#116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me

Dec 8, 2025

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Today one of the most vulnerable, challenging, and meaningful videos I've ever made... A deep dive into how you can experience breakthroughs in your running and life.

This episode is different than usual. It's a presentation I recorded while trying to run a Sub 3 hour marathon and let's just say, not everything always goes exactly according to plan. It's how we respond to these situations that matters most.

This episode has many visual examples that are better experienced while watching the video, vs listening to it. It could probabably still work as a podcast too.

After about 27 minutes something unexpected happens on this run. You can either listen to it, or fast forward 6 minutes to 33 minutes, for a detailed summary and conclusions.

Watch this full video on YouTube: https://youtu.be/_Hz1zJblJ5A

CHAPTERS:

0:00 How to Run a Breakthrough
1:26 Running Advice from Eliud Kipchoge, the GOAT
1:59 What is a Running Breakthrough
4:33 Real Examples of Running Breakthroughs
5:50 The Most Common Challenges Runners Face
7:39 Understanding Healthy Heart Rate Training
9:22 5 Ways to Calculate Your Easy & Hard Zones
10:50 How to Start Heart Rate Training
11:12 The 3 Training Dials You Must Master
11:52 Finding the Right Weekly Running Volume For You
13:54 Sample Training Week (Breakdown & Structure)
16:08 My Exact Running Watch Settings
17:06 What Running Flow Is And How to Access It
20:21 The Power of Living an Unhurried Life
21:44 How Journaling Can Improve Your Running Performance
22:37 How to Handle Running Frustrations
23:21 4 Drills to Help You Run with Ease
26:30 How to Finish Strong
32:03 Crossing the Finish Line
32:29 Marathon Recap, lessons learned
34:07 How to Transform Your Running and Life

LINKS AND TOOLS MENTIONED:

► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com

► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs

► HR Training Zone Calculator: https://bit.ly/hr-calculator

► MAF 180 formula: https://philmaffetone.com/180-formula/

► Talk Test: https://youtu.be/AoB2AMUq8Wg

► Lactate Testing: https://bit.ly/3WAbI5z

► Flow Rope: https://innerunnerstore.myshopify.com/

► Path Projects: https://pathprojects.com/

► Join Our Personal Best Running Coaching Program: https://www.pbprogram.com

PODCASTS SHOWN:

► Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y

► Courtney Dauwalter's Advice to Improve Your Running: https://youtu.be/OTgwIEAN3B4

► Kilian Jornet's Advice to Race Faster: https://youtu.be/OJZO-t6O5Bk

► Lawrence van Lingen: Unstuck Your Running: https://youtu.be/QSv1bEWjepE

► Heido Moreno From Struggling Runner to Running Success: https://youtu.be/f5DBINpRv78

► Wiliam Barth Reveals the Truth About Low Heart Rate Training: https://youtu.be/SrI6GmzAAy4

► Dr. Phil Maffetone Interview by Floris Gierman about Heart Rate Training, Nutrition and Recovery: https://youtu.be/_TPrenWWK9U

► How Ayako Ran Her Best Times Over 50: https://youtu.be/DI0cOUQRU1I

► Daniel Edwards - What If You Could Shave 1 Hour Off Your Marathon Time? - https://youtu.be/n-Sr9whnctc

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT