Episodes

1d ago

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

Dec 14

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

Dec 8

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

Nov 30

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

Nov 27

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

Nov 20

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

Nov 14

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

Oct 17

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

Sep 30

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

Sep 25

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

Aug 30

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

Aug 23

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

Jul 31

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

Jul 18

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

Jun 27

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

Jun 12

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

May 28

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

May 15

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

Apr 18

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

Apr 3

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

Mar 22

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

Feb 27

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

Feb 2

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

Jan 2

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

Dec 22, 2024

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

Dec 12, 2024

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 LINKS & TOOLS MENTIONED ► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15 ► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg ► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl FIND WILLIAM BARTH HERE: ► Strava: https://www.strava.com/athletes/47813247 YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that William 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

Dec 6, 2024

Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program. Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM CHAPTERS: 0:00 - Intro 0:30 - Brent's Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent's Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete 1:08:52 - Favorite Takeaways and Lessons FIND BRENT CUNNINGHAM: ► Facebook: https://www.facebook.com/brent.cunningham.79 LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s ► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U ► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo ► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie ► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket ► Killam PX: https://pathprojects.com/products/killam-px ► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman/ ► Website: https://extramilest.com ► Website: https://pathprojects.com 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. 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

Nov 23, 2024

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training. Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon: ► Paper back: https://amzn.to/4fVJPOs ► Audio: https://amzn.to/4fI17Py ► Kindle: https://amzn.to/4fwGB4l Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo CHAPTERS: 0:00 - Introduction to Dr. Rangan 3:15 - LMNT Sponsor 4:12 - Rule #1: Make It Easy 8:50 - Rule #2: Attach New Behaviors to Existing Habits 13:36 - Rule #3: Create an Environment That Supports Habits 16:33 - Taking Small Steps to Improve Running Habits 24:05 - Age Divisions and Long-Term Running Goals 33:51 - The Role of Habit Trackers and Wearable Devices 39:56 - Marathon Lessons: Dr. Rangan's Experience Running London 52:51 - Strength Training and Gradual Build-Up in Running 58:41 - Beginner Advice: Consistency and Joy 1:04:56 - Holistic Approach to Running Niggles and Joint Pain 1:13:03 - Injury Prevention, and Work-Life Balance Insights from Gabor Maté 1:25:49 - Benefits of Low Heart Rate Training for Reflection and Growth 1:26:30 - Dr. Rangan's New Book 1:27:21 - How to Become a Stronger, Healthier and Happier Runner. FIND DR. RANGAN HERE: ► Website: https://drchatterjee.com/ ► IG: https://www.instagram.com/drchatterjee/ ► YouTube: https://www.youtube.com/@DrChatterjeeRangan LINKS & TOOLS MENTIONED ► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/ ► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs ► Parkrun: https://www.parkrun.us/ ► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc ► Oura Ring: https://ouraring.com/ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman/ ► Website: https://extramilest.com ► Website: https://pathprojects.com 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. 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

Oct 29, 2024

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft's path to the Boston Marathon was a decade-long journey from self-described "unfit tub of blubber" to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy's story offers lessons for runners everywhere. Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc CHAPTERS 0:00 - The Emotional Side of Running 1:11 - How Andy Started Running 2:01 - LMNT Sponsor 2:58 - 28-Day Challenge That Changed Everything 10:24 - Andy's First Marathon: Lessons Learned 18:30 - Boston Qualifier Journey: Key Takeaways 20:39 - How Andy Trains 25:45 - Overcoming Injury with MAF Training 35:38 - Heart Rate Training & Energy Hacks 50:58 - Life Lessons from Running 55:12 - Finding Joy in Every Mile 1:00:50 - Setting & Crushing Running Goals 1:04:50 - Making Running Fun & Sustainable 1:07:45 - Connect with Andy 1:08:24 - Final Takeaways for Runners FIND ANDY HERE: ► Strava: https://www.strava.com/athletes/48162722 ► Facebook: https://www.facebook.com/andrew.wheatcroft.77 YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe ► Personal Best Program: https://www.pbprogram.com/ ► Podcast: https://extramilest.com/podcast/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman/ ► 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.pbprogram.com . 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

Sep 30, 2024

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 I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun. If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4 CHAPTERS 0:00 - Courtney's Winning Formula for Training and Racing 4:58 - Her First Marathon: What Really Happened 7:48 - Early Ultrarunning Lessons That Shaped Her 12:41 - How to Start and Improve with Trail Running 18:50 - How Courtney Adjusts Her Training Day to Day 26:02 - Training Experiments: Successes and Challenges 31:17 - Sleep, Strength, and Self-Care for Peak Performance 36:55 - Embracing the Pain Cave: Courtney's Mindset Shift 45:36 - Advice Courtney Would Give Her Younger Self 46:43 - How Failure Drives Success in Ultrarunning 49:55 - Behind the Scenes: Sponsors and What Fuels Her 53:45 - How to Follow and Connect with Courtney 55:00 - How to Become a Stronger, Happier and Healthier Athlete FIND COURTNEY HERE: ► Website: https://www.courtneydauwalter.com/ ► Instagram: https://www.instagram.com/courtneydauwalter/ 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. LINKS & TOOLS MENTIONED ► Solomon: salomon.com ► The Feed: thefeed.com ► Tailwind Nutrition: tailwindnutrition.com ► Kodiak Cakes: kodiakcakes.com ► SunGod Sunglasses: sungod.co ► Injinji Toe Socks: injinji.com ► Suunto Watches: suunto.com ► Leki Poles: leki.com ► Petzl Headlamps: petzl.com ► Squirrel's Nut Butter: squirrelsnutbutter.com YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman/ ► Website: https://extramilest.com ► 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.pbprogram.com . Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

Aug 30, 2024

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Matteo Franceschetti, is the co-founder and CEO of Eight Sleep . In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life! If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x CHAPTERS: 0:00 - The three pillars of health: nutrition, workout, and sleep 0:46 - Intro to Matteo Franceschetti and sleep optimization 1:24 - LMNT sponsor 2:32 - Sleep fitness: practical tips 10:47 : Optimal sleep protocols for high performance 13:51 - Caffeine, alcohol, and nutrition's impact on sleep 16:10 - Tools to improve sleep 21:58 - Eight sleep technology 27:52 - Common sleep mistakes 36:03 - Impact of sleep, sleep needs, and tips for athletes 40:57 - Gender differences in sleep needs 42:48 - The growing awareness of sleep optimization 45:53 - Advice to matteo's younger self 50:00 - How endurance athletes can nail sleep FIND MATTEO FRANCESCHETTI HERE: ► Twitter: https://x.com/m_franceschetti ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission 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. LINKS & TOOLS MENTIONED: ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg ► Philips Hue Dim Lights: https://a.co/d/6eKuAY3 ► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV ► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses ► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains ► Sauna: https://www.sunlighten.com/ ► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/ 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

Jul 30, 2024

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here. If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/z4gTLScpR48 Chapters: 00:00 - Why flexibility in training is key 01:20 - Update and recap on personal training, racing, and life 06:19 - Thanks for the sponsor LMNT 07:44 - Strength training, finding joy in different activities 19:45 - Mental and physical benefits of cross-training and intuitive running 26:10 - The 5 Regrets of the Dying 27:21 - Importance of self-kindness and living a true life 28:56 - Flexibility and adaptability in training 32:00 - Your ability to focus and recover well 38:14 - Book update and writing process 41:45 - Final thoughts and encouragement 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. YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/ 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

Jun 30, 2024

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon. If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI CHAPTERS: 00:00 The most important mindset to improve 02:58 John's transition from cycling to running 07:18 Discussion on the psychological benefits and struggles of running 13:04 Psychological aspects of running 14:49 Joy and challenges in running 16:44 Introduction to low heart rate training and the MAF method 26:43 Importance of community and support 32:51 Improvements and achievements in marathons using the MAF method 36:16 Managing heart rate zones and different training approaches 38:52 Advice for new runners 41:23 Balancing training with life and work 47:30 Boston Marathon preparation 52:41 Humility and community 56:51 Importance of sleep and recovery 59:03 Value of consistency in training and setting realistic goals 1:02:02 Adjusting volume and intensity 1:03:42 Importance of recovery weeks 1:05:27 Closing thoughts on running and enjoying the journey FIND JOHN BIRtCHET-SHARPE HERE: ► Strava: https://www.strava.com/athletes/76038942 ► Instagram: https://www.instagram.com/johnbirtchet/ 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. YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/ 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

May 23, 2024

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Brendan Leonard is the creative force behind Semi Rad, a website dedicated to the joy of adventure for runners of all levels. Brendan loves to explore, to laugh and occasionally to get tired, cold and scared through his ultra adventures. Brendan is an author of many books, including Ultra-Something, which we discuss during this conversation. If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://www.youtube.com/watch?v=qn3uq0yHRzQ CHAPTERS: 00:00 The Raw Truth of Running 02:44 First marathon, expectations vs reality 05:50 More than a marathon? 09:00 Signing up to first ultra 24 days before the event 11:40 Ultra-Something.. how aspects of life apply to ultra-running 13:38 If you see it, you can be it! 17:46 I Hate Running and You Can Too 19:59 The Seven Summits of My Neighborhood 24:32 Advice for people going after ultra adventures 25:46 Create eventing that you'll remember forever 33:06 Getting older and looking for new challenges 38:09 I didn't have the strength to quit 44:10 If you're feeling bad, do this 46:53 Brandon's writing ethos 52:18 Next ultra plans, couples adventure. 56:46 Find out more about Brendan 58:20 Ultra Something closing thoughts FIND BRENDAN HERE: ► Website: https://semi-rad.com/ ► Instagram: https://www.instagram.com/semi_rad/ ► YouTube: https://www.youtube.com/@semi_rad 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. LINKS & TOOLS MENTIONED: ► Ultra-Something (book) by Brendan Leonard: https://pathprojects.com/ultra-something ► Ultra-Something x PATH projects cap: https://pathprojects.com/ultra-something ► The Seven Summits of My Neighborhood: https://www.youtube.com/watch?v=7SLadjqxhhc ► The K's of Convenience (Ultra): https://gotrail.run/en/race/the-ks-of-convenience ► The Rut (Ultra): https://runtherut.com/ ► The Creative Act (book) by Rick Rubin: https://amzn.to/3WWeSDF YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/ 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

May 21, 2024

There is no greater runner and ambassador for the sport of running than Eliud Kipchoge. We discuss Kipchoge's routines, top running tips and advice for athletes of all levels to improve. This episode is not available in podcast format, and can only be found on my YouTube channel in video format. The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots. CLICK HERE TO WATCH THIS FULL CONVERSATION: https://www.youtube.com/watch?v=Fktx7qLbXDc This conversation was recorded in Tokyo, after we both ran the Tokyo Marathon. We dive deeper into Kipchoge's philosophies, routines and advice for non-elite athletes to improve. I am really excited about this conversation and we covered several topics I haven't heard him talk about in other interviews. This was my 3rd time meeting with Eliud. I've put together a 30 page PDF with a summary from both conversations, lessons, takeaways, favorite quotes and a full transcript. This E-book can be downloaded for free at Extramilest.com/kipchoge . I can't wait to hear your thoughts about this conversation in the comments HERE on YouTube : https://www.youtube.com/watch?v=Fktx7qLbXDc

Apr 27, 2024

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Scott Frye is a Board Certified Athletic Trainer and Corrective Exercise Specialist. He is also a coach and community manager in our Personal Best Running Coaching Program. In this conversation, we discuss: Lessons learned from MAF low heart rate training Common mistakes athletes make 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/T96Ch2wgUao CHAPTERS: 00:00 Mindset to succeed with MAF low heart rate training 2:29 Scott's running background and first marathon: "never again!" 5:03 Running journey, injury and finding MAF. 9:21 Frustrations starting out with low heart rate training. 12:28 Improvements, with cold therapy, nutrition, sleep and meditation. 16:11 Coaching experience; pace mentality, base-building, finding joy in running. 21:52 Breakthroughs with low heart rate training. 27:06 Misconceptions about adapting to aerobic fitness. 29:25 Balancing speedwork and Zone 2 training. 32:12 Boston Marathon 2024 experience and the training cycle. 45:25 Recovery tools and techniques. 48:07 Key considerations to ageing and longevity. 51:27 Further thoughts on nutrition. 54:31 Training and racing goals for Scott. 56:01 Find out more about Scott. 56:56 Closing thoughts. LINKS & TOOLS MENTIONED ► Personal Best Program: https://www.pbprogram.com ► Health Span (book) by David Sinclair: https://amzn.to/49V9W4S ► Normatec compression boots: https://amzn.to/3QhWr8w 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 SCOTT FRYE HERE: ► Instagram: https://www.instagram.com/run4fryes ► Strava: https://www.strava.com/athletes/89685446 YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: www.pbprogram.com ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: 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

Feb 28, 2024

Strength coach Kyle Long discuss a many strength topics, such as: When and how to perform the right strength training for runners, Strategies for consistency with strength training, Common mistakes with strength training that runners make, and much more... Want additional help in your strength training or ultra endurance training and racing? Hit up Kyle on IG @100milekyle or email kylelongfitness@gmail.com Watch this full video on YouTube: https://www.youtube.com/watch?v=DPu3kecBih0 Get 10% off your first order of Precision Fuel and Hydration. I've been using their PF30 energy gels for about 18 months, with and without caffeine. I use them for all of my races and longer training runs, including for Tokyo and London. The PF 30 gel is the most efficient way to get 30g of carbohydrate / 120 calories into your system fast. Their gels have a very mild, neutral taste, something I like to reduce flavour fatigue during longer efforts. The texture is pretty thin, so you can take them without fluids, away from aid stations. Get 10% off your first order of any precision fuel and hydration products with code EXTRAMILEST24 at https://www.precisionhydration.com/ LINKS & TOOLS MENTIONED Tokyo Marathon Shakeout Run on Saturday March 2, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1580859 London Marathon Shakeout Run on Saturday April 20, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1589624 Strength Video 1: https://pathprojects.com/blogs/news/10-minute-strength-workout-for-runners-with-strength-coach-kyle-long Strength Video 2: https://pathprojects.com/blogs/news/strength-follow-along-workout-for-runners-activation-and-prehab Strength Video 3: https://pathprojects.com/blogs/news/push-pull-strength-training-for-runners-upper-body Strength Video 4: https://pathprojects.com/blogs/news/bodyweight-only-leg-and-core-workout-for-runners Precision Fuel and Hydration Gels PF30: https://www.precisionhydration.com/us/en/products/pf-30-gel/ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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

Dec 31, 2023

This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways. If you would like to learn more about Lawrence's movement programs, check out https://www.innerunner.com Watch the full video on YouTube here: https://youtu.be/zDJrNa-tO8c CHAPTERS: 00:00 Massive breakthrough in running 02:50 Welcome Lawrence and thank you! 04:01 Core values, moving from the centre out. 06:17 Going from child to adult, are you the master of your movement? 13:34 Floris' early encounters with Lawrence and implementing some teachings. 16:59 Being the creator and author of your movement and your life. 22:16 Working with the flow rope 27:23 The softer breath and options opening up, as a result. 28:11 Flow rope and movement, anatomical chains. Extend from the hip! 33:28 Pushing your feet into the ground. 36:22 The "one-and" drill for cadence. 37:53 Improving form, being present, psycho-emotional factors in running. 45:25 Running form indicators. 49:16 When the going gets tough, "oh my word" moments. 53:08 Helping Taylor Knibb (US Triathlete), neural tension. 59:14 Innerunner resources 1:02:10 Reframing and changing mindset, to change the way you run. 1:04:39 Further triathlete training experiences. What's the long game? 1:07:37 Backwards walking; guidance, injury rehab and avoidance. 1:13:38 Marianne Williamson's poem, believing and accepting talent. 1:18:56 How to master the Awesomiser 1:21:49 Find out more about Lawrence 1:21:27 Closing thoughts; feeling, creative expression, online presence. LINKS & TOOLS MENTIONED Website: http://www.innerunner.com/ (How to Master) The Awesomiser: http://tinyurl.com/Awesomiser Dan Lierberman: http://heb.fas.harvard.edu/people/daniel-e-lieberman Rick Rubin, The Creative Act: A Way of Being (book) ~ http://amzn.to/3S2kIAM Thomas Myers and anatomy trains: http://www.anatomytrains.com/about-us/ Poem by Marianne Williamson: https://bit.ly/47i2rDC 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 OUT MORE ABOUT LAWRENCE HERE: Website: https://www.innerunner.com/ Instagram: https://www.instagram.com/lawrencevanlingen/ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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

Dec 20, 2023

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym. Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways. Watch the full video on YouTube here: https://youtu.be/mZNVcdV6u2g CHAPTERS: 00:00 80/20 Training Fundamentals 04:17 Welcome Matt and Ryan! 08:21 The challenge of slowing down training pace (Matt) 13:04 Zero-high-intensity vs. 80/20 Training (Matt) 15:39 Active strategies for managing pain in training (Ryan) 22:06 Floris' Berlin Marathon calf issue: rest vs. active preparation (Ryan) 28:51 Pain and damage are not necessarily equal (Ryan) 29:06 Floris' "Back story" how pain can surprise you and bias confirmed (Ryan) 31:51 Discomfort on raceday and mindset (Ryan and Matt) 35:10 High-intesity training: 100% vs. 90% (Floris) 43:28 The expectation of pain (Matt) 45:55 Contributory lifestyle and belief factors to pain (Floris and Ryan) 50:54 Smiling in the pain cave, mantras (Ryan and Matt) 53:08 Find out about Ryan and Matt's book, and them! 54:55 Recommendations for athletes to improve LINKS & TOOLS MENTIONED Pain & Performance (book) - by Ryan Whited and Matt Fitzgerald ~ https://amzn.to/474hTmK 80/20 Running: Run Stronger and Race Faster By Training Slower (book) ~ https://amzn.to/3GHvO7s The Comeback Quotient (book) by Matt Fitzgerald ~ https://amzn.to/3v5iJCy On Pace: Discover How to Run Every Race at Your Real Limit (book) ~ https://amzn.to/3RR7Mh1 Arthur Lydiard ~ https://www.lydiardfoundation.org/ourhistory Dr. Phil Maffetone ~ https://philmaffetone.com/ Everything Is Figureoutable (book) by Marie Forleo ~ https://amzn.to/3GSjth0 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 OUT MORE ABOUT MATT HERE: Website ~ https://mattfitzgerald.org/ 80/20 Endurance ~ https://www.8020endurance.com/ Dream Run Camp ~ https://dreamruncamp.com/ FIND OUT MORE ABOUT RYAN HERE: Paragon Athletics gym ~ https://paragonathletics.com/ Bio ~ https://paragonathletics.com/personaltraining YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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

Nov 30, 2023

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California. We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life. Watch the full video on YouTube here: https://youtu.be/pSo7Uq2SSfo Chapters: 00:00 Intro 02:41 Welcome Liam! 03:35 Bay Bandits run crew, spreading the trail love! 05:14 Finding the right running group for you. 14:44 Running and mental well-being. 16:47 Developing a running shoe (and shirt!), spirit of collaboration. 19:44 More on trail shoes and other running gear. 33:49 Little wins vs big crazy goals, coping with injury. 39:43 Advice for runners to improve, including your ups & downs (hills) 47:22 Transitioning from road to trail, slowing down or stopping. 50:04 Meditation, breathwork and mindfulness of the body. 58:13 Where to find out more about Liam. 59:03 Closing thoughts. 1:00:11 Outro FIND LIAM LONSDALE HERE: Website ~ https://www.liamlonsdale.com Instagram ~ https://www.instagram.com/liamlonsdale Strava ~ https://www.strava.com/athletes/7262053 LINKS & TOOLS MENTIONED: Harvard Longevity Studies ~ https://bit.ly/3sXo3al Bluezones ~ https://www.bluezones.com/ SPEEDLAND ~ https://www.runspeedland.com/ SPEEDLAND x PATH projects Shoe ~ https://www.runspeedland.com/products/gs-oak PATH Projects ~ https://pathprojects.com/ Stance socks ~ https://amzn.to/47SQYeG Othership app ~ https://www.othership.us/app Dr. Phil Maffetone – 5-Minute Power Break ~ https://bit.ly/3XxGLjy Andrew Huberman (breathwork) ~ https://bit.ly/47VmOHG Wim Hof (breathwork) ~ https://bit.ly/41gAzyF YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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

Nov 18, 2023

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/ Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs Chapters: 00:00 Intro (Jennifer) 00:27 Intro (Floris) 02:50 Welcome Jennifer! 04:17 Running smarter not harder. 08:18 Going beyond limits, the perception of an age barrier. 11:38 From higher intensity to slowing down in training. 13:10 MAF training "guard rails", max heart rate and running by feel. 15:53 Advice for people starting out with heart rate training. 17:29 Training in the heat (Australia) 18:40 Recovery strategy for a short turnaround of events, plus breaking records! 21:36 Starting running at different ages. 23:28 Don't chase the squirrel! Letting go of ego and improving self-awareness. 27:17 Jennifer's 2023 Chicago Marathon experience. 33:14 Raceday doesn't always go to plan. Eating on the move? Take your blender! 35:29 Jennifer's training routine, being an intuitive runner and avoiding injury. 41:07 Looking towards the Comrades Marathon. 43:29 Advice for people looking to go further distances. 46:09 Closing thoughts; training load and strength training as we get older. 52:08 Outro. FIND JENNIFER KELLETT HERE: Instagram: https://www.instagram.com/jenniek1111 Instagram: https://www.instagram.com/runningfromoldage Strava: https://www.strava.com/athletes/19073319 Facebook: https://www.facebook.com/jennifer.kellett.186 LINKS & TOOLS MENTIONED: Per-Olof Åstrand ~ https://www.topendsports.com/testing/history-astrand.htm Stephen Seiler Ted Talk ~ https://bit.ly/47D2OJQ Comrades Marathon ~ https://www.comrades.com/ Vitamix blender ~ https://amzn.to/3Qya8PT YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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 running coaching program that Jennifer Kellett is a part of can be found at https://www.pbprogram.com . SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Oct 29, 2023

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, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life. Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q CHAPTERS: 0:00 How to deal when something doesn't go according to plan 3:13 Sponsor LMNT 4:24 Welcome coach Ben Edusei and Amelia Vrabel 5:09 Amelia: How easy is your easy running? 7:33 Ben: prioritizing running with physical and mental well-being. 11:05 Amelia: On the struggle bus? Get off the bus! 13:17 Low heart rate training, training volume and speedwork. 19:40 Amelia: Social media and ego. 21:57 Ben: The MAF test as a measurable counter to the ego. 23:11 Floris & Ben: The comparison trap and the inner critic. 26:01 Ben: Making recovery your priority. 27:36 Amelia: Framing how health foundations affect running. 28:28 Floris: Sleep and training volume. 30:41 Amelia: A running diet for success. 33:06 The physical effects of digital behavior, being present. 38:30 The day you stop racing, is the day you win the race. 43:45 Implementing strength and mobility as a habit. Your Why. 53:37 When race day doesn't go according to plan. 1:08:05 Amelia: Closing thoughts. 1:09:23 Ben: Closing thoughts. 1:10:03 Floris: Learning, journaling and mindset. 1:12:08 The power of community. 1:13:13 Find out more about Ben and Amelia. 1:14:33 Floris: Closing thoughts. FIND COACH AMELIA VRABEL HERE: Website: https://www.focusedfootsteps.com Instagram: https://www.instagram.com/focusedfootsteps Twitter: https://twitter.com/amelia262 Strava: https://www.strava.com/athletes/6278182 FIND COACH BEN EDUSEI HERE: Website: https://benedusei.com Instagram: https://www.instagram.com/ben_edusei YouTube: https://www.youtube.com/@benedusei479 Strava: https://www.strava.com/athletes/45106672 Twitter: https://twitter.com/ben_edusei LINKS & TOOLS MENTIONED: PB Program (running coaching): https://www.pbprogram.com YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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 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

Oct 13, 2023

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned. Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q CHAPTERS: 00:00 Intro 02:36 How Todd got into running 06:33 Learning patience and looking after your feet! 12:28 Fundamentals for non-elite runners, Todd's routine. 16:43 Challenges and benefits with low heart rate training 20:45 First race day experiences 25:50 Further training cycles and races, beat your average! 28:19 What is your Why? 30:45 Running all seasons in Ontario 34:23 The perfect race morning 36:24 Heart rate monitoring, watch tech and metrics. 41:51 Base-building and adding in speed 47:37 Running isn't just running 50:11 The role of recovery in training 53:18 Keeping active while desk-working, beauty of the trails. 56:22 Increasing volume of low intensity running 1:01:41 Find out more about Todd 1:02:13 What Todd learned through his running experiences. 1:04:06 Closing thoughts, don't be afraid to ask for help! 1:07:10 Outro – about the PB Program FIND TODD MARENTETTE HERE: Instagram: instagram.com/altramarathonman LINKS & TOOLS MENTIONED: Garmin Fenix watches - amzn.to/3RS6a6Y Polar H10 chest strap HRM - amzn.to/3LYV644 PATH projects apparel - /pathprojects.com Altra Footwear - amzn.to/3S1Rxhp Danny Dreyer Chi Running - youtube.com/watch?v=VrHyT-D1se8 Dr Mark Cucuzzella - youtube.com/watch?v=wCbr-dkUi7Q Dr Phil Maffetone - youtube.com/watch?v=_TPrenWWK9U Coach Amelia Vrabel - youtube.com/watch?v=rW6mr8A_dpA Coach Ben Edusei - youtube.com/watch?v=-mIcYyVqXNw YOU CAN FIND ME, FLORIS GIERMAN HERE: Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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 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

Sep 30, 2023

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers. Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs CHAPTERS 00:00 Breathing techniques to improve your running 03:45 The power of the breath. Kasper's journey to getting the word out 08:04 State regulation through breathwork, minimal effective dose 11:56 Breathing strategies for athletes, Hypoventilation (under breathing) 17:16 The less you ventilate, the more you respirate 19:28 Balancing training load with breathwork as an aid to health and performance 21:47 Breathing practice for endurance running and recovery 31:07 Functional and dysfunctional breathing, hyperventilation and trauma 40:46 Posture and breath, desk athletes' hips and glutes 51:07 How to coordinate movement and breath 1:01:31 Breathwork Masterclass with Kasper 1:06:09 Ways to become a strong, healthier and happier athlete 1:10:32 Outro and enter to win contest 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 KASPER VAN DER MEULEN HERE Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. ► Website: https://breathworkmasterclass.com/ ► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/ LINKS & TOOLS MENTIONED ► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo ► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC ► Scott Jurek books https://amzn.to/3ZEg4Ls ► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v ► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs EXTRAMILEST SHOWS MENTIONED: ► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo ► Kilian Jornet's Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk ► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com MORE ABOUT KASPER VAN DER MEULEN: Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences. Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials. Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life. 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 🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.

Sep 15, 2023

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase. Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise. Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0 CHAPTERS: 00:00 ​ how your sport performance can improve significantly 03:06 ​ how Jen became a mental health coach for athletes 05:15 ​ how mental health starts in the body 06:54 ​recognizing mental health issues in athletes 10:56 ​ getting to the root causes of stress responses, looking at biology 16:02 ​ anxiety and depression as symptoms, not isolated states 17:01 ​ practical ways to manage anxiety in the moment 20:29 ​ inflammation with anxiety and depression 22:31 ​ nail the basics, then get to the "fancy" stuff 23:47 ​ stress of a busy schedules and talking about our emotions 28:47 ​ potential benefits of cold exposure 36:29 ​ light and mood, circadian rhythms, SAD lamps 40:57 ​ injury and identity with sport 44:04 ​ journaling, stream of consciousness writing and gratitude 47:39 ​ laughter is the best medicine! 53:48 ​ transformational journeys for athletes 58:22 ​ holistic approach to training and health 1:00:22 ​ mental health after racing, finding that dopamine hit! 1:03:03 ​ find out more about Jennifer 1:04:32 ​ closing thoughts Floris FIND JENNIFER SCHMIDT HERE: ► Instagram - https://www.instagram.com/ignitehealthcoaching ► Website - www.igniteyourhealth.ca ► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/ LINKS & TOOLS ► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching Program: https://www.pbprogram.com ► My weekly newsletter: https://extramilest.com/subscribe ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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. 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. 🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments. To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com

Aug 31, 2023

Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube. We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life. Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ CHAPTERS: 00:00 ​ Training like a hybrid athlete 03:05 ​ Advice for newer athletes 05:54 ​ Transition from high intensity to slowing down 08:07 ​ What is a hybrid athlete? 10:45 ​ Strength, individualized training and healthy ageing 12:55 ​Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17 ​ Race day examples from Matt: what worked and what didn't! 26:29 ​ Dealing with adversity, how we talk to ourselves 34:26 ​ Optimize motivation and discipline 38:08 ​Important lessons learned from David Goggins 41:20 ​ Pulling from different energy systems 43:24 ​ What Matt and Floris noticed after taking Creatine 53:33 ​ What footwear is right for you and why 1:02:01 ​ Nutrition principles as a hybrid athlete 1:07:39 ​ Find out more about Matt 1:08:32 ​ Advice for athletes looking to improve long term 1:10:47 ​ Final thoughts Floris FIND MATT CHOI HERE: ► Coaching/website - https://mattchoi.co ► YouTube - https://www.youtube.com/@MattChoi ► Instagram - https://www.instagram.com/mattchoi_6 ► TikTok – https://www.tiktok.com/@mattchoi6 LINKS & TOOLS ► David Goggins https://davidgoggins.com ► Creatine https://amzn.to/44rolCZ ► Peter Attia https://peterattiamd.com ► Andrew Huberman https://hubermanlab.com ► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching Program: https://www.pbprogram.com ► My weekly newsletter: https://extramilest.com/subscribe ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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. 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. 🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments. To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com

Jul 30, 2023

Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health. Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE CHAPTERS: 0:00 How to enjoy your running practice 3:00 Sponsor LMNT 4:35 How Kyle got into meditation out of necessity 13:40 How to get into consistent meditation 18:30 How meditation can improve your running 21:20 MAF training experiences and learnings 26:50 Why and how Kyle stopped drinking alcohol 28:20 Advice for first 6 months of MAF training 31:10 Kyle's first MAF training breakthrough with Kyle 34:00 Base building and high intensity running 35:21 Advice to start with MAF running 37:00 Lifestyle changes, taking a look under the hood 38:05 How combine working late, dad mode and running? 43:12 Floris shares his skateboard tour experiences 45:17 Night shift workers and sleep approach 48:50 Sacrifices to reach big goals 53:35 Cutting out alcohol, setting up support system 57:28 Poster Floris office, My Life In Weeks 1:01:40 Having fun besides drinking alcohol 1:06:55 Advice for athletes looking to improve 1:08:46 Closing thoughts Floris 1:09:44 How to run and be present 1:11:35 Personal Best Program Community FIND MARCO HERE: ► Instagram - https://www.instagram.com/kylewhalum/ LINKS AND TOOLS MENTIONED ► My Life In Weeks - 4k poster: https://bit.ly/4kweeks ► Center For Resilience - https://www.davidlynchfoundation.org ► Reframe Drinking App - https://bit.ly/reframe-app ► Katy Perry Tour - https://www.katyperry.com/tour/ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com ► My weekly newsletter: https://extramilest.com/subscribe ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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. 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. 🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments. To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com

Jul 24, 2023

Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance. Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner! Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI CHAPTERS: 00:00 HRV to handle load better 01:08 Sponsor: PATH projects and LMNT 2:34 Explaining Heart Rate Variability 6:30 How to measure HRV 16:06 Improving HRV 22:51 Sleep 23:37 Marco integrating HRV data into his own training 27:56 Breath work and breathing 36:04 HRV: guided versus dictated 41:24 Examples from Floris' training 46:43 Tapering for events 51:08 Positive stress and the limitations of data 52:01 Developments in non-invasive wearables 54:58 Find out more about Marco 56:46 Closing thoughts FIND MARCO HERE: ► Twitter - https://twitter.com/altini_marco ► Substack - https://marcoaltini.substack.com/ ► Instagram - https://www.instagram.com/altini_marco/ ► Website - https://www.marcoaltini.com/ LINKS AND TOOLS MENTIONED ► Website - https://www.hrv4training.com/ ► App (search) - HRV4Training ► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp ► Oura ring - https://ouraring.com/ ► Josh Waitzkin website - https://www.joshwaitzkin.com/ ► Tim Ferriss website - https://tim.blog/ ► Joe Dispenza website - https://drjoedispenza.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4 YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com ► My weekly newsletter: https://extramilest.com/subscribe ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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. 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. 🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments. To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com

Jul 14, 2023

Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program . She shares her success with low heart rate training and improved health. Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y CHAPTERS: 00:00 Compare to yourself 02:38 Sponsor: LMNT 03:50 Welcome Maria! Running and background. 05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong 09:05 Maybe I should run a marathon! 11:37 Early stages of Maria's running journey 15:04 Developing as a runner, using your strengths to improve confidence 18:39 Comparison should be inspiring! 21:06 MAF improvements, data over time 23:40 Other forms of success 25:19 Health first, running performance will follow 27:39 Energy level after running, heart rate indicators 29:16 4 areas of tracking: stress, sleep, nutrition & strength 42:00 Benefits of data and journaling 43:48 Coffee and Floris' upcoming Berlin Marathon 45:48 Valencia Marathon 51:00 Different types of runners, what really matters? 58:28 Health concerns, running with grief (Copenhagen & Guam) 1:05:00 Calm and low heart training, problem-solving while running 1:07:44 Lessons from low heart training journey, future goal: Marathon at 80! 1:14:00 Find out more about Maria 1:15:35 Closing thoughts FIND MARIA HERE: ► Marathon at 80 (website) - https://marathonat80.com/ LINKS AND TOOLS MENTIONED ► Marathon at 80 (website) - https://marathonat80.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4 ► Lori Harder - https://loriharder.com/ ► Team Hoyt - https://teamhoyt.com/ ► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin ► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/ ► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/ ► Copenhagen Marathon - https://copenhagenmarathon.dk/en/ ► Boston Marathon - https://www.baa.org/races/boston-marathon ► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25) YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com ► My weekly newsletter: https://extramilest.com/subscribe ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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. 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. 🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 30th from the YouTube comments. To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com

Jun 30, 2023

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now. Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7" shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5". The separate short from liner eliminates all chafing, it's a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO * Here is a great quote by famous music producer Rick Rubin: "Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today , I imagine in 2053 it will be accepted mainstream care!"— Rick Rubin, music producer CHAPTERS: 00:00 Train your brain 02:21 Sponsors: PATH projects, LMNT 04:45 Welcome back Dr. Phil Maffetone! 05:30 B sharp! Music as part of a holistic approach to health. 10:02 Music for athletes 16:22 Listening while exercising, or not. 22:41 Breathing patterns and brain adaptation 25:30 Listening to the body 27:00 Working with Rick Rubin 33:50 Self-doubt 34:45 The 5-minute power break, improving body function 37:50 Hearing new things in music 41:45 Real music vs junk, genre 46:15 Heart rate and music, alpha state, multi-tasking 52:00 Day dreaming vs distraction 53:25 You are addicted to your phone! 57:29 The brain and age 1:00:32 Our passions and dreams 1:01:35 Start line race day nerves 1:07:45 Impact of music on race day 1:10:27 The trainable brain 1:12:33 Where to find out more about Dr Phil Maffetone and his work 1:14:03 Advice to optimize health and performance 1:14:40 More training is often not better FIND OUT MORE ABOUT DR MAFFETONE ► Music website - https://maffetonemusic.com/ ► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa ► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic ► MAF website - https://philmaffetone.com/ LINKS AND TOOLS MENTIONED ► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/ ► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm ► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp ► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC ► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv ► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3 YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com ► My weekly newsletter: https://extramilest.com/subscribe ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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. 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. 🚨 GIVEAWAY!! Win a copy of Dr Maffetone's book B-Sharp. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 3 winners will be picked by August 30th from the YouTube comments. To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at https://www.pbprogram.com

Jun 17, 2023

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover: 1. What is low heart rate training? / Why? 2. How to train with a low heart rate? 3. How to overcome frustrations / challenges with low HR training? 4. The 10 common mistakes with low HR training 5. How much zone 2 training is right for you? 6. When and how to add speedwork? This episode is also available as full video here: https://youtu.be/taO8kKsx448 This is going to be a different episode than normal and I honestly don't know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track. I did use an external mic, however you do hear me huffing and puffing from time to time, because I'm running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km. Before we start this episode, two comments: This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448 Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe LINKS AND TOOLS MENTIONED: ► My Strava from this run: https://www.strava.com/activities/9029158789 ► Extramilest Show Podcast - https://extramilest.com/podcast/ ► MAF 180 formula: https://philmaffetone.com/180-formula/ ► HR Training Zone Calculator: https://bit.ly/hr-calculator ► Talk Test: https://youtu.be/AoB2AMUq8Wg ► Lactate Testing: https://bit.ly/3WAbI5z ► Personal Best Training Program: https://www.pbprogram.com ► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE ► Marathon pace wristband creator: https://bit.ly/3RVu51w GEAR USED: ► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC ► Shorts - PATH projects Graves PX 7" Shorts - https://pathprojects.com/graves ► Liner - PATH projects Lynx PD 8" - https://bit.ly/3VimixU ► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn ► Hat - Muir Cap - https://bit.ly/3L3foqa ► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo ► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I ► COROS POD 2 - https://amzn.to/3uVcwFV ► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh ► Camera - Go Pro 11 - https://amzn.to/3FZfCiw ► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast ► YouTube: https://bit.ly/Flo-YT Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

May 26, 2023

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world's most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences. Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO . * Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise. * [ 00:00 ] Unlocking your full potential [ 05:08 ] Welcome Chris! Friendship with Rich Roll [ 09:14 ] Scaling up running distance with curiosity [ 22:05 ] Journaling, habits, values & principles [ 25:42 ] 7x project with Special Operators [ 37:50 ] Longevity and consistency, goals and validation [ 41:45 ] Training for 7 marathons in 7 days in 7 continents! [ 58:40 ] Failure, risk, fear and adventure [ 1:00:30 ] Floris' planned adventures [ 1:08:18 ] Why am I doing this? Who do I want to be on the other side? [ 1:12:06 ] How to become a stronger, healthier, happier athlete * FIND CHRIS HAUTH HERE: Website: https://www.aimpcoaching.com Twitter: https://twitter.com/aimpcoach Instagram: https://www.instagram.com/aimpcoach * YOU CAN FIND ME, FLORIS GIERMAN HERE: YouTube: https://bit.ly/Flo-YT My Running Coaching Program - https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman * 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

May 11, 2023

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health. Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU CHAPTERS: 0:00 Finding strength in slowness 3:36 Welcome Martinus! 4:12 Doctor, I can run a marathon. 7:05 Who is this sport of running designed for? 11:10 If it don't apply, let it fly 13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment 16:57 Early running club experiences 19:12 Prove them wrong 20:06 The origins and growth of Slow AF Run Club & Foundation! 25:03 Slow AF member momentum.. getting to a million 26:28 Athlete mindset 29:00 Comparison is the thief of joy 30:15 Start slow, be persistent and build consistently. 33:49 Raceday strategy for new runners 36:57 First marathon experience (Detroit) 44:05 Tools for running ~ mental and physical. Goals and habits. 49:33 Writing the book ~ Slow AF Run Club 54:32 Where to find out more about Martinus and Slow AF Run Club 55:46 Advise for runners looking to improve. FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB: Website: https://300poundsandrunning.com/ Website: https://slowafrunclub.com/ Book: Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: https://amzn.to/44SB4Qu Instagram: https://www.instagram.com/300poundsandrunning Instagram: https://www.instagram.com/runslowaf/ Facebook: https://www.facebook.com/300poundsandrunning/ Facebook: https://www.facebook.com/RunSlowAF/ Twitter: https://twitter.com/300lbsandrunnin TOOL MENTIONED: Body glide anti-chafing stick: https://amzn.to/3VSdpvA YOU CAN FIND ME, FLORIS GIERMAN HERE: My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Weekly running newsletter: https://floris-gierman.ck.page/signup Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com 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 running coaching program can be found at https://www.pbprogram.com . Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO . SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Apr 28, 2023

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration . Watch the full video on YouTube here : https://youtu.be/_8Xt5cfHRLg CHAPTERS 00:00 avoid this race nutrition mistake 01:53 welcome Andy! 02:41 other common mistakes with fueling 02:26 race distance, intensity and carb intake 08:25 digestive system, tolerance 13:06 development of energy gels 16:47 cramp! 21:47 science of sweat 26:29 electrolyte deficiency 29:50 online electrolyte calculator 31:22 weather conditions and nutrition intake 34:52 gel consistency and flavor 36:42 salt pill tactics 38:17 side-aches (stitch) 41:20 journaling to identify areas for improvement 44:15 relax, it's not over 'til it's over! 49:11 gender and fueling + hydration 52:06 find out more about Precision Hydration 53:44 closing thoughts MORE ABOUT ANDY BLOW Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books. FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE: Website: https://visit.pfandh.com/Flo10 The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall Book a Sweat Test: https://visit.pfandh.com/flosweattest Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ Strava: https://www.strava.com/clubs/104959 Twitter: https://twitter.com/precisionfandh/ YOU CAN FIND ME, FLORIS GIERMAN HERE: My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com 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 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 To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy

Apr 14, 2023

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base. Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I MORE ABOUT WISSAM Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak. FIND WISSAM HERE: Strava - https://www.strava.com/athletes/20155392 Instagram - https://www.instagram.com/wissamkheir Lebanese American University profile - https://bit.ly/3GMnSCC YOU CAN FIND ME, FLORIS GIERMAN HERE: Podcast: https://extramilest.com/podcast/ My Personal Best Coaching Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com CHAPTERS 0:00 Frustrations with MAF low heart rate training 00:02:46 Sponsors: PATH projects, LMNT 00:05:12 welcome Wissam! 00:06:16 from no pain - no gain, to MAF 00:13:19 dealing with early stages of MAF training 00:17:39 running from a psychological perspective 00:20:35 progress and breakthrough with low heart rate training 00:23:56 first marathons, to improvements through MAF 00:31:24 dealing with a hot climate and sauna in Winter 00:35:34 goal setting, discipline, self-actualisation, context of culture 00:38:26 always ready with MAF, 100 mile self-navigated run 00:42:55 getting out of your comfort zone, dealing with pain, race pace 00:49:05 the MAF population: being humble and being obsessive 00:53:52 bike accident 00:55:29 Ironman 01:00:52 combining family life with training, finding time 01:02:24 being selective, adaptive behaviours, the company you keep 01:06:36 recovery tools 01:07:37 nutrition, intermittent fasting, high training volume 01:14:17 ice bath, working with discomfort 01:16:01 training and racing goals / bucket list 01:20:03 closing thoughts 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 PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only) LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO 🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment : what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 30th from the YouTube comments.🚨 To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com/ .

Mar 31, 2023

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Kate Martini Freeman improved from a 4:59 marathon to a 2:58 marathon. She is an endurance athlete, running coach & mother of 2 young kids. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her over the years. Watch this full interview on YouTube: https://youtu.be/Y_vmzyPpsgU Chapters: 00:00:00 Push it, keep trying! 00:02:45 Sponsors: LMNT, HVMN 00:05:15 Kate's backround as a runner, how it all started for her 00:07:59 Her first marathon at Kona, Hawaii 2002 00:12:07 From 4:59 marathon to BQ and Sub 3 00:14:08 Her first experience cheering on at the Boston Marathon 00:16:04 Kate's thoughts on pace, strength training, hills, trails, etc 00:18:34 Bringing road athletes to the trails 00:19:28 Common mistakes are by athletes 00:22:52 How Kate deals with the tough spots in a race 00:29:37 How to deal with running injuries 00:37:04 How to deal with colds and illnesses during training 00:39:34 Similarities among successful athletes 00:42:14 Differences in training for younger and older athletes 00:45:28 Differences in training and racing for women and men? 00:47:14 Training and racing strategies 00:49:14 Setting big goals and why Kate performed standup comedy 00:54:24 Dealing with motivation to workout 00:57:14 What recommendation would Kate give a younger version of herself 00:59:12 Any closing thoughts for athletes looking for to improve further 01:00:27 Free weekly newsletter Extramilest.com FIND OUT MORE ABOUT KATE AND COYOTES RUNNING Kate IG - https://www.instagram.com/freemartini/ Coyotes IG - https://www.instagram.com/coyoterunning/ Website - http://www.coyoterunning.com/ Coyotes FB - https://www.facebook.com/groups/98044145946 YOU CAN FIND ME, FLORIS GIERMAN HERE: YouTube: https://bit.ly/Flo-YT My Running Coaching Program - https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com 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 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 🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by May 30th from the YouTube comments.

Mar 17, 2023

A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded. We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner. Watch the full YouTube interview at: https://youtu.be/2k9O2DF5c4Y CHAPTERS 00:00 Intros 3:56 Welcome Scott and Don! About Trail Runner Nation. 8:22 Starting out running, transition to trail 14:42 Early lessons in trail running 21:39 Why people run mostly road vs trails 23:12 Community 29:02 Kids 'n' trails, "one is greater than none" 30:11 Running gear & safety considerations 34:18 Things you can't run without… 39:32 Running identity 45:17 Small habits, motivation 47:07 Common lessons from podcast guests 52:40 Recommendations to get into trail running 58:40 Don's 200-mile races 1:06:35 Crewing for trail / ultra races 1:08:48 Where to find Don and Scott 1:09:30 Closing thoughts Subscribe on YouTube and hit the bell to see new videos: https://bit.ly/Flo-YT Thanks to LMNT for sponsoring this podcast! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Scott Warr and Don Freeman are experienced non-elite trail runners, located in Northern California. Trail Runner Nation is one of trail running's oldest and most downloaded podcasts. I love the TRN podcast and have been listening to them for 10+ years. This is how I initially discovered Dr Phil Maffetone, Dr Mark Cucuzzella and several others. This conversation was a blast to record because Scott and Don have stories for days from their trail and ultra adventures. FIND OUT MORE ABOUT DON, SCOTT AND TRAIL RUNNER NATION: Website - https://trailrunnernation.com/ Twitter - https://twitter.com/WeAreNation Instagram - https://www.instagram.com/trailrunnernation/ Facebook - https://www.facebook.com/TrailRunnerNation/ All TRN episodes - https://trailrunnernation.com/category/podcasts/ YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ 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 Subscribe to my weekly running newsletter: https://extramilest.com/subscribe/ LINKS AND TOOLS MENTIONED: Trail Runner Nation https://trailrunnernation.com/ Born to Run (book) by Christopher McDougall https://amzn.to/3ZTHWdF Extramilest Show #59 - Coach Jimmy Dean http://bit.ly/42cuVxn Atomic Habits (book) by James Clear https://amzn.to/3ZOeUw2 Vibram 5 Fingers https://amzn.to/3FtpAYL Tahoe 200 http://bit.ly/3LqjgFo Bigfoot 200 http://bit.ly/3Tj1W74 Cocadona 250 https://cocodona.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 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

Mar 3, 2023

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how to optimize your energy levels, innovations in the keto space, and more! Watch the full YouTube interview at: https://youtu.be/4xAgnVfCZhc 🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by April 30th.🚨 Chapters: 0:00 Intros 4:28 Welcome to Michael Brandt 6:09 Engineering approach to the human body 9:16 Glucose and ketone energy systems 12:00 Benefits of ketones and ketosis 18:50 US Department of Defense (special ops) contract 20:53 Pioneering ideas and use cases 25:41 Finding the right products in a crowded market 34:26 Self-actualisation through fuel and experimentation 39:31 Protocols for being optimal with ketosis 42:37 The spike and crash profile 45:56 Human body as a platform 49:11 Keeping it simple 51:25 Intuition 52:37 Fuelling for Marathon training and racing & life! 57:46 Healthy scepticism 1:01:03 Running as the parent sport 1:04:07 Michael's own protocol for implementing Ketone IQ and other products 1:07:28 Energy used by the brain 1:10:10 Developments in the nutrition space, traumatic brain injury 1:15:52 Where to find/follow Michael 1:16:30 Closing thoughts 1:17:36 Outro Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT FIND OUT MORE ABOUT MICHAEL BRANDT: Instagram: (@bdm_runner) https://www.instagram.com/bdm_runner TikTok: https://www.tiktok.com/@bdm_runner YouTube: https://www.youtube.com/@bdm_runner Twitter: https://twitter.com/bdm_runner Website: michaelbrandt.co Strava: https://www.strava.com/athletes/22928004 YOU CAN FIND ME, FLORIS GIERMAN HERE: My 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 Website: https://extramilest.com 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 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 Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise. Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

Feb 17, 2023

This is one of my favorite interviews I've ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20 years, over all distances from 5k, 10k and half marathon, to full marathon and ultra distances. Watch the full YouTube interview at: https://youtu.be/9MB2HII200w CHAPTERS 0:00 start video 8:30 Jimmy's background as a runner, his first 10K event at 9 years old. 12:35 Favorite; track, treadmill, trail, road? 15:30 Jimmy's coaching history 19:00 Process orientation vs. outcome orientation 21:05 The War Room, race strategy 24:00 Discomfort levels and how quickly things can turn 25:55 Finding flow in racing and in daily life 33:40 The glass ceiling 45:00 Going after BIG goals 49:30 Injury and form dysfunction 52:25 Running relaxed, being present 53:10 When do you back off in training? 55:55 Best ways to recover 58:40 A Heart Rate Monitor and training without one 1:01:25 Dealing with colds and illness. Below the neck "rule" 1:07:05 Nailing your pre race taper 1:09:40 Recovery based on age and gender 1:12:55 Why Jimmy is a running coach? 1:14:50 Learning from mistakes (the hard way) 1:18:27 Closing thoughts Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT Jimmy is known for getting inside his athletes' heads and his emphasis on training the mind like a muscle. Since 2002, he has coached more than a two-thousand adults (and young people) to run further and run more efficiently by creating an uplifting environment to propel people to break through self-imposed glass ceilings. Jimmy has been running competitively for 30 years (200+ races, including the Angeles Crest 100 , the Western States 100 and Badwater 135 ) and has over 14 years of coaching experience tackling ultra endurance over the last decade. He has helped many runners & athletes to complete their first ultra races and 100 milers, and has personally completed 28+ races of 50 miles (or further) while failing to finish 5 races over that stretch. Personal bests include a 1:18 Half Marathon, 2:56 Marathon, 3:56 50k, 7:07 50 miler & 17:34 100 miler. Jimmy is also the father of two kids who can out-endurance him any day. Jimmy Dean Freeman and his wife Kate Martini Freeman coached me, Floris Gierman, for several seasons when I started running more serious in 2013. They are both incredible runners and coaches at http://www.coyoterunning.com/ FIND OUT MORE ABOUT JIMMY DEAN FREEMAN: Website - http://www.coyoterunning.com/ Coyotes FB - https://www.facebook.com/groups/98044145946 Coyotes IG - https://www.instagram.com/coyoterunning/ Jimmy IG - https://www.instagram.com/coachjimmydean/ YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com LINKS AND TOOLS MENTIONED: Video: Los Angeles Marathon 2022 - https://youtu.be/CzNHZA_Kejs Video: My First 100 Mile Run, Long Beach to San Diego - https://youtu.be/1CAxzM2mkrc Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686 Newsletter Extramilest - www.extramilest.com/subscribe Personal Best Program: https://www.pbprogram.com/ Website - http://www.coyoterunning.com/ PATH projects - 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

Feb 3, 2023

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a doctor, an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. Watch the full YouTube interview at https://youtu.be/C8rxNRDPMCI CHAPTERS: 03:23 the roots and growth of low heart rate training 12:41 learning from the best 15:11 starting out with low heart rate training and troubleshooting 20:21 balancing high and low intensity workouts 23:54 lactate shuttle, earning the right to do interval training 32:14 lactate testing 35:16 continuous glucose and heat rate monitoring 39:55 important blood work for athletes 53:49 medical concerns before training 56:42 running form, recreational and elite 1:03:22 running relaxed, race mantra, coping with discomfort 1:05:34 blue zones, Harvard longitudinal study of ageing 1:10:03 more about Dr. Mark 1:12:59 closing thoughts Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT ABOUT DR MARK CUCUZZELLA: Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle. LINKS AND TOOLS MENTIONED: Lydiard Foundation - https://www.lydiardfoundation.org/ Dr. Stephen Seiler TED Talk - https://youtu.be/MALsI0mJ09I The Borg scale - https://bit.ly/3HVlRF7 Polar OH1 heart rate monitor - https://amzn.to/3js4Vg3 Harvard longitudinal study of ageing - http://bit.ly/3jqglB1 Dr Mark Cucuzzella's running store - www.tworiverstreads.com Nutrisense: https://bit.ly/3Xebylh Continuous Glucose Monitor (CGM) - https://bit.ly/3Xebylh If you'd like to try NutriSense, the code FLO25 will give you $25 off the first month. LMNT electrolytes, free sample pack with any purchase: http://DrinkLMNT.com/FLO 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. PODCASTS MENTIONED: Dr Mark Cucuzzella, Round 1, Extramilest Show #18 - https://youtu.be/wCbr-dkUi7Q Dr Phil Maffetone, Extramilest Show #3 - https://youtu.be/_TPrenWWK9U Dr Phil Maffetone, Extramilest Show #8 - https://youtu.be/PWQOdquPTQ8 Dr Phil Maffetone, Extramilest Show #39 - https://youtu.be/DyE2J5pcWcA Mark Allen, Extramilest Show 5 - https://youtu.be/YlBUJTIggyA Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk Kilian Jornet on Extramilest Show #52: https://youtu.be/OJZO-t6O5Bk Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTD FIND DR. MARK CUCUZZELLA HERE: Book: www.runforyourlifebook.com Personal site: www.drmarksdesk.com Education Site: www.naturalrunningcenter.com Store: www.tworiverstreads.com Event Series www.freedomsrun.org YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com 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.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 http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode?

Dec 20, 2022

Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at the 2022 Berlin Marathon. Andrea has been a member of our Personal Best running coaching program since 2020. To find out more about our running coaching program, go to PBprogram.com Watch the full video on my YouTube channel at https://youtu.be/LC3Y64lK1TI I hope you enjoy my conversation with Andrea Hudson. Chapters: 00:00 Andrea and Floris intros 02:45 Group running 04:58 Andrea's running journey 14:35 Low heart rate training and race improvements 19:52 Marathon Majors and training cycle going in 26:52 Race day strategy: Berlin Marathon 29:59 Sickness on race day! (London Marathon) 36:10 When it gets tough in the marathon 37:29 Mistakes runners make 38:11 Adventures in CGM's (Continuous Glucose Monitor) and how we eat 41:48 Recommendations for starting out with low heart rate training 43:49 Reducing stress, visualisation, embracing the weather 47:13 Recovery, brutal foot massage 51:01 What's next? Goals! 55:18 Closing thoughts 56:58 Outro Floris Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission 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. . LINKS AND TOOLS MENTIONED: Maurten gel - https://www.maurten.com/ Ucan hydrate - electrolytes - https://amzn.to/3v0ZVAW Oura ring - https://ouraring.com/ NutriSense CGM - https://bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25) Kneipp German bath salts - https://amzn.to/3YxGQUL Vibrating foam rollers - https://amzn.to/3Yzs3Ja Personal Best Program: https://www.pbprogram.com/ . YOU CAN FIND ANDREA HUDSON HERE: Strava: https://www.strava.com/athletes/16598442 Instagram: https://www.instagram.com/senorahudson/ Facebook: https://www.facebook.com/andrea.hudson.777 . YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com 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.pbprogram.com. . Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Dec 8, 2022

I'm giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO . . Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve. . Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg . Some of his race PB's are: 5k 15:33 (PB) HM 1:09:57(PB) Marathon 2:27:10(PB) 50k 2:55:48 (NI and Ulster Record) 100k 6:32:05 (NI and Ulster Record) . Chapters 0:00 Intro 3:29 Running journey from first marathon 7:02 Beginning MAF training 11:34 Nutrition and MAF 20:09 Flexibility with workouts and family 24:05 Adding speedwork to training 30:09 Race time improvement, massive hike in training volume 41:06 Running for Northern Ireland, on the road to 100K 44:43 Fuelling for longer training runs and race day 49:26 Eating routine & habits 55:00 Patience and consistency 59:03 Sleep, pre-race nerves, doubt, success! 1:06:29 Pressure (or not) in racing 1:09:41 Mindset during racing 1:12:09 Closing thoughts for runners 1:14:17 Gareth on social media 1:15:36 Next race, closing thoughts 1:17:45 Outro Floris #maftraining #sub3marathon #runfast #marathontraining #ultramarathon . Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts. . 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. . LINKS AND TOOLS MENTIONED: Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 Personal Best Program: https://www.pbprogram.com/ . YOU CAN FIND GARETH KING HERE: Instagram: https://www.instagram.com/gazkingruns/ Facebook: https://www.facebook.com/profile.php?id=100006968929416 Strava: https://www.strava.com/athletes/8328371 . YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com 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.pbprogram.com. . Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT . For this episode I'm giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO .

Nov 28, 2022

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB! Watch the full video on my YouTube channel at https://youtu.be/yCrFBO80q_E CHAPTERS: 0:00 Intro Astrid Feyer 3:48 How it all started, running journey 9:10 Run camp trip Stellenbosch (South Africa) 12:04 No pain no gain, knee operations 13:12 Move to Australia, running and racing again 18:14 Sub 3-hour marathon goal 19:43 A new physio and Maffetone's Big Yellow Book 22:02 Personal Best program, MAF training 25:57 Back to racing, chasing sub 2 hours 50 minutes 31:52 Virtual London Marathon 33:31 Marathon training and preparation 37:47 MAF test updates 39:49 Training volume and parenting 42:54 London, for real! 47:49 Meeting one of your heroes 50:22 Tips for runners 51:12 New York Marathon 52:59 Activities while injured 54:52 Nutrition and high training volume 56:31 Outro #maftraining #sub3marathon #runfast #marathontraining 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. LINKS AND TOOLS MENTIONED: Phil Maffetone Big Yellow Book of Training & Racing - https://amzn.to/3u3FT8H Personal Best Program - https://www.pbprogram.com/ LMNT Electrolyte Drink - https://drinklmnt.com/ NutriSense CGM - https://bit.ly/3Xebylh YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com 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.pbprogram.com. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

Nov 22, 2022

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching. Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw CHAPTERS: 0:00 Intro Ryan Hall 2:59 Finding running as a kid 6:27 Running coaching 7:22 Ryan's own training 11:37 Strength training for runners 18:45 Nutrition and strength for runners 22:02 Consistency, avoiding injury 23:50 Mobility for running 26:12 Run Free training program 33:43 The carbon-plated running shoe 35:22 Grand Canyon running 39:45 Love the pain cave 41:47 Relaxation and running 42:41 The pitfalls of comparison with others 43:49 Natural body weight 47:24 Family connections, cross-training 48:30 Failure, spiritual journey 54:30 Ryan's book: Run the Mile You're In 59:05 Find Ryan here + Hall Steps Foundation. 1:02:18 Paying attention to your passions 1:03:52 Outro Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT ABOUT RYAN HALL: Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That's a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners. FIND RYAN HALL HERE: Instagram: (@ryanhall3) https://www.instagram.com/ryanhall3 Twitter: https://twitter.com/ryanhall3 Facebook: https://www.facebook.com/ryanhall3 Website: https://blog.ryanandsarahall.com 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 YOU CAN FIND ME, FLORIS GIERMAN HERE: Podcast: https://extramilest.com/podcast/ Personal Best Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Nov 3, 2022

Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health. Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/. If you'd like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month. CHAPTERS: 0:00 Intro 1 (Kara Collier) 1:07 Intro 2 (Floris) 3:34 What is a Continuous Glucose Monitor (CGM)? 6:25 Individual experiences with food 9:27 Normal range to be in, for non-diabetics 11:16 Heart Rate training 13:04 Fasted glucose level 13:56 Correlation between energy and glucose levels 15:47 First Pillars of glucose control: Nutrition 21:30 Melatonin levels in evening or at night 23:25 Fasting, snacking, meal prep and Circadian rhythms 30:00 Second pillar of glucose control: Movement 35:33 Third pillar of glucose control: Stress Management 41:18 Fourth pillar of glucose control: Sleep 44:36 Training intensity and glucose levels 48:26 Floris' Chicago Marathon 2022 data 57:44 More on Nutrisense and Kara 58:52 Fueling for athletes - rules of thumb 1:01:13 Closing thoughts (Floris) – Nutrisense discount Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete! She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction. LINKS AND TOOLS MENTIONED: Nutrisense: https://www.nutrisense.io/ Continuous Glucose Monitor (CGM) - https://www.nutrisense.io/quiz/start If you'd like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month. Oura Ring: https://ouraring.com/ Chicago Marathon video Floris: https://youtu.be/-6X3p9klA5E FIND NUTRISENSE AND KARA COLLIER HERE: Instagram: https://www.instagram.com/nutrisenseio Facebook: https://www.facebook.com/nutrisenseio Twitter: https://twitter.com/nutrisenseio TikTok: https://www.tiktok.com/@nutrisenseio Website: https://www.nutrisense.io/ YOU CAN FIND ME, FLORIS GIERMAN HERE: Podcast: https://extramilest.com/podcast/ Personal Best Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Sep 9, 2022

This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and UTMB 2022. Full YouTube interview: https://youtu.be/cU7cNo7ZwUk Chapters: 0:00 Start 3:42 Recovery from UTMB 5:42 Kilian's thoughts on recovery tools 7:10 Sleep and rest 8:32 Does Kilian work with a physical therapist or chiropractor? 9:41 UTMB - how Kilian felt going into race day 14:10 Does Kilian still experience race day nerves? 17:21 Kilian's UTMB race strategy 19:50 UTMB heart rate data Kilian 21:15 Running the first 60km with Jim Walmsley 22:30 Kilian's HR going too high, letting Jim go 25:45 How Kilian reset mentally from negative to fighting 26:35 Details of Kilian's winning UTMB move 29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol 32:00 Kilian's nutrition & hydration strategy for ultras 35:30 Thoughts on fasted running 37:20 Body adaptations change during the season 39:15 Kilian's background with anxiety and stress 42:35 How Kilian used to deal with anxiety 45:20 Kilian's approach to strength training, mobility and cross training 46:56 Advice to non elite runners for strength training 49:06 How has Kilian grows from failure? 52:18 How to balance low intensity training and high intensity 54:48 Why Kilian avoids zone 5 training 55:23 Advice for athletes to enjoy trail & ultra running 57:35 Parting thoughts Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT LINKS AND TOOLS MENTIONED: ► Kilian Jornet's UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet ► Analyzing Kilian Jornet's Data to Help You Improve! - https://coros.com/stories?kilian-jornet ► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn ► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51 ► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M ► Maurten - Gel 100 - https://bit.ly/3ts454S ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV ► COROS APEX Pro watch: https://amzn.to/3PToyIX ► Nnormal: https://www.nnormal.com/ ► Above the Clouds Book: https://amzn.to/3OTYYlH ► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd ► Athlete Climate Academy: https://bit.ly/3ROCFzM 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 KILIAN JORNET HERE: ► Instagram: https://www.instagram.com/kilianjornet/ ► Strava: https://www.strava.com/pros/5452411 ► Twitter: https://twitter.com/kilianj ► YouTube: https://www.youtube.com/user/kilianjornet ► Website: https://www.kilianjornet.cat/ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 🚨BIG GIVEAWAY!! I'm buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

Aug 2, 2022

Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running. Full YouTube interview: https://youtu.be/OJZO-t6O5Bk Chapters: 0:00 Intro Kilian Jornet 3:28 How Kilian trains to prep for races 5:45 Two a day workouts 6:58 How Kilian measures training intensity 10:15 Intensity zones after cardiac drift 13:13 Mistakes many runners make with training intensity 18:15 How Kilian tracks his training, with volume, terrain and intensity 20:18 Altitude training, with lower blood oxygen levels 22:25 Training different adaptations 24:13 Product development in wearables 27:09 How Kilian journals every workout 29:55 Advise to other runners to improve their journaling 32:40 How Kilian goes about training his mind for discomfort 37:42 Find what motivates you to perform the best 39:30 Training adaptations for altitude 42:07 Sleeping and training in altitude tent? 43:15 Heat training 44:25 Any Aha moments in Kilian's training journey? 47:15 How is Kilian able to combine training, parenting and working? 50:01 How Kilian brings his kids on outdoor adventures 51:02 Kilian's books 52:14 Training for the Uphill Athlete book 53:48 Advise to runners to improve their training and racing Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT LINKS AND TOOLS MENTIONED: ► Above the Clouds Book: https://amzn.to/3OTYYlH ► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd ► Nnormal: https://www.nnormal.com/ ► COROS APEX Pro watch: https://amzn.to/3PToyIX ► Extramilest Show with Eliud Kipchoge on Running Advice: https://extramilest.com/47 ► Extramilest Show with Patrick McKeown on Breathing Techniques: https://extramilest.com/30 ► Extramilest Show with Wim Hof on Breathing Techniques: https://extramilest.com/wimhof 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 KILIAN JORNET HERE: ► Instagram: https://www.instagram.com/kilianjornet/ ► Strava: https://www.strava.com/pros/5452411 ► Twitter: https://twitter.com/kilianj ► YouTube: https://www.youtube.com/user/kilianjornet ► Website: https://www.kilianjornet.cat/ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 🚨BIG GIVEAWAY!! I'm buying and giving away a COROS APEX Pro, valued at $399. The same Multisport GPS Watch Kilian uses. To enter, subscribe to my channel and comment below: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

Dec 23, 2021

"You don't have to go that hard every day in training with the high intensity sessions. You're building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you're going to be in trouble…" - Stephen Seiler PhD Video version of this interview . Dr. Stephen Seiler ( Twitter ) is a well known Exercise Physiologist, located in Norway. You might have heard of the 80/20 rule of endurance training, meaning performing 80% of your workouts at a low intensity and 20% at a higher intensity. Professor Stephen Seiler has studied the training habits of many world class endurance athletes and discovered the 80/20 Rule that also applies to endurance training. This has been a remarkable counter intuitive trend, however this polarized approach is now widely accepted by coaches and athletes around the world. In this podcast we talk about exercise physiology and training adaptations, particularly for endurance sports. --- 🚨 BIG GIVEAWAY! For this 50th episode of the Extramilest Show, I'm giving away a $150 gift card from PATH projects , the only clothing I use for my running. Many women enjoy the PATH projects gear as well, the running shirts, beanies and hats. I'm also giving away a lifetime membership to my Personal Best running coaching program . This PB program is valued at $297. To enter for a chance to win one of these prizes, let me know here in the YouTube comments : what was your favorite takeaway, lesson or quote from this episode? 1 winner will be picked at random. --- SHOW NOTES 4:45 How did Dr. Seiler get involved in exercise science? 8:30 Growth of exercise science 13:40 Alternatives to the No Pain No Gain mentality 18:50 Training zone intensities 25:00 How 80/20 training can also benefit the recreational runner. 29:30 How hard to do high intensity training? 35:45 Balancing being a dad and coaching his daughter Siren Seiler 40:40 Male vs female athlete difference 45:25 Being healthy to reach max performance 48:50 His research with rats 52:10 Impact of stress on training adaptations 55:25 Balancing training and personal life 1:01:50 Breathing intensity vs heart rate intensity 1:08:30 Nasal breathing experiences 1:13:35 Entrainment, linking of breathing and movement pattern 1:18:58 Dr Seiler on ResearchGate 1:20:34 Closing thoughts 1:21:35 BIG giveaway contest, leave a comment to enter TOOLS AND RESOURCES MENTIONED: Seiler's Hierarchy of Endurance Training needs The Complete Book of Running Harvard Fatigue Laboratory Molly Seiler Olympic performance Polar OH1 - arm heart rate strap Eliud Kipchoge interview Extramilest Show Wim Hof interview Extramilest Show Patrick McKeown interview Extramilest Show BIG Enter to Win Contest for Episode #50 FIND DR SEILER HERE: Twitter YouTube Research Gate YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program Website Strava Instagram Extramilest Show Podcast

Dec 14, 2021

Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that's incredible!! We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to improve. Danny and I first connected the summer of 2019. Danny has been a part of our Personal Best Training Program and it has been really exciting to follow his training and racing progress over time. Our Personal Best Program is a running coaching program and we often focus on MAF low heart rate training and race day strategies. To learn more, check out PBprogram.com I hope you enjoy my conversation with Danny Huibregtse. Full video of this conversation is on YouTube: https://youtu.be/dW2cK6r7UoA FIND DANNY HERE: ► Strava - https://www.strava.com/athletes/39154584 ► His 2:34 PB on Strava - https://bit.ly/danny-PB-strava YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast SHOW NOTES 0:00 intro Danny 3:55 Danny's running background 6:18 His first marathon in 2008 at age 18 10:25 Pilot training, minimal running 11:55 3rd marathon, still bonking bad 14:10 MAF training experience 15:25 Chi-Running 19:05 Overcoming challenges MAF training 23:05 Changes in nutrition approach 28:00 His first sub 3 marathon goal mindset 31:25 Speedwork after base building 34:25 From 3:38 to 3:08 marathon improvement 36.30 Mindset limiting factor 37:20 From 3:08 to 2:34 marathon improvement 37:55 Training volume 40:55 Tapering for the big Rotterdam dam 43:25 Race day recap 52:05 Any concerns about blowing up? 54:05 The feeling of finishing in 2:34, a 34 minute PB 56:05 Energy management throughout a race 58:55 Nasal breathing 1:01:35 Importance of thinking big 1:05:53 Recommendations to improve BOOK MENTIONED: Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT

Nov 20, 2021

Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler. She is one of the most real, inspiring and positive people I have ever met. Sally is a trainer, coach, and mother of two active kids. She is sponsored by Nike, COROS, Leki, Spring Energy, UltrAspire, Igloo, Sidekick, and LyveCap. We discuss mental training, pushing the limits, work / life balance, Badwater 135, strength training and more! YouTube video of this interview: https://youtu.be/eXoL5f_Gf1g Chapters: 0:00 Intro Sally McRae 4:15 Sally's athletic background 6:23 Dealing with her moms death at age 17 8:49 How soccer and sports connect people 9:58 Inspiring others through running 11:42 Time management for a busy pro athlete mother 18:58 Badwater 135 mile race 22:48 Difference between Badwater in 2018 and 2021 26:48 Importance of humbling experiences in running 28:20 Mindset and believe 29:43 Study your race environment 32:03 Discomfort teaches us to grow 38:44 The power of how we respond to situations 41:16 Last miles to winning Badwater 135 45:37 Mindset to make or break you 46:37 Judgment from outside world 51:37 Social media behavior 55:37 Sally's first photoshoot with Nike 1:01:03 Strength training for runners, why / how 1:06:03 Sally's strength running app 1:09:37 Connect with Sally 1:10:21 Recommendations for athletes to improve 1:12:28 Closing thoughts + next episode "Failures, letdowns, mistakes, flaws, they do not define your value. In fact, those were never supposed to be limiting factors. All those things are supposed to propel us to something better." I'd love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments. FIND SALLY MCRAE HERE: ► Website: https://www.sallymcrae.com ► Strength App: https://my.playbookapp.io/sally-mcrae ► Instagram: https://www.instagram.com/yellowrunner ► Youtube: https://www.youtube.com/user/coachsallymcrae ► Podcast: https://bit.ly/choose-strong-podcast YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Website: https://extramilest.com ► Personal Best Program: https://www.pbprogram.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast -- -- -- This episode is brought to you by PATH projects running apparel. PATH makes premium running shorts, baseliners, shirts and hats. Recently PATH projects won Runner's World Gear of the Year award for the 2nd time. This time for the Pyrenees hooded running shirt , it's a shirt that I wear daily too. You can find out more at https://pathprojects.com/

Aug 28, 2021

Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for the marathon. This episode is not available in podcast format, and can only be found on my YouTube channel in video format https://youtu.be/7E6TNeoOC3Y The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots. Last week I had the honor to sit down twice with Eliud, once on Zoom and once in Eugene, Oregon. He was fresh off his 2nd Gold Medal at the Olympics in Tokyo. He shares insights about his training (yes, he also trains by heart rate), what sets him up for success, his new movie The Last Milestone, advice for non-elite athletes to race faster, and much more. I am super excited about this special episode with Eliud Kipchoge. I can't wait to hear your thoughts about this conversation in the comments HERE on YouTube : https://youtu.be/7E6TNeoOC3Y

Jul 26, 2021

Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach. We have really gotten to know each other very well over the past 18 months, when we talk 1 on 1 about a variety of topics. Ben is also one of our coaches in our Personal Best Training Program, where he has created several follow along workout routines. He is a father, ex-elite footballer, speaker and a strong runner, with a half marathon PB of 1:27 so far. Ben has a degree in Sports Science, is a qualified plant-based Nutritionist and also coaches in epigenetics. I had a blast catching up and recording our conversation. I hope you enjoy this as well. FIND BEN EDUSEI HERE: Website: https://www.benedusei.com/ Instagram: https://www.instagram.com/ben_edusei/ Strava: https://www.strava.com/athletes/45106672 Youtube: https://bit.ly/3elv1eW Facebook: https://www.facebook.com/ben.edusei Contact: ben@benedusei.com/ YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman Show notes: How Ben got into running, background in football (soccer) [03:10] Transition from higher intensity training and away from injury, a personal turning point [08:32] Finding new training approaches [12:05] Integrating mobility (strength and flexibility) training into coaching [14:30] Archetypal positions, incorporating movements into daily life [19:01] First experiences with MAF low heart rate training [23:21] Running below MAF, taking to the trails! [29:04] Elevation gain, physical benefits to hill training [35:07] Frustrations in MAF training, looking at lifestyle factors [36:22] Floris and Ben talk about stress management [39:22] Knees over toes and backwards walking and running [44:10] Add a sled! Resistance [51:29] Epigenetic profile testing [53:49] Protein [56:50] The word "perfect" [57:40] Floris on a questionnaire from Ben and optimizing energy levels [58:38] Getting in touch with Ben [01:00:08] High level thoughts from Ben about training [01:01:55] Racing goals? [01:06:02] Following Ben online [01:10:10]

Jun 22, 2021

Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges. At age 28 he had a staph infection that resulted in being paralyzed from his waist down. This spinal injury resulted that he was in a wheelchair and had to completely learn how to walk again. Fast forward 9 years and Ash just completed his 2nd marathon in 3 hours and 7 minutes. We discuss Ash's running journey, his experiences with MAF low heart rate training and great advice to those experiencing challenges in training, racing and life. YOU CAN FIND ASH LEWIS: Strava: https://www.strava.com/athletes/56526119 IG running: https://www.instagram.com/runningtattooartist/ IG tattoo: https://www.instagram.com/ashlewistattoo Spinal Research Charity Page: https://bit.ly/ash-charity-page YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman SHOW NOTES Background Ash as an athlete, playing soccer (3:40) At age 28, paralyzed from his waist down (6:55) Recovery journey to learn how to walk again (10:40) Mindset Ash had during his recovery (14:20) Floris shares his story when a doctor said in 2008 he would never run another marathon again (15:57) April 2020, Ash's painful first 5k (16:45) Michael Ovens guiding Ash to slow down his running intensity (18:30) How Ash used Maffetone's 180 formula to calculate his MAF hr training zone (19:50) Overcoming frustrations and challenges walking and running slow at MAF (21:00) What made Ash stick to low heart rate training, although it was challenging first (23:20) Adding some speedwork and getting ready for race day (24:20) Important lesson for those starting with MAF training (26:00) Second marathon experience for Ash, finishing strong (28:00) Post race blues Ash experienced (33:35) Running on purpose without a heart rate monitor (35:25) Sub 3 goal at the London Marathon + ultras (38:00) Strength and conditioning session to complement his running (41:52) From tattoo world to excitement for the running world (44:30) Learning to run with a baby stroller (46:00) Any other thoughts for runners looking to improve your runner (47:00) Social platforms Ash is active on (48:45) Ash asked Floris if you can keep improving + future running goals (48:52)

Jan 8, 2021

Walter Liniger, 69 years young is a strong runner from Switzerland. He ran his first race at age 7, his marathon PR was set at 2:38 in 1988 in Basel. For many years he trained mostly at a high intensity, often out of the door and … full throttle. In his late sixties he wanted to find a different approach to training and racing. He discovered the approach of MAF training. His goals changed now not to chase the fastest times but to finish a race in healthy conditions and enjoying the journey. About a year and a half ago Walter joined the Marathon PR Program to get practical information, advice and guidance with a holistic approach to training and racing. It has been exciting to follow Walter's running journey on his Strava . He is a big inspiration to me and many others in our program. Recently he ran his first Ultra of 100km at the age of 68. We discuss his running journey and things he has learned along the way. If you'd like to find out more about our running coaching programs, check extramilest.com/training . Hope you enjoy this conversation with Walter! Watch this full interview on YouTube here: https://youtu.be/oJVYTfqNaXk --- YOU CAN FIND WALTER LINIGER ON STRAVA : https://www.strava.com/athletes/14888370 YOU CAN FIND ME, FLORIS GIERMAN HERE: Marathon PR Training Course: https://extramilest.com/marathon/ 5K to Half Marathon Program: https://5ktohalfmarathon.com/program YouTube: https://www.youtube.com/c/FlorisGierman Strava - https://www.strava.com/athletes/1329785 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman

Dec 24, 2020

"If you're doing stuff which is longer, if you're doing stuff which is hotter, you need to understand your physiology in order to get things really right for you and invest the time in that investigation, to get the best out of yourself." - Andy Blow Andy Blow is a leading figure in the world of sports hydration. He is a sports scientist and an expert in sweat, dehydration and cramping. In his younger days he was an elite level triathlete and winner of an Xterra World title. Through his own challenges in training and racing he went down the rabbit hole of sports hydration. He is the co-founder of Precision Hydration , a company focused on a unique, personalized hydration solutions. Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams and is an adviser to the Porsche Human Performance Centre. In this episode we take a deep dive into hydration, sweat rates, effective ways to help athletes understand and manage their individual hydration needs and much more. For anyone who wants to try Precision Hydration , the code EXTRAMILEST will give you 15% off your first order. I'd like to share that we offer two online running coaching programs, developed by me, Floris Gierman. More info can be found at extramilest.com/training . There are many ways that you can go about your training and racing on your own, but there are also athletes who like some more guidance and structure in their training and racing. This is where our running programs come in, with base building schedules from 2 to 10+ hours per week and race specific schedules for beginners, intermediate and advanced runners. Reaching your goals also comes down to specific race strategies, mindset, nutrition, stress management and more. This was what our programs are all about. More info can be found at: MarathonPRprogram.com or 5ktohalfmarathon.com These programs comes with life time access to all training materials, so you invest in yourself ones and can keep using it. If you have any questions at all about the programs, just let me know by email. Especially in these uncertain race times, these flexible training schedules are a great solution to easy adjust your plans and feel in control of your training. Hope you enjoy this conversation with Andy! -- FIND ANDY BLOW HERE: https://www.precisionhydration.com/ https://www.precisionhydration.com/performance-advice/ https://www.facebook.com/precisionhydration https://www.instagram.com/precisionhydration/ https://twitter.com/thesweatexperts https://www.strava.com/clubs/precision-hydration-104959 YOU CAN FIND ME, FLORIS GIERMAN HERE: Marathon PR Training Course: https://extramilest.com/marathon/ 5K to Half Marathon Program: https://5ktohalfmarathon.com/program YouTube: https://www.youtube.com/c/FlorisGierman Strava - https://www.strava.com/athletes/1329785 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman

Dec 4, 2020

Tawnee is a holistic health and endurance sports coach, mother, multi-sport athlete, writer and speaker. She has a master's degree in exercise science, a bachelor's in journalism, is a certified sports nutritionist (CISSN-ISSN) and certified strength and conditioning coach (CSCS-NSCA). Tawnee faced her share of health struggles behind the scenes. For 10 years, she experienced disordered eating and exercise addiction. We discuss her personal journey and what she has noticed in other athletes that she works with. These are important challenges to talk about for both women and men. We also discuss: healing and recovery gut health intermittent fasting, ketosis blood tests, DNA and lifestyle analysis Hope you enjoy this conversation with Tawnee! FIND TAWNEE PRAZAK GIBSON HERE: Website: https://www.coachtawnee.com Podcast: https://www.enduranceplanet.com IG: https://www.instagram.com/tawneegibson Twitter: https://twitter.com/tawneegibson Facebook: https://www.facebook.com/EndurancePlanet FIND ME, FLORIS GIERMAN HERE: Strava - https://www.strava.com/athletes/florisgierman IG - https://www.instagram.com/florisgierman Extramilest website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Extramilest Facebook Group: https://bit.ly/2M3qP40 SHOW NOTES Welcome to the show Tawnee [03:01] Tawnee's running journey. An eating disorder and exercise addiction were pivotal in Tawnee's journey from power, to endurance sport. [04:44] how triathlon helped and hurt Tawnee. Do we have an honest relationship with sport, or do we have some unhealthy habits? [07:36] recovery journey. Dr. Phil Maffetone. Back to school. [14:03] disordered eating [18:16] blood, DNA and lifestyle analysis. Biological and Internal age. [24:10] intermittent fasting. Gut health. nutritional deficiencies. [27:39] change in approach – from "no pain no gain", to the present. [35:23] Endurance Planet podcast takeaways. Focus on the process. Support system. [41:23] Van life. Running and mindset. [45:13] Meditation retreat ~ Oryoki (mindful eating) [49:21] No phone! What about taking pics? [56:14] Heroes and mentors [01:00:15] Further information about Tawnee and Endurance Planet, online. (see Links above also) [01:03:17] Closing thoughts on becoming a healthier, happier and stronger athlete. [01:09:48] Tawnee asks Floris how his running is going. [01:10:43] Short workouts. Fitting it in whatever the season! [01:11:50] Links and tools mentioned: Orthorexia insidetracker.com Oryoki (mindful eating) Ryan Holiday (The Daily Dad) Tawnee bio - enduranceplanet.com Lucho bio - enduranceplanet.com Chrissie Wellington coachtawnee.com Endurance Planet – website | Instagram | Twitter

Nov 20, 2020

Watch this conversation on YouTube here . Nate Helming ( Strava ) is a founder of The Run Experience , one of the largest YouTube running channels and online running coaching programs. In this show, we discuss running injuries, mobility, flexibility and strength training. We dive into topics like stretching, foam rolling and running form. Nate has a tremendous amount of knowledge in these areas and his passion for passing this on to others is evident in his words and works! We also talk about: being your own advocate in training. mechanical deficiencies in the body. recovery tools and tips. and many other interesting points of reference. Links and tools mentioned: Ironman - Kona, Hawaii The Run Experience - YouTube The Run Experience - Instagram The Run Experience - website and blog The Run Experience app - Apple Store The Run Experience app - Google Play The Boys in the Boat, by Daniel James Brown (book) Casey Neistat (YouTube) Sidekick - recovery tools CBD oils and lotions massage / percussion guns nate@therunexperience.com (email) Show notes: Growth of The Run Experience and Nate's running background, including the Boston Marathon as his first as a young student. [5:28] The perils of a basic running plan printed from the internet. Nate was playing a "high wire act" with his running where after 6-8 weeks, things can start to catch up with you, from a basis of poor habits and poor strength. [16:52] Nate talks about his development in Triathlon and Ironman, where his running background helped him. However, he now had a coach and niggling injury! This led Nate into the Strength & Conditioning world; where his perspective on what an endurance athlete is, was revised. [19:54] On training, mindset, habits and the hand-me-down knowledge that goes from generation to generation. Nate got into coaching through trying to help friends with injuries. He talks about the tools which can help with mechanical deficiencies, working by trial and error, challenging the range of movement. [26:30] Going from one:one, to one:many, seeing individual responses and patterns of behavior. Nate was tapped out, working 6-8 hours per day and building programs but loved the work. He then started to think about people who couldn't afford the classes or had practical issues getting to them. With his co-founder, Craig, they began to make some videos and start the YouTube channel and The Run Experience. [36:04] On running form issues and ways to improve. Two types of injuries i) sudden and unexpected ii) overuse injury. Being your own advocate. [42:52] The role of coaching, to go beyond just running and to have some focus on habits, strength and mobility. Advising coaches to not be afraid to set a higher bar for athletes. In building a team, find people with areas of expertise, rather than trying to be expert on everything yourself. We can't train like it's 1950 or 1910, the world has changed. [47:12] Boys in the Boat: a David and Goliath story. Coaching lessons, from a book about the 1936 Olympic US rowing team. [49:25] On feet: the long end of the kinetic whip. Over-striding, heel-striking. Running form and atheletic foundation; breathing, arm swing, head position. [51:53] On stretching: not about lengthening muscle, but to be a strong, healthy human I need to be able hit certain positions. [54:52] For your recovery tool-box. Use the best tools you have available to you. [58:39] Tips for foam roller use. Rolling directions: not just "north-south", but also "east-west". It's a game of Seek & Destroy. [01:01:40] More details about The Run Experience app and where you can find Nate online (also see Links above) [01:05:22] Tips for those looking to become stronger, healthier and happier athletes. [01:06:31] You can find me, Floris Gierman, here: Strava YouTube Instagram My Training Course - The Marathon PR Program My Training Course - 5K to Half Marathon Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Nov 6, 2020

"During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That's why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete." – Floris Gierman Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I'm the one interviewing, but this time the tables were turned. We discuss: heart rate training how to integrate speedwork minimum training volume for athletes to improve role of strength training, nutrition and recovery and much more! Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space. You can subscribe to the Running and Fitness with Raj podcast on all major platforms. Links and tools mentioned: Marathon PR Training Program 5K to Half Marathon Training Program Extramilest Facebook Group Floris Gierman on Strava , IG and YouTube Extramilest newsletter with Running Tips an Strategies Atomic Habits book by James Clear Matt D'Avella YouTube Channel Running and Fitness with Raj website + podcast Rajagopal Anapuzha on IG , FB and Twitter Show notes: 03:30 – Floris introduces himself and his first two marathons 11:55 – Key aspects of low heart rate training 19:55 – When to add speed work 21:05 – Common frustrations in low heart rate training 26:10 – Minimum number of hours of low HR training required for improvements 32:05 – How to measure progress when training at low heart rate 34:50 – How and when to incorporate strength training 37:40 – Recovery tools like ice bath and sauna training 39:35 – Key nutrition principles 43:15 – Floris' Marathon PR programme 45:30 – Recommendations on other resources

Oct 30, 2020

Watch the full video here: https://youtu.be/DyE2J5pcWcA In this show, we welcome back Dr. Phil Maffetone. Many listeners to the podcast are already familiar with his work. He is a recognized researcher, coach and clinician in the area of food and nutrition, exercise, sports medicine and biofeedback. He is also the author of more than 20 books, including the first on heart rate monitor training in the early 1980's. We discuss changes, challenges and uncertainty for most runners in 2020, 2021 and beyond. We also dive into people who have made a big impact on our lives and development, among other things: the new MAF foundations course by Dr Maffetone and team mindful running and flow state. setting PR's in your 40's and beyond. working from a strong aerobic foundation. MAF training, considering age and health. flexibility, mobility and stretching. Dr. Phil Maffetone's books, writing, collaborations and available resources. Hope you enjoy this conversation with Dr. Phil Maffetone! 🚨 Enter for a chance to win 1 of 3 of the Pyrenees hooded running shirts by PATH projects. This is my favorite running shirt for fall, winter and cold spring morning runs with a GPS watch slot, hand warmers and a snorkel hood. The most comfortable running shirt you would never want to take off. 3 lucky winners will win and you can enter at PATHprojects.com/flo What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube . Dr. Phil Maffetone tools and resources: MAF Foundations (e-learning course) The MAF 180 formula Dr. Phil Maffetone – website The Big Book of Endurance Training and Racing, by Dr. Phil Maffetone The Big Book of Health and Fitness, by Dr. Phil Maffetone Paper on MAF: Dr. Phil Maffetone and Prof. Paul Laurson You can find me, Floris Gierman, here: Strava YouTube Instagram My Training Course - The Marathon PR Program The 5K to Half Marathon Program --- Read all detailed show notes at: https://extramilest.com/39 Hope you enjoy this conversation with Dr. Phil Maffetone

Oct 16, 2020

"If you think something's impossible, just know that you could well be wrong and so it's best just to assume that you can just keep getting better." - Matt Fitzgerald. Matt Fitzgerald is an author, coach, nutritionist and athlete. Fascinated by elite performance and mindset, Matt draws parallels between elite and recreational running, in everything from dealing with injury to going after big goals. Matt draws on his time with professional runners at the HOKA NAZ Elite Summer run camp, in Flagstaff, Arizona, among other experiences, with wit and wisdom. Here we have a wonderful insight into elite running, ways of coaching and the evolution of 80/20 running (80% low & 20% moderate to high intensity). Also, how recreational runners can improve way beyond their own expectations, as Matt has. In our conversation, Matt shares his experiences and thoughts on: developing the professional "no-stone-unturned mentality". training intensities, perceived effort and measuring performance. building a business without money being the primary motivating factor. accepting injury as part of the process and finding alternative workouts in recovery. his published and upcoming books. setting a high bar for your goals. Links and tools mentioned: Matt Fitzgerald on Twitter | Facebook | Instagram Matt Fitzgerald - website Running The Dream by Matt Fitzgerald (book) 80/20 Running by Matt Fitzgerald (book) How Bad Do You Want It? by Matt Fitzgerald (book) trainingpeaks.com - Matt Fitzgerald 80/20 training-plans 8020endurance.com If you enjoy these podcasts, please take 30 seconds to leave a rating and / or review on Apple Podcasts >> here >> https://podcasts.apple.com/podcast/id1272025702 This will help get the podcast in front of more runners looking to improve. You can find me, Floris Gierman, here: Strava YouTube Instagram My Training Course - The Marathon PR Program The 5K to Half Marathon Program --- Read all detailed show notes at: https://extramilest.com/38 Hope you enjoy this conversation with Matt!

Oct 2, 2020

Watch this full interview on YouTube here https://youtu.be/BN6npli_6Kg In our recent conversation, Julianne Dickerson ( Strava ), Bill Callahan ( Strava ) and Andy Hooks ( Strava ), who are no strangers to a challenge, discuss how 2020 has been for them; how the pandemic has impacted their race plans, what adaptations have been made as a result of cancelled events and what possibilities that have opened up, too. We consider what the future might look like for training and racing, as well as any learnings or new perspectives our guests may take with them. We also talk about: dealing with injury, working towards goals and finding other activities when training is inhibited or not possible. reacting to cancelled or postponed events and maintaining consistency. Julianne directing her first race, a Boston qualifier in Anchorage, Alaska. Andy's experiments with fasting, junk food and 100% low heart rate training. Bill reflects on what this period has done for him and his running. He talks about the importance of support, from family and friends, as well as choosing what type of runner you want to be. This podcast was brought to you by PATH projects, my favorite running clothing that I wear every day. Find out more at https://pathprojects.com/ LEARN MORE ABOUT MAF SPECIFIC RUNNING PROGRAMS: Marathon PR Training Program: http://www.marathonprprogram.com/ 5K to Half Marathon Program: http://www.5ktohalfmarathon.com/ Julianne Dickerson: Strava - https://www.strava.com/athletes/20649839 Extramilest Show - https://youtu.be/ulw1CDg6kj0 Andy Hooks: Strava - https://www.strava.com/athletes/23698843 Extramilest Show - https://youtu.be/7E42JpTL4Js Bill Callahan: Strava - https://www.strava.com/athletes/14456219 Extramilest Show - https://youtu.be/yC0SlzmF3Ig Find me, Floris Gierman, here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest Extramilest website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Extramilest Facebook Group: https://bit.ly/2M3qP40 READ ALL DETAILED SHOW NOTES AT: http://extramilest.com/greatest-running-lessons-for-2020-and-2021-extramilest-show-37

Aug 12, 2020

Full video is available here : https://youtu.be/v9JNb3RavLM Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many things over the years about ways to become a stronger, healthier and happier athlete. Recently he celebrated his 52nd birthday by running 52km in the Grand Canyon, pure joy. In this conversation we discuss many of his learnings and experiences with running over the years: His early years and progression through races; learning about pacing, hydration and nutrition. Dealing with extreme heat in Arizona; running up and down hills, slowing down. MAF training and improved performance. Working at 80% low intensity, versus obsessing over pace and time, all of the time. Transitioning from road to trail, time to perfect your combat roll! Approaching training from a health perspective; for running, eating as much real food as possible Maintaining a good strength training program. Setting goals or challenges in a pandemic and having fun with it. All show notes: https://extramilest.com/36 I'm hiring a video / podcast editor for the Extramilest Show. Learn more and apply at https://extramilest.com/editor FIND ALBERT SHANK HERE: Strava: https://www.strava.com/athletes/26803675 Maffetone Method Facebook Group: https://www.facebook.com/groups/1452390158396719 Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 FIND ME, FLORIS GIERMAN HERE: Marathon PR Training Program: http://www.marathonprprogram.com/ 5K to Half Marathon Program: http://www.5ktohalfmarathon.com/ Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Extramilest Facebook Group: https://bit.ly/2M3qP40

Jun 17, 2020

Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at a heart rate of 142. This was much slower than their previous running paces. It is very common for athletes to question if this training approach is right, because initially the pace to run (or walk) is much slower than their "normal" running pace. The frustration levels were high at times, yet small gradually improvements and positive changes became noticeable as they trained for their first marathon... In our recent conversation, Jennifer and Kathryn share: their experiences of MAF training, leading to improvement and increased believe this method could work. relocation, climate adjustment and Covid-19 impact on their stress levels, mindset and their first marathon. differing experiences in their first marathon and looking ahead to future races. an evolution in their running, staying with the process, reaping the benefits of that investment and experiencing running on a more sustainable and joyful level. Kathryn and Jennifer are both part of the Marathon PR Training Program. For more info and to join the program, check it out here: http://marathonprprogram.com Join our FREE Zoom training soon to learn about 3 Proven Lessons to Improve as a Runner. Seats are limited, register here: https://5ktohalfmarathon.com FOR ALL SHOW NOTES: https://extramilest.com/35 FIND KATHRYN AND JENNIFER GEYER HERE: Facebook: https://www.facebook.com/groups/workabilityinc/ Strava Kathryn: https://www.strava.com/athletes/47096867 Strava Jennifer: https://www.strava.com/athletes/47768087 FIND FLORIS GIERMAN HERE: YouTube - https://www.youtube.com/florisgierman Strava - https://www.strava.com/athletes/1329785 Instagram - https://instagram.com/extramilest My Training Course - https://extramilest.com/marathon/ Facebook Group - https://www.facebook.com/groups/209003219602686

May 14, 2020

" I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping. " - Duc Trần This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I Duc Trần ( Strava ) doesn't seem to do things by halves. From entering his first triathlon and first marathon within an Ironman competition, to a full-on CrossFit background, he had made great gains indeed. However, through injury and feeling broken at the end of events, Duc researched and discovered MAF training and subsequently enrolled in the Marathon PR Program . When the Boston Marathon 2020 was postponed, Duc decided to try to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to document his journey. In this conversation we take a deep dive into his marathon training and how he was finally able to run his first Sub 3 Hour marathon. Hope you enjoy this conversation with Duc! --- IS THE MARATHON PR PROGRAM RIGHT FOR YOU? I just added 15 new video stories from members of the Marathon PR Program. You can learn their lessons, their challenges, takeaways and incredible improvements here: https://extramilest.com/marathon/ There has never been a better time to become a stronger, healthier and happier athlete. Watch this quick video and join the movement today as a Marathon PR Member. --- FIND DUC TRAN ON STRAVA: https://www.strava.com/athletes/21836302 Links and tools mentioned: Duc's 2:56:12 Marathon on Strava Marathon PR Program Garmin Forerunner 945 (watch) Garmin heart rate monitor (chest strap) Hoka running shoes Hoka Clifton shoes Nike Next% shoes MAF test FIND FLORIS GIERMAN HERE: YouTube - https://www.youtube.com/florisgierman Strava - https://www.strava.com/athletes/1329785 Instagram - https://instagram.com/extramilest My Training Course - https://extramilest.com/marathon/ Facebook Group - https://www.facebook.com/groups/209003219602686 FOR ALL SHOW NOTES: https://www.extramilest.com/34

Apr 9, 2020

Mike Ko, aka Kofuzi ( IG | YouTube ) is in his own words "a non-elite road runner who vlogs about marathons, half marathons and being a non-elite". He is a father of two young kids, based in Chicago. Kofuzi shares his journey with MAF low heart rate training, the world of vlogging, some of his favorite training and racing tools, as well as family life and adjustments made around the current Coronavirus. When he started with MAF training, he initially had to slow down from a 7:30 min / mile (so 4:39 min / km) on his regular runs to a 11:00 to 11:30 min / mile (7:08 min/km) at MAF. Yet over time he has been able to shave several minutes per mile at the same HR. There are no sponsors for this podcast. If you are looking for a running training program, focused on low heart rate training and some higher intensity workouts, check out my training program. This is not only for marathoners. Right now is a great time for base building especially when you're running mostly solo. More info at www.extramilest.com/marathon All show notes from this episode can be found at www.extramilest.com/33 I apologize for some parts of this interview with poor audio & video, unfortunately Zoom and Skype experienced some glitches that seems more common these days, but we made it work. Hope you enjoy my conversation with Kofuzi! --- FIND KOFUZI HERE: YouTube - https://www.youtube.com/kofuzi Instagram - https://www.instagram.com/kofuzi Strava - https://www.strava.com/athletes/20649629 Twitter - https://twitter.com/WordOfKo Facebook - https://www.facebook.com/kofuzi/ FIND FLORIS GIERMAN HERE: YouTube - https://www.youtube.com/florisgierman Strava - https://www.strava.com/athletes/1329785 Instagram - https://instagram.com/extramilest My Training Course - https://extramilest.com/marathon/ Facebook Group - https://www.facebook.com/groups/209003219602686 LINKS AND TOOLS MENTIONED: Hal Higdon training plan Jeffrey Silver – Extramilest interview Low heart rate training – after 100miles (Kofuzi video) Maffetone – Extramilest resource Polar Vantage V Polar Flow Suunto heart rate belts Polar heart rate sensors SHOW NOTES Kofuzi's background / bringing up the rear / pole vault [3:40] Couch to marathon! done that, thanks and… stop [6:30] Getting back into running [10:35] Changing-up training / new marathon goals [13:50] Training on Nike Team / endurance vs speed work [16:25] Jeffrey Silver, Dr. Phil Maffetone [18:40] First 100 miles of low HR training [19:50] Optical HR monitor vs chest HR strap [22:15] The motivation to keep trying / new goals [23:40] Progress in low HR training [25:30] To the present [28:00] MAF formula [31:45] Sleep and stress as factors to training and running [33:00] Training volume [34:25] More on sleep - as a recovery tool [36:15] Making it all happen – parenting, training, creating content [41:10] Current context of Coronavirus [44:05] Running tools (watch, heart rate monitor) [47:10] HR training in relation to physical and weather conditions [50:55] Needing the bathroom [52:10] Training adjustments relating to cancelled events [54:15] Ways to boost immune system in current health climate [57:40] Run more! Base building [59:50] What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube .

Apr 2, 2020

" People train too hard on their easy days and not hard enough on their hard days. " Taren Gesell aka Triathlon Taren ( IG | YouTube ) started out playing baseball, skateboarding and Curling competitively. After finding Triathlon at University he went on to become an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition. In this interview, Triathlon Taren gives us an honest and entertaining account of his beginnings, having an apparently typical Curler's lifestyle, through the trials which led him to compete in sprint, Olympic and half-Ironman races and to help many amateur triathletes with healthy lifestyle and triathlon training tips. We discuss MAF heart rate training for triathletes, power meters for running and cycling, a periodized training approach, low-ish carb nutritional approach and much more. This episode is brought to you by PATH projects running apparel. My go to running gear are the Graves PX 7" shorts , paired with the Tahoe 5" baseliners and Cascade Shirt . The shorts have plenty of pocket space to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com . Hope you enjoy this conversation with Triathlon Taren! What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube . Find Triathlon Taren here: Triathlon Taren website Twitter Facebook Instagram YouTube Links and tools mentioned: Triathlon Taron - website Triathlon Taron - podcasts Triathlon Taron - YouTube Team Trainiac Oura ring Dr Dan Plews power meters Jim Vance - Run with Power (book) Triathlon Swimming Foundations book by Taren Triathlon Bike Foundations book by Taren Show notes: From No-Triathlon Taren to Triathlon Taren! [5:15] First race experience [7:50] The road to improvement, training with more intent [9:36] Polarized training method / Taren's three lives of training [11:50] Right heart rate training zones for Triathletes [14:50] Integrating low heart rate training with swimming [18:30] Switching to a Periodized training approach [20:25] Slowing down – a big blow to the ego? [24:35] Managing overall level of physical stress [27:10] Taren on Dr Dan Plews and heart rate variability [28:30] Use of tools [31:35] Impact of sleep and other factors on heart rate variability [32:55] Power meters for running as an additional source of data [35:10] Measuring performance data as a guide to workouts [37:40] Nutritional approach / carbs and fat: source and appropriation [38:45] Commonalities is training mistakes [43:40] Team Trainiac [44:30] Dividing time / doing fewer things, but the right things [48:10] Journal as a tool [50:05] Running Foundations.. works in the pipeline [52:00] Train at a lower heart rate – chill out and you'll have a much better time [53:30] You can find me, Floris Gierman, here: Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Mar 24, 2020

"There is so much fear, and perhaps rightfully so, about COVID-19. And, what if... If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work... That all is interconnected. What if... this corona virus is here to help us? To reset. To remember. What is truly important. Reconnecting with family and community. Reducing travel so that the environment, the skies, the air, our lungs all get a break." - Gurpreet Gill Gurpreet Gill is an intuitive energy healer and breathwork practitioner. Through her own experiences, she has become specialized in healing from trauma in a variety of ways. On The Extramilest podcast I speak with different guests about ways to become a stronger, healthier and happier athlete and human being. The mindset and stress management are important elements of this, especially right now. Due to the Corona Virus outbreak that impacts everyone, I wanted to have a conversation about stress, uncertainty, trauma and also the opportunities and the positive impact that can come out of all of this. Last week I came across a beautiful poem written by Gurpreet Gill that was powerful and thought provoking. I knew our paths were meant to cross. Hope you enjoy our conversation that will start off with her poem. FIND GURPREET GILL HERE: Website - gurpreetkgill.com Instagram - @consciousbreathworkwithg Facebook - @breathworkforhealing Book a 1 on 1 session: gurpreetkgill.com/schedule/ SHOW NOTES Gurpreet reading her "What if" poem [1:00] Floris perspective of the Coronavirus unfolding [6:30] Gurpreet's perspective of the Corona Pandemic and change is on the way [8:20] How two near death experiences helps Gurpreet understand trauma [11:25] How she sees control being stripped and how people can get through it [24:10] What Floris has noticed in the behavioral change of society in a short period of time [28:30] How everyone deals with this situation in their own way [34:45] How Floris experienced the first 2 weeks of the Corona pandemic outbreak [37:17] How Gurpreet transitioned from Fight, Flight or Freeze mode to becoming into the present mode [40:20] Going from taking photos from everything and actually being fully present [44:00] Asking for help [48:00] We are going to look back at the next few months for the rest of our lives [51:00] Dealing with fear and an invitation of healing [56:30] Breathing exercise when you are noticing you are feeling stressed [58:00] Things Floris noticed with his resting heart rate and MAF heart rate for a few days [59:30] Mind, body, spirit connection [1:01:40] How to connect with Gurpreet for a 20 - 30 minute session [1:05:05] FIND FLORIS GIERMAN HERE: Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Feb 27, 2020

Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot , inspired by Patrick McKeown, a breathing expert from Ireland. Having suffered with chronic asthma and nasal breathing difficulties for over 20 years, Patrick McKeown studied the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia. As a breathing expert, Patrick has helped many people overcome similar issues to his own and has worked extensively with athletes. His latest book, The Oxygen Advantage , aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training. In today's conversation we take a deep dive into the effects of mouth and upper-chest breathing on the body and the benefits of nose-breathing in running and daily life. DISCLAIMER: Never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. 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 gear ships worldwide and is only available at PATHprojects.com . 🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube . Watch this full interview on YouTube . FIND PATRICK HERE: Twitter Facebook Instagram Oxygen Advantage website YouTube LinkedIn Podca s ts LINKS AND TOOLS MENTIONED (includes affiliate links) The Oxygen Advantage (Book) nasal dialator Cottle's maneuver BOLT score Maximum Breathlessness Test finger pulse oximeter Xavier Woorons Christian Guilleminault Buteyko Clinic George Dallam Book - Body, Mind, and Sport, by John Douillard Oxygen Advantage - YouTube channel SHOW NOTES The right way to breathe! The impact of breathing on emotions, sleep and physical exercise [4:10] Becoming a breathing expert. Patrick's background. [6:10] Nasal breathing and running – starting out [8:55] Variation in facial structure and race [11:10] Switching from mouth to nose-breathing – an extra load, forcing the body to make adaptations [12:20] Flo's nasal breathing experiments – air hunger improvement over 6 weeks [15:55] BOLT (The Body Oxygen Level Test) score [17:00] The optimum way to breathe (nose breathing, slow breathing), water loss through mouth breathing [19:40] Pulse oxygen meter experiment [21:45] Optimal numbers for blood oxygen saturation, nose-breathing and increased CO2 in the blood [23:40] Breath-holding; going harder and faster without over-doing it [25:05] Repeated sprint ability [29:05] How do you breathe during sleep? [31:30] DISCLAIMER: never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. [36:10] Products and resources for children (Buteyko Clinic) [36:25] Heart-rate and pace with nasal breathing, race breathing strategy [40:15] George Dallam – nasal breathing, athlete performance study [41:50] There is an energy cost associated with breathing: expired oxygen through nose breathing vs. mouth breathing [43:55] Improving an athlete's BOLT score, advice for the recreational and elite athletes [47:15] Benefits of bringing breathing into your warm-up [49:45] How long do the benefits of nasal breathing last? Everyday functional breathing and breath-holding [53:25] Dr. John Douillard – nasal breathing and the zone state, human ancestry [55:50] Nasal breathing, starting with your next run [58:30] Multiple practices - don't overdo it! [60:15] FIND ME, FLORIS GIERMAN HERE: Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Feb 1, 2020

Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels. Last year she set a BIG GOAL to run her first Sub 3 Hour Marathon. Most athletes running Sub 3, will make it "just" under 3 hours in 2:59, or maybe a few minutes faster. At the recent CIM marathon, she skipped the entire 2:50's and finished in an impressive 2:49! In this episode we talk in detail about: running in Alaska how she sets and accomplishes big goals mindset strategies to overcome challenges heart rate training her MAF progress journaling details and much more In our conversation Julianne shares many great insights that you can apply directly to your own training, racing and life. Julianna is part of the Marathon PR Program, a holistic approach to marathon training, running smarter, not harder. More info can be found at extramilest.com/marathon I hope enjoy my conversation with Julianne Dickerson What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments! --- Show notes: Chi Running Book - https://amzn.to/37OJH0C Danny Dreyer, founder Chi Running - https://extramilest.com/25 Digital Minimalism Book - https://amzn.to/2RKfcDB Some of the topics discussed: Julianne's background in running [3:00] Running in Anchorage, Alaska [8:50] Treadmill walking at 30% [13:00] Summer training and racing in Alaska [15:00] Some of Julianne's favorite workouts [22:00] Her CIM marathon race week experience [28:00] Racing by heart rate [33:20] How to get through tough spots in unknown terrain in races [36:10] Setting big goals and how to make them happen [44:00] Julianne's race day nutrition [50:00] Importance of consistency, volume and low intensity training [51:45] How Julianne goes about note taking [54:50] Recommendations Julianne would give herself as a younger runner looking to improve [1:10:50] How Chi Running has helped Julianne's running [1:13:25] The 3 types of people you need in your life [1:18:45] Ways for other athletes looking to improve their performances Find Julianne Dickerson here: Strava - https://www.strava.com/athletes/20649839 Instagram - https://www.instagram.com/juls_dickerson Facebook - https://www.facebook.com/julianne.pettey Marathon PR Program - https://extramilest.com/marathon/ Find Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest YouTube: https://www.youtube.com/user/florisgierman Extramilest Facebook Group: https://bit.ly/2M3qP40 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

Jan 17, 2020

In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways. There are several misconceptions about MAF Training that I'm addressing in detail in today's podcast. Today a different episode, no guest, just me Floris Gierman. I would love to hear from you, what are your thoughts on MAF Training? Do you have any experience with it? Please let me know in the comments. Show notes: Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT Marathon PR Program: http://www.extramilest.com/marathon Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 Jonathan Walton Extramilest Show: https://youtu.be/_6pwxJE5iVk Larisa Dannis Extramilest Show: https://youtu.be/MU8Pe5G2vjM Josh Sambrook Extramilest Show: https://youtu.be/Xz0VCzk7BZA Jason Cherriman: https://youtu.be/2i0TVzLRqXU Julianne Dickerson: https://youtu.be/AQjJur3Mrig?t=398 Mark Cucuzzella: https://youtu.be/ROJXu3VvyhI Mark Allen: https://youtu.be/YlBUJTIggyA Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest YouTube: https://www.youtube.com/user/florisgierman Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

Dec 20, 2019

The video of this full interview is available here: https://youtu.be/rW6mr8A_dpA Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWalking. Amelia is also an active member of the Marathon PR Program and the Extramilest Community . It has been very exciting to follow her running progress over time. We discuss the things she has learned over the years, both as an athlete and running coach. What I really like about Amelia is how honest and humble she is about challenges as an athlete. When she started out with low heart rate training, she had to slow down a lot, from a 9 min / mile to (5:35 min / km) to a 14 min / mile (8:40 min / km) There was and still is some walking involved in her workouts, especially where she lives at altitude, in hilly Colorado. We discuss her mindsets and strategies for training and racing. I have 1 favor to ask. If you have ever gotten any value out of the Extramilest Show, please take 10 seconds to rate the show, or even better, take 30 seconds to write a short review for The Extramilest Podcast here: http://bit.ly/extramilest-rate Currently there are about 40 ratings for the show and it's my goal to get this to 100+. It really helps legitimize this show. In 2020 there are several high profile guests on my wish list. Your help with a rating or review will definitely increase my chances to bring these guests on the show. Find Amelia here: Strava - https://www.strava.com/athletes/6278182 Facebook - www.facebook.com/focusedfootsteps Instagram - https://www.instagram.com/focusedfootsteps/ Her website: https://www.focusedfootsteps.com/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Links and tools mentioned: Chi Running: https://www.chirunning.com/ MAF Training: https://philmaffetone.com/ Marathon PR Program: https://extramilest.com/marathon/ ChiRunning WorkShops - https://www.chirunning.com/find-a-workshop/ MAF 180 formula - https://philmaffetone.com/180-formula/ Two Week Test - https://philmaffetone.com/2-week-test/ Final Surge training tool - https://www.finalsurge.com/ Elevate for strava - https://thomaschampagne.github.io/elevate/#/landing UCAN nutrition - https://www.generationucan.com/ Garmin Phoenix watch - https://amzn.to/2Z6ml34 Garmin Heart Rate Monitor Run - https://amzn.to/2sQsrbF Garmin Heart Rate Monitor Tri - https://amzn.to/34G4n8O Garmin HRM Soft Strap - https://amzn.to/2sIKaSu Danny Dreyer - http://extramilest.com/25 Show notes: Amelia's background as a runner [4:00] How Amelia's mom peer pressured her into running the Boston Marathon [8:05] How Amelia's approach to running has changed over time [8:50] How ChiRunning has changed her approach to running [10:20] Amelia's first experience with ChiRunning and why she didn't initially practiced it. [11:55] The importance of learning how to walk well before you run + the walk / run workouts [15:50] Learning to relax more to go faster [18:30] What her first experience with low heart rate training and the 2 week test was like [19:10] How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10] How she uses hills to mix up her routes and speed [27:00] Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00] Importance of having the right winter gear with different layers of clothes [34:20] Buying a pair of waterproof shoes and wool socks was a game changer [36:10] Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50] How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40] The type of speedwork Amelia integrates in her training [42:45] The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30] What was Amelia's experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00] Importance of correct arm swings for efficient running [54:00] Garmin HRM Run monitor that shows left right balance clearly [56:00] Optical heart rate monitor vs chest strap [59:40] The recommendations Amelia would give her younger runner version of herself [1:01:40] The misunderstanding about the value of real easy running [1:02:40] Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10] Why No Pain No Gain doesn't work and how to go about training instead [1:06:00] When running starts to become a stresses, it's time to step back and re-evaluate [1:08:10] What's next running-wise for Amelia [1:09:00] Final thoughts from Amelia to improve as a runner [1:13:10] Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

Nov 27, 2019

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: Jeroen Pieter on Strava , Facebook and Instagram Extramilest Facebook Group Marathon PR Program Book Racing Weight by Matt Fitzgerald Book 80/20 Running by Matt Fitzgerald Altra Escalante running shoes Altra Footwear Men's Escalante Racer Science in Sport Energy Gel GEAR FLORIS USED IN THIS VIDEO: Sony headphones WH1000XM3 Shure SM58-LC Cardioid Dynamic Vocal Microphone PATH projects 3/4 Rockies raglan shirt black COROS APEX watch 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: Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group)

Oct 31, 2019

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: Danny Dreyer on Facebook , Twitter and YouTube Chi Running Website ChiRunning School Book Chi Running Book Chi Walking Book Chi Marathon Wim Hof on the Extramilest Show Monday Mindful video Metronome for running Patrick McKeown - The Oxygen Advantage book Marathon PR Program PATH projects running apparel 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: Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)

Oct 17, 2019

Jeffrey Silvers ( Strava ) is a 54 year old runner from Toronto, Canada. For several years he has had the goal of qualifying for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several serious medical challenges that set him back in his training and racing. He started implementing low heart rate training and increased his training volume, which helped improve his running. We take a deep dive into his training and racing and how he was able to run 2 Boston qualifying times in the past 6 weeks, I just saw him in Chicago last weekend running another PB. Jeffrey is part of my Marathon PR Training Program . This is an online training program for athletes who are ready to take their training and racing to the next level. It is a great international group of runners from all levels looking to improve, first time marathon to BQ or Sub 3. More information about this program can be found at extramilest.com/marathon Hope you enjoy this conversation with Jeffrey Silvers! --- --- LINKS MENTIONED: Jeffrey on Strava Finding Ultra Book by Rich Roll Maurten Energy gels Maurten 320 Drink Mix Gatorade Apple iWatch Workoutdoors app iwatch Grid foam roller Marathon PR Program Chicago Marathon Cleveland Marathon New York Marathon Elevate for Strava extension Michael Ovens podcast Jason Cherriman podcast Zach Bitter podcast Tanda Race Predictor Metathon Race predictor linked to Strava SHOW NOTES: Jeffrey's background in running [3:00] His first marathon in 4 hours 12 minutes in Chicago in 2013 [5:20] How Jeffrey ended in an ambulance in the hospital with a hemorrhagic stroke [6:10] He didn't run all in 2014, started running again in 2015 [8:00] Importance of hydration and keeping electrolytes up [9:10] Fall 2016 two weeks before the Chicago Marathon, he experienced another seizure and needed another surgery [10:00] What his doctors mentioned to Jeffrey about marathon running [13:00] How Jeffrey continued his running journey in 2017 to run the New York Marathon [15:15] Cleveland Marathon 2018 in 3 hours 51 minutes [17:20] What Jeffrey's training used to look like before discovering MAF training [18:08] Next Chicago Marathon 2018 in 3 hours 37 minutes [19:40] Rich Roll's book finding ultra that mentioned low heart rate [21:00] His first experience with low heart rate training leading, first MAF test 6:10 min / km (9:55 min / mile) [23:00] First MAF test May 29th to June 29th improved well [24:00] Did not run any speedwork or tempo over the summer [27:00] How he ran the Erie Marathon (September 2019) in 3 hours 26 minutes, a 9 minute PR [28:00] Things Jeffrey learned from his 2 training approaches [30:30] Higher training volume helped improve his running times [35:10] Importance of step back weeks [36:45] So much more enjoyment during his workouts with low heart rate training [38:00] How Jeffrey uses the Elevate for Strava app in his training [40:30] Floris's thoughts on Elevate for Strava [43:50] How Jeffrey dealt with initial challenges with low HR training [47:00] Flo's thoughts on mindset challenges with low HR training [50:05] Jeffrey's plant based approach to nutrition [53:40] Race day nutrition for Jeffrey [56:45] His race day strategy to qualify for Boston [1:05:00] How Jeffrey recovers and limits the risk of injury [1:09:45] Recommendations for other runners looking to improve their running [1:13:15] Floris's thoughts about gradual improvements over time [1:19:50] YOU CAN FIND ME, FLORIS GIERMAN, HERE: Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)

Oct 3, 2019

Larisa Dannis ( Strava | IG ) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several ultra marathons. She knows a tremendous amount about heart rate training so that always excited me. Larisa was never very active as a kid. When she started her first job, she wasn't moving much at all and her weight started to creep up. She knew she had to do something to improve her fitness and through hiking she got into trail running and road running. In 2012 Larisa discovered MAF low heart rate training and this changed her entire approach to training and racing. She is extremely knowledgable about heart rate training and listening to her body. She shares a lot of honest insights about her journey to improve as an athlete. WE DISCUSS MANY TOPICS, SUCH AS: How Larisa started adding speedwork to further improve her race times Larisa's heart rate strategy for different types of races Recommendations for other runners looking to improve JOIN OUR GROUP RUNS Before we dive in, one quick note that I'm setting up several group runs in the coming months around the Chicago Marathon, New York Marathon, CIM Marathon in Sacramento and more. These are free group runs, mellow pace, good times with other runners from the community and friends. More info can be found on the Extramilest Events page . I would love to see you at any of these events. LINKS AND TOOLS MENTIONED YouTube video version of this interview Larisa's website and blog Video of her Western States 2nd place finish Trail toes body glide Squirrel nut butter Electrode gel Tailwind nutrition Swedish fish , little gummy candies Spring energy gel SALOMON Shoes Sense Ride 1 Salomon Shoes Sense Ride 2 HOKA Torrents shoes Salomon XA Elevates Altra shoes Topo shoes Ultimate Direction running vest Ultra Aspire race vest InknBurn clothing SHOW NOTES Larisa's background and transition from hiking into trail running [3:30] Her first road marathon with MAF training at 3:07 [7:00] Larisa's first experience with MAF low heart rate training [7:55] Mental frustrations when starting out with MAF [10:00] Larisa didn't do any high intensity runs for 2 years when starting with with low heart rate training [12:20] How Larisa started adding speedwork to further improve her race times [13:15] Larisa's heart rate strategy for different types of races [14:50] Floris's heart rate strategy in marathons [18:00] How Larisa figures out the HR she can maintain for longer distances and races [19:40] Larisa's experience with blowing up in a race, pushing her heart rate much too high [21:30] She finds chest heart rate straps more active [22:20] 2 tips to improve accuracy with heart rate training [23:10] Using trial and error to figure out race HR's, marathon HR 160 to 165, 50 mile HR 145 to 155, 100 mile HR 130's [24:35] How Larisa changes her training in New Hampshire long winter snow conditions [27:25] The importance of focusing on strength training [29:10] Larisa's strength training 5 x 5 approach with squass, deadlift, row, bench press and overhead press 5 sets of 5 reps [31:20] The injuries she has experienced [34:10] Larisa's dogs are her training partners 95% of the time [37:20] The importance of prioritizing recovery and what she does to limit the risks of injuries [39:00] How her body changed over the years [42:25] Larisa sleeps 8 to 10 hours a night [43:45] What she learned about nutrition over time, keeping it simple and listening to her body [44:50] Recommendations for runners looking to improve [47:45] Running gear she uses [51:00] Her goal of going back to Western States [54:40] YOU CAN FIND ME, FLORIS GIERMAN, HERE: Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)

Sep 12, 2019

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 hour marathons in a row!! ⁣He then continued running another 4.88 miles to run the 12 hours World Record as well. In the past 10 years he ran more than 50,000 miles = 80,467km. Using performance as his compass, he learned a lot over the years of what works well for him. He is an absolute fat burning machine and I was thrilled to interview Zach for The Extramilest Show. We take a deep dive into heart rate training, nutrition, mindsets and much more. --- Find out more about Zach Bitter here: Website Strava Instagram Twitter YouTube Podcast Products / videos / people mentioned Altra running shoes Altra Solstice for race Altra Superior for trails COROS APEX watch X-endurance Fuel-5 Unicity unimate (an instant Yerba Mate tea blend) Jim Walmsley Jared Hazen Video 100 Mile & 12 Hour World Record - Pettit Center Olympic Training Facility Show notes: Brief background as a runner [3:42] His first ultra running experience [7:02] How Zach first got into HR training and how he integrates it in his training [9:22] How to figure out your correct heart rate training zone, more specific than the 180 formula alone. [11:02] How Zach trains for his different races [16:07] Zach's preparing specifically for this World Record run [21:22] Importance of positive mindsets during races [26:22] Looking at HR vs looking at pace [27:32] How does Zach overcome though spots in training and racing [29:22] Benefit of Zach training in a lot of heat in Arizona [35:22] His race hydration and nutritional approach on race day [36:52] Running 4 sub 3 hour marathons back to back [41:22] Zach's approach with high fat, low carb, ketosis and carb intake [42:22] How do you find the minimum dose of carbs to perform well? [46:00] How would Zach change his nutritional approach if he would race at higher intensity [50:10] How Zach limits his injuries risks [54:20] Improving tight calves [1:00:10] The importance of consistency and the right training approach [1:01:50] Shoes Zach's runs in are Altra running shoe [1:04:20] Running watch, Zach uses the COROS Apex [1:06:05] Zach's coaching calls for problem solving [1:09:47] About the Human Performance Outliers podcast Zach co-hosts [1:10:52] You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal) ⁣

Aug 30, 2019

Today I have my friend Andy Hooks ( Strava | IG | FB ) on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 marathon to a 2:53 so far and he is aiming for a sub 2:40 or 2:45 marathon in Berlin in a few weeks. Andy is a full time emergency room nurse in San Antonio, TX and he has a great understanding of nutrition, hydration and a holistic approach to training and racing. He is a very solid athlete and we had a long and honest conversation. He shares how many times he failed to reach certain running goals, but accepted these setbacks to not only meet but also exceed his goals. He shared many great insights, once again I learned a lot from this conversation. He talks about sodium and potassium intake, this reminder and change in nutrition has already made a big impact on my energy levels in training this week, during increase in training volume and running in warmer weather. Before we dive into Andy's podcast, I wanted to give a short update from my world, because it has been a while since my last podcast. I'm very exciting to train for my next race, I'll be running the CIM Marathon in Sacramento in December. Gradually building up my training volume, currently at about 6 hours a week, will be increasing from here and start to add some speedwork soon. This summer there has been a lot of exciting things happening with our running clothing company PATH projects . Besides that I have spent a lot of time and effort on finishing the Marathon PR Program . There are no ads on this podcast, but I do want to mention some info about this heart rate based training program. I have been asked many times to coach athletes. Instead of 1 on 1 coaching, I've developed a training program based on the fundamentals of low heart rate training, limiting stress, the right nutrition, mindsets and race strategies. The program includes more than 30 new videos + 8 editable training schedules for different race goals. The program has just launched a month ago with runners from 25 countries and the feedback has been very positive. More info is available at Extramilest.com/marathon Hope you enjoy my conversation with Andy Hooks! Show Notes: Background in running and his first experience with marathon running [6:40] What changed when Andy discovered low heart rate training and building an aerobic base [10:20] Some of the injuries and experiments that didn't go according to plan [13:40] Improvements Andy started seeing [15:40] Andy's experiment with a 48 hour fast, followed by trying to qualify for the Boston marathon fasted :D [18:40] Andy's nutrition and race strategy for his current 2:53 personal best [24:40] Importance of hydration and getting in enough sodium and potassium [30:10] Andy drinks bone broth before and after some of his long runs in hot weather [33:10] Energy gel discussion with Myspring, GU, Vespa, Ucan, etc [34:10] What Andy's training looks like for the Berlin Marathon, Houston Marathon and Big Foot 200 [37:30] How Andy integrates the MAF 180 formula in his training [39:10] Andy values his training consistency over intensity, since it's less stressful on the body [31:00] Integrating speedwork into you [42:25] Andy's thoughts on different types of nutrition [47:10] Impact of weather on your training and racing [54:02] Andy uses water aqua plyometrics a few times a week [55:40] How Andy's job as emergency nurse has opened his eyes about the nutrition [59:40] HR specific training at higher intensity [1:05:10] Recovery tools and workouts that Andy uses with hot epsom salt baths, hot sauna, light stretches and the right micronutrients [1:10:10] Andy sleeps 7 hours a night and gets into REM sleep quickly, this feels enough [1:12:10] Recommendations for runners training mostly at low heart rate [1:14:21] Floris talks about getting back into his training cycle and gaining fitness again [1:17:55] Recommendations for runners looking to improve in their training and racing [1:22:20] Importance of proper running form and how to improve it [1:25:20] For athletes in their 50's, 60's and older who train at low hr, proper running form at low HR can be challenging, some thoughts on this [1:27:50] How to think bigger with running? Our imagination is our limitation [1:33:34] Items and people mentioned: Myspring energy Andy takes Hi Lyte salt tabs Andy takes The bone broth Andy takes for sodium and potassium Vespa and UCAN Floris is experimenting with Water aqua plyometrics Elevate for Strava plugin Klimat App plugin for Strava Vitamix blender Dr. Teal's Epsom salt Altra shoes Andy runs in Floris 2:57 marathon video with Go Pro Floris 100 mile run video Boston Marathon Chicago Marathon New York Marathon Houston Marathon Big Foot 200 Barkley marathon CIM Marathon Floris ice bath Calm meditation app Mark Cucuzzella running form Extramilest FB Group Marathon PR Program People mentioned Kilian Jornet Burgada Dr. Mark Cucuzzella Dr. Phil Maffetone Mark Allen Bill Callahan Laird Hamilton Calvin and Josh Sambrook Pete Kostelnick You might also enjoy: Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention How to Run a Faster Marathon with Bill Callahan You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

Jun 13, 2019

Calvin Sambrook (56) has learned a lot over the past 7 years of marathon running. He had to be rescued from the course on his first marathon attempt. His 2nd marathon finish time was in 5 hours 15 minutes, for 12 marathons he was stuck around 4 hours 30 minutes. Then he changed his training and his overall running and race times improved massively. Last year he ran a PB of 3:15 at the London Marathon and he has his eyes set on several PB goals. Calvin is joined by his son, elite runner and coach Josh (23). His recent podcast had a lot of great feedback and more than 30k downloads and views already. Josh is a 2:28 marathoner and he coached his father on this running journey. He shares great insights about Calvin's improvements and both of them also recommendations for other athletes looking to improve. Thanks for all the contributors with great questions from the Extramilest Facebook Group: Brian Ballard, Marc Copeland, Andy Sullivan. Rishi Sareen, Brandon Rose, Vincent Cheah, Nicolas Garcia, Malcolm Forbes, Dave Lee, Prashant Fadnavis, Dan Aupperlee, Johan Sandgren, Stu ThreeOne, Lucas Abeledo Vilariño, Kevin Dunne, Saeed Khan, Blair Margot, Dave Mckay, Johan Sandgren, Rishi Sareen, Darren Rutgers, Morgan Pettersson. Links: Strava Calvin Sambrook Strava Josh Sambrook Jset.run = Josh's coaching website Extramilest Podcast #16: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook Jason Cherriman heat training Tanda Race Predictor Show notes: Calvin's background in running and his first experience with marathon running [3:30] How Calvin trained (or not trained) for his first marathon with one 5km park run a week [5:54] How run commuting changed his marathon performance changed significantly [6:58] The weekly Park Runs [13:40] Calvin's thoughts on training volume and pace [15:05] How Calvin limits his risk of injury and recovers fast [16:55] The way Calvin uses a heart rate monitor for this training [18:45] Some of the things that have gone wrong in races, collapsing and waking up in the medical tent [20:00] Calvin's pacing and HR strategy for a marathons [23:15] Heat training Calvin did as part of a study about weather impact on performance [25:50] Josh shares his caution about heat training in hot weather area [28:25] Their opinion to training some runs at marathon pace[29:40] How Calvin goes about running at effort level [32:40] Strength training through teaching courses at circus [32:28] Recovery tools, tightening muscles and time constraints [36:30] How Josh coaches his dad [39:03] Marathon race time prediction for Calvin [41:00] The Tanda Marathon Race Predictor [44:10] Calvin's 2019 races and what's coming up next [48:10] Josh's thoughts on Calvin's training and racing opportunities [51:10] Calvin's approach to nutrition [54:35] Calvin doesn't drink any water in an entire marathon, he explains why [57:05] How Calvin consciously has to calm him down a few hours before a race [1:01:40] Josh shares opportunities with volume, consistency and nutrition [1:03:10] Suggestions for runners looking to improve in their running and become stronger, healthier and happier athletes [1:05:30] You might also enjoy: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

May 30, 2019

In today's podcast I talk to Michael Ovens ( Strava ), a 41 year old runner from Jersey in the UK. So far he improved from a 5 hour 15 marathon down to 3 hour 18 marathon, with his eyes set on Sub 3 marathon goal next. I am convinced he will reach this goal as well. I really like how honest Michael was in this conversation. We all learn from our training and racing mistakes and in today's episode Michael shares several of his painful mistakes and ups and downs in training, starting with his five hour marathon. He hit the wall so hard that he thought he got hit by a bus, several great stories there. This made him relook at his entire approach to training and racing. He is now feeling so much better about his training and nutrition with reduced stress levels. We dive deep into a variety of topics around his training, MAF and low HR, nutrition, racing and more. Many members in the Extramilest Facebook group submitted questions for this podcast, so thanks everyone for your great input! This week I'm giving away a copy of Dr. Phil Maffetone's Big Book of Endurance Training and Racing. To enter, let me know one takeaway from this conversation in the comments on this YouTube video . Enjoy my conversation with Michael Ovens. Show notes Michael background in running [4:46] His first marathon training and first 5 hour marathon race experience in 2010 [6:10] Bringing down his 1/2 marathon time from 2:20 to 1:48, still loads of injuries and exhausted [7:40] How his training approach changed after reading The Triathlete's Training Bible [8:40] The heart rate zone Michael started training at [9:50] Michael's second marathon experience with the worst bonk he ever experienced "felt like hit by a bus" [11:00] When Michael discovered the PDF Flo wrote with Marathon Training Fundamentals [11:45] Michael's first experience with MAF low heart rate training [13:00] How Michael does a Lactate Test on a running track [13:55] Michel's MAF test improvements down to 6:45 min / miles so far [15:10] Michael's experience with Paleo and Keto [17:40] Floris's own experience with Keto and his thoughts on nutrition [22:25] Michael's last marathon in Amsterdam, things that went well and things that could be improved [25:00] The training approach for his last marathon with MAF low heart rate and his takeaways [28:10] Michael will be increasing his training volume to 60 or 70 miles = 97 or 113 km a week [30:00] How Michael is aiming to accomplish his Sub 3 marathon goal, with coaching by Josh Sambrook [31:50] Michaels watch setting during training and on race day [33:20] Strength training as part of Michael's training approach [34:00] The main factors that helped Michael improve significantly over time so far [36:30] The biggest challenges Michael encountered with his training and his solutions [37:40] Typical training week for Michael, with mostly early morning runs [39:30] When training mostly at MAF, what HR strategy does Michael have for race day [40:50] Marathon pace runs during Michael's training cycle [43:00] What Michael eats and drinks during training cycles [43:40] Beer is Michael's one weakness [44:50] Michael's struggle with weight and how he deals with it [45:40] Michael aims for 7 to 8 hours of sleep, now he has less training stress and gets more quality sleep [47:25] What Michael does to keep his stress levels low during the day [48:10] His next marathon, the Jersey Marathon on October 9, 2019 [49:35] Michael's closing tips for runners looking to improve in their running [50:10] Links Michael Ovens on Strava Extramilest Community Stories Extramilest Facebook Group The Triathlete's Training Bible by Joe Friel PDF of Marathon Fundamentals by Floris Zach Bitter Paleo diet Ketogenic diet Josh Sambrook Podcast - Race Faster by Training Slower Josh Sambrook Jset Tanda Race Prediction Tool Myfitnesspal nutrition tracker Special shoutout Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson Links Michael Ovens on Strava Extramilest Community Stories Extramilest Facebook Group The Triathlete's Training Bible by Joe Friel PDF of Marathon Fundamentals by Floris Zach Bitter Paleo diet Ketogenic diet Josh Sambrook Podcast - Race Faster by Training Slower Josh Sambrook Jset Tanda Race Prediction Tool Myfitnesspal nutrition tracker Special shoutout Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson. You might also enjoy: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook How to Run a Sub 3 Marathon with Jessica, Kelley and Gwen How to Run a Faster Marathon with Bill Callahan You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

May 16, 2019

"If you finish a training run and you don't feel you can do it again, you are probably running too fast" - Dr. Mark Cucuzzella Today's episode of the Extramilest show is a big one. Dr Mark Cucuzzella is one of the most productive, yet busiest guys I know with an impressive and diverse background: He has been a competitive runner for 30 years with a personal best in the marathon of 2:24. At his current age of 52 he has completing over 80 marathons and ultras, and he continues to compete as a National level Masters runner. He ran Boston Marathon 25 times, the last 18 years straight. For 30 years in a row he ran a Sub 3 hour marathon. For 22 years he raced under 2:35 and achieved this time in 4 decades. He is a doctor and a professor of Family Medicine at West Virginia University School of Medicine. He is also a Lieutenant Colonel in the Air Force Reserves, designing programs to reduce running injuries in military personnel. Besides that he owns a minimalist footwear store, Two Rivers Treads in West Virginia. He is also a race director of the event series Freedom's Run He wrote the incredible book Run For Your Life On top of that, he is the Executive director of the Natural Running Center He teaches clinics with Dr. Phil Maffetone and others. And the list goes on. His work has been features in media outlets such as New York Times, NPR, Outside Magazine, Runners World and many other medical and media outlets. In this episode we take a deep dive into: Low HR training using the MAF 180 formula running injury prevention running form footwear stretching and much more I am giving away a copy of Dr Mark's book Run for Your Life. To enter, I would love to hear from you in the comments on YouTube : what was your favorite quote or takeaway from this episode? Enjoy my conversation with Dr. Mark Cucuzzella! LINKS Dr. Mark Cucuzzella website & facebook Dr Mark's Desk Run for Your Life Book Two Rivers Treads Mark Allen Extramilest Podcast Mark Allen's story about the 1989 Kona Ironman victory over Dave Scott Video - Mark Allen's Ironman win on Dave Scott's best day , shaving 18 minutes off Ironman video Insert " Barefoot science " Correct Toes if you have a bend big toe Videos from Run for Your Life Book Merrell Vapor Glove Newbalance Minimus , trail original Bill Bowerman - co-founder of Nike Vans Shoes Nike Cortez Marine Corps Marathon Boston Marathon Chicago Marathon Air Force Marathon - Mark winning video Elliot Kipchoge Article " Americans spend drastically more time sitting down than they did last decade " SHOW NOTES Dr. Mark Cucuzzella's running background [3:40] Mark's ran his first half marathon as a kid at a time of 1 hours 25 minutes [5:45] Mark experienced many running injuries early [7:30] Mark's first marathon at the Marine Corps marathon in 2 hours 34 minutes that felt pretty easy [10:25] How Mark blew up big time at his first Boston Marathon with a DNF [11:00] His advice to runners wanting to run the Boston Marathon fast [12:35] His experience as a runner being part of the Air Force [13:20] His goal to make the olympic trials, running a 2:24 at the Chicago marathon [14:00] Plantar fascia, fused joints, big toe bent, etc. [14:20] His doctor recommended Mark not to run anymore[14:50] How an article by Mark Allen about the Maffetone Method chanced Dr. Mark's life [15:13] Mark's first experience with MAF training using the 180 formula [16:50] How he progressed from a 11 minute mile at HR 150 to a 6 min mile at 150 in just 4 months [18:05] His first marathon experience after he discovered MAF training, running a marathon in 2:28 that felt very easy [19:15] 6 Time Ironman World Champion Mark Allen's experience with low heart rate training [21:20] Common injuries that Dr. Mark injuries that he sees [23:20] Mark's advice about footwear [24:10] How modern footwear developed that caused many injuries because of narrow toe boxes, elevated heels and cushioning [25:50] Importance of moving throughout the day [27:32] Running injuries with a weakened fascia [28:30] Tools to correct your feet, "Correct Toes" and Barefoot Science insole" [29:30] Figure out where your weakness is and correct this [32:20] Mark's 30 year consistent sub 3 hour marathon finishes [35:10] The book Run for Your Life will make you a stronger and healthier athlete [36:00] Importance of improving your foot spring strength [36:48] Sprinting to open up your strides and dynamic stretching [39:40] How they analyze running spring deficiencies in the Air Force [40:50] Common mistakes with running form and how to fix this [42:05] True Form running machine [43:10] Mark's thoughts on running cadence and what works best for different runners [46:20] How to go about transitioning into a more minimal shoe [47:50] The shoes that Mark's kids wear [51:20] Mobility and stability, Mark's thoughts on stretching [54:50] Mark's foam rolling routine in the morning [56:00] Run for Your Life book and Two Rivers Threads running store [57:20] Closing thoughts for athletes looking to become stronger, healthier and happier [58:30] You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter