Hi there, I’m Floris Gierman from extramilest.com. I talk about marathon running and becoming a faster, healthier and happier athlete. Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they do not know how to accomplish this. You’ve come to the right place! I ran my first marathon in 4 hours 11 minutes and it was a miserable experience. 5 years later I ran the Boston Marathon in 2 hours 44 minutes, a PR by 87 minutes and it felt great! Over the years I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. I’ve learned how to become a faster, healthier and happier athlete. Subscribe and you’ll get a weekly newsletter with Strategies and Mindsets from best selling authors, world class athletes, coaches, and me, Floris Gierman. Enjoy!
THIS will make you a stronger athlete long term
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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:
Listen to Your Intuition In April, I ran the London Marathon and completed my 6 Star World Majors. Over the past 12 years, I’ve been running pretty consistently. However, for the past 10 weeks, I’ve only been running a few times a week, mostly trails during sunset and sunrise, sometimes catching up with a friend, other times solo. I haven’t signed up for any running races and that’s okay. After running 5 Sub 3-hour marathons in 16 months, my body and mind don’t want to rush back into serious training mode. For the first time in my life, at age 41, I’ve found a joy for strength training at home and in the gym, a feeling I didn’t know existed. Now, 3 to 4 mornings a week around 6 am, I look forward to going to the gym and working out, similar to how I felt when I first got into running. So how did I find joy in consistent strength training? Here are several principles that can apply to gaining momentum in any new activity, such as strength training, running, swimming, etc.:
Strength training is helpful for all recreational runners, and I highly recommend incorporating it consistently. Quotes on My Mind Recently by The Iceman Wim Hof
More from my conversation with Wim Hof on Extramilest Show #9: Watch Here CLICK HERE to watch this video. Or listen on Apple Podcasts and or your other favorite podcast platform. Have a great weekend ahead. Cheers, P.S. My recommended gear and tools
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Floris Gierman | Extramilest
Hi there, I’m Floris Gierman from extramilest.com. I talk about marathon running and becoming a faster, healthier and happier athlete. Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they do not know how to accomplish this. You’ve come to the right place! I ran my first marathon in 4 hours 11 minutes and it was a miserable experience. 5 years later I ran the Boston Marathon in 2 hours 44 minutes, a PR by 87 minutes and it felt great! Over the years I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. I’ve learned how to become a faster, healthier and happier athlete. Subscribe and you’ll get a weekly newsletter with Strategies and Mindsets from best selling authors, world class athletes, coaches, and me, Floris Gierman. Enjoy!
“For runners, understanding your blood type can be a game-changer. Knowing which foods work for you not only boosts performance but can also prevent common running injuries.” - Dr Vrzal on Extramilest Show #95 This was a fascinating conversation with Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete. Many people know their...
"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...
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...