Floris Gierman

Floris Gierman, a 2:44 marathoner and host of the Extra Mile-List podcast, reveals key insights drawn from interviews with elite runners. He emphasizes the importance of slowing down and consistency for new runners, while discussing how life stress influenced his focus on recovery and sleep. The conversation touches on using journaling to track training and adjusting goals realistically. Floris also shares advanced strategies like incorporating heat exposure and cross-training, ensuring a balanced, enjoyable approach to running.

Three running coaches from The Personal Best Program discuss common running mistakes and share tips on how to avoid them. Topics include the importance of easy runs, prioritizing well-being, managing ego and comparison, being present in running, common racing mistakes, the value of a supportive running community, and connecting with the speakers to share running mistakes.

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