Reader, when was the last time you really checked in with yourself before a run? Not your watch or your pace, but you.How’s your energy today? Your motivation? Your body? In this email, I want to share how I do my own check-ins before and during a run.These questions and reflections might help you tune in more deeply too, so you can better understand what your body needs, track your recovery, and enjoy your training more. On Sunday, I ran my first speed session in weeks, after running 2...
about 2 months ago • 2 min read
Hi Reader! This past Sunday, I ran the Amsterdam Marathon with my sister Janneke. Her first 26.2 miles / 42.2km ever. Running the streets of Amsterdam together was incredible. But like most first-time marathoners, she was pretty nervous about those final miles - the last 10km that she'd never covered in training. We hit the halfway point in 1:59:10. Then, at mile 20 (32km), everything changed. Here's what happened in those last 10k, plus our complete pacing and nutrition strategy: >> Watch...
2 months ago • 1 min read
My running training partner Lewis Wu, hated running at first. "I found it boring" he says. What changed? He bought a Garmin... Suddenly, he could see the mileage accumulating, times dropping, progress building week by week. And being someone who loves data at his core, all these new metrics made him excited and made running seem more interesting. This was 10 years ago. Recently, Lewis finished his first 100K mountain race! Lewis Wu is the CEO of COROS, an ultrarunner, and a climber who has...
3 months ago • 2 min read
"You'll never run again." That's what Eric's chiropractor told him. His knees had been through two meniscus surgeries... His back was a mess... Eric was 57 years old at the time. Today, he's 62 with 22 marathons, 28 half marathons, and 4 ultras completed. His marathon time dropped from 4:04 to 3:04, and his half-marathon went from 1:54 to 1:26. He's a full-time dentist who figured out how to build an aerobic base, manage back pain, and finally add speedwork without getting hurt. It took him...
3 months ago • 2 min read
What if your limits aren’t real and your best running is still ahead? Recently, I sat down with our Personal Best coaches, Amelia Vrabel and Scott Frye, to break down the mindset shift that helps with lasting progress. We talk practical ways to train smarter, avoid the no-man’s-land pace, and build confidence step by step, so you can surprise yourself on race day and beyond. Click HERE to watch the full conversation! Scott brings 30+ years of experience and knowledge in athletic injury...
3 months ago • 2 min read
This week I caught up with the Greatest Mountain Runner Of All Time Kilian Jornet. We met in Colorado, about one week into his States of Elevation project to link every 14,000-foot peak (4,300m) across the lower 48 states. That's 600 miles on foot and 2,400 miles by bike, equivalent to a Tour de France stage plus marathon every single day. We recorded most of this conversation above 14,000 feet, where Kilian shared stories from the adventure and practical advice for everyday runners and...
4 months ago • 2 min read
Good day running friends around the world! The right running shoes for you can make a massive difference in your running experience and performance. Thomas, Meaghan, and Robbe from Believe in the Run have tested thousands of shoes but what really sets them apart is how they bring clarity to the Running Gear World that can feel overwhelming, especially for new runners. They're not just about specs and foams, they're about helping you actually enjoy the run! In this episode, we talk through:...
7 months ago • 2 min read
Reader, today's episode is different than usual for The Extramilest Show, with movement specialist Lawrence van Lingen and 3x Ironman 70.3 World Champion Taylor Knibb. On this podcast, I typically interview endurance athletes, coaches and experts. We often discuss topics of how to become a stronger, healthier and happier athlete. Recently I recorded a conversation where I interviewed Taylor Knibb at the home of our friend Lawrence, he is part of Taylors team. After the conversation we half...
9 months ago • 2 min read
“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...
11 months ago • 2 min read