#125: Sara Hall's Advice For Non-Elite Runners

#126: Coach's Advice to Run & Recover Faster For Recreational Runners

Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO [https://www.heavenlyheatsaunas.com/discount/FLO] At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity. Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI [https://youtu.be/plLtVFuBfAI] https://youtu.be/plLtVFuBfAI Chapters: * 0:00 [https://www.youtube.com/watch?v=plLtVFuBfAI] — Introducing Albert Shank * 1:55 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=115s] — Somnus Lab Sponsorship * 2:57 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=177s] — How to enjoy running for decades * 3:43 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=223s] — Albert's 58K Grand Canyon birthday adventure * 4:10 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=250s] — How Albert discovered low heart rate training * 9:12 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=552s] — Advice for new low heart rate runners * 15:17 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=917s] — What Albert understands about MAF training now * 17:01 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=1021s] — Heavenly Heat Saunas Sponsorship * 18:07 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=1087s] — Common mistakes in low heart rate training * 25:01 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=1501s] — How to coach athletes in early frustration phase * 28:35 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=1715s] — Adjusting for heat, stress, sleep, and illness * 30:00 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=1800s] — Albert's current running and injury recovery * 32:06 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=1926s] — How heart rate zones change with age * 34:36 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=2076s] — Strength training for healthy aging * 40:12 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=2412s] — Daily movement habits that build strength * 46:00 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=2760s] — Keeping heart rate low on hills * 50:18 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=3018s] — Treadmill vs outdoor running for heart rate training * 51:27 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=3087s] — Weekly volume for runners over 40 * 54:29 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=3269s] — Cross-training for longevity * 57:05 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=3425s] — Keeping running joyful and playful * 59:55 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=3595s] — How training changes in your late 50s * 1:13:55 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=4435s] — Cycling heart rate vs running heart rate * 1:22:17 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=4937s] — Low heart rate running and keto: pros & cons * 1:25:07 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=5107s] — Your best running years may not be behind you * 1:27:17 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=5237s] — Does running performance have to drop with age? * 1:29:23 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=5363s] — The advice Albert repeats most often * 1:30:17 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=5417s] — Where to find Albert * 1:30:59 [https://www.youtube.com/watch?v=plLtVFuBfAI&t=5459s] —How to become a stronger, healthier, happier athlete FIND ALBERT SHANK: ► Strava: https://www.strava.com/athletes/26803675 [https://www.strava.com/athletes/26803675] ► Website: https://hillrunner50.wixsite.com/hillrunner50 [https://hillrunner50.wixsite.com/hillrunner50] LINKS & TOOLS MENTIONED ► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com [https://somnuslab.com] ► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com [https://heavenlyheatsaunas.com] ► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0 [https://youtu.be/lHCA5AxPgb0] ► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo [https://youtu.be/mF0CCpy3Dzo] ► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c [https://youtu.be/zDJrNa-tO8c] FIND FLORIS GIERMAN: ► Running Breakthroughs Book: https://florisgierman.com [https://florisgierman.com] ► Personal Best Coaching Program: https://www.skool.com/personalbest [https://www.skool.com/personalbest] ► Podcast: https://extramilest.com/podcast [https://extramilest.com/podcast] ► Strava: https://www.strava.com/athletes/1329785 [https://www.strava.com/athletes/1329785] ► Instagram: https://www.instagram.com/florisgierman [https://www.instagram.com/florisgierman] ► Extramilest Website: https://extramilest.com [https://extramilest.com] ► Path Projects: https://pathprojects.com [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 how to become a stronger, healthier, and happier athlete. Learn more about our running coaching program at https://www.pbprogram.com [https://www.pbprogram.com/] Affiliate Disclosure: Some links above are affiliate links. I may earn a small commission at no extra cost to you. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT [https://bit.ly/Flo-YT] #runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running

#125: Sara Hall's Advice For Non-Elite Runners

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO [https://www.heavenlyheatsaunas.com/discount/FLO] | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com [https://somnuslab.com]. Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner. Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk [https://youtu.be/en4w0-RpWgk] https://youtu.be/en4w0-RpWgk Chapters: * 0:00 [https://www.youtube.com/watch?v=en4w0-RpWgk] — Intro * 1:28 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=88s] — Heavenly Heat Saunas Sponsorship * 2:36 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=156s] — Writing For the Love of the Grind * 5:08 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=308s] — 30 years of running lessons * 8:57 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=537s] — The most common runner mistakes * 13:26 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=806s] — How running can become a form of service * 16:05 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=965s] — Strength training, Ryan Hall, and trails * 20:08 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=1208s] — Somnus Lab Sponsorship * 21:05 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=1265s] — The London Marathon * 28:05 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=1685s] — Staying calm under pressure * 32:34 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=1954s] — How Sarah thinks about failure * 38:00 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=2280s] — Training intensity and intuition * 41:55 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=2515s] — Rest, pizza, and underfueling * 44:25 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=2665s] — Protecting your energy * 48:56 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=2936s] — Female-specific advice for runners * 52:24 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=3144s] — Running form and efficiency * 55:48 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=3348s] — Race recovery done right * 57:45 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=3465s] — Self-massage and pre-run bodywork * 1:00:54 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=3654s] — The STEPS Foundation and running as service * 1:04:38 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=3878s] — What still drives Sarah Hall * 1:08:30 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=4110s] — How runners can get unstuck * 1:10:05 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=4205s] — What success as a runner actually means * 1:12:23 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=4343s] — Advice Sarah would give her younger self * 1:15:10 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=4510s] — Where to find Sarah and her book * 1:15:35 [https://www.youtube.com/watch?v=en4w0-RpWgk&t=4535s] — How to become a stronger, healthier, happier athlete FIND SARAH HALL: ► Instagram: https://www.instagram.com/Sarahall3 [https://www.instagram.com/Sarahall3] LINKS AND TOOLS MENTIONED: ► For the Love of the Grind: https://amzn.to/4sQ5opG [https://amzn.to/4sQ5opG] ► Side Kick Scraping Tool: https://sidekicktool.com/sarahall [https://sidekicktool.com/sarahall] ► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com [https://heavenlyheatsaunas.com] ► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com [https://somnuslab.com] ► The STEPS Foundation: https://www.thesteps-foundation.org [https://www.thesteps-foundation.org] FIND FLORIS GIERMAN: ► Running Breakthroughs Book: https://florisgierman.com [https://florisgierman.com] ► Personal Best Coaching Program: https://www.skool.com/personalbest [https://www.skool.com/personalbest] ► Podcast: https://extramilest.com/podcast [https://extramilest.com/podcast] ► Strava: https://www.strava.com/athletes/1329785 [https://www.strava.com/athletes/1329785] ► Instagram: https://www.instagram.com/florisgierman [https://www.instagram.com/florisgierman] ► Extramilest Website: https://extramilest.com [https://extramilest.com] ► Path Projects: https://pathprojects.com [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 how to become a stronger, healthier, and happier athlete. Learn more about our running coaching program at https://www.pbprogram.com [https://www.pbprogram.com/] Affiliate Disclosure: Some links above are affiliate links. I may earn a small commission at no extra cost to you. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT [https://bit.ly/Flo-YT] #runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running

#124: Ryan Hall 2.0 on Strength Training For Runners, Lifting Heavy & Trail Running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO [https://www.heavenlyheatsaunas.com/discount/FLO] | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com [https://somnuslab.com]. Ryan Hall is the first American to run a Sub 2:05 marathon. After retiring from pro running, Ryan took up weightlifting & running coaching. In round 2 of our conversation, we discuss strength training for runners, injury prevention, trail running and more in much detail. Watch this full video on YouTube: https://youtu.be/lHCA5AxPgb0 [https://youtu.be/lHCA5AxPgb0] https://youtu.be/lHCA5AxPgb0 Chapters: * 0:00 [https://www.youtube.com/watch?v=lHCA5AxPgb0] — Master your mind, master your running * 0:55 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=55s] — Introducing Ryan Hall * 1:28 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=88s] — Heavenly Heat Saunas Sponsorship * 2:42 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=162s] — Morning routine, meditation, and body awareness * 4:15 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=255s] — What kind of meditation works best for Ryan * 8:50 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=530s] — How to release tension in the body * 11:53 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=713s] — Meditation, lifting, and staying present * 15:12 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=912s] — Following curiosity from road running to trail adventures * 18:42 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=1122s] — Advice for road runners getting into trail running * 21:40 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=1300s] — How to become a more well-rounded athlete * 25:47 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=1547s] — Trail running, self-trust, and staying calm * 31:56 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=1916s] — Electrolyte strategy * 36:17 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=2177s] — Strength training: Build power, stay injury-free * 45:28 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=2728s] — When to push and when to back off * 47:47 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=2867s] — Nutrition for gaining muscle * 52:16 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=3136s] — Tracking calories, protein, and meal prep * 56:22 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=3382s] — Fueling with carbs, fats, and protein * 59:25 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=3565s] — Cooling strategies * 1:03:45 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=3825s] — How to start strength training * 1:07:01 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4021s] — Why a simple gym program helps beginners * 1:09:42 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4182s] — Hitting plateaus and small gains * 1:11:29 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4289s] — Ryan's current goals and measuring fitness * 1:13:15 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4395s] — Where to find Ryan and his foundation * 1:17:34 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4654s] — How to become a more efficient runner * 1:19:15 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4755s] — Why jump rope is great for runners * 1:23:14 [https://www.youtube.com/watch?v=lHCA5AxPgb0&t=4994s] — How to Become a Stronger, Happier, Healthier Athlete FIND RYAN HALL HERE: ► Instagram: https://www.instagram.com/ryanhall3 [https://www.instagram.com/ryanhall3] ► Twitter: https://twitter.com/ryanhall3 [https://twitter.com/ryanhall3] ► Facebook: https://www.facebook.com/ryanhall3 [https://www.facebook.com/ryanhall3] ► Website: https://blog.ryanandsarahall.com [https://blog.ryanandsarahall.com] LINKS & TOOLS MENTIONED ► Round 1 Extramilest Show with Ryan Hall on Strength Training: https://youtu.be/5EugD_uoBzw [https://youtu.be/5EugD_uoBzw] ► Ryan Hall and Floris Gierman running 50k in the Grand Canyon: https://youtu.be/owYvOOx4x2M [https://youtu.be/owYvOOx4x2M] ► The Hall Steps Foundation: https://www.facebook.com/TheHallStepsFoundation [https://www.facebook.com/TheHallStepsFoundation] ► Run Free Training: https://runfreetraining.com [https://runfreetraining.com] ► Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav [https://amzn.to/3XlDzav] ► My Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest [https://www.skool.com/personalbest] ► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs [https://geni.us/runningbreakthroughs] YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Instagram: https://www.instagram.com/florisgierman [https://www.instagram.com/florisgierman] ► Podcast: https://extramilest.com/podcast [https://extramilest.com/podcast] ► Strava: https://www.strava.com/athletes/1329785 [https://www.strava.com/athletes/1329785] ► Extramilest Website: https://extramilest.com [https://extramilest.com] ► Path Projects Website: https://pathprojects.com [https://pathprojects.com] 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 new running coaching program can be found at https://www.pbprogram.com [https://www.pbprogram.com/] Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT [https://bit.ly/Flo-YT] Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video: * Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO [https://www.heavenlyheatsaunas.com/discount/FLO] * Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com [https://somnuslab.com].

#123: Why Most Runners Quit Too Early (Not What You Think) | Kerry Ward

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://drinklmnt.com/flo [https://drinklmnt.com/flo] Kerry Ward and I 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. Watch this full video on YouTube: https://youtu.be/wqv8pOcmtCc [https://youtu.be/wqv8pOcmtCc] https://youtu.be/wqv8pOcmtCc Chapters: * 0:00 [https://www.youtube.com/watch?v=wqv8pOcmtCc] — The mindset that gets you through any run * 0:59 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=59s] — LMNT sponsorship * 1:58 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=118s] — Personal Best Program * 2:10 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=130s] — Running Breakthroughs book * 2:27 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=147s] — Meet Kerry and what holds recreational runners back * 6:32 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=392s] — How to handle low points in a race day * 13:24 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=804s] — The science of not giving up (rat study) * 19:26 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=1166s] — Kerry's YouTube journey * 22:40 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=1360s] — Check PB Program * 23:29 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=1409s] — Embracing the low points and why it matters * 31:14 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=1874s] — Being gentler with yourself in training * 36:28 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=2188s] — Awareness, presence, & staying connected in the moment * 37:53 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=2273s] — How to practice gratitude on the run * 41:07 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=2467s] — Why does cold exposure build mental toughness? * 45:01 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=2701s] — The power of running with others * 48:13 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=2893s] — Advice for runners who feel too old or too slow * 55:56 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=3356s] — Saying yes to new challenges & Kerry's first Ironman * 1:02:52 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=3772s] — How to say yes more often * 1:06:00 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=3960s] — Kerry's advice to his younger self * 1:12:19 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=4339s] — Growth through experience and discomfort * 1:16:52 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=4612s] — How runners can use visualization for training and racing * 1:20:30 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=4830s] — Saying yes before you feel ready * 1:26:03 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=5163s] — How to Become a Stronger, Happier and Healthier Athlete * 1:29:18 [https://www.youtube.com/watch?v=wqv8pOcmtCc&t=5358s] — How to find your running tribe FIND KERRY WARD: ► Youtube: https://www.youtube.com/@FullTiltWard [https://www.youtube.com/@FullTiltWard] ► Instagram: https://www.instagram.com/kerryward [https://www.instagram.com/kerryward] LINKS & TOOLS MENTIONED ► Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest [https://www.skool.com/personalbest] ► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs [https://geni.us/runningbreakthroughs] ► Wes Plate Cocodona 250 2021: https://youtu.be/p8we_9JpKg0 [https://youtu.be/p8we_9JpKg0] ► Kerry Ward Cocodona 250 2021: https://youtu.be/h_Lkp5zhcO4 [https://youtu.be/h_Lkp5zhcO4] ► Path Projects: https://pathprojects.com [https://pathprojects.com] ► Extramilest Episode with Courtney Dauwalter: https://youtu.be/OTgwIEAN3B4 [https://youtu.be/OTgwIEAN3B4] YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Free 7 Day Trial For Our New Personal Best Running Club: https://www.pbprogram.com [https://www.pbprogram.com/] ► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs [https://geni.us/runningbreakthroughs] ► Instagram: https://www.instagram.com/florisgierman/ [https://www.instagram.com/florisgierman/] ► Extramilest Website: https://extramilest.com [https://extramilest.com] ► Strava: https://www.strava.com/athletes/1329785 [https://www.strava.com/athletes/1329785] ► Path Projects Website: https://pathprojects.com [https://pathprojects.com/] 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 new running coaching program can be found at https://www.pbprogram.com [https://www.pbprogram.com/] Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT [https://bit.ly/Flo-YT]

#122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2

Thanks to Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris [https://www.bearmattress.com/floris] using code Floris. Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out. Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8 [https://www.youtube.com/watch?v=HDg4NAEKQO8] https://youtu.be/HDg4NAEKQO8?si=z500WB8BaGoyFq7M Chapters: * 0:00 [https://www.youtube.com/watch?v=HDg4NAEKQO8] – The truth about zone 2 training * 1:00 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=60s] – Training for the Uphill Athlete * 1:20 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=80s] – BEAR mattress sponsorship * 2:40 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=160s] – What people get wrong about zone 2 training * 10:10 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=610s] – MAF training explained (180 – age) * 14:11 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=851s] – What people get wrong about high-intensity training * 23:18 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=1398s] – Introducing our new Personal Best Running Club * 24:07 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=1447s] – Recovery times by training zone * 28:27 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=1707s] – How Jakob Ingebrigtsen runs double threshold sessions * 34:50 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=2090s] – Balancing volume, intensity, and priorities * 37:14 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=2234s] – Overtraining signs and recovery debt * 47:45 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=2865s] – Motivation, body signals, and when to stop * 51:40 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=3100s] – How to do run-walk training in zone 2 * 55:40 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=3340s] – How to measure progress in run-walk training * 57:12 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=3432s] – Sample run-walk training week * 59:22 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=3562s] – Guidelines for beginners starting easy training * 1:02:04 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=3724s] – How to do cross-training during injury * 1:05:12 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=3912s] – Lever treadmill tool (injury recovery) * 1:07:23 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=4043s] – Returning after injury or time off * 1:13:20 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=4400s] – Training in heat and adjusting effort * 1:18:58 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=4738s] – Does aerobic threshold improve over time? * 1:20:58 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=4858s] – Breathing vs heart rate for intensity * 1:24:00 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=5040s] – Training at altitude (heart rate adjustments) * 1:25:35 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=5135s] – Where to find Scott, his books, & programs * 1:27:03 [https://www.youtube.com/watch?v=HDg4NAEKQO8&t=5223s] – Final advice for recreational runners to improve without burnout FIND SCOTT JOHNSTON ► Website: https://evokeendurance.com/ [https://evokeendurance.com/] ► Instagram: https://www.instagram.com/coach_scott_johnston/ [https://www.instagram.com/coach_scott_johnston/] ► Evoke Instagram: https://www.instagram.com/evokeendurance/ [https://www.instagram.com/evokeendurance/] ► Reddit: https://www.reddit.com/r/evokeendurance/ [https://www.reddit.com/r/evokeendurance/] ► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598 [https://podcasts.apple.com/us/podcast/evokecast/id1652132598] ► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024 [https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024] ► Training for the New Alpinism Book: https://a.co/d/056KjXT1 [https://a.co/d/056KjXT1] ► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR [https://a.co/d/00NXdpdR] YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/ [https://www.pbprogram.com/] ► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs [https://geni.us/runningbreakthroughs] ► Instagram: https://www.instagram.com/florisgierman/ [https://www.instagram.com/florisgierman/] ► Extramilest Website: https://extramilest.com [https://extramilest.com] ► Strava: https://www.strava.com/athletes/1329785 [https://www.strava.com/athletes/1329785] ► Path Projects Website: https://pathprojects.com [https://pathprojects.com/] 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 running coaching program can be found at https://www.pbprogram.com [https://www.pbprogram.com/] Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT [https://bit.ly/Flo-YT]