIEAN3B4

► Training and Racing with Mark Allen - https://youtu.be/YlBUJTIggyA

► Function - https://functionhealth.com/FLORIS

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com/

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Function Health for sponsoring this video! Try Function and skip the waitlist using my link https://www.functionhealth.com/FLORIS Eric Floberg shares how he improved by 86 minutes in his marathon time. He is a dedicated marathoner, content creator, and father of four. We dive into race pacing and fueling strategies to incorporating strength training and balancing high-mileage training with family life.

Watch this full video on YouTube: https://youtu.be/TBCA51syFmk

CHAPTERS:

• 0:00 - Marathon journey, race strategies, and training evolution
• 0:58 - Who is Eric Floberg?
• 1:23 - Function Sponsor
• 2:49 - Chicago Marathon experience
• 6:24 - Coping with the final miles of a marathon
• 11:51 - Structuring training and balancing family life
• 15:40 - Running on a treadmill: mental approach and strategies
• 19:12 - Long runs with friends
• 21:16 - Advice to Eric's younger self
• 25:50 - Working with coach Jeff Cunningham
• 30:33 - Strength training and integrating a new routine
• 39:41 - Low intensity run and different approaches to mileage and recovery
• 48:10 - Getting into coaching: What inspired Eric?
• 52:40 - The role of failure
• 1:03:15 - Where can you find Eric?
• 1:04:38 - Tips to become a stronger, healthier, and happier athlete

Function Health is an all-in-one health platform that starts with over 100 advanced lab tests covering your entire body—heart, hormones, liver, kidneys, thyroid, autoimmunity, cancer signals, toxins, nutrients, and more. Function currently has a waitlist, but they are offering my audience the chance to skip it. Go to https://functionhealth.com/FLORIS to skip the waitlist!

FIND ERIC HERE:

► Strava - https://www.strava.com/athletes/47020978

► Youtube (Floberg Runs) - https://www.youtube.com/@flobergruns

► Youtube (Eric Floberg) - https://www.youtube.com/@ericfloberg

► IG (Floberg Runs) - https://www.instagram.com/floberg.runs/

► IG (Eric Floberg) - https://www.instagram.com/eric.floberg/

► Patreon - https://www.patreon.com/FlobergCoaches

► Website - https://www.ericfloberg.co/

LINKS & TOOLS MENTIONED

► Function - https://functionhealth.com/FLORIS

► Path Projects - https://pathprojects.com

► Jeff Cunningham: https://www.instagram.com/cunninghamrunning

► Ryan Hall - https://www.youtube.com/watch?v=5EugD_uoBzw

► Pfitzinger's "Advanced Marathoning": https://amzn.to/4178Y36

► Nick Bare & BPN Nutrition: https://www.bareperformancenutrition.com

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com/

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it's headaches, knee pain, or running injuries—can be your body's way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete.

Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/VFpxi0UiksA

CHAPTERS:

• 0:00 - Nutrition, blood type, and performance
• 3:48 - "The Headache Advantage"
• 6:26 - The connection between nutrition, blood type, and running performance
• 9:46 - Understanding of blood types
• 12:41 - How to determine your blood type
• 13:50 - Impact of food on digestion and health by blood types
• 17:39 - A deeper exploration of the blood type diet
• 19:17 - Understanding blood type and nutrition for peak performance
• 22:51 - Metabolic flexibility, training intensity, and diet
• 25:02 - Mastering body awareness in training
• 30:28 - What excites Dr. Vrzal about his work?
• 36:58 - Managing training loads effectively
• 41:56 - Balancing training and personal life
• 44:07 - Post-long-run headaches: The role of electrolytes
• 46:45 - Key headache areas and their causes
• 49:53 - Where to find "The Headache Advantage" book
• 54:06 - Journaling to identify health patterns
• 55:05 - Tips to become a stronger, healthier, and happier athlete

FIND DR. VRZAL HERE:

► Website - https://headacheadvantage.com/

► Instagram: https://www.instagram.com/dr.vrzal

► YouTube: https://www.youtube.com/@DrVrzal

LINKS & TOOLS MENTIONED

► "The Headache Advantage" book on Amazon - https://a.co/d/7mzM11K

► Blood Type Diet Home Test Kit - https://amzn.to/40ysa9G

► Blood Type Diet App - Apple - https://apps.apple.com/us/app/blood-type-diet

► Blood Type Diet App - Google - https://play.google.com/store/apps

► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/

► Heart Rate Running, Nutrition, & Mindset with Zach Bitter: https://youtu.be/ESj7Is8u0Pw

► Massive Running Improvements, with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c

► Eat Right 4 Your type book on Amazon - https://amzn.to/40YTTl6

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com/

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete.

Daniel is a member of our Personal Best Running Coaching Program. Learn more at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/n-Sr9whnctc

CHAPTERS:

• 0:00 - Transformation through low heart rate training
• 1:00 - Introduction to Daniel Edwards
• 1:32 - LMNT sponsor
• 2:49 - Advice for his younger self
• 5:22 - Changes in running and training habits
• 8:15 - Nutrition: tracking, dietitian support, and meal planning
• 12:12 - Marathon fueling strategies and race experience
• 14:01 - Progression in races
• 19:51 - Overcoming pre-race doubts and building training consistency
• 24:40 - Advice for runners on consistency and strength training
• 26:51 - First experience with low heart rate training
• 30:44 - Finding the right heart rate zones for training
• 39:28 - Balancing training, work, and family
• 46:22 - Staying motivated during tough seasons
• 51:37 - Managing diabetes as a runner
• 55:30 - Becoming a stronger, healthier, and happier athlete

FIND DANIEL EDWARDS HERE:

► Strava: https://www.strava.com/athletes/109297583

► Facebook: https://www.facebook.com/profile.php?id=100080488824062

LINKS & TOOLS MENTIONED

► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/

► Low Heart Rate Training Video: https://www.youtube.com/watch?v=taO8kKsx448

► MAF Low HR Success with Maria: https://youtu.be/i5TmvBfJp-Y?si=7ZhSWR8c6XrqlEdj

► Yuka App: https://yuka.io/en/

► Heart rate monitor watch: https://www.garmin.com/en-US/

► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15

► Path Projects: https://pathprojects.com/flo

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com/

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way.

Subscribe and hit the bell to see new videos: http://bit.ly/Flo-YT

If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/

Watch this full video on YouTube: https://youtu.be/f5DBINpRv78

CHAPTERS:

• 0:00 - Zone 2 Breakthrough
• 0:44 - Heidi's running journey
• 2:46 - How Heidi started running
• 8:33 - Discovering low heart rate training
• 19:57 - How Heidi journals to improve her running
• 24:34 - Overcoming tough spots with mantras and mental strength
• 30:00 - Heidi's advice for beginners and support networks
• 36:16 - How Heidi fuels for her runs
• 39:53 - How Heidi overcame frustrations with low heart rate training
• 44:59 - Mental aspects of low heart rate training
• 48:09 - Advice for athletes starting out low heart rate training
• 51:05 - How running helps Heidi in her personal and work life
• 54:30 - Where to find Heidi
• 55:10 - Preparing for the LA marathon and future goals
• 55:58 - How to become a stronger, healthier, and happier athlete?

FIND HEDI MORENO HERE:

► Instagram: https://www.instagram.com/heidiroo_art/

► Strava: https://www.strava.com/athletes/120156418

► Website: https://heidiroo.com/

LINKS & TOOLS MENTIONED

► Book - Working From Home with a Cat by Heidi Moreno: https://amzn.to/4iPMwn5

► Book - Luna Oscura by Heidi Moreno: https://amzn.to/3P6qpLw

► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/

► Low Heart Rate Training video 1: https://www.youtube.com/watch?v=taO8kKsx448

► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15

► Path Projects: https://pathprojects.com/flo

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program that Heidi is part of: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com/

► Website: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living.

In this conversation, we discuss:

• Lessons learned from MAF low heart rate training.
• Mistakes William made in training and racing.
• Advice to non-elite athletes looking to improve.

If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/

Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4

CHAPTERS:

• 0:00 - Introduction
• 0:38 - Free PDF Low HR Training Guide
• 2:32 - LMNT Sponsor
• 3:45 - William's Running Journey and Lessons from Arthur Lydiard
• 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout
• 20:07 - William's Advice for His Younger Years
• 22:47 - Intuitive Training and Learning to Adjust Based on Body Feedback
• 30:31 - Transitioning to Low Heart Rate Training
• 37:15 - Chicago Marathon: Challenges, Learnings, and Fueling Strategy
• 41:09 - Pacing and Nutrition Plan
• 48:06 - Root Causes of Injuries and Incorporating Strength Training
• 52:35 - Daily Routines for Injury Prevention and Performance
• 57:14 - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention
• 58:53 - Tips for Stronger, Healthier, and Happier Running