Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO

At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity.

Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI

Chapters:

• 0:00 — Introducing Albert Shank
• 1:55 — Somnus Lab Sponsorship
• 2:57 — How to enjoy running for decades
• 3:43 — Albert's 58K Grand Canyon birthday adventure
• 4:10 — How Albert discovered low heart rate training
• 9:12 — Advice for new low heart rate runners
• 15:17 — What Albert understands about MAF training now
• 17:01 — Heavenly Heat Saunas Sponsorship
• 18:07 — Common mistakes in low heart rate training
• 25:01 — How to coach athletes in early frustration phase
• 28:35 — Adjusting for heat, stress, sleep, and illness
• 30:00 — Albert's current running and injury recovery
• 32:06 — How heart rate zones change with age
• 34:36 — Strength training for healthy aging
• 40:12 — Daily movement habits that build strength
• 46:00 — Keeping heart rate low on hills
• 50:18 — Treadmill vs outdoor running for heart rate training
• 51:27 — Weekly volume for runners over 40
• 54:29 — Cross-training for longevity
• 57:05 — Keeping running joyful and playful
• 59:55 — How training changes in your late 50s
• 1:13:55 — Cycling heart rate vs running heart rate
• 1:22:17 — Low heart rate running and keto: pros & cons
• 1:25:07 — Your best running years may not be behind you
• 1:27:17 — Does running performance have to drop with age?
• 1:29:23 — The advice Albert repeats most often
• 1:30:17 — Where to find Albert
• 1:30:59 —How to become a stronger, healthier, happier athlete

FIND ALBERT SHANK:

► Strava: https://www.strava.com/athletes/26803675

► Website: https://hillrunner50.wixsite.com/hillrunner50

LINKS & TOOLS MENTIONED

► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0

► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo

► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c

FIND FLORIS GIERMAN:

► Running Breakthroughs Book: https://florisgierman.com

► Personal Best Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects: 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 how to become a stronger, healthier, and happier athlete.

Learn more about our running coaching program at https://www.pbprogram.com

Affiliate Disclosure:

Some links above are affiliate links. I may earn a small commission at no extra cost to you.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner.

Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk

Chapters:

• 0:00 — Intro
• 1:28 — Heavenly Heat Saunas Sponsorship
• 2:36 — Writing For the Love of the Grind
• 5:08 — 30 years of running lessons
• 8:57 — The most common runner mistakes
• 13:26 — How running can become a form of service
• 16:05 — Strength training, Ryan Hall, and trails
• 20:08 — Somnus Lab Sponsorship
• 21:05 — The London Marathon
• 28:05 — Staying calm under pressure
• 32:34 — How Sarah thinks about failure
• 38:00 — Training intensity and intuition
• 41:55 — Rest, pizza, and underfueling
• 44:25 — Protecting your energy
• 48:56 — Female-specific advice for runners
• 52:24 — Running form and efficiency
• 55:48 — Race recovery done right
• 57:45 — Self-massage and pre-run bodywork
• 1:00:54 — The STEPS Foundation and running as service
• 1:04:38 — What still drives Sarah Hall
• 1:08:30 — How runners can get unstuck
• 1:10:05 — What success as a runner actually means
• 1:12:23 — Advice Sarah would give her younger self
• 1:15:10 — Where to find Sarah and her book
• 1:15:35 — How to become a stronger, healthier, happier athlete

FIND SARAH HALL:

► Instagram: https://www.instagram.com/Sarahall3

LINKS AND TOOLS MENTIONED:

► For the Love of the Grind: https://amzn.to/4sQ5opG

► Side Kick Scraping Tool: https://sidekicktool.com/sarahall

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com

► The STEPS Foundation: https://www.thesteps-foundation.org

FIND FLORIS GIERMAN:

► Running Breakthroughs Book: https://florisgierman.com

► Personal Best Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects: 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 how to become a stronger, healthier, and happier athlete.

Learn more about our running coaching program at https://www.pbprogram.com

Affiliate Disclosure:

Some links above are affiliate links. I may earn a small commission at no extra cost to you.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Ryan Hall is the first American to run a Sub 2:05 marathon. After retiring from pro running, Ryan took up weightlifting & running coaching. In round 2 of our conversation, we discuss strength training for runners, injury prevention, trail running and more in much detail.

Watch this full video on YouTube: https://youtu.be/lHCA5AxPgb0

Chapters:

• 0:00 — Master your mind, master your running
• 0:55 — Introducing Ryan Hall
• 1:28 — Heavenly Heat Saunas Sponsorship
• 2:42 — Morning routine, meditation, and body awareness
• 4:15 — What kind of meditation works best for Ryan
• 8:50 — How to release tension in the body
• 11:53 — Meditation, lifting, and staying present
• 15:12 — Following curiosity from road running to trail adventures
• 18:42 — Advice for road runners getting into trail running
• 21:40 — How to become a more well-rounded athlete
• 25:47 — Trail running, self-trust, and staying calm
• 31:56 — Electrolyte strategy
• 36:17 — Strength training: Build power, stay injury-free
• 45:28 — When to push and when to back off
• 47:47 — Nutrition for gaining muscle
• 52:16 — Tracking calories, protein, and meal prep
• 56:22 — Fueling with carbs, fats, and protein
• 59:25 — Cooling strategies
• 1:03:45 — How to start strength training
• 1:07:01 — Why a simple gym program helps beginners
• 1:09:42 — Hitting plateaus and small gains
• 1:11:29 — Ryan's current goals and measuring fitness
• 1:13:15 — Where to find Ryan and his foundation
• 1:17:34 — How to become a more efficient runner
• 1:19:15 — Why jump rope is great for runners
• 1:23:14 — How to Become a Stronger, Happier, Healthier Athlete

FIND RYAN HALL HERE:

► Instagram: https://www.instagram.com/ryanhall3

► Twitter: https://twitter.com/ryanhall3

► Facebook: https://www.facebook.com/ryanhall3

► Website: https://blog.ryanandsarahall.com

LINKS & TOOLS MENTIONED

► Round 1 Extramilest Show with Ryan Hall on Strength Training: https://youtu.be/5EugD_uoBzw

► Ryan Hall and Floris Gierman running 50k in the Grand Canyon: https://youtu.be/owYvOOx4x2M

► The Hall Steps 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

► My Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest

► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Instagram: https://www.instagram.com/florisgierman

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Extramilest Website: https://extramilest.com

► Path Projects 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 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 new 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 Heavenly Heat Saunas and Somnos Lab for sponsoring this video:

• Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
• Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://drinklmnt.com/flo

Kerry Ward and I discuss what really holds runners back and how to push through it. Kerry shares powerful stories from his races, lessons on saying yes to new challenges, and why the hard moments are actually the ones that matter most. For those who've ever struggled to stay consistent, felt like quitting mid-run, or wondered how to become mentally stronger.

Watch this full video on YouTube: https://youtu.be/wqv8pOcmtCc

Chapters:

• 0:00 — The mindset that gets you through any run
• 0:59 — LMNT sponsorship
• 1:58 — Personal Best Program
• 2:10 — Running Breakthroughs book
• 2:27 — Meet Kerry and what holds recreational runners back
• 6:32 — How to handle low points in a race day
• 13:24 — The science of not giving up (rat study)
• 19:26 — Kerry's YouTube journey
• 22:40 — Check PB Program
• 23:29 — Embracing the low points and why it matters
• 31:14 — Being gentler with yourself in training
• 36:28 — Awareness, presence, & staying connected in the moment
• 37:53 — How to practice gratitude on the run
• 41:07 — Why does cold exposure build mental toughness?
• 45:01 — The power of running with others
• 48:13 — Advice for runners who feel too old or too slow
• 55:56 — Saying yes to new challenges & Kerry's first Ironman
• 1:02:52 — How to say yes more often
• 1:06:00 — Kerry's advice to his younger self
• 1:12:19 — Growth through experience and discomfort
• 1:16:52 — How runners can use visualization for training and racing
• 1:20:30 — Saying yes before you feel ready
• 1:26:03 — How to Become a Stronger, Happier and Healthier Athlete
• 1:29:18 — How to find your running tribe

FIND KERRY WARD:

► Youtube: https://www.youtube.com/@FullTiltWard

► Instagram: https://www.instagram.com/kerryward

LINKS & TOOLS MENTIONED

► Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest

► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs

► Wes Plate Cocodona 250 2021: https://youtu.be/p8we_9JpKg0

► Kerry Ward Cocodona 250 2021: https://youtu.be/h_Lkp5zhcO4

► Path Projects: https://pathprojects.com

► Extramilest Episode with Courtney Dauwalter: https://youtu.be/OTgwIEAN3B4

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Free 7 Day Trial For Our New Personal Best Running Club: https://www.pbprogram.com

► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Path Projects 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 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 new 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 Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris using code Floris.

Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out.

Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8

Chapters:

• 0:00 – The truth about zone 2 training
• 1:00 – Training for the Uphill Athlete
• 1:20 – BEAR mattress sponsorship
• 2:40 – What people get wrong about zone 2 training
• 10:10 – MAF training explained (180 – age)
• 14:11 – What people get wrong about high-intensity training
• 23:18 – Introducing our new Personal Best Running Club
• 24:07 – Recovery times by training zone
• 28:27 – How Jakob Ingebrigtsen runs double threshold sessions
• 34:50 – Balancing volume, intensity, and priorities
• 37:14 – Overtraining signs and recovery debt
• 47:45 – Motivation, body signals, and when to stop
• 51:40 – How to do run-walk training in zone 2
• 55:40 – How to measure progress in run-walk training
• 57:12 – Sample run-walk training week
• 59:22 – Guidelines for beginners starting easy training
• 1:02:04 – How to do cross-training during injury
• 1:05:12 – Lever treadmill tool (injury recovery)
• 1:07:23 – Returning after injury or time off
• 1:13:20 – Training in heat and adjusting effort
• 1:18:58 – Does aerobic threshold improve over time?
• 1:20:58 – Breathing vs heart rate for intensity
• 1:24:00 – Training at altitude (heart rate adjustments)
• 1:25:35 – Where to find Scott, his books, & programs
• 1:27:03 – Final advice for recreational runners to improve without burnout

FIND SCOTT JOHNSTON

► Website: https://evokeendurance.com/

► Instagram: https://www.instagram.com/coach_scott_johnston/

► Evoke Instagram: https://www.instagram.com/evokeendurance/

► Reddit: https://www.reddit.com/r/evokeendurance/

► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598

► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024

► Training for the New Alpinism Book: https://a.co/d/056KjXT1

► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/

► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Path Projects 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 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. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This is one of my favorite podcast episodes I've ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier athlete.

Watch this full video on YouTube: https://youtu.be/vAqQPDXtq5k

Chapters:

• 0:00 – The aerobic foundation every endurance athlete needs
• 1:30 – LMNT sponsorship
• 2:40 – Introducing Scott & Training for the Uphill Athlete
• 6:38 – Why aerobic capacity matters most
• 11:49 – How long it takes to build an aerobic engine
• 14:31 – Aerobic vs anaerobic thresholds
• 18:38 – Aerobically developed vs deficient athletes
• 25:08 – Scott's high-level advice for aerobic development
• 29:47 – How to test aerobic and anaerobic thresholds
• 36:33 – The second threshold test: duration and intensity
• 38:50 – Training stress, recovery, and stagnation
• 43:00 – Injury risk and ramping volume too fast
• 44:48 – Advice Scott would give his younger self
• 54:02 – Fast vs slow twitch athletes
• 59:30 – Threshold workouts and training smarter
• 1:06:16 – When double threshold workouts make sense
• 1:07:24 – Where to find Scott
• 1:09:46 – How to be a healthier, stronger, happier athlete

FIND SCOTT JOHNSTON

► Website: https://evokeendurance.com/

► Instagram: https://www.instagram.com/coach_scott_johnston/

► Evoke Instagram: https://www.instagram.com/evokeendurance/

► Reddit: https://www.reddit.com/r/evokeendurance/

► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598

► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024

LINKS & TOOLS MENTIONED

► Training for the New Alpinism Book: https://a.co/d/056KjXT1

► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR

► Jeff Pelletier Badwater Movie: https://youtu.be/S774m29AYr4

► 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/

► Extramilest Episode with Mark Allen: https://youtu.be/YlBUJTIggyA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best 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/

► Buy my new book Running Breakthroughs: https://florisgierman.com/

► Extramilest Website: https://extramilest.com

► Path Projects 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 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. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This episode focuses on simple, practical tools to reduce stress in daily life, stay calm, and run with more presence. We talk breathing, awareness, mindset, and race-day nerves, and how relaxing on purpose can actually improve performance and enjoyment. Dr. Kasim, a member of our Personal Best Running Coaching Program, shares what's worked for him in training and daily life.

Watch this full video on YouTube: https://youtu.be/MsJ_vyx-CLc

Chapters:

• 0:00 — Training the mind: Stress management for athletes
• 1:15 — LMNT Sponsorship
• 2:22 — How you can reduce stress in everyday life
• 5:50 — Simple stress-reduction habits
• 11:03 — Awareness vs. living on autopilot
• 14:40 — Running with awareness and listening to your body
• 21:53 — How to start a meditation practice
• 28:00 — Is there a "best" time of day to meditate?
• 31:36 — How mindset affects training and progress
• 35:04 — Key lessons and advice for runners looking to improve
• 42:22 — Stress, cortisol, and why sleep gets disrupted
• 44:41 — Practical breathing tools to calm the nervous system
• 54:58 — Gaining perspective and appreciation for life
• 1:00:46 — What long-form meditation teaches athletes
• 1:07:24 — Managing race-day nerves
• 1:11:18 — Simple mental resets to stay calm and positive
• 1:18:55 — Where to find Dr. Kasim
• 1:19:44 — How to become a happier, healthier, stronger athlete

FIND DR. KASIM AL-MASHAT:

► Website: https://centreformindfulness.ca/

► Instagram: https://www.instagram.com/dr.kasimalmashat

► Youtube: https://www.youtube.com/@dr.kasimal-mashat5191

► Spotify: https://open.spotify.com/show/15yQZXEHCp18aTjgTn834x

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

► Path Projects: https://pathprojects.com/

► Dr. Phil Maffetone episode: https://youtu.be/DyE2J5pcWcA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► YouTube - Subscribe to see new videos: http://bit.ly/Flo-YT

► Podcast: https://extramilest.com/podcast/

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Path Projects 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 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 for your free sample pack. Jeff Pelletier shares mental strategies that work for any distance, from 5Ks to marathons to ultras. We explore how to push through low points, problem-solve when things go wrong, and why the hardest moments often become the most meaningful.

Watch this full video on YouTube: https://youtu.be/IR-mAPbqdhk

Chapters:

• 0:00 – Jeff Pelletier on low points, trail running, & finishing strong
• 1:01 – LMNT Sponsorship
• 2:00 – My book "Running Breakthroughs"
• 2:32 – How Jeff found running and what pulled him in
• 6:30 – Road to trail transition
• 9:17 – Advice for runners going from road to trail
• 11:29 – Redefining performance goals
• 17:38 – First trail/ultra races experiences
• 21:58 – Community and mentorship
• 24:48 – What's it like to run a 200+ mile race?
• 32:19 – Right mindset in working through low points in ultras
• 37:22 – The "final 10 miles" feeling
• 43:15 – Badwater 135 experience
• 47:41– When data meets reality
• 50:41 – Reset strategies during a low point
• 58:46 – Sustainability, recovery, and redefining success
• 1:01:41 – How to become a stronger, healthier, and happier athlete
• 1:04:34 – Where to find Jeff

FIND JEFF PELLETIER:

► Youtube: https://www.youtube.com/@JeffPelletier

► Website: https://jeffpelletier.com/

► Instagram: https://www.instagram.com/jpelletier/

► Strava - https://www.strava.com/athletes/2513942

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

► Path Projects: https://pathprojects.com/

► Matt Fitzgerald episode: https://youtu.be/VkDYXUI1x08

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best 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/

► Extramilest Website: https://extramilest.com

► Path Projects 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 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. 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