The Extramilest Podcast

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. 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

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 https://www.strava.com/clubs/511402/group_events/1580859https://www.strava.com/clubs/511402/group_events/1589624 https://pathprojects.com/blogs/news/10-minute-strength-workout-for-runners-with-strength-coach-kyle-long https://pathprojects.com/blogs/news/strength-follow-along-workout-for-runners-activation-and-prehab https://pathprojects.com/blogs/news/push-pull-strength-training-for-runners-upper-body https://pathprojects.com/blogs/news/bodyweight-only-leg-and-core-workout-for-runnershttps://www.precisionhydration.com/us/en/products/pf-30-gel/ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: www.pbprogram.comhttps://extramilest.com/subscribehttps://www.youtube.com/florisgiermanstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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: 00:00Massive breakthrough in running02:50Welcome Lawrence and thank you!04:01Core values, moving from the centre out.06:17Going from child to adult, are you the master of your movement? 13:34Floris’ early encounters with Lawrence and implementing some teachings.16:59Being the creator and author of your movement and your life.22:16Working with the flow rope27:23The softer breath and options opening up, as a result.28:11Flow rope and movement, anatomical chains. Extend from the hip!33:28Pushing your feet into the ground.36:22The “one-and” drill for cadence.37:53Improving form, being present, psycho-emotional factors in running.45:25Running form indicators.49:16When the going gets tough, “oh my word” moments.53:08Helping Taylor Knibb (US Triathlete), neural tension.59:14Innerunner resources1:02:10Reframing and changing mindset, to change the way you run.1:04:39Further triathlete training experiences. What’s the long game?1:07:37Backwards walking; guidance, injury rehab and avoidance.1:13:38Marianne Williamson’s poem, believing and accepting talent.1:18:56How to master the Awesomiser1:21:49Find out more about Lawrence1:21:27Closing thoughts; feeling, creative expression, online presence. LINKS & TOOLS MENTIONED http://www.innerunner.com/http://tinyurl.com/Awesomiserhttp://heb.fas.harvard.edu/people/daniel-e-liebermanhttp://amzn.to/3S2kIAMhttp://www.anatomytrains.com/about-us/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: www.pbprogram.comhttps://extramilest.com/subscribehttps://www.youtube.com/florisgiermanstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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 https://amzn.to/474hTmKhttps://amzn.to/3GHvO7shttps://amzn.to/3v5iJCyhttps://amzn.to/3RR7Mh1https://www.lydiardfoundation.org/ourhistoryhttps://philmaffetone.com/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: www.pbprogram.comhttps://extramilest.com/subscribehttps://www.youtube.com/florisgiermanstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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: 00:0002:4103:3505:1414:4416:4719:4433:4939:4347:2250:0458:1359:031:00:11 FIND LIAM LONSDALE HERE: Website ~ https://www.liamlonsdale.comInstagram ~ https://www.instagram.com/liamlonsdale ~https://www.strava.com/athletes/7262053 LINKS & TOOLS MENTIONED: 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/apphttps://bit.ly/3XxGLjyhttps://bit.ly/47VmOHGhttps://bit.ly/41gAzyF YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: www.pbprogram.comhttps://www.youtube.com/florisgiermanstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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: 00:0000:2702:5004:1708:1811:3813:1015:5317:2918:4021:3623:2827:1733:1435:2941:0743:2946:0952:08 FIND JENNIFER KELLETT HERE: Instagram: https://www.instagram.com/jenniek1111https://www.instagram.com/runningfromoldagehttps://www.strava.com/athletes/19073319https://www.facebook.com/jennifer.kellett.186 LINKS & TOOLS MENTIONED: Per-Olof Åstrand ~ https://www.topendsports.com/testing/history-astrand.htmhttps://bit.ly/47D2OJQhttps://www.comrades.com/https://amzn.to/3Qya8PT YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: www.pbprogram.comhttps://bit.ly/Flo-YTstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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: 0:003:134:245:097:3311:0513:1719:4021:5723:1126:0127:3628:2830:4133:0638:3043:4553:371:08:051:09:231:10:031:12:081:13:131:14:33 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: www.pbprogram.comhttps://bit.ly/Flo-YTstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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: amzn.to/3RS6a6Yamzn.to/3LYV644/pathprojects.comamzn.to/3S1Rxhpyoutube.com/watch?v=VrHyT-D1se8youtube.com/watch?v=wCbr-dkUi7Qyoutube.com/watch?v=_TPrenWWK9Uyoutube.com/watch?v=rW6mr8A_dpAyoutube.com/watch?v=-mIcYyVqXNw YOU CAN FIND ME, FLORIS GIERMAN HERE: www.pbprogram.comhttps://bit.ly/Flo-YTstrava.com/athletes/1329785instagram.com/florisgiermanextramilest.compathprojects.comextramilest.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 00:00Breathing techniques to improve your running03:45The power of the breath. Kasper’s journey to getting the word out08:04 State regulation through breathwork, minimal effective dose11:56Breathing strategies for athletes, Hypoventilation (under breathing)17:16The less you ventilate, the more you respirate19:28Balancing training load with breathwork as an aid to health and performance21:47Breathing practice for endurance running and recovery31:07Functional and dysfunctional breathing, hyperventilation and trauma40:46Posture and breath, desk athletes’ hips and glutes51:07How to coordinate movement and breath1:01:31Breathwork Masterclass with Kasper1:06:09Ways to become a strong, healthier and happier athlete1:10:32Outro 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...

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 significantly03:06​ how Jen became a mental health coach for athletes05:15​ 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

Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance. Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner! Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI CHAPTERS: 00:00 HRV to handle load better 01:08 Sponsor: PATH projects and LMNT 2:34 Explaining Heart Rate Variability 6:30 How to measure HRV 16:06 Improving HRV 22:51 Sleep 23:37 Marco integrating HRV data into his own training 27:56 Breath work and breathing 36:04 HRV: guided versus dictated 41:24 Examples from Floris’ training 46:43 Tapering for events 51:08 Positive stress and the limitations of data 52:01 Developments in non-invasive wearables 54:58 Find out more about Marco 56:46 Closing thoughts FIND MARCO HERE: ► Twitter - https://twitter.com/altini_marco ► Substack - https://marcoaltini.substack.com/ ► Instagram - https://www.instagram.com/altini_marco/ ► Website - https://www.marcoaltini.com/ LINKS AND TOOLS MENTIONED ► Website - https://www.hrv4training.com/ ► App (search) - HRV4Training ► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp ► Oura ring - https://ouraring.com/ ► Josh Waitzkin website - https://www.joshwaitzkin.com/ ► Tim Ferriss website - https://tim.blog/ ► Joe Dispenza website - https://drjoedispenza.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4 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

Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health. Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y CHAPTERS: 00:00 Compare to yourself 02:38 Sponsor: LMNT 03:50 Welcome Maria! Running and background. 05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong 09:05 Maybe I should run a marathon! 11:37 Early stages of Maria’s running journey 15:04 Developing as a runner, using your strengths to improve confidence 18:39 Comparison should be inspiring! 21:06 MAF improvements, data over time 23:40 Other forms of success 25:19 Health first, running performance will follow 27:39 Energy level after running, heart rate indicators 29:16 4 areas of tracking: stress, sleep, nutrition & strength 42:00 Benefits of data and journaling 43:48 Coffee and Floris’ upcoming Berlin Marathon 45:48 Valencia Marathon 51:00 Different types of runners, what really matters? 58:28 Health concerns, running with grief (Copenhagen & Guam) 1:05:00 Calm and low heart training, problem-solving while running 1:07:44 Lessons from low heart training journey, future goal: Marathon at 80! 1:14:00 Find out more about Maria 1:15:35 Closing thoughts FIND MARIA HERE: ► Marathon at 80 (website) - https://marathonat80.com/ LINKS AND TOOLS MENTIONED ► Marathon at 80 (website) - https://marathonat80.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4 ► Lori Harder - https://loriharder.com/ ► Team Hoyt - https://teamhoyt.com/ ► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin ► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/ ► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/ ► Copenhagen Marathon - https://copenhagenmarathon.dk/en/ ► Boston Marathon - https://www.baa.org/races/boston-marathon ► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25) 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 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? 2 winners will be picked by August 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

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. Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now. Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7” shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5”. The separate short from liner eliminates all chafing, it’s a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO * Here is a great quote by famous music producer Rick Rubin: “Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today, I imagine in 2053 it will be accepted mainstream care!”—Rick Rubin, music producer CHAPTERS: 00:00 Train your brain 02:21 Sponsors: PATH projects, LMNT 04:45 Welcome back Dr. Phil Maffetone! 05:30 B sharp! Music as part of a holistic approach to health. 10:02 Music for athletes 16:22 Listening while exercising, or not. 22:41 Breathing patterns and brain adaptation 25:30 Listening to the body 27:00 Working with Rick Rubin 33:50 Self-doubt 34:45 The 5-minute power break, improving body function 37:50 Hearing new things in music 41:45 Real music vs junk, genre 46:15 Heart rate and music, alpha state, multi-tasking 52:00 Day dreaming vs distraction 53:25 You are addicted to your phone! 57:29 The brain and age 1:00:32 Our passions and dreams 1:01:35 Start line race day nerves 1:07:45 Impact of music on race day 1:10:27 The trainable brain 1:12:33 Where to find out more about Dr Phil Maffetone and his work 1:14:03 Advice to optimize health and performance 1:14:40 More training is often not better FIND OUT MORE ABOUT DR MAFFETONE ► Music website - https://maffetonemusic.com/ ► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa ► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic ► MAF website - https://philmaffetone.com/ LINKS AND TOOLS MENTIONED ► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/ ► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm ► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp ► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC ► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv ► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3 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 Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an...

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover: 1. What is low heart rate training? / Why? 2. How to train with a low heart rate? 3. How to overcome frustrations / challenges with low HR training? 4. The 10 common mistakes with low HR training 5. How much zone 2 training is right for you? 6. When and how to add speedwork? This episode is also available as full video here: https://youtu.be/taO8kKsx448 This is going to be a different episode than normal and I honestly don’t know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track. I did use an external mic, however you do hear me huffing and puffing from time to time, because I’m running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km. Before we start this episode, two comments: This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448 Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe LINKS AND TOOLS MENTIONED: ► My Strava from this run: https://www.strava.com/activities/9029158789 ► Extramilest Show Podcast - https://extramilest.com/podcast/ ► MAF 180 formula: https://philmaffetone.com/180-formula/ ► HR Training Zone Calculator: https://bit.ly/hr-calculator ► Talk Test: https://youtu.be/AoB2AMUq8Wg ► Lactate Testing: https://bit.ly/3WAbI5z ► Personal Best Training Program: https://www.pbprogram.com ► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE ► Marathon pace wristband creator: https://bit.ly/3RVu51w GEAR USED: ► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC ► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves ► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU ► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn ► Hat - Muir Cap - https://bit.ly/3L3foqa ► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo ► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I ► COROS POD 2 - https://amzn.to/3uVcwFV ► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh ► Camera - Go Pro 11 - https://amzn.to/3FZfCiw ► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast ► YouTube: https://bit.ly/Flo-YT Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world’s most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences. Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO. * Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise. * [00:00] Unlocking your full potential [05:08] Welcome Chris! Friendship with Rich Roll [09:14] Scaling up running distance with curiosity [22:05] Journaling, habits, values & principles [25:42] 7x project with Special Operators [37:50] Longevity and consistency, goals and validation [41:45] Training for 7 marathons in 7 days in 7 continents! [58:40] Failure, risk, fear and adventure [1:00:30] Floris’ planned adventures [1:08:18] Why am I doing this? Who do I want to be on the other side? [1:12:06] How to become a stronger, healthier, happier athlete * FIND CHRIS HAUTH HERE: Website: https://www.aimpcoaching.com Twitter: https://twitter.com/aimpcoach Instagram: https://www.instagram.com/aimpcoach * YOU CAN FIND ME, FLORIS GIERMAN HERE: YouTube: https://bit.ly/Flo-YT My Running Coaching Program - https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman * 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. Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health. Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU CHAPTERS: 0:00 Finding strength in slowness 3:36 Welcome Martinus! 4:12 Doctor, I can run a marathon. 7:05 Who is this sport of running designed for? 11:10 If it don’t apply, let it fly 13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment 16:57 Early running club experiences 19:12 Prove them wrong 20:06 The origins and growth of Slow AF Run Club & Foundation! 25:03 Slow AF member momentum.. getting to a million 26:28 Athlete mindset 29:00 Comparison is the thief of joy 30:15 Start slow, be persistent and build consistently. 33:49 Raceday strategy for new runners 36:57 First marathon experience (Detroit) 44:05 Tools for running ~ mental and physical. Goals and habits. 49:33 Writing the book ~ Slow AF Run Club 54:32 Where to find out more about Martinus and Slow AF Run Club 55:46 Advise for runners looking to improve. FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB: https://300poundsandrunning.com/https://slowafrunclub.com/https://amzn.to/44SB4Quhttps://www.instagram.com/300poundsandrunninghttps://www.instagram.com/runslowaf/https://www.facebook.com/300poundsandrunning/https://www.facebook.com/RunSlowAF/https://twitter.com/300lbsandrunnin TOOL MENTIONED: https://amzn.to/3VSdpvA YOU CAN FIND ME, FLORIS GIERMAN HERE: https://www.pbprogram.com/https://bit.ly/Flo-YThttps://www.strava.com/athletes/1329785Weekly running newsletter: https://floris-gierman.ck.page/signup https://www.instagram.com/florisgiermanhttps://extramilest.comhttps://pathprojects.comhttps://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. Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration. Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg CHAPTERS 00:0001:5302:4102:2608:2513:0616:4721:4726:2929:5031:2234:5236:4238:1741:2044:1549:1152:0653:44 MORE ABOUT ANDY BLOW Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books. FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE: Website: https://visit.pfandh.com/Flo10 The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall Book a Sweat Test: https://visit.pfandh.com/flosweattest Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ Strava: https://www.strava.com/clubs/104959 Twitter: https://twitter.com/precisionfandh/ YOU CAN FIND ME, FLORIS GIERMAN HERE: https://www.pbprogram.com/https://bit.ly/Flo-YThttps://www.strava.com/athletes/1329785https://www.instagram.com/florisgiermanhttps://extramilest.comhttps://pathprojects.comhttps://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 To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base. Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I MORE ABOUT WISSAM Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak. FIND WISSAM HERE: https://www.strava.com/athletes/20155392https://www.instagram.com/wissamkheirhttps://bit.ly/3GMnSCC YOU CAN FIND ME, FLORIS GIERMAN HERE: https://extramilest.com/podcast/https://www.pbprogram.com/https://www.strava.com/athletes/1329785https://www.instagram.com/florisgiermanhttps://extramilest.comhttps://pathprojects.com CHAPTERS 0:0000:02:4600:05:1200:06:1600:13:1900:17:3900:20:3500:23:5600:31:2400:35:3400:38:2600:42:5500:49:0500:53:5200:55:2901:00:5201:02:2401:06:3601:07:3701:14:1701:16:0101:20:03 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 PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only) 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 🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 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/.