The Extramilest Podcast

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training.   Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon: ► Paper back: https://amzn.to/4fVJPOs ► Audio: https://amzn.to/4fI17Py ► Kindle: https://amzn.to/4fwGB4l   Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/      Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo  CHAPTERS: 0:00 - Introduction to Dr. Rangan 3:15 - LMNT Sponsor 4:12 - Rule #1: Make It Easy 8:50 - Rule #2: Attach New Behaviors to Existing Habits 13:36 - Rule #3: Create an Environment That Supports Habits 16:33 - Taking Small Steps to Improve Running Habits 24:05 - Age Divisions and Long-Term Running Goals 33:51 - The Role of Habit Trackers and Wearable Devices 39:56 - Marathon Lessons: Dr. Rangan’s Experience Running London 52:51 - Strength Training and Gradual Build-Up in Running 58:41 - Beginner Advice: Consistency and Joy 1:04:56 - Holistic Approach to Running Niggles and Joint Pain 1:13:03 - Injury Prevention, and Work-Life Balance Insights from Gabor Maté 1:25:49 - Benefits of Low Heart Rate Training for Reflection and Growth 1:26:30 - Dr. Rangan’s New Book 1:27:21 - How to Become a Stronger, Healthier and Happier Runner.     FIND DR. RANGAN HERE: ► Website: https://drchatterjee.com/ ► IG: https://www.instagram.com/drchatterjee/ ► YouTube: https://www.youtube.com/@DrChatterjeeRangan     LINKS & TOOLS MENTIONED ► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/  ► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs  ► Parkrun: https://www.parkrun.us/ ► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc  ► Oura Ring: https://ouraring.com/      YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com ► Website: https://pathprojects.com      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our running coaching program can be found at https://www.pbprogram.com.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft’s path to the Boston Marathon was a decade-long journey from self-described “unfit tub of blubber” to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy’s story offers lessons for runners everywhere.   Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com     Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc       CHAPTERS 0:00 - The Emotional Side of Running 1:11 - How Andy Started Running 2:01 - LMNT Sponsor 2:58 - 28-Day Challenge That Changed Everything 10:24 - Andy’s First Marathon: Lessons Learned 18:30 - Boston Qualifier Journey: Key Takeaways 20:39 - How Andy Trains 25:45 - Overcoming Injury with MAF Training 35:38 - Heart Rate Training & Energy Hacks 50:58 - Life Lessons from Running 55:12 - Finding Joy in Every Mile 1:00:50 - Setting & Crushing Running Goals 1:04:50 - Making Running Fun & Sustainable 1:07:45 - Connect with Andy 1:08:24 - Final Takeaways for Runners   FIND ANDY HERE: ► Strava: https://www.strava.com/athletes/48162722 ► Facebook: https://www.facebook.com/andrew.wheatcroft.77     YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe   ► Personal Best Program: https://www.pbprogram.com/  ► Podcast: https://extramilest.com/podcast/ ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://pathprojects.com      ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    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.    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun.    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/OTgwIEAN3B4      CHAPTERS 0:00 - Courtney’s Winning Formula for Training and Racing 4:58 - Her First Marathon: What Really Happened 7:48 - Early Ultrarunning Lessons That Shaped Her 12:41 - How to Start and Improve with Trail Running 18:50 - How Courtney Adjusts Her Training Day to Day  26:02 - Training Experiments: Successes and Challenges 31:17 - Sleep, Strength, and Self-Care for Peak Performance 36:55 - Embracing the Pain Cave: Courtney’s Mindset Shift 45:36 - Advice Courtney Would Give Her Younger Self 46:43 - How Failure Drives Success in Ultrarunning 49:55 - Behind the Scenes: Sponsors and What Fuels Her 53:45 - How to Follow and Connect with Courtney 55:00 - How to Become a Stronger, Happier and Healthier Athlete   FIND COURTNEY HERE: ► Website: https://www.courtneydauwalter.com/  ► Instagram: https://www.instagram.com/courtneydauwalter/  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 ► Solomon: salomon.com ► The Feed: thefeed.com ► Tailwind Nutrition: tailwindnutrition.com ► Kodiak Cakes: kodiakcakes.com ► SunGod Sunglasses: sungod.co ► Injinji Toe Socks: injinji.com ► Suunto Watches: suunto.com ► Leki Poles: leki.com ► Petzl Headlamps: petzl.com ► Squirrel's Nut Butter: squirrelsnutbutter.com YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO  

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 kylelongfitness@gmail.com Watch this full video on YouTube: https://www.youtube.com/watch?v=DPu3kecBih0  Get 10% off your first order of Precision Fuel and Hydration. I’ve been using their PF30 energy gels for about 18 months, with and without caffeine. I use them for all of my races and longer training runs, including for Tokyo and London. The PF 30 gel is the most efficient way to get 30g of carbohydrate / 120 calories into your system fast. Their  gels have a very mild, neutral taste, something I like to reduce flavour fatigue during longer efforts. The texture is pretty thin, so you can take them without fluids, away from aid stations. Get 10% off your first order of any precision fuel and hydration products with code EXTRAMILEST24 at https://www.precisionhydration.com/   LINKS & TOOLS MENTIONED Tokyo Marathon Shakeout Run on Saturday March 2, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1580859 London Marathon Shakeout Run on Saturday April 20, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1589624 Strength Video 1: https://pathprojects.com/blogs/news/10-minute-strength-workout-for-runners-with-strength-coach-kyle-long Strength Video 2: https://pathprojects.com/blogs/news/strength-follow-along-workout-for-runners-activation-and-prehab Strength Video 3: https://pathprojects.com/blogs/news/push-pull-strength-training-for-runners-upper-body Strength Video 4: https://pathprojects.com/blogs/news/bodyweight-only-leg-and-core-workout-for-runners Precision Fuel and Hydration Gels PF30: https://www.precisionhydration.com/us/en/products/pf-30-gel/    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe  YouTube: https://www.youtube.com/florisgierman  Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.   Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/    Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs      Chapters: 00:00 Intro (Jennifer) 00:27 Intro (Floris) 02:50 Welcome Jennifer! 04:17 Running smarter not harder. 08:18 Going beyond limits, the perception of an age barrier. 11:38 From higher intensity to slowing down in training. 13:10 MAF training “guard rails”, max heart rate and running by feel. 15:53 Advice for people starting out with heart rate training. 17:29 Training in the heat (Australia) 18:40 Recovery strategy for a short turnaround of events, plus breaking records! 21:36 Starting running at different ages. 23:28 Don’t chase the squirrel! Letting go of ego and improving self-awareness. 27:17 Jennifer’s 2023 Chicago Marathon experience. 33:14 Raceday doesn’t always go to plan. Eating on the move? Take your blender! 35:29 Jennifer’s training routine, being an intuitive runner and avoiding injury. 41:07 Looking towards the Comrades Marathon. 43:29 Advice for people looking to go further distances.  46:09 Closing thoughts; training load and strength training as we get older. 52:08 Outro.   FIND JENNIFER KELLETT HERE: Instagram: https://www.instagram.com/jenniek1111 Instagram: https://www.instagram.com/runningfromoldage Strava: https://www.strava.com/athletes/19073319 Facebook: https://www.facebook.com/jennifer.kellett.186   LINKS & TOOLS MENTIONED: Per-Olof Åstrand ~ https://www.topendsports.com/testing/history-astrand.htm Stephen Seiler Ted Talk ~ https://bit.ly/47D2OJQ Comrades Marathon ~ https://www.comrades.com/ Vitamix blender ~ https://amzn.to/3Qya8PT   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT 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 running coaching program that Jennifer Kellett is a part of 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. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life.    Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q      CHAPTERS: 0:00 How to deal when something doesn't go according to plan 3:13 Sponsor LMNT 4:24 Welcome coach Ben Edusei and Amelia Vrabel 5:09 Amelia: How easy is your easy running? 7:33 Ben: prioritizing running with physical and mental well-being. 11:05 Amelia: On the struggle bus? Get off the bus! 13:17 Low heart rate training, training volume and speedwork. 19:40 Amelia: Social media and ego. 21:57 Ben: The MAF test as a measurable counter to the ego. 23:11 Floris & Ben: The comparison trap and the inner critic. 26:01 Ben: Making recovery your priority. 27:36 Amelia: Framing how health foundations affect running. 28:28 Floris: Sleep and training volume. 30:41 Amelia: A running diet for success. 33:06 The physical effects of digital behavior, being present. 38:30 The day you stop racing, is the day you win the race. 43:45 Implementing strength and mobility as a habit. Your Why. 53:37 When race day doesn’t go according to plan. 1:08:05 Amelia: Closing thoughts. 1:09:23 Ben: Closing thoughts. 1:10:03 Floris: Learning, journaling and mindset. 1:12:08 The power of community. 1:13:13 Find out more about Ben and Amelia. 1:14:33 Floris: Closing thoughts.   FIND COACH AMELIA VRABEL HERE: Website: https://www.focusedfootsteps.com Instagram: https://www.instagram.com/focusedfootsteps Twitter: https://twitter.com/amelia262 Strava: https://www.strava.com/athletes/6278182   FIND COACH BEN EDUSEI HERE: Website: https://benedusei.com  Instagram: https://www.instagram.com/ben_edusei  YouTube: https://www.youtube.com/@benedusei479  Strava: https://www.strava.com/athletes/45106672  Twitter: https://twitter.com/ben_edusei     LINKS & TOOLS MENTIONED: PB Program (running coaching): https://www.pbprogram.com    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT 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 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. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned. Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q    CHAPTERS: 00:00 Intro 02:36 How Todd got into running 06:33 Learning patience and looking after your feet! 12:28 Fundamentals for non-elite runners, Todd’s routine. 16:43 Challenges and benefits with low heart rate training 20:45 First race day experiences 25:50 Further training cycles and races, beat your average! 28:19 What is your Why? 30:45 Running all seasons in Ontario 34:23 The perfect race morning 36:24 Heart rate monitoring, watch tech and metrics. 41:51 Base-building and adding in speed 47:37 Running isn’t just running 50:11 The role of recovery in training 53:18 Keeping active while desk-working, beauty of the trails. 56:22 Increasing volume of low intensity running 1:01:41 Find out more about Todd 1:02:13 What Todd learned through his running experiences. 1:04:06 Closing thoughts, don’t be afraid to ask for help! 1:07:10 Outro – about the PB Program   FIND TODD MARENTETTE HERE: Instagram: instagram.com/altramarathonman    LINKS & TOOLS MENTIONED: Garmin Fenix watches - amzn.to/3RS6a6Y  Polar H10 chest strap HRM - amzn.to/3LYV644 PATH projects apparel - /pathprojects.com Altra Footwear - amzn.to/3S1Rxhp Danny Dreyer Chi Running - youtube.com/watch?v=VrHyT-D1se8  Dr Mark Cucuzzella - youtube.com/watch?v=wCbr-dkUi7Q Dr Phil Maffetone - youtube.com/watch?v=_TPrenWWK9U Coach Amelia Vrabel - youtube.com/watch?v=rW6mr8A_dpA Coach Ben Edusei - youtube.com/watch?v=-mIcYyVqXNw    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT 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 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! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.   Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers.    Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs   CHAPTERS 00:00 Breathing techniques to improve your running 03:45 The power of the breath. Kasper’s journey to getting the word out 08:04 State regulation through breathwork, minimal effective dose 11:56 Breathing strategies for athletes, Hypoventilation (under breathing) 17:16 The less you ventilate, the more you respirate 19:28 Balancing training load with breathwork as an aid to health and performance 21:47 Breathing practice for endurance running and recovery 31:07 Functional and dysfunctional breathing, hyperventilation and trauma 40:46 Posture and breath, desk athletes’ hips and glutes 51:07 How to coordinate movement and breath 1:01:31 Breathwork Masterclass with Kasper 1:06:09 Ways to become a strong, healthier and happier athlete 1:10:32 Outro and enter to win contest   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 KASPER VAN DER MEULEN HERE Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach.  ► Website: https://breathworkmasterclass.com/ ► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/     LINKS & TOOLS MENTIONED ► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo ► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC ► Scott Jurek books https://amzn.to/3ZEg4Ls ► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v ► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs   EXTRAMILEST SHOWS MENTIONED: ► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo ► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk ► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com   MORE ABOUT KASPER VAN DER MEULEN: Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences. Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials. Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   More info about our running coaching program can be found at https://www.pbprogram.com .   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.   Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise.  Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0   CHAPTERS: 00:00​ how your sport performance can improve significantly 03:06​ how Jen became a mental health coach for athletes 05:15​ how mental health starts in the body 06:54 ​recognizing mental health issues in athletes 10:56​ getting to the root causes of stress responses, looking at biology 16:02​ anxiety and depression as symptoms, not isolated states 17:01​ practical ways to manage anxiety in the moment 20:29​ inflammation with anxiety and depression 22:31​ nail the basics, then get to the “fancy” stuff 23:47​ stress of a busy schedules and talking about our emotions 28:47​ potential benefits of cold exposure 36:29​ light and mood, circadian rhythms, SAD lamps 40:57​ injury and identity with sport 44:04​ journaling, stream of consciousness writing and gratitude 47:39​ laughter is the best medicine! 53:48​ transformational journeys for athletes 58:22​ holistic approach to training and health 1:00:22​ mental health after racing, finding that dopamine hit! 1:03:03​ find out more about Jennifer 1:04:32​ closing thoughts Floris   FIND JENNIFER SCHMIDT HERE: ► Instagram - https://www.instagram.com/ignitehealthcoaching ► Website - www.igniteyourhealth.ca ► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/    LINKS & TOOLS ► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube.     We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.   Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ    CHAPTERS: 00:00​ Training like a hybrid athlete 03:05​ Advice for newer athletes 05:54​ Transition from high intensity to slowing down 08:07​ What is a hybrid athlete? 10:45​ Strength, individualized training and healthy ageing 12:55 ​Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17​ Race day examples from Matt: what worked and what didn’t! 26:29​ Dealing with adversity, how we talk to ourselves 34:26​ Optimize motivation and discipline 38:08 ​Important lessons learned from David Goggins 41:20​ Pulling from different energy systems 43:24​ What Matt and Floris noticed after taking Creatine 53:33​ What footwear is right for you and why 1:02:01​ Nutrition principles as a hybrid athlete 1:07:39​ Find out more about Matt 1:08:32​ Advice for athletes looking to improve long term 1:10:47​ Final thoughts Floris   FIND MATT CHOI HERE: ► Coaching/website - https://mattchoi.co ► YouTube - https://www.youtube.com/@MattChoi ► Instagram - https://www.instagram.com/mattchoi_6 ► TikTok – https://www.tiktok.com/@mattchoi6   LINKS & TOOLS ► David Goggins https://davidgoggins.com ► Creatine https://amzn.to/44rolCZ ► Peter Attia https://peterattiamd.com ► Andrew Huberman https://hubermanlab.com ► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health. Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE  CHAPTERS: 0:00 How to enjoy your running practice 3:00 Sponsor LMNT 4:35 How Kyle got into meditation out of necessity 13:40 How to get into consistent meditation 18:30 How meditation can improve your running 21:20 MAF training experiences and learnings 26:50 Why and how Kyle stopped drinking alcohol 28:20 Advice for first 6 months of MAF training 31:10 Kyle’s first MAF training breakthrough with Kyle  34:00 Base building and high intensity running 35:21 Advice to start with MAF running 37:00 Lifestyle changes, taking a look under the hood 38:05 How combine working late, dad mode and running? 43:12 Floris shares his skateboard tour experiences 45:17 Night shift workers and sleep approach 48:50 Sacrifices to reach big goals 53:35 Cutting out alcohol, setting up support system 57:28 Poster Floris office, My Life In Weeks 1:01:40 Having fun besides drinking alcohol 1:06:55 Advice for athletes looking to improve 1:08:46 Closing thoughts Floris 1:09:44 How to run and be present 1:11:35 Personal Best Program Community   FIND MARCO HERE: ► Instagram - https://www.instagram.com/kylewhalum/   LINKS AND TOOLS MENTIONED ► My Life In Weeks - 4k poster: https://bit.ly/4kweeks ► Center For Resilience - https://www.davidlynchfoundation.org ► Reframe Drinking App - https://bit.ly/reframe-app ► Katy Perry Tour - https://www.katyperry.com/tour/    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to  http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com