“Relish the obstacles. A hot day is heat training. A rainy day is mental toughness training. When you stop avoiding obstacles and start relishing them as opportunities to problem-solve, you become an unshakeable runner." - Kerry Ward on The Extramilest Show #123​

Kerry Ward transformed more than 150,000 lives. We 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.
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Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at ​​https://drinklmnt.com/flo

Click HERE to watch the full video with coach Kerry Ward

Topics covered:

• ​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

​CLICK HERE to watch this new video.

Or listen on Spotify and Apple Podcasts.

A few important lessons from my conversation with Kerry Ward.

1. “This moment is what you paid your money for.” This is the ultimate reframe for the “pain cave.” The low point isn’t a sign that something is wrong; it is the “sacred place” you sought out. You didn’t pay for the easy miles; you paid to see who you become when things get difficult.
2. “50% of the work is just getting out the door.” The mental friction of starting is often higher than the physical cost of the run itself. If you can win the battle against the front door, you’ve already won the biggest challenge of the day.
3. “The ‘Rat Study’ of Hope.” Mindset is a 240x force multiplier. Just as the rats in the study swam for 60 hours instead of 10 minutes once they knew rescue was possible, a runner who maintains hope can unlock massive physical output that the body otherwise keeps in reserve.
4. “Be tough on yourself, but kind to yourself.” Improvement requires a “gentle grit.” Push your boundaries, but don’t turn every session into a pass/fail test. If you can’t hit your target splits, adjust the pace and finish the workout. A “slow” finish is always better than a “fast” DNF.
5. “Wade into the waters of growth fully.” Growth only happens at the edges of your comfort zone. To get to the “peaks” of performance, you have to be willing to experience the “valleys” of fatigue and uncertainty without pulling out.
6. “Compartmentalize: Run the song you’re in.” The total distance is a mental trap. Break the run into manageable segments, the next corner, the next aid station, or Kerry’s “Song Strategy”: run for one song, power-hike for the next. This removes the burden of the “big goal.”
7. The Final Word: “How do you keep going? You just keep going.” — Kerry Ward

Hope you enjoy this new video, CLICK HERE to watch it.

Cheers,
Coach Floris Gierman

P.S. Last week I ran a 50k / 31 miles in the Grand Canyon and recorded two new podcasts with Molly Seidel and Ryan Hall. See more on my IG and my Strava. Can't wait to share these new episodes with you soon!

P.P.S. Get a Free 7 Day Trial to our new Personal Best Running Club HERE! If you want to stop guessing and start applying the training science, this is where the work actually happens. You get structured heart rate-based training plans, live coaching with me and our team, and a community of runners all working toward their next breakthrough. There are daily discussion topics to keep you consistent, monthly accountability challenges so you follow through, and monthly masterclass sessions with experts like Dr. Phil Maffetone, Lawrence Van Lingen, Coach Scott Johnston, and more. Try it completely risk-free with a free 7-day trial at skool.com/personalbest.