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.  Kate Martini Freeman improved from a 4:59 marathon to a 2:58 marathon. She is an endurance athlete, running coach & mother of 2 young kids. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her over the years. Watch this full interview on YouTube: https://youtu.be/Y_vmzyPpsgU    Chapters: 00:00:00 Push it, keep trying! 00:02:45 Sponsors: LMNT, HVMN 00:05:15 Kate's backround as a runner, how it all started for her 00:07:59 Her first marathon at Kona, Hawaii 2002 00:12:07 From 4:59 marathon to BQ and Sub 3 00:14:08 Her first experience cheering on at the Boston Marathon 00:16:04 Kate’s thoughts on pace, strength training, hills, trails, etc 00:18:34 Bringing road athletes to the trails 00:19:28 Common mistakes are by athletes  00:22:52 How Kate deals with the tough spots in a race 00:29:37 How to deal with running injuries 00:37:04 How to deal with colds and illnesses during training 00:39:34 Similarities among successful athletes 00:42:14 Differences in training for younger and older athletes 00:45:28 Differences in training and racing for women and men? 00:47:14 Training and racing strategies 00:49:14 Setting big goals and why Kate performed standup comedy 00:54:24 Dealing with motivation to workout 00:57:14 What recommendation would Kate give a younger version of herself 00:59:12 Any closing thoughts for athletes looking for to improve further 01:00:27 Free weekly newsletter Extramilest.com   FIND OUT MORE ABOUT KATE AND COYOTES RUNNING Kate IG - https://www.instagram.com/freemartini/ Coyotes IG - https://www.instagram.com/coyoterunning/ Website - http://www.coyoterunning.com/ Coyotes FB - https://www.facebook.com/groups/98044145946    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 Website: https://extramilest.com Website: https://pathprojects.com 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 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    🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. 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 May 30th from the YouTube comments.

A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded. We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner. Watch the full YouTube interview at: https://youtu.be/2k9O2DF5c4Y  CHAPTERS  00:00 Intros 3:56 Welcome Scott and Don! About Trail Runner Nation. 8:22 Starting out running, transition to trail 14:42 Early lessons in trail running 21:39 Why people run mostly road vs trails 23:12 Community 29:02 Kids ‘n’ trails, “one is greater than none” 30:11 Running gear & safety considerations 34:18 Things you can’t run without… 39:32 Running identity 45:17 Small habits, motivation 47:07 Common lessons from podcast guests 52:40 Recommendations to get into trail running 58:40 Don’s 200-mile races 1:06:35 Crewing for trail / ultra races 1:08:48 Where to find Don and Scott 1:09:30 Closing thoughts Subscribe on YouTube and hit the bell to see new videos: https://bit.ly/Flo-YT   Thanks to LMNT for sponsoring this podcast! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Scott Warr and Don Freeman are experienced non-elite trail runners, located in Northern California. Trail Runner Nation is one of trail running’s oldest and most downloaded podcasts. I love the TRN podcast and have been listening to them for 10+ years. This is how I initially discovered Dr Phil Maffetone, Dr Mark Cucuzzella and several others.  This conversation was a blast to record because Scott and Don have stories for days from their trail and ultra adventures.    FIND OUT MORE ABOUT DON, SCOTT AND TRAIL RUNNER NATION: Website - https://trailrunnernation.com/ Twitter - https://twitter.com/WeAreNation Instagram - https://www.instagram.com/trailrunnernation/  Facebook - https://www.facebook.com/TrailRunnerNation/ All TRN episodes - https://trailrunnernation.com/category/podcasts/    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ 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 Subscribe to my weekly running newsletter: https://extramilest.com/subscribe/   LINKS AND TOOLS MENTIONED: Trail Runner Nation https://trailrunnernation.com/ Born to Run (book) by Christopher McDougall https://amzn.to/3ZTHWdF Extramilest Show #59 - Coach Jimmy Dean  http://bit.ly/42cuVxn Atomic Habits (book) by James Clear https://amzn.to/3ZOeUw2 Vibram 5 Fingers https://amzn.to/3FtpAYL Tahoe 200 http://bit.ly/3LqjgFo Bigfoot 200 http://bit.ly/3Tj1W74 Cocadona 250 https://cocodona.com/   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 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 H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how to optimize your energy levels, innovations in the keto space, and more!  Watch the full YouTube interview at: https://youtu.be/4xAgnVfCZhc   🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). 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 April 30th.🚨   Chapters:  0:00 Intros 4:28 Welcome to Michael Brandt 6:09 Engineering approach to the human body 9:16 Glucose and ketone energy systems 12:00 Benefits of ketones and ketosis 18:50 US Department of Defense (special ops) contract 20:53 Pioneering ideas and use cases 25:41 Finding the right products in a crowded market 34:26 Self-actualisation through fuel and experimentation 39:31 Protocols for being optimal with ketosis 42:37 The spike and crash profile 45:56 Human body as a platform 49:11 Keeping it simple 51:25 Intuition 52:37 Fuelling for Marathon training and racing & life! 57:46 Healthy scepticism 1:01:03 Running as the parent sport 1:04:07 Michael’s own protocol for implementing Ketone IQ and other products 1:07:28 Energy used by the brain 1:10:10 Developments in the nutrition space, traumatic brain injury 1:15:52 Where to find/follow Michael 1:16:30 Closing thoughts 1:17:36 Outro   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   FIND OUT MORE ABOUT MICHAEL BRANDT:  Instagram: (@bdm_runner) https://www.instagram.com/bdm_runner TikTok: https://www.tiktok.com/@bdm_runner YouTube: https://www.youtube.com/@bdm_runner Twitter: https://twitter.com/bdm_runner Website: michaelbrandt.co Strava: https://www.strava.com/athletes/22928004   YOU CAN FIND ME, FLORIS GIERMAN HERE:  My Running Coaching Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ 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 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 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   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.   Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ.   

This is one of my favorite interviews I’ve ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20 years, over all distances from 5k, 10k and half marathon, to full marathon and ultra distances.  Watch the full YouTube interview at: https://youtu.be/9MB2HII200w CHAPTERS 0:00 start video 8:30 Jimmy’s background as a runner, his first 10K event at 9 years old. 12:35 Favorite; track, treadmill, trail, road? 15:30 Jimmy’s coaching history 19:00 Process orientation vs. outcome orientation 21:05 The War Room, race strategy 24:00 Discomfort levels and how quickly things can turn 25:55 Finding flow in racing and in daily life 33:40 The glass ceiling 45:00 Going after BIG goals 49:30 Injury and form dysfunction 52:25 Running relaxed, being present 53:10 When do you back off in training? 55:55 Best ways to recover 58:40 A Heart Rate Monitor and training without one 1:01:25 Dealing with colds and illness. Below the neck “rule” 1:07:05 Nailing your pre race taper 1:09:40 Recovery based on age and gender 1:12:55 Why Jimmy is a running coach? 1:14:50 Learning from mistakes (the hard way) 1:18:27 Closing thoughts Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   Jimmy is known for getting inside his athletes' heads and his emphasis on training the mind like a muscle. Since 2002, he has coached more than a two-thousand adults (and young people) to run further and run more efficiently by creating an uplifting environment to propel people to break through self-imposed glass ceilings. Jimmy has been running competitively for 30 years (200+ races, including the Angeles Crest 100, the Western States 100 and Badwater 135) and has over 14 years of coaching experience tackling ultra endurance over the last decade. He has helped many runners & athletes to complete their first ultra races and 100 milers, and has personally completed 28+ races of 50 miles (or further) while failing to finish 5 races over that stretch. Personal bests include a 1:18 Half Marathon, 2:56 Marathon, 3:56 50k, 7:07 50 miler & 17:34 100 miler. Jimmy is also the father of two kids who can out-endurance him any day. Jimmy Dean Freeman and his wife Kate Martini Freeman coached me, Floris Gierman, for several seasons when I started running more serious in 2013. They are both incredible runners and coaches at http://www.coyoterunning.com/   FIND OUT MORE ABOUT JIMMY DEAN FREEMAN:  Website - http://www.coyoterunning.com/ Coyotes FB - https://www.facebook.com/groups/98044145946 Coyotes IG - https://www.instagram.com/coyoterunning/ Jimmy IG - https://www.instagram.com/coachjimmydean/   YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com    LINKS AND TOOLS MENTIONED: Video: Los Angeles Marathon 2022 - https://youtu.be/CzNHZA_Kejs Video: My First 100 Mile Run, Long Beach to San Diego - https://youtu.be/1CAxzM2mkrc   Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686  Newsletter Extramilest - www.extramilest.com/subscribe  Personal Best Program: https://www.pbprogram.com/ Website - http://www.coyoterunning.com/ PATH projects - https://pathprojects.com/    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 http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a doctor, an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel.   Watch the full YouTube interview at https://youtu.be/C8rxNRDPMCI CHAPTERS: 03:23 the roots and growth of low heart rate training 12:41 learning from the best 15:11 starting out with low heart rate training and troubleshooting 20:21 balancing high and low intensity workouts 23:54 lactate shuttle, earning the right to do interval training 32:14 lactate testing 35:16 continuous glucose and heat rate monitoring 39:55 important blood work for athletes 53:49 medical concerns before training 56:42 running form, recreational and elite 1:03:22 running relaxed, race mantra, coping with discomfort 1:05:34 blue zones, Harvard longitudinal study of ageing 1:10:03 more about Dr. Mark 1:12:59 closing thoughts   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   ABOUT DR MARK CUCUZZELLA: Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle.     LINKS AND TOOLS MENTIONED: Lydiard Foundation - https://www.lydiardfoundation.org/ Dr. Stephen Seiler TED Talk - https://youtu.be/MALsI0mJ09I The Borg scale - https://bit.ly/3HVlRF7 Polar OH1 heart rate monitor - https://amzn.to/3js4Vg3 Harvard longitudinal study of ageing - http://bit.ly/3jqglB1 Dr Mark Cucuzzella's running store - www.tworiverstreads.com Nutrisense: https://bit.ly/3Xebylh Continuous Glucose Monitor (CGM) - https://bit.ly/3Xebylh If you’d like to try NutriSense, the code FLO25 will give you $25 off the first month. LMNT electrolytes, free sample pack with any purchase: http://DrinkLMNT.com/FLO 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.   PODCASTS MENTIONED: Dr Mark Cucuzzella, Round 1, Extramilest Show #18 - https://youtu.be/wCbr-dkUi7Q Dr Phil Maffetone, Extramilest Show #3 - https://youtu.be/_TPrenWWK9U Dr Phil Maffetone, Extramilest Show #8 - https://youtu.be/PWQOdquPTQ8 Dr Phil Maffetone, Extramilest Show #39 - https://youtu.be/DyE2J5pcWcA Mark Allen, Extramilest Show 5 - https://youtu.be/YlBUJTIggyA Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk Kilian Jornet on Extramilest Show #52: https://youtu.be/OJZO-t6O5Bk Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTD   FIND DR. MARK CUCUZZELLA HERE: Book: www.runforyourlifebook.com Personal site: www.drmarksdesk.com Education Site: www.naturalrunningcenter.com Store: www.tworiverstreads.com Event Series www.freedomsrun.org   YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com    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 http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode?

Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at the 2022 Berlin Marathon.   Andrea has been a member of our Personal Best running coaching program since 2020. To find out more about our running coaching program, go to PBprogram.com   Watch the full video on my YouTube channel at https://youtu.be/LC3Y64lK1TI    I hope you enjoy my conversation with Andrea Hudson.   Chapters: 00:00 Andrea and Floris intros 02:45 Group running 04:58 Andrea’s running journey 14:35 Low heart rate training and race improvements 19:52 Marathon Majors and training cycle going in 26:52 Race day strategy: Berlin Marathon 29:59 Sickness on race day! (London Marathon) 36:10 When it gets tough in the marathon 37:29 Mistakes runners make 38:11 Adventures in CGM’s (Continuous Glucose Monitor) and how we eat 41:48 Recommendations for starting out with low heart rate training 43:49 Reducing stress, visualisation, embracing the weather 47:13 Recovery, brutal foot massage 51:01 What’s next? Goals! 55:18 Closing thoughts 56:58 Outro Floris   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission 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. . LINKS AND TOOLS MENTIONED: Maurten gel - https://www.maurten.com/  Ucan hydrate - electrolytes - https://amzn.to/3v0ZVAW  Oura ring - https://ouraring.com/  NutriSense CGM - https://bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25)  Kneipp German bath salts - https://amzn.to/3YxGQUL Vibrating foam rollers - https://amzn.to/3Yzs3Ja  Personal Best Program: https://www.pbprogram.com/ . YOU CAN FIND ANDREA HUDSON HERE: Strava: https://www.strava.com/athletes/16598442 Instagram: https://www.instagram.com/senorahudson/  Facebook: https://www.facebook.com/andrea.hudson.777  . YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com . 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  

Gareth King, an endurance athlete from Northern Ireland, discusses his impressive running journey using MAF Training. Topics include starting MAF training, nutrition, flexibility with workouts, adding speedwork, race time improvement, running for Northern Ireland, fueling for longer runs, eating routine, patience and consistency, sleep and pre-race nerves, mindset during racing, and closing thoughts.

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO  to get your free sample pack with any purchase. Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB! Watch the full video on my YouTube channel at https://youtu.be/yCrFBO80q_E    CHAPTERS: 0:00 Intro Astrid Feyer 3:48 How it all started, running journey 9:10 Run camp trip Stellenbosch (South Africa) 12:04 No pain no gain, knee operations 13:12 Move to Australia, running and racing again 18:14 Sub 3-hour marathon goal 19:43 A new physio and Maffetone's Big Yellow Book 22:02 Personal Best program, MAF training 25:57 Back to racing, chasing sub 2 hours 50 minutes 31:52 Virtual London Marathon 33:31 Marathon training and preparation 37:47 MAF test updates 39:49 Training volume and parenting 42:54 London, for real! 47:49 Meeting one of your heroes 50:22 Tips for runners 51:12 New York Marathon 52:59 Activities while injured 54:52 Nutrition and high training volume 56:31 Outro   #maftraining #sub3marathon #runfast #marathontraining 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. LINKS AND TOOLS MENTIONED: Phil Maffetone Big Yellow Book of Training & Racing - https://amzn.to/3u3FT8H Personal Best Program - https://www.pbprogram.com/ LMNT Electrolyte Drink - https://drinklmnt.com/ NutriSense CGM - https://bit.ly/3Xebylh   YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com   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 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 

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching.   Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw  CHAPTERS: 0:00 Intro Ryan Hall 2:59 Finding running as a kid 6:27 Running coaching 7:22 Ryan's own training 11:37 Strength training for runners 18:45 Nutrition and strength for runners 22:02 Consistency, avoiding injury 23:50 Mobility for running 26:12 Run Free training program 33:43 The carbon-plated running shoe 35:22 Grand Canyon running 39:45 Love the pain cave 41:47 Relaxation and running 42:41 The pitfalls of comparison with others 43:49 Natural body weight 47:24 Family connections, cross-training 48:30 Failure, spiritual journey 54:30 Ryan’s book: Run the Mile You're In 59:05 Find Ryan here + Hall Steps Foundation. 1:02:18 Paying attention to your passions 1:03:52 Outro   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT ABOUT RYAN HALL: Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That’s a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners. FIND RYAN HALL HERE: Instagram: (@ryanhall3) https://www.instagram.com/ryanhall3 Twitter: https://twitter.com/ryanhall3 Facebook: https://www.facebook.com/ryanhall3 Website: https://blog.ryanandsarahall.com Foundation: https://www.facebook.com/TheHallStepsFoundation/  Run Free Training: https://runfreetraining.com Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav   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 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health.    Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/.  If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.   CHAPTERS: 0:00 Intro 1 (Kara Collier) 1:07 Intro 2 (Floris) 3:34 What is a Continuous Glucose Monitor (CGM)? 6:25 Individual experiences with food 9:27 Normal range to be in, for non-diabetics 11:16 Heart Rate training 13:04 Fasted glucose level 13:56 Correlation between energy and glucose levels 15:47 First Pillars of glucose control: Nutrition 21:30 Melatonin levels in evening or at night 23:25 Fasting, snacking, meal prep and Circadian rhythms 30:00 Second pillar of glucose control: Movement 35:33 Third pillar of glucose control: Stress Management 41:18 Fourth pillar of glucose control: Sleep 44:36 Training intensity and glucose levels 48:26 Floris’ Chicago Marathon 2022 data 57:44 More on Nutrisense and Kara 58:52 Fueling for athletes - rules of thumb 1:01:13 Closing thoughts (Floris) – Nutrisense discount Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete! She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.   LINKS AND TOOLS MENTIONED: Nutrisense: https://www.nutrisense.io/ Continuous Glucose Monitor (CGM) - https://www.nutrisense.io/quiz/start If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month. Oura Ring: https://ouraring.com/ Chicago Marathon video Floris: https://youtu.be/-6X3p9klA5E   FIND NUTRISENSE AND KARA COLLIER HERE: Instagram: https://www.instagram.com/nutrisenseio Facebook: https://www.facebook.com/nutrisenseio Twitter: https://twitter.com/nutrisenseio TikTok: https://www.tiktok.com/@nutrisenseio Website: https://www.nutrisense.io/   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 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT