Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living. In this conversation, we discuss: Lessons learned from MAF low heart rate training. Mistakes William made in training and racing. Advice 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/SrI6GmzAAy4      CHAPTERS: 0:00 - Introduction 0:38 - Free PDF Low HR Training Guide  2:32 - LMNT Sponsor 3:45 - William's Running Journey and Lessons from Arthur Lydiard 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout 20:07 - William’s Advice for His Younger Years 22:47 - Intuitive Training and Learning to Adjust Based on Body Feedback 30:31 - Transitioning to Low Heart Rate Training 37:15 - Chicago Marathon: Challenges, Learnings, and Fueling Strategy 41:09 - Pacing and Nutrition Plan 48:06 - Root Causes of Injuries and Incorporating Strength Training 52:35 - Daily Routines for Injury Prevention and Performance 57:14 - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention 58:53 - Tips for Stronger, Healthier, and Happier Running   LINKS & TOOLS MENTIONED ► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15  ► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg  ► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl    FIND WILLIAM BARTH HERE: ► Strava: https://www.strava.com/athletes/47813247    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program that William is part of: https://www.pbprogram.com/  ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com/  ► Website: 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

Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program.     Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/      Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM  CHAPTERS: 0:00 - Intro 0:30 - Brent’s Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent’s Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete 1:08:52 - Favorite Takeaways and Lessons   FIND BRENT CUNNINGHAM:  ► Facebook: https://www.facebook.com/brent.cunningham.79    LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s ► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U ► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo  ► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie  ► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket  ► Killam PX: https://pathprojects.com/products/killam-px ► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo    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      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.     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

Dr. Rangan Chatterjee, a renowned doctor and podcast host, shares his insights on improving running performance through sustainable habits. He emphasizes the importance of making small changes and creating supportive environments for long-term training success. Dr. Chatterjee discusses the emotional aspects of running, encouraging joy over competition. He also reflects on his London Marathon experience, highlighting the value of community support. Listeners learn actionable tips for injury prevention and the benefits of a balanced training approach.

Join Andy Wheatcroft, a 57-year-old runner from Dallas who transformed from an 'unfit tub of blubber' to qualifying for the Boston Marathon after a decade of dedicated training. He shares his journey through low heart rate training, emphasizing patience and community support. Andy discusses overcoming injuries and setting realistic running goals, while also reflecting on the emotional aspects of running. His story is not just about racing; it’s about personal growth, finding joy in every mile, and making running a sustainable part of life.

Courtney Dauwalter, an ultra running champion known for her incredible endurance and enthusiasm, shares her journey and insights. She discusses how she balances ambition with the necessity of rest and the mental strategies for embracing discomfort during races. Courtney emphasizes the importance of recovery, adaptability in training, and self-care, highlighting how facing pain can lead to personal growth. Listeners will glean practical tips on trail running and learn how to cultivate a positive mindset for both training and racing.

Matteo Franceschetti, co-founder and CEO of Eight Sleep, shares expert insights on sleep optimization. He discusses the three pillars of health: nutrition, workout, and sleep. Listeners learn practical tips for deeper sleep and optimal performance, including the impact of caffeine and alcohol. Matteo explores common sleep mistakes and gender differences in sleep needs. He emphasizes the importance of consistency, environment, and specialized technology for better sleep quality, empowering athletes to enhance their performance through proper rest.

A personal update reveals lessons learned from racing and a holistic approach to fitness. The host highlights the benefits of cross-training and individualized training regimens. Emphasizing mental health and personal growth, the conversation touches on the joy of diverse activities. Personalization in training is explored, along with insights into writing a book that simplifies complex ideas. The importance of a beginner's mindset is stressed, encouraging listeners to embrace humility and learning in their journeys.

John Birtchet-Sharpe, a 55-year-old runner who transitioned from being overweight to qualifying for the Boston Marathon, shares his inspiring journey. He discusses the psychological benefits and challenges of running and the importance of community support. John highlights his experiences with low heart rate training and how it improved his marathon performance. He emphasizes balancing training with life and the significance of consistency, recovery, and realistic goal-setting in achieving long-term running success.

Brendan Leonard from Semi-Rad shares the raw truth of running, from marathons to ultras and finding joy in self-led neighborhood adventures. He discusses the mental toughness needed for ultra running, creating memorable events, and his unique writing ethos. Brendan's advice includes seeking new challenges, staying positive during tough situations, and embracing unconventional goals for long-term running.

Legendary runner and ambassador for the sport of running, Eliud Kipchoge, shares his top running tips for athletes of all levels. The episode dives into Kipchoge's routines, philosophies, and advice for improving performance, offering exclusive insights into the world of elite running.