In this first episode of The Endurance Lab Podcast, I’m joined by Floris Gierman — host of The Extramilest Show, running coach, and author of Running Breakthroughs. Floris has spent years interviewing world-class runners, coaches, researchers, and everyday athletes. What keeps coming up is surprisingly simple: Build the engine first and let consistency beat intensity. We talk about how runners (especially in their 40s, 50s, and beyond) can train smarter, stay injury-free, and actually enjoy the process without burning out.

📚 Floris Gierman resources

Running Breakthroughs: https://florisgierman.com/

Path Projects: https://pathprojects.com/

Personal Best Program (PB Program): https://www.pbprogram.com/

The Extramilest Show: https://extramilest.com/Floris Gierman

YouTube: https://www.youtube.com/@FlorisGierman

In this conversation, we cover

• Why “no pain, no gain” often leads to injury, burnout, and stalled progress

• The real reason easy running works (and why it’s hard on the ego)

• How to balance structured training with day-to-day flexibility

• Why stress outside training matters as much as training load

• How to use simple check-ins (sleep, HRV, effort) to guide your week

• What Floris would do differently if he started running again today

• The fundamentals Floris believes will make you a better runner in 2026

Key takeaways (especially for runners over 40)

✅ Go slower than you think at first (and you’ll get faster over time)

✅ Train easy most days to build aerobic fitness and recover better

✅ Strength train 2x/week to stay resilient as you age

✅ Sleep is the most underused performance tool

✅ Journal daily to spot patterns and avoid repeating mistakes

✅ Leave your ego at the door (Strava pace ≠ progress)

⏱️ Timestamps:

0:00 Consistency beats intensity

4:11 Who Is Floris Gierman

7:04 How running changed after 40

9:34 Discipline vs Restrain

10:58 How to train smarter after 40

15:34 If only I knew this when I started

19:42 Running Breakthroughs

28:13 Missing "Chapter" on HRV

31:09: The definitive chapter in running

35:01 Strategy to improve running performance in midlife

36:48 What to do less of in 2026

39:47 Stronger vs Healthier vs Happier

43:47 How to become a better runner in 2026

51:32 What does endurance mean to Floris Gierman

About The Endurance Lab Podcast

From January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40.