Advertise on podcast: The Extramilest Podcast

This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways.   If you would like to learn more about Lawrence’s movement programs, check out https://www.innerunner.com   Watch the full video on YouTube here: https://youtu.be/zDJrNa-tO8c    CHAPTERS: 00:00 Massive breakthrough in running 02:50 Welcome Lawrence and thank you! 04:01 Core values, moving from the centre out. 06:17 Going from child to adult, are you the master of your movement?  13:34 Floris’ early encounters with Lawrence and implementing some teachings. 16:59 Being the creator and author of your movement and your life. 22:16 Working with the flow rope 27:23 The softer breath and options opening up, as a result. 28:11 Flow rope and movement, anatomical chains. Extend from the hip! 33:28 Pushing your feet into the ground. 36:22 The “one-and” drill for cadence. 37:53 Improving form, being present, psycho-emotional factors in running. 45:25 Running form indicators. 49:16 When the going gets tough, “oh my word” moments. 53:08 Helping Taylor Knibb (US Triathlete), neural tension. 59:14 Innerunner resources 1:02:10 Reframing and changing mindset, to change the way you run. 1:04:39 Further triathlete training experiences. What’s the long game? 1:07:37 Backwards walking; guidance, injury rehab and avoidance. 1:13:38 Marianne Williamson’s poem, believing and accepting talent. 1:18:56 How to master the Awesomiser 1:21:49 Find out more about Lawrence 1:21:27 Closing thoughts; feeling, creative expression, online presence.   LINKS & TOOLS MENTIONED Website: http://www.innerunner.com/ (How to Master) The Awesomiser: http://tinyurl.com/Awesomiser  Dan Lierberman: http://heb.fas.harvard.edu/people/daniel-e-lieberman Rick Rubin, The Creative Act: A Way of Being (book) ~ http://amzn.to/3S2kIAM Thomas Myers and anatomy trains: http://www.anatomytrains.com/about-us/ Poem by Marianne Williamson: https://bit.ly/47i2rDC    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.   FIND OUT MORE ABOUT LAWRENCE HERE: Website: https://www.innerunner.com/ Instagram: https://www.instagram.com/lawrencevanlingen/    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe  YouTube: https://www.youtube.com/florisgierman  Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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 h

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym.   Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways.   Watch the full video on YouTube here: https://youtu.be/mZNVcdV6u2g      CHAPTERS: 00:00 80/20 Training Fundamentals  04:17 Welcome Matt and Ryan! 08:21 The challenge of slowing down training pace (Matt) 13:04 Zero-high-intensity vs. 80/20 Training (Matt)  15:39 Active strategies for managing pain in training (Ryan) 22:06 Floris’ Berlin Marathon calf issue: rest vs. active preparation (Ryan) 28:51 Pain and damage are not necessarily equal (Ryan) 29:06 Floris’ “Back story” how pain can surprise you and bias confirmed (Ryan) 31:51 Discomfort on raceday and mindset (Ryan and Matt) 35:10 High-intesity training: 100% vs. 90% (Floris) 43:28 The expectation of pain (Matt) 45:55 Contributory lifestyle and belief factors to pain (Floris and Ryan) 50:54 Smiling in the pain cave, mantras (Ryan and Matt) 53:08 Find out about Ryan and Matt’s book, and them! 54:55 Recommendations for athletes to improve   LINKS & TOOLS MENTIONED Pain & Performance (book) - by Ryan Whited and Matt Fitzgerald ~ https://amzn.to/474hTmK 80/20 Running: Run Stronger and Race Faster By Training Slower (book) ~ https://amzn.to/3GHvO7s The Comeback Quotient (book) by Matt Fitzgerald ~ https://amzn.to/3v5iJCy On Pace: Discover How to Run Every Race at Your Real Limit (book) ~ https://amzn.to/3RR7Mh1 Arthur Lydiard ~ https://www.lydiardfoundation.org/ourhistory Dr. Phil Maffetone ~ https://philmaffetone.com/ Everything Is Figureoutable (book) by Marie Forleo ~ https://amzn.to/3GSjth0   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.   FIND OUT MORE ABOUT MATT HERE: Website ~ https://mattfitzgerald.org/ 80/20 Endurance ~ https://www.8020endurance.com/  Dream Run Camp ~ https://dreamruncamp.com/    FIND OUT MORE ABOUT RYAN HERE: Paragon Athletics gym ~ https://paragonathletics.com/ Bio ~ https://paragonathletics.com/personaltraining   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe  YouTube: https://www.youtube.com/florisgierman  Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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: ht

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.   Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California.   We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life.   Watch the full video on YouTube here: https://youtu.be/pSo7Uq2SSfo      Chapters: 00:00 Intro 02:41 Welcome Liam! 03:35 Bay Bandits run crew, spreading the trail love! 05:14 Finding the right running group for you. 14:44 Running and mental well-being. 16:47 Developing a running shoe (and shirt!), spirit of collaboration. 19:44 More on trail shoes and other running gear. 33:49 Little wins vs big crazy goals, coping with injury. 39:43 Advice for runners to improve, including your ups & downs (hills) 47:22 Transitioning from road to trail, slowing down or stopping. 50:04 Meditation, breathwork and mindfulness of the body. 58:13 Where to find out more about Liam. 59:03 Closing thoughts. 1:00:11 Outro   FIND LIAM LONSDALE HERE: Website ~ https://www.liamlonsdale.com Instagram ~ https://www.instagram.com/liamlonsdale  Strava ~ https://www.strava.com/athletes/7262053    LINKS & TOOLS MENTIONED: Harvard Longevity Studies ~ https://bit.ly/3sXo3al Bluezones ~ https://www.bluezones.com/ SPEEDLAND ~ https://www.runspeedland.com/ SPEEDLAND x PATH projects Shoe ~ https://www.runspeedland.com/products/gs-oak  PATH Projects ~ https://pathprojects.com/ Stance socks ~ https://amzn.to/47SQYeG Othership app ~ https://www.othership.us/app Dr. Phil Maffetone – 5-Minute Power Break ~ https://bit.ly/3XxGLjy Andrew Huberman (breathwork) ~ https://bit.ly/47VmOHG Wim Hof (breathwork) ~ https://bit.ly/41gAzyF   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://www.youtube.com/florisgierman  Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.   Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/    Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs      Chapters: 00:00 Intro (Jennifer) 00:27 Intro (Floris) 02:50 Welcome Jennifer! 04:17 Running smarter not harder. 08:18 Going beyond limits, the perception of an age barrier. 11:38 From higher intensity to slowing down in training. 13:10 MAF training “guard rails”, max heart rate and running by feel. 15:53 Advice for people starting out with heart rate training. 17:29 Training in the heat (Australia) 18:40 Recovery strategy for a short turnaround of events, plus breaking records! 21:36 Starting running at different ages. 23:28 Don’t chase the squirrel! Letting go of ego and improving self-awareness. 27:17 Jennifer’s 2023 Chicago Marathon experience. 33:14 Raceday doesn’t always go to plan. Eating on the move? Take your blender! 35:29 Jennifer’s training routine, being an intuitive runner and avoiding injury. 41:07 Looking towards the Comrades Marathon. 43:29 Advice for people looking to go further distances.  46:09 Closing thoughts; training load and strength training as we get older. 52:08 Outro.   FIND JENNIFER KELLETT HERE: Instagram: https://www.instagram.com/jenniek1111 Instagram: https://www.instagram.com/runningfromoldage Strava: https://www.strava.com/athletes/19073319 Facebook: https://www.facebook.com/jennifer.kellett.186   LINKS & TOOLS MENTIONED: Per-Olof Åstrand ~ https://www.topendsports.com/testing/history-astrand.htm Stephen Seiler Ted Talk ~ https://bit.ly/47D2OJQ Comrades Marathon ~ https://www.comrades.com/ Vitamix blender ~ https://amzn.to/3Qya8PT   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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 that Jennifer Kellett is a part of 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. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life.    Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q      CHAPTERS: 0:00 How to deal when something doesn't go according to plan 3:13 Sponsor LMNT 4:24 Welcome coach Ben Edusei and Amelia Vrabel 5:09 Amelia: How easy is your easy running? 7:33 Ben: prioritizing running with physical and mental well-being. 11:05 Amelia: On the struggle bus? Get off the bus! 13:17 Low heart rate training, training volume and speedwork. 19:40 Amelia: Social media and ego. 21:57 Ben: The MAF test as a measurable counter to the ego. 23:11 Floris & Ben: The comparison trap and the inner critic. 26:01 Ben: Making recovery your priority. 27:36 Amelia: Framing how health foundations affect running. 28:28 Floris: Sleep and training volume. 30:41 Amelia: A running diet for success. 33:06 The physical effects of digital behavior, being present. 38:30 The day you stop racing, is the day you win the race. 43:45 Implementing strength and mobility as a habit. Your Why. 53:37 When race day doesn’t go according to plan. 1:08:05 Amelia: Closing thoughts. 1:09:23 Ben: Closing thoughts. 1:10:03 Floris: Learning, journaling and mindset. 1:12:08 The power of community. 1:13:13 Find out more about Ben and Amelia. 1:14:33 Floris: Closing thoughts.   FIND COACH AMELIA VRABEL HERE: Website: https://www.focusedfootsteps.com Instagram: https://www.instagram.com/focusedfootsteps Twitter: https://twitter.com/amelia262 Strava: https://www.strava.com/athletes/6278182   FIND COACH BEN EDUSEI HERE: Website: https://benedusei.com  Instagram: https://www.instagram.com/ben_edusei  YouTube: https://www.youtube.com/@benedusei479  Strava: https://www.strava.com/athletes/45106672  Twitter: https://twitter.com/ben_edusei     LINKS & TOOLS MENTIONED: PB Program (running coaching): https://www.pbprogram.com    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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  

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned. Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q    CHAPTERS: 00:00 Intro 02:36 How Todd got into running 06:33 Learning patience and looking after your feet! 12:28 Fundamentals for non-elite runners, Todd’s routine. 16:43 Challenges and benefits with low heart rate training 20:45 First race day experiences 25:50 Further training cycles and races, beat your average! 28:19 What is your Why? 30:45 Running all seasons in Ontario 34:23 The perfect race morning 36:24 Heart rate monitoring, watch tech and metrics. 41:51 Base-building and adding in speed 47:37 Running isn’t just running 50:11 The role of recovery in training 53:18 Keeping active while desk-working, beauty of the trails. 56:22 Increasing volume of low intensity running 1:01:41 Find out more about Todd 1:02:13 What Todd learned through his running experiences. 1:04:06 Closing thoughts, don’t be afraid to ask for help! 1:07:10 Outro – about the PB Program   FIND TODD MARENTETTE HERE: Instagram: instagram.com/altramarathonman    LINKS & TOOLS MENTIONED: Garmin Fenix watches - amzn.to/3RS6a6Y  Polar H10 chest strap HRM - amzn.to/3LYV644 PATH projects apparel - /pathprojects.com Altra Footwear - amzn.to/3S1Rxhp Danny Dreyer Chi Running - youtube.com/watch?v=VrHyT-D1se8  Dr Mark Cucuzzella - youtube.com/watch?v=wCbr-dkUi7Q Dr Phil Maffetone - youtube.com/watch?v=_TPrenWWK9U Coach Amelia Vrabel - youtube.com/watch?v=rW6mr8A_dpA Coach Ben Edusei - youtube.com/watch?v=-mIcYyVqXNw    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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  

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.   Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers.    Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs   CHAPTERS 00:00 Breathing techniques to improve your running 03:45 The power of the breath. Kasper’s journey to getting the word out 08:04 State regulation through breathwork, minimal effective dose 11:56 Breathing strategies for athletes, Hypoventilation (under breathing) 17:16 The less you ventilate, the more you respirate 19:28 Balancing training load with breathwork as an aid to health and performance 21:47 Breathing practice for endurance running and recovery 31:07 Functional and dysfunctional breathing, hyperventilation and trauma 40:46 Posture and breath, desk athletes’ hips and glutes 51:07 How to coordinate movement and breath 1:01:31 Breathwork Masterclass with Kasper 1:06:09 Ways to become a strong, healthier and happier athlete 1:10:32 Outro and enter to win contest   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.   FIND KASPER VAN DER MEULEN HERE Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach.  ► Website: https://breathworkmasterclass.com/ ► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/     LINKS & TOOLS MENTIONED ► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo ► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC ► Scott Jurek books https://amzn.to/3ZEg4Ls ► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v ► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs   EXTRAMILEST SHOWS MENTIONED: ► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo ► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk ► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY   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   MORE ABOUT KASPER VAN DER MEULEN: Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences. Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials. Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidi

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.   Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise.  Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0   CHAPTERS: 00:00​ how your sport performance can improve significantly 03:06​ how Jen became a mental health coach for athletes 05:15​ how mental health starts in the body 06:54 ​recognizing mental health issues in athletes 10:56​ getting to the root causes of stress responses, looking at biology 16:02​ anxiety and depression as symptoms, not isolated states 17:01​ practical ways to manage anxiety in the moment 20:29​ inflammation with anxiety and depression 22:31​ nail the basics, then get to the “fancy” stuff 23:47​ stress of a busy schedules and talking about our emotions 28:47​ potential benefits of cold exposure 36:29​ light and mood, circadian rhythms, SAD lamps 40:57​ injury and identity with sport 44:04​ journaling, stream of consciousness writing and gratitude 47:39​ laughter is the best medicine! 53:48​ transformational journeys for athletes 58:22​ holistic approach to training and health 1:00:22​ mental health after racing, finding that dopamine hit! 1:03:03​ find out more about Jennifer 1:04:32​ closing thoughts Floris   FIND JENNIFER SCHMIDT HERE: ► Instagram - https://www.instagram.com/ignitehealthcoaching ► Website - www.igniteyourhealth.ca ► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/    LINKS & TOOLS ► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► 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 Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. 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 November 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube.     We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.   Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ    CHAPTERS: 00:00​ Training like a hybrid athlete 03:05​ Advice for newer athletes 05:54​ Transition from high intensity to slowing down 08:07​ What is a hybrid athlete? 10:45​ Strength, individualized training and healthy ageing 12:55 ​Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17​ Race day examples from Matt: what worked and what didn’t! 26:29​ Dealing with adversity, how we talk to ourselves 34:26​ Optimize motivation and discipline 38:08 ​Important lessons learned from David Goggins 41:20​ Pulling from different energy systems 43:24​ What Matt and Floris noticed after taking Creatine 53:33​ What footwear is right for you and why 1:02:01​ Nutrition principles as a hybrid athlete 1:07:39​ Find out more about Matt 1:08:32​ Advice for athletes looking to improve long term 1:10:47​ Final thoughts Floris   FIND MATT CHOI HERE: ► Coaching/website - https://mattchoi.co ► YouTube - https://www.youtube.com/@MattChoi ► Instagram - https://www.instagram.com/mattchoi_6 ► TikTok – https://www.tiktok.com/@mattchoi6   LINKS & TOOLS ► David Goggins https://davidgoggins.com ► Creatine https://amzn.to/44rolCZ ► Peter Attia https://peterattiamd.com ► Andrew Huberman https://hubermanlab.com ► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► 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 Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. 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 October 31st from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health. Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE  CHAPTERS: 0:00 How to enjoy your running practice 3:00 Sponsor LMNT 4:35 How Kyle got into meditation out of necessity 13:40 How to get into consistent meditation 18:30 How meditation can improve your running 21:20 MAF training experiences and learnings 26:50 Why and how Kyle stopped drinking alcohol 28:20 Advice for first 6 months of MAF training 31:10 Kyle’s first MAF training breakthrough with Kyle  34:00 Base building and high intensity running 35:21 Advice to start with MAF running 37:00 Lifestyle changes, taking a look under the hood 38:05 How combine working late, dad mode and running? 43:12 Floris shares his skateboard tour experiences 45:17 Night shift workers and sleep approach 48:50 Sacrifices to reach big goals 53:35 Cutting out alcohol, setting up support system 57:28 Poster Floris office, My Life In Weeks 1:01:40 Having fun besides drinking alcohol 1:06:55 Advice for athletes looking to improve 1:08:46 Closing thoughts Floris 1:09:44 How to run and be present 1:11:35 Personal Best Program Community   FIND MARCO HERE: ► Instagram - https://www.instagram.com/kylewhalum/   LINKS AND TOOLS MENTIONED ► My Life In Weeks - 4k poster: https://bit.ly/4kweeks ► Center For Resilience - https://www.davidlynchfoundation.org ► Reframe Drinking App - https://bit.ly/reframe-app ► Katy Perry Tour - https://www.katyperry.com/tour/    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to  http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. 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 September 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.   Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!   Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI  CHAPTERS: 00:00 HRV to handle load better 01:08 Sponsor: PATH projects and LMNT 2:34 Explaining Heart Rate Variability 6:30 How to measure HRV 16:06 Improving HRV 22:51 Sleep 23:37 Marco integrating HRV data into his own training 27:56 Breath work and breathing 36:04 HRV: guided versus dictated 41:24 Examples from Floris’ training 46:43 Tapering for events 51:08 Positive stress and the limitations of data 52:01 Developments in non-invasive wearables 54:58 Find out more about Marco 56:46 Closing thoughts   FIND MARCO HERE: ► Twitter - https://twitter.com/altini_marco   ► Substack - https://marcoaltini.substack.com/  ► Instagram - https://www.instagram.com/altini_marco/  ► Website - https://www.marcoaltini.com/    LINKS AND TOOLS MENTIONED ► Website - https://www.hrv4training.com/ ► App (search) - HRV4Training ► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp  ► Oura ring - https://ouraring.com/ ► Josh Waitzkin website - https://www.joshwaitzkin.com/ ► Tim Ferriss website - https://tim.blog/ ► Joe Dispenza website - https://drjoedispenza.com/  ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. 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 September 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health.   Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y    CHAPTERS: 00:00 Compare to yourself 02:38 Sponsor: LMNT 03:50 Welcome Maria! Running and background. 05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong 09:05 Maybe I should run a marathon! 11:37 Early stages of Maria’s running journey 15:04 Developing as a runner, using your strengths to improve confidence 18:39 Comparison should be inspiring! 21:06 MAF improvements, data over time 23:40 Other forms of success 25:19 Health first, running performance will follow 27:39 Energy level after running, heart rate indicators 29:16 4 areas of tracking: stress, sleep, nutrition & strength 42:00 Benefits of data and journaling 43:48 Coffee and Floris’ upcoming Berlin Marathon 45:48 Valencia Marathon 51:00 Different types of runners, what really matters? 58:28 Health concerns, running with grief (Copenhagen & Guam) 1:05:00 Calm and low heart training, problem-solving while running 1:07:44 Lessons from low heart training journey, future goal: Marathon at 80! 1:14:00 Find out more about Maria 1:15:35 Closing thoughts   FIND MARIA HERE: ►  Marathon at 80 (website) - https://marathonat80.com/   LINKS AND TOOLS MENTIONED ► Marathon at 80 (website) - https://marathonat80.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4 ► Lori Harder - https://loriharder.com/ ► Team Hoyt - https://teamhoyt.com/ ► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin ► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/ ► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/ ► Copenhagen Marathon - https://copenhagenmarathon.dk/en/ ► Boston Marathon - https://www.baa.org/races/boston-marathon ► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► 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 Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. 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 August 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com