How I train for the Berlin Marathon 2023
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Күн бұрынThanks to LMNT for sponsoring this video! Visit drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. In this video I share an inside look in my recent marathon training week to get ready for the Berlin Marathon 2023. With low heart rate runs, fartleks, tempo sessions and more! Whether you are a seasoned runner or just getting started on your running journey, I’ll share advice to improve in training.
Strava details from these runs: / strava
Start training with my Personal Best Program: www.pbprogram.com
Download my Low Heart Rate Training Guide PDF for free: extramilest.com/subscribe
Chapters:
0:00 my marathon training week
00:31 - Monday: aerobic run 11 miles / 17.7km
02:30 - Ice bath session and push ups
02:55 - skateboard session is cross training
03:36 - Tuesday: aerobic run 5.5 miles / 8.9km
04:30 - Oura ring data and HRV training app
06:21 - Are saunas the next big performance enhancing “drug”?
08:40 - How I hydrate with extra electrolytes
09:52 - Wednesday: Fartleks and hills 8.3 miles / 13.4km
11:57 - Trip to Las Vegas and “rest day”
12:35 - Steve’s learnings from 30 marathons
15:08 - Friday - Double run day
16:08 - Saturday - mobility and strength session
16:50 - Mellow trail run with my daughter
17:35 - Swimming as cross training
17:58 - Sunday 20 mile tempo run, race day practice
20:41 - My energy gel strategy for training & racing
23:43 - My Strava training stats
24:30 - The right training volume for me and for you
26:19 - Why I run trails and hills for a flat Berlin marathon?
#berlinmarathon #berlinmarathon2023 #marathontraining #runningmotivation
WORKOUTS THIS WEEK:
► Monday: aerobic run 11 miles / 17.7km - / strava
► Tuesday: aerobic run 5.5 miles / 8.9km - / strava
► Wednesday: fartleks hills 8.3 miles / 13.4km - / strava
► Wednesday: aerobic run 5.7 miles / 9.2 km - / strava
► Friday: aerobic run 12.2 miles / 19.6km - / strava
► Saturday: aerobic trails 3.4 miles / 5.5km - / strava
► Saturday: swim 1650 yards / 1500 meters - / strava
► Sunday: long tempo run 20 miles / 32km - / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► #71 Kyle Whalum: Balance Running & Life - • How to Balance Running...
► Personal Best Training Program: www.pbprogram.com
► Knees Over Toes Guy: / thekneesovertoesguy
GEAR USED:
► Speedland GS:TAM shoes - www.runspeedland.com/products...
► Nnormal Kjerag shoes - www.nnormal.com/en_US/content...
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► My favorite PATH projects apparel - pathprojects.com/flo
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Zion Cap - bit.ly/3Pjk5lo
► LMNT Electrolyte Drink Mix: drinklmnt.com/FLO
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Heart Rate Monitor - COROS - coros.com/heart-rate-monitor
► HRV4 Training app - www.hrv4training.com/
► Oura Generation 3 ring - bit.ly/3qDYeLz
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
@FlorisGierman 9 ай бұрын
*🚨BIG GIVEAWAY!! Win a a $100 gift card to my favorite running apparel PATH projects. To enter, subscribe to my KZfaq channel and comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st and contacted from this KZfaq channel, not through Telegram or any other channel. 🚨*
@dienowska 9 ай бұрын
My favourite quote was from your daughter: “you look pink, like peppa pig” 😊❤ well done Floris 🤙
@defconculture 9 ай бұрын
"Definitely heart rate all over the place, in a good way 😂"
@nathanchambers4889 9 ай бұрын
Balance of running & other parts of life -- recognizing max mileage/hrs that our schedule can accommodate
@Syedsedangberlari 9 ай бұрын
"More is not better, its about recovery." Family first :)
@kylecRVP 9 ай бұрын
Absolutely love this new type of content and especially happy to see you spending so much time and including your daughter what an incredible dad Floris is!!! Such a beautiful video 🤩
@FlorisGierman 9 ай бұрын
Appreciate you Kyle. Kids grow up so fast and they will be more independent soon, so I'm trying to enjoy these special moments together as much as possible. 🙏
@krisa.1263 9 ай бұрын
I learned a lot here: Run relaxed, sauna training, ice bath, family time!
@FlorisGierman 9 ай бұрын
Great takeaways right there Krisa
@merko3043 9 ай бұрын
More videos like this.
@FlorisGierman 9 ай бұрын
Happy to hear that!
@sarahruns262 9 ай бұрын
Floris touched on this but I want to emphasize that a sign of underfueling is poor sleep quality-if you wake up in the middle of the night a lot, underfueling could be why! I think the science says that your body is hungry so it wakes us up ready to feed (hence that extra stress that usually comes with middle-of-the-night wake ups).
@FlorisGierman 9 ай бұрын
Spot on Sarah, great point right there and something many endurance athletes are not aware of. Thanks for bringing this up.
@realpeoplerun 9 ай бұрын
I really liked this video. Probably my favorite you’ve done. It’s really nice to see your training/life/work balance through a week. Thanks for this. Very inspiring and lots of good moments. I feel that about skin damage and the sun; super important. And that about enjoying training, that’s the ticket. Good luck in Berlin.
@FlorisGierman 9 ай бұрын
That means a lot, thank you. Yes I think running is just one part of the puzzle to improve in training, racing and life. Appreciate you
@1neMoreDay 9 ай бұрын
Nice. My main takeaway is "Don't be a hero!" 🤣
@FlorisGierman 9 ай бұрын
haha, or at least wait until the later stages on race day to turn into a super hero 🤣🤣
@davids8766 9 ай бұрын
Your attitude and the way you run with such a smile is so infectious. I love how you involve your daughter in some of your training too. I can't wait until my kids are old enough to come out on one of my runs. Main takeaway. Your idea of "not too hot" and mine are very different!
@FlorisGierman 9 ай бұрын
Appreciate you David. I started taking my kids on the trails the moment they could walk. We'd just call it a trail adventure with dad, bring some snacks and walk. Look for pretty rocks, etc. As they got older, we'd go a bit further, sometimes run a little. Exposing to this early has helped them develop the joy for the outdoors. Enjoy the time outdoors with your kids. Cheers
@gallardo6716 9 ай бұрын
As a dad, I really appreciate these type of videos. Sometimes I question if 50-60 miles can get me to my running goals and its nice seeing that it is doable with smart training and life balance. In the same mindset, going out with my kiddo is a must. But I would also be super grumpy without the runs haha
@traderH 7 ай бұрын
My favorite quote: "More running is not always better" - I have been performing poorly at my jobs due to my 80 miles / week average, being grumpy at my family, not recovering well, sleepy all the time. That's about it. Thank you for this video.
@kevinhaddix 9 ай бұрын
Thank you for everything you do, Floris. Your content is pure and you seem to be a true and kind person. You have helped my immensely with my running journey and have helped me keep balance within my training and understanding the true priorities are in life. I have more joy now running than ever before and its thanks to your podcasts/videos. Thank you!
@lucasferreira3955 2 ай бұрын
Easily my favorite video so far. So naturally showed us your routine, but in the context of your daily life. Running is great, but not everything. Love that!
@ElonMuff 8 ай бұрын
I like how you explained the importance of hydrating properly with all the training that you’re doing
@mista24seven25 8 ай бұрын
As a person who has started to watch alot of running videos…it’s good to see someone show the miles instead of just kilometers…great video…
@arleenm7367 9 ай бұрын
Great job! I would avoid skateboarding and trail running for fear of getting injured so close to the marathon. But I'm injury prone.
@captaincommodore8901 9 ай бұрын
Then start trail running -> improves strenght in ankles etc
@arleenm7367 9 ай бұрын
@@captaincommodore8901 I've done a lot of trail running over the years. I love the trails but between hornet stings, a broken nose, and several twisted ankles I do a lot more road running lately. You're right though; it does build foot and ankle strength, as long as the trail is not too technical.
@FlorisGierman 9 ай бұрын
Totally get it, fine line. Once I fear something I often move tight and fall or get injured. When the fear is replaced by a feeling of freedom and pure enjoyment, cross training / strength training outdoors vs in the gym, the positives outweigh the negatives for me. Still holding back and not bombing technical trails or trying skateboard tricks beyond my capabilities at the moment. Fine line and everyone has different comfort levels there too. Hope your runs are going well Arleen.
@arleenm7367 9 ай бұрын
@@FlorisGierman Thanks much - you and your channel are very inspiring! I will be at Berlin too, although at the back of the pack hoping to finish before the time cutoff. I've had to cut back a lot on my training because of a bum knee, so we'll see. Good luck and have a great race. Hopefully the weather will be kind to us 😊
@Rls2236 9 ай бұрын
Important for runners to be aware of sun exposure even when it's overcast. Great tip!
@jenniferkellett4314 9 ай бұрын
I love the saying ‘mellow miles’ - I’m going to use it to replace ‘gentle jog’ - well sometimes.😊
@FlorisGierman 9 ай бұрын
haha Jennifer, yes not sure how that started, it just sounded right 😊
@FlorisGierman 9 ай бұрын
For those at the Berlin marathon, we are hosting a shakeout run on September 23rd at 10am in Tiergarten. We look forward to seeing you there. RSVP details here: www.strava.com/athletes/1329785/posts/25087592
@TruTube.1. 8 ай бұрын
13:41 PRO TIP. Thanks STEVE!!
@sigfreed11 9 ай бұрын
My favorite quote is that “running isn’t everything.” I have a personality that goes all in and dives head first into things and as a new runner I want to do my best to not do that with running because otherwise I’ll just get burnt out like I’ve done with so many things before!
@MorganPettersson 9 ай бұрын
Great video Floris! Maybe you should invite our Swedish wonder Jonas Buud to the podcast ? Thanks for a great youtube channel
@FlorisGierman 9 ай бұрын
Totally, it really is a balancing game Sigfreed
@FlorisGierman 9 ай бұрын
Jonas is a beast, he has stories for days I'm sure!
@ericgreene3490 7 ай бұрын
Life as a runner. Thanks for sharing your story and experiences.
@CallumFergy 9 ай бұрын
What a great video. My main takeaway - life comes first! Running isn't everything.
@FlorisGierman 9 ай бұрын
Absolutely, well said Callum, spot on
@ariungalindev7426 9 ай бұрын
Thanks for putting out a brilliant video Floris. Absolutely loved it!
@Unis83 7 ай бұрын
Hey Floris. I've just watched a documentary on Waterbear thats called Skid Row Marathon. It was about a judge who startet a running group at a homeless shelter in L.A, and they travel around the world to run marathons. Maby you could intervju judge Mitchell or one of the participants for your show...
@n3ptVn3cx 5 ай бұрын
Great content
@Shipwreckruns 9 ай бұрын
Very inspiring, my running has taken a backseat to family and it’s good to see I’m not alone.
@FlorisGierman 9 ай бұрын
Absolutely, everyone has different life circumstances and priorities. I often see it as, I have a limited window of when my kids want to hang out with me, this too will pass. Constant balancing act for sure.
@Hanensens 9 ай бұрын
So well edited!!
@elliotendures 9 ай бұрын
For me, run relax is big. I am not a very experienced runner having only started in May, so it's still not "natural." Love my path shorts and just waiting for the race singlet to come out in XXL.
@andreassattler5025 9 ай бұрын
Great video, thank you so much for taking the time to share so much of your insights with us! For me the most important takeaway overall is to see how you balance your life so that it is fun. That is very motivating 🙂.
@djbowe 9 ай бұрын
absolutely fantastic, balanced and super motivating and encouraging. thanks Floris
@pameladh27 9 ай бұрын
Absolutely loved this video, hope to see more of this type of content ❤
@FlorisGierman 9 ай бұрын
Nice, glad to hear that Pamela. These videos do take a while to film and edit, however the feedback has been positive so I'll do some more in the future. Thanks for your feedback!
@SachinSurie 9 ай бұрын
Awesome video Floris! Would love to see more like this one
@FlorisGierman 9 ай бұрын
Happy to hear that. These take a while to make, I shot 3 hours of raw footage and cut it down, but learned a few lessons for next time. Thanks Sachin!
@georgeabraham5672 8 ай бұрын
Very well explained
@jpod 9 ай бұрын
Wow so much value in this video, inspiring, thanks for all you do!
@sawadeegoodlife 9 ай бұрын
Same here, I do love running both on trails and road. Thank you for your videos Floris. I am currently doing the Low Heart Training for months now and I look forward applying it on my upcoming 100km park run on October 😊
@user-so2ov1wr1o 9 ай бұрын
Have a great race in Berlin. Love your videos.
@FlorisGierman 9 ай бұрын
Thank you, excited for the Berlin experience. Thank you
@roozynz 8 ай бұрын
Just came across you channel. Love you do it. I'm not a runner but a outrigger canoe paddler. I enjoy the sound of your foot steps haha. I'm a solo dad. Train around the family work and social life. Ave around 80km a week in season. New to zone two training but going to give it a go. Do my long sessions when I don't have the kids. Anyway. Hi from nz.
@SennyMarshall 9 ай бұрын
Great Job Floris, love the new Drone shots. Wow. Just awesome. ✌💥
@FlorisGierman 9 ай бұрын
Happy to hear that Senny. It has been fun learning to navigate that thing, even when the drone took off in a different direction sometimes haha
@SennyMarshall 9 ай бұрын
@@FlorisGierman 😄😅
@davidsparks3844 9 ай бұрын
Great video. A lot to relate to here. All the best at Berlin.
@philippernst4877 9 ай бұрын
Skateboarding should be included into every training plan as an official cross training program 👍👍👍
@seeleftyrun 9 ай бұрын
I really loved this! Thanks for sharing your journey.
@FlorisGierman 9 ай бұрын
Glad you enjoyed it!
@tmaeer5446 9 ай бұрын
My favorite takeaway lesson from this video was the importance of finding the frequency & volume that suits ones own lifestyle etc (and seeing the cayote/spiders!)
@WorldT 9 ай бұрын
thanks on ssharing your journey, hope you do well in berlin
@FlorisGierman 9 ай бұрын
Appreciate you!
@DegenGaming 9 ай бұрын
Good to see an update, Floris! Earlier today I was wondering when a new video from you was going to drop..... and here it is.
@FlorisGierman 9 ай бұрын
Ha, yeh this one took a bit longer to edit. Next Extramilest Show with Matt Choi will launch before the end of the month. Cheers
@kenmcgill9551 9 ай бұрын
Great message at the end. It’s all about balance and priorities! Thanks for the video!
@FlorisGierman 9 ай бұрын
Great takeaways Ken! Thank you
@erikthiel279 9 ай бұрын
Great video. I love to see Dads still busting out their skateboards!
@FlorisGierman 9 ай бұрын
haha totally Erik, pretty sure that feeling won't go away for a while :)
@nikolasnogueira6315 9 ай бұрын
Awesome, Floris!
@FlorisGierman 9 ай бұрын
Thank you! Cheers!
@user-qd3yk4kb5c 9 ай бұрын
Superb content yet again , thank you very much. Happy Running 🏃 😊 ❤
@FlorisGierman 9 ай бұрын
Appreciate you
@jonathanwatkins447 9 ай бұрын
What a cool video. Loved this. Nice work
@FlorisGierman 9 ай бұрын
Thank you very much Jonathan!
@jonathanpeck61 7 ай бұрын
I wonder what a conversation would be like between you and Ben From THIS MESSY HAPPY. You both have such insightful content.
@dorohmc 8 ай бұрын
Best of luck in Berlin! I will be watching and entering the lottery for 2024 hoping to get a spot. You channel and messaging on MAF and balance with family life is perfect timing. I am currently training for my first Marathon after doing 4 or 5 halfs the past few years.
@RunningFrom40-do9jj 9 ай бұрын
Wow, Floris, your content has totally leveled up. And you have inspired and encouraged me to prioritize well; you don’t get that time back!❤
@timshearn8203 9 ай бұрын
Very interesting video Floris. Thank you.
@Unis83 8 ай бұрын
I want to see video's of you running and training, it really motivates me
@PaljasJalka 9 ай бұрын
Very good video. Nice to see how you train. These videos keep me motivated to run more easy runs. Good job and im enjoying your videos, -J
@FlorisGierman 9 ай бұрын
Glad you them! Yes, the easy running really helps with the foundation.
@brianmartin7150 9 ай бұрын
Brilliant information, yo have to enjoy your running.
@FlorisGierman 9 ай бұрын
Absolutely Brian
@Weichi928 Ай бұрын
About running: My thoughts exactly. About suggestions: how about some interviews with really old runners. 70, 80, 90? Even older runners who have started running later in life. Great video. Inspiring as usual. Thx for sharing.
@stephenbaggott2815 8 ай бұрын
That was a great program, really interesting to see you in action, showing us what you do on a daily basis.
@Jenniek1111 9 ай бұрын
Love the joy of running you share with us ‘Pepper Pig’! ❤
@FlorisGierman 9 ай бұрын
haha Peppa Pig is a favorite in our family and now I'm officially Daddy Pig :)
@dunreef6608 8 ай бұрын
am new here, but definitely love this type of content. Enjoyed every second of it! and thanks for the tips Floris!!
@GuitarTraveller 9 ай бұрын
Excellent video, Floris. Yes to joy in running. Tim Lawler.
@FlorisGierman 9 ай бұрын
Thank you Tim, that joy in running just keeps coming back among podcast guests too, one of the main reasons we're doing this :) Hope you're doing well
@henridanielski9318 9 ай бұрын
See you in Berlin
@FlorisGierman 9 ай бұрын
YES! Looking forward to seeing you there Henrik. Hope your training is going well. The excitement levels are getting high, especially with Kipchoge racing too :)
@katharinaweigel7299 9 ай бұрын
Like how you incorporate training into everyday life and make it fun even for people around you! 🎉 Good luck in Berlin!
@FlorisGierman 9 ай бұрын
Thank you Katharina. It surely is a constant balancing game, I'm not going to lie, some days are easier than other days, but we are trying to have fun in the process :)
@kingofhartes 9 ай бұрын
Inspiring video Floris. Sensible, no-nonsense and actionable advice. Best running content on KZfaq. Thanks for all that you do and best of luck in Berlin!
@FlorisGierman 9 ай бұрын
Appreciate you @kingofhartes, thanks for making my day. All the best on your health and running journey. Cheers
@andyr1967 9 ай бұрын
This was a really inspiring video. We got to see how you blended 9 hours of training seamlessly into your life without disrupting your family priorities. Plus you were able to connect with friends out there too. Well done! And you are so fortunate to have some beautiful terrain to run. Thank you for sharing this!
@xSillymonkey 9 ай бұрын
Always happy to watch a new video from you! Thank you for being so inspirational. Hoping one day to get to 130 hr at 530 km pace 🙏🏻
@FlorisGierman 9 ай бұрын
Keep showing up and enjoy the process. Pace and heart rates are really just numbers. Glad you're enjoying my videos, that means a lot.
@xSillymonkey 9 ай бұрын
@@FlorisGierman I’m glad I found your videos when I started running back in February. MAF training is a very fun.
@ericchevalley 9 ай бұрын
Fun! Thanks for taking us along your journey for a bit 😊
@FlorisGierman 9 ай бұрын
Happy to do so Eric. Appreciate you!
@timonscheven2271 9 ай бұрын
“More is not always better” - great advice! Loved the video, especially the lovely drone shots - keep it up and best wishes for Berlin…enjoy!
@FlorisGierman 9 ай бұрын
Spot on takeaway. Thanks so much!
@MappleDapple 9 ай бұрын
Floris, you are running faster and longer than 98% of the world’s population. Don’t be so hard on yourself about ONLY getting in 60 miles a week. You are a champ. ❤
@FlorisGierman 9 ай бұрын
Appreciate you MappleDapple. Honestly not trying to be hard on myself. I just wanted to mention the relative low-ish training volume, since many athletes feel the need train more to improve as an athlete. While I've found the balance between training, recovery and daily life to be key. Thanks and cheers!
@-es2bf 9 ай бұрын
Amazing video. Interesting to see how you balance everything! Would be exciting to hear your time goal for Berlin!
@FlorisGierman 9 ай бұрын
Berlin marathon goal is to finish healthy and strong, while enjoying the race :)
@-es2bf 9 ай бұрын
@@FlorisGierman Haha, great perspective! Have fun
@andrewwee933 8 ай бұрын
I really like this kind of video which give me the most inspiration and a way to train in MAF. I love when you mention balnace in life which we love running but not everything. I was a heart stent placement patient and try to enjoy running and make a PB in marathon avery marathon race. Hope to reach such as your level one day…
@mad8298 9 ай бұрын
Love your videos and this one was great to see a week's point of view. I do have a question about time in the sauna. I had recently seen an article about the benefits as well, but I still haven't seen what the recommendations are for time and frequency. Do you have some insight to share there or can you provide a link to that information? Thank you!
@FlorisGierman 9 ай бұрын
Hi Mad8298, glad you enjoyed it. There are different ways to go about this. Here is a good podcast by Huberman with more details: kzfaq.info/get/bejne/e7djes2hrNeZiWw.htmlsi=ENV_JV0W6AtmHyFO
@augustusandrada3930 9 ай бұрын
I gather a lot of information on your videos! Thanks alot! Still maintaining my zone2-zone3 10mins per mile. The patience is a must. I failed couple of times due to some runners just zoom on me. Haha!
@FlorisGierman 9 ай бұрын
Totally know what you mean, patience, letting go of ego, long term thinking and enjoying the process all come into play. You got this!
@briansleepylee 9 ай бұрын
Great video! The drone footage is fantastic. My take away is having a better understanding of "slow" pace or low intensity. To see you running at above 10min/mile on some of your runs is not something I would expect to see. Mentally this is liberating to not be so focused on pace all the time.
@FlorisGierman 9 ай бұрын
Hi Brian, totally! That not caring about pace so much and going by effort took me a while too. I think many runners struggle with this mentally, especially in the early stages of low HR training. Glad you enjoyed the drone footage.
@Simssss888 9 ай бұрын
Thanks for that insight! Felt really good watching ypur vlog and listening to your thoughts! I had big weeks back to back last month and now i think about training but i am fine without being running for 6 days and just did some swimming and strentghwork. It should always feel good what you are doing motivation wise; feel with your trailrunning passion. i rather go fast hiking/ slow running in the woods or scrambling in the mountains;)
@FlorisGierman 9 ай бұрын
Totally, so important that we are getting joy, excitement and energy out of our training and adventures. Once we start dreading training, even just taking 1 or 2 days off, can be great for the body and mind. Or going for a hike or mellow run around sunrise :) All the best with your training and racing Sims
@nanthilrodriguez 9 ай бұрын
More Pair runs Maybe a "on the go podcast" episode with runners in your area?
@shagbaker377 9 ай бұрын
Hey Floris. You got me started on low heart rate training. My fave part was the info on sauna training.
@FlorisGierman 9 ай бұрын
Stoked to hear that Shag. The sauna training was definitely eye opening to me as well when I found out a while back. Hope you're enjoying your low HR training. Cheers
@gacuga 8 ай бұрын
Great content! Do you have any videos reviewing or recommending types of shoes for low intensity runs over 20km?
@implodingslowly 9 ай бұрын
See you there!! Our training looks a little different, but very similar structure overall! I am also doing some hills (mostly because where I live is nowhere near flat)
@FlorisGierman 9 ай бұрын
Nice, that flexibility in training structure can be helpful for many non-elite athletes. If you're around on Saturday September 23rd at 10am for the shakeout run in Berlin, would love to see you there. Cheers
@Unis83 8 ай бұрын
Suggestion for podcast guest: Kristoffer Ingebrigtsen, the oldest of the Ingbrigtsen-brothers. He startet running for around 3 years ago and have taken massiv steps. Half marathon pb 1 hour 13 min I think. He has also lost about 20 kilos. But I don't know how much low heartrate training he does thou, he is after all in the Ingebrigtsen-family. Pleas make some more training/running videos
@j.a.9.u.a.r 9 ай бұрын
Love the content my man. Thanks to you I discovered zone 2 training and it’s been a game changer. Just curious what do you think about barefoot shoes for running . I know you mentioned you like to take the holistic approach when available .I recently made the switch to minimalist shoes because i just couldn’t run 3 miles without feeling pain throughout my knees and ankles. So far so good I been enjoying my runs more and also building my zone 2 time . Let me know your thoughts on barefoot running . Thank you and keep bringing the fire content 🔥
@hahaha123 9 ай бұрын
My 2 cents on barefoot shoes, ease into it. It takes longer than you think for your body to adapt to the change. Good luck!
@jlow2969 9 ай бұрын
could you do a more in depth video on your mobility stretches that you have previewed? or maybe post some shorts on them?
@peteryun8379 9 ай бұрын
WOW, I loved this video and am ready to run now. I wish I knew running was so enjoyable when I lived in southern California 11 years ago. Back to your question: It would be great if you can share thru video When you retire running shoes. e.g. Racing shoes xx miles, Daily Training shoes xx miles, Trail running shoes xx miles. Thanks
@FlorisGierman 9 ай бұрын
Stoked to hear that Peter, great topics to explore down the line. Thanks for your feedback. Enjoy your runs out there. Cheers
@briankmadsen 9 ай бұрын
Great vid. Thank you. Very inspiring, And some good points, especially about the balance between family, work and training. Really relatable. Important to focus on having fun, and a good balance. I run even less km than you for marathons, to have that balance, as my job require a lot of my time, for the moment. Btw., I'm also going for Berlin Marathon. Hope to see you there 🏃
@FlorisGierman 9 ай бұрын
Well said Brian, looking forward to seeing you in Berlin!
@harvestersrest9107 9 ай бұрын
Thanks for this great insight into your training week. I have a question about MAF training and nutrition: if I am running a long run of about 90-120minutes, but keeping intensity low, do I need to fuel, or should I experiment with just electrolytes? You've had a couple of guests mention they don't always fuel long slower runs, but would love your take on the science behind this. Keep up the great work! From NSW, Australia
@FlorisGierman 9 ай бұрын
Greetings right back at you from California . 90-120 minutes at low enough intensity typically doesn't require calories, when you're fat adapted. For some athletes this takes some getting used to, as many people rely heavily on taking in calories. Don't feel the need to do all runs fasted or without calories either. Some endurance athletes don't take in enough calories in their day, good to keep an eye on this before and after your run too. Cheers
@namits3775 9 ай бұрын
great video and like the format. With your sauna, do you leave on all the time or wait till it warms up before you use it
@FlorisGierman 9 ай бұрын
I turn on the sauna usually 1 hour before I go in, or before I leave on my run. The max timer is 1 hour. It uses a lot of electricity, so I only turn it on when I plan on using it. Cheers
@namits3775 9 ай бұрын
Thanks for that.
@danbanks9325 9 ай бұрын
Start the week and year as you mean to go on: running 🏃♂️ 👍
@jamesbrennan5035 9 ай бұрын
Hi Floris, thanks for this insight, I find it really helpful to understand how you approach a training week. I notice you didn’t have any strength and conditioning sessions included - is that because you don’t do them or because you didn’t think they were worthy of including in the video? As a new runner, the S&C sessions are what I struggle with the most, so any tips or inspiration would be gratefully received! Would love to see a similar video around how you structure your whole training approach, so how many blocks you break it up into, how many base building blocks, speed blocks etc. thanks again!
@kjyang15 9 ай бұрын
Biggest takeaway for me is the electrolytes. It took me a while to figure out that I was a salty sweater and I tried a lot of products in order to get my electrolyte balance right. Finally landed on LMNT and it's amazing. I almost crave their Grapefruit flavor at times.
@mikes5764 9 ай бұрын
I like these videos! Really inspiring to see that you can go that fast like 3.54min/k at the end of your longrun with such a low HR. I'm training on that pace for a sub20 5K and I'm in zone 4 and 5 all the time😂. Clearly consistency in your running is key to that! Is that 3.54min/k pace also more or less the Berlin marathon pace you are aiming for? And have you done or planned some 5k / 10k / HM in your preparation for Berlin, to build some confidence regarding your MP or do you rely on your trainings for that?
@FlorisGierman 9 ай бұрын
Pace is just a number and improvement in running takes time. Exciting goal to aim for sub 20 5K. Keep showing up and enjoy your training journey. That pace was faster than my goal marathon effort, so that I become familiar with that pace. It's not something I think I can hold for 26.2 miles at this moment. Main goal will be to finish healthy and strong out there. Have fun out there on your runs!
@mikes5764 9 ай бұрын
Thanks, I will. Getting older and faster each year 😉. Have a nice training journey too to Berlin 💪🏻😎!
@kirbyliu831 9 ай бұрын
Great video👍 May I know how long you have planed for this Berlin marathon training block and have you alway kept keep the same weekly distance and intensity like this?
@FlorisGierman 9 ай бұрын
Hi Kirby, this training cycle was a bit different than usual, however I try to keep my fitness at a reasonable level so it's do-able to ramp on as a race comes up, vs having to start from a low fitness level. Here is more info on my weekly distance and intensity from the past 10 years of training: kzfaq.info/get/bejne/hsWGgbRnuq_Gg2w.htmlsi
@matthewlim2008 8 ай бұрын
❤❤❤ Really loved your content @floris!! Now i listen to your podcast during my MAF training , always feeling inspired by the different guests! May I suggest you can talk about wearing the type / concept shoes we all should wear when we start to embark the MAF journey ? I realised that I have started using more flat based running shoes with improved cadence over the time. This is strongly backs by Dr Phil Maffetone in his books and podcasts!! 🙏
@jack23thedude 9 ай бұрын
Off topic, Floris: how do you film all your run? Did you use some drone that follow you in autopilot mode? I'm so curious! Thanks for the answer 😊
@FlorisGierman 9 ай бұрын
Yes, I have a drone that works well for this with track mode plus some clips with a Go Pro, combination of those 2. Cheers
@doncoddington3246 9 ай бұрын
how did you space out those 5 gels? thanks! great video!
@FlorisGierman 9 ай бұрын
pretty sure something like 0 miles / 5 miles / 10 miles / 13 miles / 17 miles. Bit further apart during lower intensity, bit closer during higher intensity
@jopeDE 9 ай бұрын
The tanktop you are wearing. Is it some sportsmaterial or just cotton? I wanted to get myself a tanktop for training aswell! Thx
@davepage764 9 ай бұрын
Important takeaway is take it easy and have fun.
@FlorisGierman 9 ай бұрын
Great takeaway Dave!
@TruTube.1. 8 ай бұрын
How miles have you logged in with your SPEEDLAND TAM GS shoes on ROAD? have you seen much wear on them? I'm thinking about "investing" on a pair. With that, there's about 4 miles of Road before I hit the trail on my end. I pretty much plan to run 3x a Week at best. Hope I don't burn through the tread like most 'road shoes' .
@Dylan-jq7hu 9 ай бұрын
@florisGierman i have started training MAF, I am 38 year old male and am wondering how long it may take for my pace per Km to increase (estimate). My average pace over the past three weeks is 8min per kilometre which is walk run to maintain my MAF heart rate. Am I looking at 6 months before I see really good improvements?
@akaKsmooth 8 ай бұрын
how long did it take u to have that heart rate for that kinda pace? years? i started about a year now. do a lot of zone 2 and MAF but pace/heart rate don't seem to get much better. just barely and slowly.
@zxobag 8 ай бұрын
What brand is your sun hoodie? @florisgierman
@Jess-Rabbit 9 ай бұрын
I'll also be at Berlin and have encountered achilles tendinitis at the last minute. Really upset about it as I'm trying to PR. I will do prolotherapy which helped me amazingly last year when I ran Cape Town and I still did the marathon. Idk if you've ever had this issue? If so please let me know what you'd recommend
@FlorisGierman 9 ай бұрын
That's a bummer to hear Jess. I'd find a local sports PT or doctor to dial in the cause of the issue and best way to address, to get you back to healthy running in the long term. Patience is key here.
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