Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This episode focuses on simple, practical tools to reduce stress in daily life, stay calm, and run with more presence. We talk breathing, awareness, mindset, and race-day nerves, and how relaxing on purpose can actually improve performance and enjoyment. Dr. Kasim, a member of our Personal Best Running Coaching Program, shares what's worked for him in training and daily life.

Watch this full video on YouTube: https://youtu.be/MsJ_vyx-CLc

Chapters:

• 0:00 — Training the mind: Stress management for athletes
• 1:15 — LMNT Sponsorship
• 2:22 — How you can reduce stress in everyday life
• 5:50 — Simple stress-reduction habits
• 11:03 — Awareness vs. living on autopilot
• 14:40 — Running with awareness and listening to your body
• 21:53 — How to start a meditation practice
• 28:00 — Is there a "best" time of day to meditate?
• 31:36 — How mindset affects training and progress
• 35:04 — Key lessons and advice for runners looking to improve
• 42:22 — Stress, cortisol, and why sleep gets disrupted
• 44:41 — Practical breathing tools to calm the nervous system
• 54:58 — Gaining perspective and appreciation for life
• 1:00:46 — What long-form meditation teaches athletes
• 1:07:24 — Managing race-day nerves
• 1:11:18 — Simple mental resets to stay calm and positive
• 1:18:55 — Where to find Dr. Kasim
• 1:19:44 — How to become a happier, healthier, stronger athlete

FIND DR. KASIM AL-MASHAT:

► Website: https://centreformindfulness.ca/

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

► Youtube: https://www.youtube.com/@dr.kasimal-mashat5191

► Spotify: https://open.spotify.com/show/15yQZXEHCp18aTjgTn834x

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

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

► Dr. Phil Maffetone episode: https://youtu.be/DyE2J5pcWcA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

► YouTube - Subscribe to see new videos: http://bit.ly/Flo-YT

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

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

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

► Extramilest Website: https://extramilest.com

► Path Projects 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 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 for your free sample pack. Jeff Pelletier shares mental strategies that work for any distance, from 5Ks to marathons to ultras. We explore how to push through low points, problem-solve when things go wrong, and why the hardest moments often become the most meaningful.

Watch this full video on YouTube: https://youtu.be/IR-mAPbqdhk

Chapters:

• 0:00 – Jeff Pelletier on low points, trail running, & finishing strong
• 1:01 – LMNT Sponsorship
• 2:00 – My book "Running Breakthroughs"
• 2:32 – How Jeff found running and what pulled him in
• 6:30 – Road to trail transition
• 9:17 – Advice for runners going from road to trail
• 11:29 – Redefining performance goals
• 17:38 – First trail/ultra races experiences
• 21:58 – Community and mentorship
• 24:48 – What's it like to run a 200+ mile race?
• 32:19 – Right mindset in working through low points in ultras
• 37:22 – The "final 10 miles" feeling
• 43:15 – Badwater 135 experience
• 47:41– When data meets reality
• 50:41 – Reset strategies during a low point
• 58:46 – Sustainability, recovery, and redefining success
• 1:01:41 – How to become a stronger, healthier, and happier athlete
• 1:04:34 – Where to find Jeff

FIND JEFF PELLETIER:

► Youtube: https://www.youtube.com/@JeffPelletier

► Website: https://jeffpelletier.com/

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

► Strava - https://www.strava.com/athletes/2513942

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

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

► Matt Fitzgerald episode: https://youtu.be/VkDYXUI1x08

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best 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/

► Extramilest Website: https://extramilest.com

► Path Projects 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 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. 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

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

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

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

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

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

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

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