The Extramilest Podcast

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

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

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

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

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

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

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 [email protected]

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

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

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

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