"When we flip from 'oh no' to 'oh,' we start to open to our experience." Jud Brewer on The Extramilest Show #128​

Most runners think the solution to race-day nerves is confidence, willpower, or trying to eliminate anxiety altogether. Dr. Jud Brewer argues something different: curiosity. In this week's podcast, we dive into why race-day nerves happen, why fighting anxious thoughts often makes them stronger, and how curiosity can help you perform at your best when it matters most.

These lessons apply to race day, training sessions and also daily life.

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​Click HERE to watch the full video with Jud Brewer.

Topics covered:

• ​0:00 — Jud Brewer on race anxiety, sleep, and flow
• ​1:38 — Precision Hydration Sponsorship
• ​3:15 — Why runners experience race day nerves
• ​6:37 — How uncertainty fuels anxiety before races
• ​7:57 — Anxiety as a negative habit loop
• ​13:04 — How to deal with race nerves
• ​16:05 — Observing thoughts instead of fighting them
• ​19:56 — Heavenly Heat Saunas Sponsorship
• ​21:01 — How runners can be more present
• ​24:02 — Forest bathing, awareness, and connecting with nature
• ​29:25 — Why trail running encourages presence
• ​32:03 — Gratitude, prayer, and rewiring the nervous system
• ​37:45 — How relaxed running calms the mind and body
• ​44:05 — Making hard workouts more playful
• ​46:10 — How to move from anxiety into flow?
• ​52:42 — How to stay in flow
• ​56:15 — How technology and social media can block flow
• ​1:00:51 — Setting better intentions around social media
• ​1:03:20 — Jud’s advice to his younger self
• ​1:08:35 — Breathing techniques for anxiety
• ​1:13:28 — Where to find Jud and his work
• ​1:14:02 — How to become a stronger, healthier, happier athlete
• ​1:14:48 — Jud’s upcoming book Going Beyond Anxiety
• ​1:17:40 — Precision Hydration Sponsorship
• ​1:17:58 — The Power of Being Present
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​CLICK HERE to watch this new video.

Or listen on Spotify and Apple Podcasts.

A few of many quotes from my conversation with Jude Brewer:

1. "Willpower is not the way. So what is the way? Curiosity."
2. "Our brains hate uncertainty."
3. "The more anxious we are, the worse we perform."
4. "Curiosity will conquer fear even more than bravery."
5. "Whenever we try to look and ask, am I in flow? We immediately fall out of it."
6. "We often forget that running is about a whole lot of fun and community and self-challenge. But we get stuck in these 'oh no's and 'what ifs' that make it hard to remember why we're doing this in the first place."
7. "Put on your curiosity superpower cape and learn to fly."

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

Cheers,
Coach Floris Gierman

P.S. This episode is brought to you by Precision Fuel & Hydration! I've been using their energy gels and electrolytes for years, and they've become a staple in my race day and long run nutrition strategy. Dialing in your nutrition can make a massive difference in both your performance and enjoyment on race day. I personally aim for 90g of carbs per hour, which works out to three of their gels per hour. Each gel contains 30g of carbs, they're easy on the stomach, and the flavor is mild enough that you won't hit that dreaded flavor fatigue deep into a marathon or ultra. Use code FLO26 to get 15% off your first order at https://visit.pfandh.com/thextramilest2026.

P.P.S This episode is also brought to you by Heavenly Heat Saunas! I've been using a sauna consistently for over a decade, and it's become one of the highest-leverage recovery tools in my routine, especially after hard runs, long trail days, and heavy lifting sessions. I've been using a Heavenly Heat infrared sauna at home, and I love how clean and simple the setup is. It heats the body directly, uses low EMF technology, and is built with high-quality materials like Canadian hemlock wood. If you've been thinking about adding a sauna to your training routine, this is a great place to start. Use code FLO to get 6% off at https://heavenlyheatsaunas.com.