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. Susan Bayes is a passionate runner and advocate for finding joy in the sport. At 56 years old and a mother of three, Susan shares her inspiring journey from starting with Couch to 5K to achieving marathon success. She shares training strategies, community support, and the mental aspects of running. Watch this full video on YouTube: https://youtu.be/0bYjtQ3iPqE CHAPTERS: 0:00 - Running through Couch to 5K 0:45 - My Book "Running Breakthroughs" is available now! 1:28 - LMNT Sponsorship 2:26 - How she got into running and her personal journey 4:50 - Transition from 5K to half marathons 6:19 - Growing as a runner, exploring low heart rate training. 8:54 - Using running as a coping mechanism during tough times. 10:32 - Talk about joining a running club. 11:18 - Backyard challenges and ultra running. 14:40 - Change in approach to training and mindset. 24:40 - Pain versus discomfort during races. 28:01 - Balance nutrition and the importance of being kind to oneself 30:06 - Finding community in running. 32:47 - Competitive nature and Parkrun experiences. 35:10 - Advice for younger self and importance of community. 39:24 - Overcoming injuries and mental strategies in racing. 46:35 - Favorite races and experiences shared. 51:04 - Cold exposure experiences 1:00:32 - Tips for runners stuck in their journey. 1:02:35 - How to become a stronger, healthier, happier athlete. 1:03:28 - Important closing thoughts. LINKS & TOOLS MENTIONED ► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/ ► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs ► Our Personal Best 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

My new book Running Breakthroughs is available now as audiobook, authographed book and eBook at https://florisgierman.com. It's a summary of 10 years podcasting lessons, takeaways from coaching thousands of athletes and my own breakthroughs in running and life. Today Round 5 with Dr. Maffetone on The Extramilest Show. Overtraining is one of the most common reasons runners plateau, burn out, or get slower despite training harder. Dr. Maffetone breaks down how hidden stress, poor recovery, and misunderstood nutrition can quietly sabotage performance + tools to build health first so speed and consistency can follow. Watch this full video on YouTube: https://youtu.be/NO6GBkODkR4 CHAPTERS: 0:00 - Low Heart Rate Training + Overtraining + Recovery 1:43 - Running Breakthroughs signed copies 2:42 - My favorite running apparel Path Projects 3:22 - Round 5 with Dr. Phil 4:41 - What creates athlete breakthroughs 10:16 - How stress slows you down 14:28 - The "gray zone" & low heart rate training 20:29 - Lactate shuttles & aerobic speed 27:44 - Why low HR training doesn't work for some 32:47 - Refined carbs & brain health 36:07 - Common carbs & better alternatives 39:16 - Are there better bread options? 42:45 - What athletes should eat 44:45 - Potatoes, rice, and carbs explained 47:22 - Cholesterol & fat myths 52:47 - Testing nutrition instead of guessing 54:37 - Why enjoyment matters 56:40 - Common training misconceptions 58:17 - Overtraining warning signs 1:02:15 - Resting heart rate & hidden stress 1:09:48 - Strength training and why it matters 1:14:05 - Recovering from burnout 1:18:55 - Where to find Dr. Phil's study 1:19:38 - How to be a healthier, stronger, happier athlete FIND DR. MAFFETONE: ► Website: https://maffetonemusic.com/ ► Frontiers Full Paper by Dr Maffetone: https://tinyurl.com/frontiers-maffetone ► Press Release Brain Research: https://maffetonemusic.com/press-release-brain-research LINKS & TOOLS MENTIONED ► My new book Running Breakthroughs: https://florisgierman.com/ ► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs ► Path Projects: https://pathprojects.com/flo ► Dr. Phil's Study: https://maffetonemusic.com/ ► Episode with Brent Cunningham: https://youtu.be/L3vsBmqelq4 ► Episode with Dr. Marco Guazzelli: https://youtu.be/C8rxNRDPMCI ► Episode with Dr. Rangan Chatterjee: https://youtu.be/mF0CCpy3Dzo ► Episode with Kilian Jornet: https://youtu.be/cU7cNo7ZwUk ► Episode with Mark Allen: https://youtu.be/YlBUJTIggyA YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► My book Running Breakthroughs as Audio book, Printed Book & eBook: https://geni.us/runningbreakthroughs ► Our Personal Best 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

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

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. "I was in absolutely no shape to do any running. It was brutal. I could barely hang on for 20, 25 minutes of just walking at a decent clip." - Chris Neil Chris Neal went from overweight and barely able to walk 25 minutes on a treadmill at age 50, to completing 19 marathons in just 4 years. At 54, he's running all World Marathon Majors. He lost 30 pounds, quit drinking, and transformed his life. As a member of our Personal Best Running Coaching Program for 2.5 years, Chris built the structure, community, and guidance he needed to succeed. Learn more at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/MICsUjvaaYU CHAPTERS: 0:00 - He Could Barely Walk 25 Minutes 01:31 - My Book "Running Breakthroughs" is Now Available! 02:06 - LMNT Sponsorship 03:10 - From Drinking Daily to 19 Marathons 04:00 - Overweight & Out of Shape at Age 50 06:28 - Lost 30 Pounds in 6 Months 07:24 - The Injury Cycle That Plagued Him for Years 08:50 - "I Want the Golden Years to Be Golden" 10:14 - Best Advice for Out-of-Shape Beginners 12:14 - When He Decided to Race His First Marathon 13:28 - Training for Phoenix With Zero Structure 14:04 - Meeting Tommy Rivers & Ashley Paulson 15:30 - Mile 19: The Wall That Destroyed Him 23:00 - Why He Joined a Coaching Program 23:41 - From 4:55 to 3:57: His Breakthrough Race 26:41 - Running All 6 World Majors in One Year 30:25 - How to Get Into Sold-Out Marathons 38:07 - His #1 Recovery Secret: Daily Naps 45:09 - Quitting Alcohol & Finding a New Addiction 52:52 - "The Body is Amazing If You Give It a Chance" LINKS & TOOLS MENTIONED ► Donate to Organization for Autism Research (OAR) and the Run for Autism Team: https://support.researchautism.org/2026London/ChrisNeil ► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Join the Personal Best Running Coaching Program: https://www.pbprogram.com/ FIND CHRIS NEIL: ► Strava: https://www.strava.com/athletes/30078230 ► Instagram: https://www.instagram.com/seechrisrunmore 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

Round 1 with movement specialist Lawrence van Lingen changed thousands of runners' lives. In this new conversation, we explore how runners get unstuck, how breath creates instant change, and how elite performers use awareness and play to find breakthroughs. Lawrence wrote an incredible foreword for my new book Running Breakthroughs that just launched. It's available as audiobook, hardcover, paperback and ebook on my site https://florisgierman.com (with bonuses and bundles) and Amazon worldwide (https://geni.us/running-breakthroughs) Watch this full video on YouTube: https://youtu.be/QSv1bEWjepE CHAPTERS: 0:00 - Unstuck your running 2:53 - From performance to presence: finding flow 4:23 - Running Breakthroughs update 6:05 - How Lawrence's approach has changed over time 11:00 - How personal experiences shape growth and perspective 13:50 - Why different tools work for different people 15:33 - Letting go of performance pressure 20:50 - Staying present and enjoying the journey 23:34 - Practical breathwork for runners 29:54 - Breath holds and safety awareness 40:48 - Stress, recovery, and nervous system balance 47:29 - Visualization and building belief 50:34 - Intuition and trusting decisions 56:44 - Adapting to change and modern life 59:07 - What the Flow Rope is and why it matters 1:03:14 - Strengthening the feet and movement mechanics 1:11:53 - Rediscovering flow and vulnerability 1:16:06 - Happy hip hack 1:18:10 - Where to find Lawrence 1:19:21 - Closing Thoughts LINKS & 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 ► Path Projects: https://pathprojects.com/ ► My First Episode with Lawrence: https://youtu.be/zDJrNa-tO8c ► Buy a Flow Rope - https://innerunnerstore.myshopify.com/ ► Lawrence Community Membership: https://www.lawrencevanlingen.com/store ► Video Transform Your Feet with These Rehab Exercises, The Beginning: https://youtu.be/B7aUinIxeF0 ► Video The Happy Hip Hack for Better Running & Balanced Movement: https://youtu.be/vOdqpJjDH_A ► Video Basic Crawling Patters: https://youtu.be/rz-wjcjYUOI FIND LAWRENCE VAN LINGEN ► Website: https://www.lawrencevanlingen.com/ ► Instagram: https://www.instagram.com/lawrencevanlingen/ ► Youtube: https://www.youtube.com/@LawrencevanLingen 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

My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more. Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8 CHAPTERS: 0:00 – Finish Strong: Janneke's first marathon lessons 0:55 – Running Breakthroughs book is out NOW! 02:39 – My favorite running apparel by Path Projects 3:24 – Introducing Janneke & Amsterdam Marathon check-in 6:05 – Low heart rate training and building consistency 8:13 – How Janneke overcame injuries 10:47 – Tips for runners struggling with slow easy runs 11:27 – How Janneke noticed progress 13:40 – Building confidence through longer runs 15:18 – Finding rhythm and consistency 16:25 – How to stay motivated on tough days 19:23 – Growing up in a running family 23:00 – How to dial in your race day nutrition 24:00 – Fueling and hydration: training vs. race day 25:21 – Race plan: pacing, heart rate, and goals 30:47 – Halfway point reflections (21K mark) 33:11 – How music can boost performance 34:05 – Breaking the marathon into 3 parts 39:03 – Nutrition strategy during the race 40:23 – Emotions in the final stretch 44:10 – Facing pre-race nerves and fears 48:51 – Planning the next marathon 50:01 – Reflections on patience, balance, and growth 52:57 – Closing thoughts and how to be a stronger, happier, & stronger athlete LINKS & TOOLS MENTIONED ► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Heart Rate Calculator: https://extramilest.com/hr-calculator ► PB Program: https://pbprogram.com ► Eliud Kipchoge episode: https://youtu.be/7E6TNeoOC3Y ► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4 ► Dr. Phil Maffetone episode: https://youtu.be/_TPrenWWK9U ► Dr. Stephen Seiler episode: https://youtu.be/dxODgYXOO7w YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best 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

Discover the secrets to optimizing your training by mastering heart rate zones! Learn about six practical methods, including the Talk Test and the MAF Method, to find your ideal training range. Dive into nasal breathing techniques and their benefits. Explore percentage-based zone training and the Kalvonen Formula for personalizing your approach. Plus, gain insights into lab testing for the most accurate results. Combining these strategies can take your performance to the next level while avoiding burnout!

Lewis Wu is one of my running training partners and someone I've shared many trail adventures with: long climbs, heat, altitude, fatigue, and plenty of laughs. As the CEO of COROS, he didn't fall in love with running right away; it was data, curiosity, and steady progress that drew him in. From those first "boring" miles to recently finishing a brutal 100K, Lewis has built endurance with patience, consistency, and a willingness to keep showing up no matter how hard it gets. Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/Ub-Qbq8OTws CHAPTERS: 0:00 – Discomfort, data & focus: Lewis Wu on building breakthroughs 1:23 – LMNT sponsorship 2:16 – Favorite memories with Eliud Kipchoge 4:45 – How Lewis started running 8:42 – Lessons from his first 50k race 11:50 – Multi-sport athlete mindset 16:11 – Balancing multiple sports vs focusing on one 19:17 – Managing a busy life and training 22:00 – Advice to younger self and new athletes 25:35 – Handling marathon nerves and setbacks 28:54 – Mental strategies during races 36:25 – Recovery and training balance 41:36 – Adventure with Kilian Jornet & key takeaways 45:20 – Heart rate training and data insights 48:32 – COROS watch features & running data basics 52:11 – Using fitness testing and setting heart rate zones 59:56 – The power of journaling and self-reflection 1:01:41 – Future plans and upcoming adventures 1:04:17 – Where to find Lewis 1:05:15 – Closing thoughts FIND LEWIS WU HERE: ► Strava: https://www.strava.com/athletes/20304513 ► Instagram: https://www.instagram.com/lewiswu_ LINKS & TOOLS MENTIONED ► COROS: https://coros.com/ ► COROS Product Testing with Lewis: https://tinyurl.com/COROS-Testing ► Colorado Summit Adventure with Kilian: https://youtu.be/9ojzZACntSk ► Episode with Kilian Jornet: https://youtu.be/OJZO-t6O5Bk ► Episode with Eliud Kipchoge: https://youtu.be/7E6TNeoOC3Y YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best 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

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren't real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY CHAPTERS: 0:00 – Mindset, lab testing & trail running with coach Amelia & Scott 1:03 – LMNT Sponsorship 2:11 – Mindset and the power of a beginner's approach 5:40 – Handling setbacks: responding vs reacting 7:21 – Floris' daughter's mile run story & lessons 10:43 – Transitioning from road running to trail running 16:10 – Lessons from Kilian Jornet 18:53 – Coaches' lab testing experiences & takeaways 25:35 – Coach Amelia: Talk test & nasal breathing crossover 27:32 – Coach Amelia: Zone 1 & Zone 2 training and building phases 28:47 – Coach Amelia: Speedwork paces & heart rate targets 37:38 – Coach Scott: Lactate test process & insights 40:14 – Results and key training learnings 51:22 – Sweat testing results & electrolyte strategies 57:07 – Staying consistent with strength, mobility & recovery habits 1:03:35 – Habit tracking, scheduling, and training 1:08:50 – Final thoughts & advice for runners FIND AMELIA VRABEL HERE: ► Extramilest Show #27 with Amelia Vrabel: https://youtu.be/rW6mr8A_dpA ► Website: https://www.focusedfootsteps.com ► Instagram: https://www.instagram.com/focusedfootsteps ► Twitter: https://twitter.com/amelia262 ► Strava: https://www.strava.com/athletes/6278182 FIND SCOTT FRYE HERE: ► Instagram: https://www.instagram.com/run4fryes/ ► Strava: https://www.strava.com/athletes/89685446 LINKS & TOOLS MENTIONED ► Extramilet Newsletter: https://extramilest.com/subscribe/ ► Kilian Jornet Episode About Trail Safety & Respecting Nature: https://youtu.be/9ojzZACntSk ► Precision Hydration Sweat Testing: https://www.precisionhydration.com/sweat-testing/our-sweat-tests YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best 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

Join biomechanics expert Jay Dicharry, author of "Running Rewired" and "Anatomy for Runners", as he shares insights on keeping runners injury-free. Discover why runners need more than just running in their routines and learn essential strength training techniques for stronger bones and tendons. Jay breaks down the importance of foot health for optimal performance, highlights the benefits of using the Mobo Board, and offers practical advice for preventing common injuries like plantar fasciitis. Tune in for a wealth of knowledge that every runner can apply!