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The Extramilest Podcast

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The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.
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The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.
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Published 2019-11-27

#26: From Overweight To Sub 3 Hour Marathon with Jeroen-Pieter van der Vliet

65 min Chapters
View

This podcast is also available as full video here on YouTube.

Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin.

This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way.

There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules. The program has been live for less than 4 months now and it has been very exciting to see all the progress by the athletes enrolled in this program. You can find out more at www.extramilest.com/marathon

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs. Without further due, please enjoy my conversation with Jeroen-Pieter van der Vliet.

LINKS AND TOOLS MENTIONED:

GEAR FLORIS USED IN THIS VIDEO:

SHOW NOTES:
  • JP's background working at MacDonald and not working out [4:00]
  • How JP lost a lot of weight and improved his athletic performance [5:15]
  • JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50]
  • His first marathon experience in Amsterdam [6:56]
  • In 2016 JP ran 40 races of various distances [10:10]
  • JP's bad race experience in the Madrid marathon [13:20]
  • JP's first experience with MAF low heart rate training [15:20]
  • JP had to speed up instead of slow down to get to his MAF training zone [16:50]
  • Floris's thoughts on the MAF formula for athletes with a lower or higher max HR [18:60]
  • How much higher HR workouts JP does as part of his marathon training [21:20]
  • The type of higher intensity speedwork JP does [22:33]
  • Integrating some 30k races at marathon pace to prep for the main race [26:30]
  • Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00]
  • JP's thoughts on strength, mobility and flexibility [33:20]
  • The nutrition, hydration and supplements that work well for JP post workout [35:20]
  • JP's race strategies based on pace and goal time [37:20]
  • How JP overcomes tough spots in training and racing [40:00]
  • Berlin marathon gear with Altra zero drop shoes [42:30]
  • JP's race day nutritional strategy and timing with Sis Go gels and caffeine [44:30]
  • How JP was able to lose weight and how this impacted his performance [48:30]
  • JP's post race recovery strategy to continue training again [49:50]
  • Upcoming race goals for Jeroen Pieter in the coming years [51:50]
  • Recommendations for athletes looking to improve their running training and racing [59:10]
  • JP's 80 / 20 approach to nutrition [1:01:30]
YOU CAN FIND ME, FLORIS GIERMAN, HERE:

More description

This podcast is also available as full video here on YouTube.

Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin.

This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way.

There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules. The program has been live for less than 4 months now and it has been very exciting to see all the progress by the athletes enrolled in this program. You can find out more at www.extramilest.com/marathon

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs. Without further due, please enjoy my conversation with Jeroen-Pieter van der Vliet.

LINKS AND TOOLS MENTIONED:

GEAR FLORIS USED IN THIS VIDEO:

SHOW NOTES:
  • JP's background working at MacDonald and not working out [4:00]
  • How JP lost a lot of weight and improved his athletic performance [5:15]
  • JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50]
  • His first marathon experience in Amsterdam [6:56]
  • In 2016 JP ran 40 races of various distances [10:10]
  • JP's bad race experience in the Madrid marathon [13:20]
  • JP's first experience with MAF low heart rate training [15:20]
  • JP had to speed up instead of slow down to get to his MAF training zone [16:50]
  • Floris's thoughts on the MAF formula for athletes with a lower or higher max HR [18:60]
  • How much higher HR workouts JP does as part of his marathon training [21:20]
  • The type of higher intensity speedwork JP does [22:33]
  • Integrating some 30k races at marathon pace to prep for the main race [26:30]
  • Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00]
  • JP's thoughts on strength, mobility and flexibility [33:20]
  • The nutrition, hydration and supplements that work well for JP post workout [35:20]
  • JP's race strategies based on pace and goal time [37:20]
  • How JP overcomes tough spots in training and racing [40:00]
  • Berlin marathon gear with Altra zero drop shoes [42:30]
  • JP's race day nutritional strategy and timing with Sis Go gels and caffeine [44:30]
  • How JP was able to lose weight and how this impacted his performance [48:30]
  • JP's post race recovery strategy to continue training again [49:50]
  • Upcoming race goals for Jeroen Pieter in the coming years [51:50]
  • Recommendations for athletes looking to improve their running training and racing [59:10]
  • JP's 80 / 20 approach to nutrition [1:01:30]
YOU CAN FIND ME, FLORIS GIERMAN, HERE:

Extract Knowledge
Listen elsewhere
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Published 2019-10-31

#25: Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement

68 min Chapters
View

This podcast is also available as full video here on YouTube.

Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T'ai Chi and running or walking. Danny has coached hundreds of thousands of runners in:
  • energy efficiency
  • injury-prevention
  • intelligent movement
He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras. I can highly recommend his books Chi Running, Chi Walking and Chi Marathon. In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life. This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs. Without further due, please enjoy my conversation with Danny Dreyer. LINKS AND TOOLS MENTIONED: SHOW NOTES:
  • Danny's background as a runner started with ultra running, unlike most other runners. [3:20]
  • In 1999 Danny launched the ChiRunning method, how it all started [6:00]
  • Applying the principles from Tai Chi to running and what all changes in his running [7:00]
  • Improving is often get rid of what slows you down. [12:10]
  • What is Chi running and what are the benefits [13:30]
  • Why almost all running injuries happen from the knee down and what you can do about it [15:05]
  • The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55]
  • How and why kids can run beautiful with a natural running form [20:10]
  • The differences between sprinting and endurance running and why different rules applies [23:30]
  • Best breathing approach for endurance running and how to breath correctly [24:15]
  • Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50]
  • Body sensing is a very important skill to learn, how to go about this [34:30]
  • The integration of the metronome and cadence with Chi Running [37:05]
  • Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30]
  • How to run in your ideal cadence and how to avoid your heart rate going up [43:30]
  • Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20]
  • Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20]
  • How a clean running technique can improve and strengthen your muscles [52:00]
  • The Chi Running Instructor Training Program [52:55]
  • How the views on running form from Runners World and other runner media outlets has changed over the years [56:30]
  • The Chi Running School online class [58:40]
  • The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30]
  • How Floris implements the principles of relaxed running at the later stages of a race [1:02:30]
  • Importance of incremental wise improvements, make increases well within your capabilities [1:03:20]
YOU CAN FIND ME, FLORIS GIERMAN, HERE:

More description

This podcast is also available as full video here on YouTube.

Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T'ai Chi and running or walking. Danny has coached hundreds of thousands of runners in:
  • energy efficiency
  • injury-prevention
  • intelligent movement
He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras. I can highly recommend his books Chi Running, Chi Walking and Chi Marathon. In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life. This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs. Without further due, please enjoy my conversation with Danny Dreyer. LINKS AND TOOLS MENTIONED: SHOW NOTES:
  • Danny's background as a runner started with ultra running, unlike most other runners. [3:20]
  • In 1999 Danny launched the ChiRunning method, how it all started [6:00]
  • Applying the principles from Tai Chi to running and what all changes in his running [7:00]
  • Improving is often get rid of what slows you down. [12:10]
  • What is Chi running and what are the benefits [13:30]
  • Why almost all running injuries happen from the knee down and what you can do about it [15:05]
  • The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55]
  • How and why kids can run beautiful with a natural running form [20:10]
  • The differences between sprinting and endurance running and why different rules applies [23:30]
  • Best breathing approach for endurance running and how to breath correctly [24:15]
  • Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50]
  • Body sensing is a very important skill to learn, how to go about this [34:30]
  • The integration of the metronome and cadence with Chi Running [37:05]
  • Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30]
  • How to run in your ideal cadence and how to avoid your heart rate going up [43:30]
  • Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20]
  • Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20]
  • How a clean running technique can improve and strengthen your muscles [52:00]
  • The Chi Running Instructor Training Program [52:55]
  • How the views on running form from Runners World and other runner media outlets has changed over the years [56:30]
  • The Chi Running School online class [58:40]
  • The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30]
  • How Floris implements the principles of relaxed running at the later stages of a race [1:02:30]
  • Importance of incremental wise improvements, make increases well within your capabilities [1:03:20]
YOU CAN FIND ME, FLORIS GIERMAN, HERE:

Extract Knowledge
Listen elsewhere
Audio Web Apple
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