"It was a new way of falling in love with running for the first time and not seeing it as like a chore or a punishment - it was being there with myself and learning more about myself in a way that I never thought was accessible to me." - Heidi Moreno on Extramilest Show #93 Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. We discuss her learnings through low heart rate...
3 months ago • 2 min read
Hey Reader, One of my favorite ways to measure my fitness and progress is a MAF test. Here’s how it works: Find a flat course (a track, treadmill, or consistent road works best). Warm up for 15 minutes. Run at your Maximum Aerobic Heart Rate (180 - your age = your target HR). And record your pace for each mile or kilometer. You’ll likely slow down as the test goes on — that’s normal! So why did I do it now? Well... 9 months ago I completed the 6 World Marathon Majors (here is a video with my...
3 months ago • 2 min read
BIG THANK YOU to all 300+ people who answered my question "what more content would you like to see in this newsletter, on the Extramilest Podcast and my YouTube channel?"(Congrats Paul Knight for winning the $200 gift card from PathProjects.com) The most requested content is more videos from recreational, non-elite runners, because it's relatable to other runners. Also several requests for specific training / racing content, elite interviews and movement / running / fitness experts. Today a...
4 months ago • 2 min read
"In 2013, I learned how fragile life is. I crossed the Boston Marathon finish line 30 minutes before the bombing, and everything changed in an instant. That day reminded me that running is about much more than times and medals—it’s about community and resilience. Giving away my medal was one of the hardest things I’ve done, but it felt like the right thing to do." - Brent Cunningham. I just launched an inspiring new podcast about The Boston Marathon, with some crazy stories from the day of...
4 months ago • 1 min read
"Some people become obsessed with the data, they can’t function without it, they have stopped tuning into themselves. Eliud Kipchoge doesn’t ignore a niggle, you also shouldn’t ignore a niggle." - Dr Chatterjee. I just launched one of my favorite podcast episodes I've recorded, it's 90 minutes with Dr Rangan Chatterjee. You can watch it HERE on YouTube. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." In Extramilest Show #90 we explore...
4 months ago • 1 min read
Courtney Dauwalter is the G.O.A.T. of Trail and Ultra Running. Last week I visited her in her hometown of Leadville, Colorado to discuss her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun. She is such an awesome, positive and inspiring woman and a beast of an athlete. Her lessons are so applicable to runners of all levels and ages looking to improve. "Every morning, I check in with all my systems: my legs, my feet, my emotions, my...
6 months ago • 1 min read
Hi all, to run your personal best, there are several things to dial in. The right pacing, proper nutrition and hydration are high on this list. Recently I went for a run with my friend Andy Blow from Precision Fuel and Hydration. We discussed: The 3 common nutrition and hydration mistakes that many endurance athletes make. How to avoid these mistakes in training and racing. Optimizing the right nutrition and hydration strategy for race day. Click HERE to watch this video. In this video Andy...
7 months ago • 1 min read
Hi there, another Friday update with my learnings and updates from the running and health space. Netflix Docuseries Netflix has been nailing it with their sports docuseries lately. Their newest one, "SPRINT," follows the world's fastest humans, like Olympic athletes Sha'Carri Richardson, Noah Lyles, and Shericka Jackson. I love the behind-the-scenes look at their training, racing, and daily lives. Two other great sport docuseries on Netflix: Tour de France: Unchained: This series follows...
9 months ago • 2 min read
Hi running friends around the world! For the past 10 years I’ve been running mostly at a low heart rate. Learning how to run at low HR was challenging and frustrating at first. After several months and years, it has become easy, comfortable and enjoyable to train this way! Earlier this year I started swimming for the first time in my life (I used to only swim to survive in the water). Learning to swim has been a challenging and frustrating journey. My first time in a pool with 2 friends, I...
almost 2 years ago • 2 min read
