Épisodes

  • #120: Stress Is Killing Your Running (The Relax Fix You're Missing) with Dr Kasim Al-Mashat

    #120: Stress Is Killing Your Running (The Relax Fix You're Missing) with Dr Kasim Al-Mashat
    Feb 1 2026
    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 athletes1:15 — LMNT Sponsorship2:22 — How you can reduce stress in everyday life5:50 — Simple stress-reduction habits11:03 — Awareness vs. living on autopilot14:40 — Running with awareness and listening to your body21:53 — How to start a meditation practice28:00 — Is there a "best" time of day to meditate?31:36 — How mindset affects training and progress35:04 — Key lessons and advice for runners looking to improve42:22 — Stress, cortisol, and why sleep gets disrupted44:41 — Practical breathing tools to calm the nervous system54:58 — Gaining perspective and appreciation for life1:00:46 — What long-form meditation teaches athletes1:07:24 — Managing race-day nerves1:11:18 — Simple mental resets to stay calm and positive1:18:55 — Where to find Dr. Kasim1:19:44 — 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
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    1 h et 25 min
  • #119: When Things Get Hard, Say This (It Works in Any Race) with Jeff Pelletier

    #119: When Things Get Hard, Say This (It Works in Any Race) with Jeff Pelletier
    Jan 24 2026
    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 strong1:01 – LMNT Sponsorship2:00 – My book "Running Breakthroughs"2:32 – How Jeff found running and what pulled him in6:30 – Road to trail transition9:17 – Advice for runners going from road to trail11:29 – Redefining performance goals17:38 – First trail/ultra races experiences21:58 – Community and mentorship24:48 – What's it like to run a 200+ mile race?32:19 – Right mindset in working through low points in ultras37:22 – The "final 10 miles" feeling43:15 – Badwater 135 experience47:41– When data meets reality50:41 – Reset strategies during a low point58:46 – Sustainability, recovery, and redefining success1:01:41 – How to become a stronger, healthier, and happier athlete1:04:34 – 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
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    1 h et 6 min
  • #118: From Couch to 5K To 3:52 Marathon at 56 with Susan Bayes

    #118: From Couch to 5K To 3:52 Marathon at 56 with Susan Bayes
    Dec 21 2025
    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 5K0:45 - My Book "Running Breakthroughs" is available now! 1:28 - LMNT Sponsorship2:26 - How she got into running and her personal journey4:50 - Transition from 5K to half marathons6:19 - 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 oneself30:06 - 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 experiences1:00:32 - 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
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    1 h et 10 min
  • Your Performance Is Dropping? Here's Why | Dr Phil Maffetone

    Your Performance Is Dropping? Here's Why | Dr Phil Maffetone
    Dec 14 2025
    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 + Recovery1:43 - Running Breakthroughs signed copies2:42 - My favorite running apparel Path Projects3:22 - Round 5 with Dr. Phil4:41 - What creates athlete breakthroughs10:16 - How stress slows you down14:28 - The "gray zone" & low heart rate training20:29 - Lactate shuttles & aerobic speed27:44 - Why low HR training doesn't work for some32:47 - Refined carbs & brain health36:07 - Common carbs & better alternatives39:16 - Are there better bread options?42:45 - What athletes should eat44:45 - Potatoes, rice, and carbs explained47:22 - Cholesterol & fat myths52:47 - Testing nutrition instead of guessing54:37 - Why enjoyment matters56:40 - Common training misconceptions58:17 - Overtraining warning signs1:02:15 - Resting heart rate & hidden stress1:09:48 - Strength training and why it matters1:14:05 - Recovering from burnout1:18:55 - Where to find Dr. Phil's study1:19:38 - 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
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    1 h et 22 min
  • #116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me

    #116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me
    Dec 8 2025
    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
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    40 min
  • #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil

    #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil
    Nov 30 2025
    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 Minutes01:31 - My Book "Running Breakthroughs" is Now Available!02:06 - LMNT Sponsorship03:10 - From Drinking Daily to 19 Marathons04:00 - Overweight & Out of Shape at Age 5006:28 - Lost 30 Pounds in 6 Months07:24 - The Injury Cycle That Plagued Him for Years08:50 - "I Want the Golden Years to Be Golden"10:14 - Best Advice for Out-of-Shape Beginners12:14 - When He Decided to Race His First Marathon13:28 - Training for Phoenix With Zero Structure14:04 - Meeting Tommy Rivers & Ashley Paulson15:30 - Mile 19: The Wall That Destroyed Him23:00 - Why He Joined a Coaching Program23:41 - From 4:55 to 3:57: His Breakthrough Race26:41 - Running All 6 World Majors in One Year30:25 - How to Get Into Sold-Out Marathons38:07 - His #1 Recovery Secret: Daily Naps45:09 - Quitting Alcohol & Finding a New Addiction52:52 - "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
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    56 min
  • #114: Unstuck Your Running With Lawrence van Lingen (Round 2)

    #114: Unstuck Your Running With Lawrence van Lingen (Round 2)
    Nov 27 2025
    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 running2:53 - From performance to presence: finding flow4:23 - Running Breakthroughs update6:05 - How Lawrence's approach has changed over time11:00 - How personal experiences shape growth and perspective13:50 - Why different tools work for different people15:33 - Letting go of performance pressure20:50 - Staying present and enjoying the journey23:34 - Practical breathwork for runners29:54 - Breath holds and safety awareness40:48 - Stress, recovery, and nervous system balance47:29 - Visualization and building belief50:34 - Intuition and trusting decisions56:44 - Adapting to change and modern life59:07 - What the Flow Rope is and why it matters1:03:14 - Strengthening the feet and movement mechanics1:11:53 - Rediscovering flow and vulnerability1:16:06 - Happy hip hack1:18:10 - Where to find Lawrence1:19:21 - 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
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    1 h et 26 min
  • #113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon

    #113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon
    Nov 20 2025
    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 lessons0:55 – Running Breakthroughs book is out NOW!02:39 – My favorite running apparel by Path Projects3:24 – Introducing Janneke & Amsterdam Marathon check-in6:05 – Low heart rate training and building consistency8:13 – How Janneke overcame injuries10:47 – Tips for runners struggling with slow easy runs11:27 – How Janneke noticed progress13:40 – Building confidence through longer runs15:18 – Finding rhythm and consistency16:25 – How to stay motivated on tough days19:23 – Growing up in a running family23:00 – How to dial in your race day nutrition24:00 – Fueling and hydration: training vs. race day25:21 – Race plan: pacing, heart rate, and goals30:47 – Halfway point reflections (21K mark)33:11 – How music can boost performance34:05 – Breaking the marathon into 3 parts39:03 – Nutrition strategy during the race40:23 – Emotions in the final stretch44:10 – Facing pre-race nerves and fears48:51 – Planning the next marathon50:01 – Reflections on patience, balance, and growth52:57 – 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
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    56 min