#113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon
Update: 2025-11-20
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My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com
I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more.
Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8
CHAPTERS:
- 0:00 – Finish Strong: Janneke's first marathon lessons
- 0:55 – Running Breakthroughs book is out NOW!
- 02:39 – My favorite running apparel by Path Projects
- 3:24 – Introducing Janneke & Amsterdam Marathon check-in
- 6:05 – Low heart rate training and building consistency
- 8:13 – How Janneke overcame injuries
- 10:47 – Tips for runners struggling with slow easy runs
- 11:27 – How Janneke noticed progress
- 13:40 – Building confidence through longer runs
- 15:18 – Finding rhythm and consistency
- 16:25 – How to stay motivated on tough days
- 19:23 – Growing up in a running family
- 23:00 – How to dial in your race day nutrition
- 24:00 – Fueling and hydration: training vs. race day
- 25:21 – Race plan: pacing, heart rate, and goals
- 30:47 – Halfway point reflections (21K mark)
- 33:11 – How music can boost performance
- 34:05 – Breaking the marathon into 3 parts
- 39:03 – Nutrition strategy during the race
- 40:23 – Emotions in the final stretch
- 44:10 – Facing pre-race nerves and fears
- 48:51 <span class="yt-core-attributed-string--link-inherit-co
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