 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]    

#46: MAF Training and Longevity with Ben Edusei

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

Sports

Health & Fitness

Running

 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

#82: How To Crush MAF Low Heart Rate Training with Scott Frye

 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

#81: Strength Training for Runners with Kyle Long

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

#80: Transform Your Running, with Lawrence van Lingen

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  

#79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited

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

#46: MAF Training and Longevity with Ben Edusei

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