Episodes

  • From 3:51 to 3:24 Marathon, Training and Racing Tips by John B

    From 3:51 to 3:24 Marathon, Training and Racing Tips by John B
    Jun 30 2024
    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 improve02:58 John's transition from cycling to running07:18 Discussion on the psychological benefits and struggles of running13:04 Psychological aspects of running14:49 Joy and challenges in running16:44 Introduction to low heart rate training and the MAF method26:43 Importance of community and support32:51 Improvements and achievements in marathons using the MAF method36:16 Managing heart rate zones and different training approaches38:52 Advice for new runners41:23 Balancing training with life and work47:30 Boston Marathon preparation52:41 Humility and community56:51 Importance of sleep and recovery59:03 Value of consistency in training and setting realistic goals1:02:02 Adjusting volume and intensity1:03:42 Importance of recovery weeks1:05:27 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
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    1 hr and 7 mins
  • #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)

    #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)
    May 23 2024
    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 Running02:44 First marathon, expectations vs reality 05:50 More than a marathon?09:00 Signing up to first ultra 24 days before the event11:40 Ultra-Something.. how aspects of life apply to ultra-running13:38 If you see it, you can be it!17:46 I Hate Running and You Can Too19:59 The Seven Summits of My Neighborhood24:32 Advice for people going after ultra adventures25:46 Create eventing that you'll remember forever 33:06 Getting older and looking for new challenges38:09 I didn’t have the strength to quit44:10 If you’re feeling bad, do this46:53 Brandon’s writing ethos52:18 Next ultra plans, couples adventure.56:46 Find out more about Brendan58:20 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
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    1 hr and 2 mins
  • #83: Kipchoge’s Top Running Tips for Athletes of All Levels

    #83: Kipchoge’s Top Running Tips for Athletes of All Levels
    May 21 2024
    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

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    2 mins
  • #82: How To Crush MAF Low Heart Rate Training with Scott Frye

    #82: How To Crush MAF Low Heart Rate Training with Scott Frye
    Apr 27 2024
    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 trainingCommon mistakes athletes make in training and racingAdvice 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 training2:29 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
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    1 hr
  • #81: Strength Training for Runners with Kyle Long

    #81: Strength Training for Runners with Kyle Long
    Feb 28 2024
    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/1580859London Marathon Shakeout Run on Saturday April 20, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1589624Strength Video 1: https://pathprojects.com/blogs/news/10-minute-strength-workout-for-runners-with-strength-coach-kyle-longStrength Video 2: https://pathprojects.com/blogs/news/strength-follow-along-workout-for-runners-activation-and-prehabStrength Video 3: https://pathprojects.com/blogs/news/push-pull-strength-training-for-runners-upper-bodyStrength Video 4: https://pathprojects.com/blogs/news/bodyweight-only-leg-and-core-workout-for-runnersPrecision 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.comFree Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785Instagram: instagram.com/florisgiermanWebsite: extramilest.comWebsite: pathprojects.comPodcast: 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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    53 mins
  • #80: Transform Your Running, with Lawrence van Lingen

    #80: Transform Your Running, with Lawrence van Lingen
    Dec 31 2023
    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 running02:50 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 rope27:23 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 resources1:02:10 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 Awesomiser1:21:49 Find out more about Lawrence1:21:27 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-liebermanRick Rubin, The Creative Act: A Way of Being (book) ~ http://amzn.to/3S2kIAMThomas 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.comFree Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785Instagram: instagram.com/florisgiermanWebsite: extramilest.comWebsite: pathprojects.comPodcast: 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 hr and 27 mins
  • #79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited

    #79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited
    Dec 20 2023

    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 

     
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    58 mins
  • #78: Transform Your Runs, Join a Crew, with Liam Lonsdale

    #78: Transform Your Runs, Join a Crew, with Liam Lonsdale
    Nov 30 2023
    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 Intro02:41 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.comInstagram ~ https://www.instagram.com/liamlonsdale Strava ~ https://www.strava.com/athletes/7262053    LINKS & TOOLS MENTIONED: Harvard Longevity Studies ~ https://bit.ly/3sXo3alBluezones ~ 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/47SQYeGOthership app ~ https://www.othership.us/appDr. Phil Maffetone – 5-Minute Power Break ~ https://bit.ly/3XxGLjyAndrew Huberman (breathwork) ~ https://bit.ly/47VmOHGWim Hof (breathwork) ~ https://bit.ly/41gAzyF   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.comYouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785Instagram: instagram.com/florisgiermanWebsite: extramilest.comWebsite: pathprojects.comPodcast: 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 hr and 1 min