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

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

CHAPTERS

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

► Extramilest: https://extramilest.com/ 

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

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

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

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

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

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

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

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

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

CHAPTERS:

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

FIND TIM ROWBERRY:

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

RUNNERS MENTIONED: 

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Extramilest: https://extramilest.com/ 

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

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

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

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

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

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

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

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

CHAPTERS:

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

FIND TAYLOR KNIBB:

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

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

FIND LAWRENCE VAN LINGEN:

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

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

LINKS & TOOLS MENTIONED:

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

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

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Extramilest: https://extramilest.com/ 

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

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

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

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

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

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

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

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

CHAPTERS:

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

FIND TAYLOR KNIBB:

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

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

LINKS & TOOLS MENTIONED

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

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

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

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

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

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

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Website: https://extramilest.com/ 

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

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

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

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

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

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

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

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

CHAPTERS:

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

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

FIND ERIC HERE:

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

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

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

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

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

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

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

LINKS & TOOLS MENTIONED

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

► Path Projects - https://pathprojects.com 

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

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

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Website: https://extramilest.com/ 

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

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

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

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

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

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

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

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

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

CHAPTERS:

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

FIND DR. VRZAL HERE:

► Website - https://headacheadvantage.com/ 

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

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

LINKS & TOOLS MENTIONED

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

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

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

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

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

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

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Website: https://extramilest.com/ 

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

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

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

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

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

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

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

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

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

CHAPTERS:

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

FIND DANIEL EDWARDS HERE:

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

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

LINKS & TOOLS MENTIONED

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

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

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

► Yuka App: https://yuka.io/en/

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

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Website: https://extramilest.com/ 

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

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

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

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

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

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

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

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

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

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

CHAPTERS:

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

FIND HEDI MORENO HERE:

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

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

► Website: https://heidiroo.com/ 

LINKS & TOOLS MENTIONED

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

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

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

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

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

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

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

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

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

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

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

► Website: https://extramilest.com/ 

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

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

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

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

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

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

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

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

In this conversation, we discuss:

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

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

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

CHAPTERS:

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

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

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