The Extramilest Podcast

Latest Episodes:

#78: Transform Your Runs, Join a Crew, with Liam Lonsdale Nov 30, 2023

Show notes

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

#77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett Nov 18, 2023

Show notes

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/

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

#76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei Oct 29, 2023

Show notes

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/

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

#75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette Oct 13, 2023

Show notes

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/

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

#74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen Sep 30, 2023

Show notes

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 solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com .

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

🚨 GIVEAWAY!! Win a $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.

#73: Mental Health Struggles Of Athletes: Coping Strategies for Success Sep 15, 2023

Show notes

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.

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

#72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi Aug 31, 2023

Show notes

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

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.

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

#71: How to Balance Running & Life: Tips for Non-Elite Runners Jul 30, 2023

Show notes

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.

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

#70: Heart Rate Variability (HRV) Training, with Marco Altini Jul 24, 2023

Show notes

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.

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.

To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com

#69: MAF Low Heart Rate Success with Maria Lurenda Westergaard Jul 14, 2023

Show notes

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

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

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