The Extramilest Podcast

“I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping.” - Duc Trần This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I Duc Trần (Strava) doesn’t seem to do things by halves. From entering his first triathlon and first marathon within an Ironman competition, to a full-on CrossFit background, he had made great gains indeed. However, through injury and feeling broken at the end of events, Duc researched and discovered MAF training and subsequently enrolled in the Marathon PR Program. When the Boston Marathon 2020 was postponed, Duc decided to try to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to document his journey.  In this conversation we take a deep dive into his marathon training and how he was finally able to run his first Sub 3 Hour marathon.  Hope you enjoy this conversation with Duc! ---  IS THE MARATHON PR PROGRAM RIGHT FOR YOU? I just added 15 new video stories from members of the Marathon PR Program. You can learn their lessons, their challenges, takeaways and incredible improvements here: https://extramilest.com/marathon/  There has never been a better time to become a stronger, healthier and happier athlete. Watch this quick video and join the movement today as a Marathon PR Member. ---  FIND DUC TRAN ON STRAVA: https://www.strava.com/athletes/21836302 Links and tools mentioned: Duc's 2:56:12 Marathon on Strava Marathon PR Program Garmin Forerunner 945 (watch) Garmin heart rate monitor (chest strap) Hoka running shoes Hoka Clifton shoes Nike Next% shoes MAF test FIND FLORIS GIERMAN HERE:  YouTube - https://www.youtube.com/florisgierman Strava - https://www.strava.com/athletes/1329785 Instagram - https://instagram.com/extramilest My Training Course - https://extramilest.com/marathon/ Facebook Group - https://www.facebook.com/groups/209003219602686 FOR ALL SHOW NOTES: https://www.extramilest.com/34

Mike Ko, aka Kofuzi (IG | YouTube) is in his own words “a non-elite road runner who vlogs about marathons, half marathons and being a non-elite”. He is a father of two young kids, based in Chicago. Kofuzi shares his journey with MAF low heart rate training, the world of vlogging, some of his favorite training and racing tools, as well as family life and adjustments made around the current Coronavirus. When he started with MAF training, he initially had to slow down from a 7:30 min / mile (so 4:39 min / km) on his regular runs to a 11:00 to 11:30 min / mile (7:08 min/km) at MAF. Yet over time he has been able to shave several minutes per mile at the same HR.   There are no sponsors for this podcast. If you are looking for a running training program, focused on low heart rate training and some higher intensity workouts, check out my training program. This is not only for marathoners. Right now is a great time for base building especially when you’re running mostly solo. More info at www.extramilest.com/marathon   All show notes from this episode can be found at www.extramilest.com/33   I apologize for some parts of this interview with poor audio & video, unfortunately Zoom and Skype experienced some glitches that seems more common these days, but we made it work.   Hope you enjoy my conversation with Kofuzi!   ---    FIND KOFUZI HERE:  YouTube - https://www.youtube.com/kofuzi Instagram - https://www.instagram.com/kofuzi Strava - https://www.strava.com/athletes/20649629 Twitter - https://twitter.com/WordOfKo Facebook - https://www.facebook.com/kofuzi/ FIND FLORIS GIERMAN HERE:  YouTube - https://www.youtube.com/florisgierman Strava - https://www.strava.com/athletes/1329785 Instagram - https://instagram.com/extramilest My Training Course - https://extramilest.com/marathon/ Facebook Group - https://www.facebook.com/groups/209003219602686 LINKS AND TOOLS MENTIONED:  Hal Higdon training plan Jeffrey Silver – Extramilest interview Low heart rate training – after 100miles (Kofuzi video) Maffetone – Extramilest resource Polar Vantage V Polar Flow Suunto heart rate belts Polar heart rate sensors SHOW NOTES Kofuzi’s background / bringing up the rear / pole vault [3:40] Couch to marathon! done that, thanks and… stop [6:30] Getting back into running [10:35] Changing-up training / new marathon goals [13:50] Training on Nike Team / endurance vs speed work [16:25] Jeffrey Silver, Dr. Phil Maffetone [18:40] First 100 miles of low HR training [19:50] Optical HR monitor vs chest HR strap [22:15] The motivation to keep trying / new goals [23:40] Progress in low HR training [25:30] To the present [28:00] MAF formula [31:45] Sleep and stress as factors to training and running [33:00] Training volume [34:25] More on sleep - as a recovery tool [36:15] Making it all happen – parenting, training, creating content [41:10] Current context of Coronavirus [44:05] Running tools (watch, heart rate monitor) [47:10] HR training in relation to physical and weather conditions [50:55] Needing the bathroom [52:10] Training adjustments relating to cancelled events [54:15] Ways to boost immune system in current health climate [57:40] Run more! Base building [59:50] What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

"People train too hard on their easy days and not hard enough on their hard days." Taren Gesell aka Triathlon Taren (IG | YouTube) started out playing baseball, skateboarding and Curling competitively. After finding Triathlon at University he went on to become an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition. In this interview, Triathlon Taren gives us an honest and entertaining account of his beginnings, having an apparently typical Curler’s lifestyle, through the trials which led him to compete in sprint, Olympic and half-Ironman races and to help many amateur triathletes with healthy lifestyle and triathlon training tips. We discuss MAF heart rate training for triathletes, power meters for running and cycling, a periodized training approach, low-ish carb nutritional approach and much more. This episode is brought to you by PATH projects running apparel. My go to running gear are the

"There is so much fear, and perhaps rightfully so, about COVID-19. And, what if... If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work... That all is interconnected. What if... this corona virus is here to help us? To reset. To remember. What is truly important. Reconnecting with family and community. Reducing travel so that the environment, the skies, the air, our lungs all get a break." - Gurpreet Gill   Gurpreet Gill is an intuitive energy healer and breathwork practitioner. Through her own experiences, she has become specialized in healing from trauma in a variety of ways.    On The Extramilest podcast I speak with different guests about ways to become a stronger, healthier and happier athlete and human being. The mindset and stress management are important elements of this, especially right now.    Due to the Corona Virus outbreak that impacts everyone, I wanted to have a conversation about stress, uncertainty, trauma and also the opportunities and the positive impact that can come out of all of this.    Last week I came across a beautiful poem written by Gurpreet Gill that was powerful and thought provoking. I knew our paths were meant to cross. Hope you enjoy our conversation that will start off with her poem.   FIND GURPREET GILL HERE:  Website - gurpreetkgill.com Instagram - @consciousbreathworkwithg Facebook - @breathworkforhealing Book a 1 on 1 session: gurpreetkgill.com/schedule/   SHOW NOTES Gurpreet reading her “What if” poem [1:00] Floris perspective of the Coronavirus unfolding [6:30] Gurpreet’s perspective of the Corona Pandemic and change is on the way [8:20] How two near death experiences helps Gurpreet understand trauma [11:25]   How she sees control being stripped and how people can get through it [24:10] What Floris has noticed in the behavioral change of society in a short period of time [28:30] How everyone deals with this situation in their own way [34:45] How Floris experienced the first 2 weeks of the Corona pandemic outbreak [37:17] How Gurpreet transitioned from Fight, Flight or Freeze mode to becoming into the present mode [40:20] Going from taking photos from everything and actually being fully present [44:00] Asking for help [48:00] We are going to look back at the next few months for the rest of our lives [51:00] Dealing with fear and an invitation of healing [56:30] Breathing exercise when you are noticing you are feeling stressed [58:00]   Things Floris noticed with his resting heart rate and MAF heart rate for a few days [59:30] Mind, body, spirit connection [1:01:40] How to connect with Gurpreet for a 20 - 30 minute session [1:05:05]   FIND FLORIS GIERMAN HERE: Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland. Having suffered with chronic asthma and nasal breathing difficulties for over 20 years, Patrick McKeown studied the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia. As a breathing expert, Patrick has helped many people overcome similar issues to his own and has worked extensively with athletes. His latest book, The Oxygen Advantage, aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training. In today's conversation we take a deep dive into the effects of mouth and upper-chest breathing on the body and the benefits of nose-breathing in running and daily life. DISCLAIMER: Never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The gear ships worldwide and is only available at PATHprojects.com. 🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube. Watch this full interview on YouTube. FIND PATRICK HERE:  Twitter Facebook Instagram Oxygen Advantage website YouTube LinkedIn Podcasts LINKS AND TOOLS MENTIONED (includes affiliate links) The Oxygen Advantage (Book) nasal dialator Cottle's maneuver BOLT score Maximum Breathlessness Test finger pulse oximeter Xavier Woorons Christian Guilleminault Buteyko Clinic George Dallam Book - Body, Mind, and Sport, by John Douillard Oxygen Advantage - YouTube channel SHOW NOTES The right way to breathe! The impact of breathing on emotions, sleep and physical exercise [4:10] Becoming a breathing expert. Patrick’s background. [6:10] Nasal breathing and running – starting out [8:55] Variation in facial structure and race [11:10] Switching from mouth to nose-breathing – an extra load, forcing the body to make adaptations [12:20] Flo’s nasal breathing experiments – air hunger improvement over 6 weeks [15:55] BOLT (The Body Oxygen Level Test) score [17:00] The optimum way to breathe (nose breathing, slow breathing), water loss through mouth breathing [19:40] Pulse oxygen meter experiment [21:45] Optimal numbers for blood oxygen saturation, nose-breathing and increased CO2 in the blood [23:40] Breath-holding; going harder and faster without over-doing it [25:05] Repeated sprint ability [29:05] How do you breathe during sleep? [31:30] DISCLAIMER: never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. [36:10] Products and resources for children (Buteyko Clinic) [36:25] Heart-rate and pace with nasal breathing, race breathing strategy [40:15] George Dallam – nasal breathing, athlete performance study [41:50] There is an energy cost associated with breathing: expired oxygen through nose breathing vs. mouth breathing [43:55] Improving an athlete’s BOLT score, advice for the recreational and elite athletes [47:15] Benefits of bringing breathing into your warm-up [49:45] How long do the benefits of nasal breathing last? Everyday functional breathing and breath-holding [53:25] Dr. John Douillard – nasal breathing and the zone state, human ancestry [55:50] Nasal breathing, starting with your next run [58:30] Multiple practices - don’t overdo it! [60:15] FIND ME, FLORIS GIERMAN HERE:  Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels.  Last year she set a BIG GOAL to run her first Sub 3 Hour Marathon. Most athletes running Sub 3, will make it "just" under 3 hours in 2:59, or maybe a few minutes faster. At the recent CIM marathon, she skipped the entire 2:50’s and finished in an impressive 2:49! In this episode we talk in detail about: running in Alaska how she sets and accomplishes big goals mindset strategies to overcome challenges heart rate training her MAF progress journaling details and much more In our conversation Julianne shares many great insights that you can apply directly to your own training, racing and life.  Julianna is part of the Marathon PR Program, a holistic approach to marathon training, running smarter, not harder. More info can be found at extramilest.com/marathon I hope enjoy my conversation with Julianne Dickerson What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments!  ---  Show notes: Chi Running Book - https://amzn.to/37OJH0C Danny Dreyer, founder Chi Running - https://extramilest.com/25 Digital Minimalism Book - https://amzn.to/2RKfcDB Some of the topics discussed: Julianne’s background in running [3:00] Running in Anchorage, Alaska [8:50] Treadmill walking at 30% [13:00] Summer training and racing in Alaska [15:00] Some of Julianne’s favorite workouts [22:00] Her CIM marathon race week experience [28:00] Racing by heart rate [33:20] How to get through tough spots in unknown terrain in races [36:10] Setting big goals and how to make them happen [44:00] Julianne’s race day nutrition [50:00] Importance of consistency, volume and low intensity training [51:45] How Julianne goes about note taking [54:50] Recommendations Julianne would give herself as a younger runner looking to improve [1:10:50] How Chi Running has helped Julianne’s running [1:13:25] The 3 types of people you need in your life [1:18:45] Ways for other athletes looking to improve their performances Find Julianne Dickerson here: Strava - https://www.strava.com/athletes/20649839 Instagram - https://www.instagram.com/juls_dickerson Facebook - https://www.facebook.com/julianne.pettey Marathon PR Program - https://extramilest.com/marathon/ Find Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest YouTube: https://www.youtube.com/user/florisgierman Extramilest Facebook Group: https://bit.ly/2M3qP40 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways.  There are several misconceptions about MAF Training that I'm addressing in detail in today's podcast. Today a different episode, no guest, just me Floris Gierman.  I would love to hear from you, what are your thoughts on MAF Training? Do you have any experience with it? Please let me know in the comments.  Show notes: Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT Marathon PR Program: http://www.extramilest.com/marathon Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 Jonathan Walton Extramilest Show: https://youtu.be/_6pwxJE5iVk Larisa Dannis Extramilest Show: https://youtu.be/MU8Pe5G2vjM Josh Sambrook Extramilest Show: https://youtu.be/Xz0VCzk7BZA Jason Cherriman: https://youtu.be/2i0TVzLRqXU Julianne Dickerson: https://youtu.be/AQjJur3Mrig?t=398 Mark Cucuzzella: https://youtu.be/ROJXu3VvyhI Mark Allen: https://youtu.be/YlBUJTIggyA Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest YouTube: https://www.youtube.com/user/florisgierman Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

The video of this full interview is available here: https://youtu.be/rW6mr8A_dpA   Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWalking.   Amelia is also an active member of the Marathon PR Program and the Extramilest Community. It has been very exciting to follow her running progress over time.    We discuss the things she has learned over the years, both as an athlete and running coach.    What I really like about Amelia is how honest and humble she is about challenges as an athlete.    When she started out with low heart rate training, she had to slow down a lot, from a 9 min / mile to (5:35 min / km) to a 14 min / mile (8:40 min / km) There was and still is some walking involved in her workouts, especially where she lives at altitude, in hilly Colorado. We discuss her mindsets and strategies for training and racing.    I have 1 favor to ask. If you have ever gotten any value out of the Extramilest Show, please take 10 seconds to rate the show, or even better, take 30 seconds to write a short review for The Extramilest Podcast here: http://bit.ly/extramilest-rate   Currently there are about 40 ratings for the show and it’s my goal to get this to 100+. It really helps legitimize this show. In 2020 there are several high profile guests on my wish list. Your help with a rating or review will definitely increase my chances to bring these guests on the show.    Find Amelia here:  Strava - https://www.strava.com/athletes/6278182 Facebook - www.facebook.com/focusedfootsteps Instagram - https://www.instagram.com/focusedfootsteps/ Her website: https://www.focusedfootsteps.com/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Links and tools mentioned: Chi Running: https://www.chirunning.com/ MAF Training: https://philmaffetone.com/ Marathon PR Program: https://extramilest.com/marathon/ ChiRunning WorkShops - https://www.chirunning.com/find-a-workshop/ MAF 180 formula - https://philmaffetone.com/180-formula/ Two Week Test - https://philmaffetone.com/2-week-test/ Final Surge training tool - https://www.finalsurge.com/ Elevate for strava - https://thomaschampagne.github.io/elevate/#/landing UCAN nutrition - https://www.generationucan.com/ Garmin Phoenix watch - https://amzn.to/2Z6ml34 Garmin Heart Rate Monitor Run - https://amzn.to/2sQsrbF Garmin Heart Rate Monitor Tri - https://amzn.to/34G4n8O Garmin HRM Soft Strap - https://amzn.to/2sIKaSu Danny Dreyer - http://extramilest.com/25 Show notes: Amelia’s background as a runner [4:00] How Amelia’s mom peer pressured her into running the Boston Marathon [8:05] How Amelia’s approach to running has changed over time [8:50]  How ChiRunning has changed her approach to running [10:20] Amelia’s first experience with ChiRunning and why she didn’t initially practiced it. [11:55] The importance of learning how to walk well before you run + the walk / run workouts [15:50] Learning to relax more to go faster [18:30] What her first experience with low heart rate training and the 2 week test was like [19:10] How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10] How she uses hills to mix up her routes and speed [27:00] Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00] Importance of having the right winter gear with different layers of clothes [34:20] Buying a pair of waterproof shoes and wool socks was a game changer [36:10] Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50] How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40] The type of speedwork Amelia integrates in her training [42:45] The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30] What was Amelia’s experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00] Importance of correct arm swings for efficient running [54:00] Garmin HRM Run monitor that shows left right balance clearly [56:00] Optical heart rate monitor vs chest strap [59:40] The recommendations Amelia would give her younger runner version of herself [1:01:40] The misunderstanding about the value of real easy running [1:02:40] Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10] Why No Pain No Gain doesn’t work and how to go about training instead [1:06:00] When running starts to become a stresses, it’s time to step back and re-evaluate [1:08:10] What’s next running-wise for Amelia [1:09:00] Final thoughts from Amelia to improve as a runner [1:13:10] Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/  

This podcast is also available as full video here on YouTube. Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin.  This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way.  There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules. The program has been live for less than 4 months now and it has been very exciting to see all the progress by the athletes enrolled in this program. You can find out more at www.extramilest.com/marathon What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs.   Without further due, please enjoy my conversation with Jeroen-Pieter van der Vliet. LINKS AND TOOLS MENTIONED: Jeroen Pieter on Strava, Facebook and Instagram Extramilest Facebook Group Marathon PR Program Book Racing Weight by Matt Fitzgerald Book 80/20 Running by Matt Fitzgerald Altra Escalante running shoes Altra Footwear Men's Escalante Racer  Science in Sport Energy Gel GEAR FLORIS USED IN THIS VIDEO: Sony headphones WH1000XM3 Shure SM58-LC Cardioid Dynamic Vocal Microphone  PATH projects 3/4 Rockies raglan shirt black COROS APEX watch SHOW NOTES: JP’s background working at MacDonald and not working out [4:00]  How JP lost a lot of weight and improved his athletic performance [5:15] JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50] His first marathon experience in Amsterdam [6:56] In 2016 JP ran 40 races of various distances [10:10] JP’s bad race experience in the Madrid marathon [13:20] JP’s first experience with MAF low heart rate training [15:20] JP had to speed up instead of slow down to get to his MAF training zone [16:50] Floris’s thoughts on the MAF formula for athletes with a lower or higher max HR [18:60] How much higher HR workouts JP does as part of his marathon training [21:20] The type of higher intensity speedwork JP does [22:33] Integrating some 30k races at marathon pace to prep for the main race [26:30] Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00] JP’s thoughts on strength, mobility and flexibility [33:20] The nutrition, hydration and supplements that work well for JP post workout [35:20] JP’s race strategies based on pace and goal time [37:20] How JP overcomes tough spots in training and racing [40:00] Berlin marathon gear with Altra zero drop shoes [42:30] JP’s race day nutritional strategy and timing with Sis Go gels and caffeine [44:30] How JP was able to lose weight and how this impacted his performance [48:30] JP’s post race recovery strategy to continue training again [49:50] Upcoming race goals for Jeroen Pieter in the coming years [51:50] Recommendations for athletes looking to improve their running training and racing [59:10] JP’s 80 / 20 approach to nutrition [1:01:30] YOU CAN FIND ME, FLORIS GIERMAN, HERE: Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group)  

This podcast is also available as full video here on YouTube. Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T’ai Chi and running or walking.    Danny has coached hundreds of thousands of runners in: energy efficiency injury-prevention intelligent movement  He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras.     I can highly recommend his books Chi Running, Chi Walking and Chi Marathon.    In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life.    This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com    What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs.   Without further due, please enjoy my conversation with Danny Dreyer.     LINKS AND TOOLS MENTIONED: Danny Dreyer on Facebook, Twitter and YouTube Chi Running Website ChiRunning School Book Chi Running Book Chi Walking Book Chi Marathon Wim Hof on the Extramilest Show Monday Mindful video Metronome for running Patrick McKeown - The Oxygen Advantage book Marathon PR Program  PATH projects running apparel    SHOW NOTES: Danny’s background as a runner started with ultra running, unlike most other runners. [3:20] In 1999 Danny launched the ChiRunning method, how it all started [6:00] Applying the principles from Tai Chi to running and what all changes in his running [7:00] Improving is often get rid of what slows you down. [12:10] What is Chi running and what are the benefits [13:30] Why almost all running injuries happen from the knee down and what you can do about it  [15:05] The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55] How and why kids can run beautiful with a natural running form [20:10] The differences between sprinting and endurance running and why different rules applies [23:30] Best breathing approach for endurance running and how to breath correctly [24:15] Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50] Body sensing is a very important skill to learn, how to go about this [34:30] The integration of the metronome and cadence with Chi Running [37:05] Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30] How to run in your ideal cadence and how to avoid your heart rate going up [43:30] Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20] Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20] How a clean running technique can improve and strengthen your muscles [52:00] The Chi Running Instructor Training Program [52:55] How the views on running form from Runners World and other runner media outlets has changed over the years [56:30] The Chi Running School online class [58:40] The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30] How Floris implements the principles of relaxed running at the later stages of a race [1:02:30] Importance of incremental wise improvements, make increases well within your capabilities [1:03:20] YOU CAN FIND ME, FLORIS GIERMAN, HERE:  Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)