The Extramilest Podcast

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living. In this conversation, we discuss: Lessons learned from MAF low heart rate training. Mistakes William made in training and racing. Advice to non-elite athletes looking to improve.    If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4      CHAPTERS: 0:00 - Introduction 0:38 - Free PDF Low HR Training Guide  2:32 - LMNT Sponsor 3:45 - William's Running Journey and Lessons from Arthur Lydiard 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout 20:07 - William’s Advice for His Younger Years 22:47 - Intuitive Training and Learning to Adjust Based on Body Feedback 30:31 - Transitioning to Low Heart Rate Training 37:15 - Chicago Marathon: Challenges, Learnings, and Fueling Strategy 41:09 - Pacing and Nutrition Plan 48:06 - Root Causes of Injuries and Incorporating Strength Training 52:35 - Daily Routines for Injury Prevention and Performance 57:14 - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention 58:53 - Tips for Stronger, Healthier, and Happier Running   LINKS & TOOLS MENTIONED ► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15  ► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg  ► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl    FIND WILLIAM BARTH HERE: ► Strava: https://www.strava.com/athletes/47813247    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program that William is part of: https://www.pbprogram.com/  ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com/  ► Website: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program.     Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/      Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM  CHAPTERS: 0:00 - Intro 0:30 - Brent’s Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent’s Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete 1:08:52 - Favorite Takeaways and Lessons   FIND BRENT CUNNINGHAM:  ► Facebook: https://www.facebook.com/brent.cunningham.79    LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s ► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U ► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo  ► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie  ► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket  ► Killam PX: https://pathprojects.com/products/killam-px ► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com ► Website: https://pathprojects.com      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our running coaching program can be found at https://www.pbprogram.com.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training.   Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon: ► Paper back: https://amzn.to/4fVJPOs ► Audio: https://amzn.to/4fI17Py ► Kindle: https://amzn.to/4fwGB4l   Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/      Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo  CHAPTERS: 0:00 - Introduction to Dr. Rangan 3:15 - LMNT Sponsor 4:12 - Rule #1: Make It Easy 8:50 - Rule #2: Attach New Behaviors to Existing Habits 13:36 - Rule #3: Create an Environment That Supports Habits 16:33 - Taking Small Steps to Improve Running Habits 24:05 - Age Divisions and Long-Term Running Goals 33:51 - The Role of Habit Trackers and Wearable Devices 39:56 - Marathon Lessons: Dr. Rangan’s Experience Running London 52:51 - Strength Training and Gradual Build-Up in Running 58:41 - Beginner Advice: Consistency and Joy 1:04:56 - Holistic Approach to Running Niggles and Joint Pain 1:13:03 - Injury Prevention, and Work-Life Balance Insights from Gabor Maté 1:25:49 - Benefits of Low Heart Rate Training for Reflection and Growth 1:26:30 - Dr. Rangan’s New Book 1:27:21 - How to Become a Stronger, Healthier and Happier Runner.     FIND DR. RANGAN HERE: ► Website: https://drchatterjee.com/ ► IG: https://www.instagram.com/drchatterjee/ ► YouTube: https://www.youtube.com/@DrChatterjeeRangan     LINKS & TOOLS MENTIONED ► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/  ► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs  ► Parkrun: https://www.parkrun.us/ ► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc  ► Oura Ring: https://ouraring.com/      YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com ► Website: https://pathprojects.com      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our running coaching program can be found at https://www.pbprogram.com.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft’s path to the Boston Marathon was a decade-long journey from self-described “unfit tub of blubber” to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy’s story offers lessons for runners everywhere.   Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com     Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc       CHAPTERS 0:00 - The Emotional Side of Running 1:11 - How Andy Started Running 2:01 - LMNT Sponsor 2:58 - 28-Day Challenge That Changed Everything 10:24 - Andy’s First Marathon: Lessons Learned 18:30 - Boston Qualifier Journey: Key Takeaways 20:39 - How Andy Trains 25:45 - Overcoming Injury with MAF Training 35:38 - Heart Rate Training & Energy Hacks 50:58 - Life Lessons from Running 55:12 - Finding Joy in Every Mile 1:00:50 - Setting & Crushing Running Goals 1:04:50 - Making Running Fun & Sustainable 1:07:45 - Connect with Andy 1:08:24 - Final Takeaways for Runners   FIND ANDY HERE: ► Strava: https://www.strava.com/athletes/48162722 ► Facebook: https://www.facebook.com/andrew.wheatcroft.77     YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe   ► Personal Best Program: https://www.pbprogram.com/  ► Podcast: https://extramilest.com/podcast/ ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://pathprojects.com      ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO