10 Ways to Improve Your Running for Beginners to Advanced Runners

Over the past six years I have connected with thousands of runners in person and through Social Media. I have already ran many marathons and ultras and learned a lot along the way.
This video will become my go-to guide that I will share with friends, family and anyone else who wants to become a stronger, healthier and happier runner. Hope some of you will find this helpful.
10 Ways to Improve Your Running for Beginners to Advanced Runners:
1. Slow down your running pace
2. Improve your nutrition, you are what you eat.
3. Measure bio-feedback to get more in tune with your body.
4. Meditate consistently to get more in tune with you mind
5. Train consistently
6. Set clear goals
7. Find a running partner
8. The ChiRunning Technique
9. Make rest, recovery and sleep a priority
10. Have a fun attitude and gratitude
Full transcript of this video can be found on my site at extramilest.com
Show links:
My Strava - / strava
PATH projects - pathprojects.com
Calm App - www.calm.com
Susan Piver - susanpiver.com/
Fitbit Charge 2: www.fitbit.com/charge2
My 30 Page PDF with marathon training tips: bit.ly/2FnynOo
Overcoming Frustrations with MAF Low Heart Rate Training: bit.ly/2CgLE7x
Meditation and Mindful Running with Susan Piver: bit.ly/2M3Oe5k
What really is Junk Food?: philmaffetone.com/what-is-jun...
Chi Running video: bit.ly/2CiLhJU
Coyotes, the Way of a Trail Runner: bit.ly/2M40dQt
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Strava - / strava
► Website - extramilest.com
► Podcast - extramilest.com/podcast/
► Instagram - / florisgierman
► FB group - bit.ly/2M3qP40
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT

[@FlorisGierman]

*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*

[@JohnHarryShaun]

3 years on I’m still blown away by the improvements MAF is giving me. Occasionally I get bored and take a month off, then do just tempo running, hills, speed ect. But it just shows more the improvements I’ve made, it’s just amazing .

[@jpgcontact]

Floris: Great video. I discovered your vlog recently, so I’m going back to watch some of your older videos. I follow multiple running vlogs on YT and enjoy them all for different reasons, but your vlog by far is the most informative and helpful to my running. You offer lots of valuable insight that I’ve been able to apply directly to my running. Thank you for putting together all this content (videos, the pdf) and keep up the good work!

[@nicholashernandez6060]

I was seriously just about to walk out the door for another run, when I realized Floris was mentioning symptoms of overtraining that I was definitely feeling. Decided to take another day of rest and I think it's for the best. I put pressure on myself by signing up for a marathon but I'm not quite ready and I may need to play it safe and make a switch to the half. But like many on the channel have said, it's more about the long game than any short term goals. I'll enjoy another day of rest and watch some more Extramilest videos!

[@smithscarborough]

Congrats on the new job! And yay for more content!

[@RickMartinYouTube]

I've watched this a few times - very good. I pass along some of the points to people who hate/despise running to think about.

[@RickMartinYouTube]

funny, I feel this way about swimming sometimes (something that I've struggled w/ over the last 2-3 yrs)......maybe need to do the same (slow down).......agree 100% w/ your low aerobic approach and using heart rate....I was paid to get physically fit and hated it (military), but after leaving the military and learning to slow down my running, I actually look forward to the run....been doing it consistently for the last 8 yrs since leaving the military.

[@enricovarella5046]

I enjoyed this sharing. Thank you. I agree with most of your approaches. I also appreciated you sharing your video of your morning ice-bath ritual.

[@jepensedoncjesuis4813]

All 10 points are very important indeed! Just missing Running Drills which have brought significant improvements to my stride and cadence 😊 I will try meditation because you seem to be a very well balanced and relaxed dude! ☺

[@user-po9rd5qp5q]

Greeting from Bangkok. I use your tips and I shredded 2 hours off from my previous marathon time on Nov 8 Bangsaen42 marathon. Thanks you for your tips and all contents.

[@pablo_elizalde]

Great to have you back. Looking forward to more content.

[@FlorisGierman]

Thanks Eli, happy to be making more content. Any topic or questions in particular you want me to cover in the coming weeks?

[@pablo_elizalde]

I've been using the MAF method for 1.5 months now, so anything about that is welcome!

[@FlorisGierman]

Excellent, nice work on using MAF for 6 weeks now. You might enjoy this MAF specific video I made: kzbin.info/www/bejne/aJ-cqKurq5V1a5I Also my interview with Dr. Phil Maffetone: kzbin.info/www/bejne/lYWzo5ikjLx-b7c

[@pablo_elizalde]

Yeah, the interview is how I found your channel. :D

[@FlorisGierman]

Awesome!!

[@jeffreyanderson3501]

awesome video, great content!! i recently discovered path projects and I love the gear!!

[@FlorisGierman]

Glad you enjoy it Jeffrey! Thanks and cheers

[@haitaozhu9518]

Awesome!!!

[@FlorisGierman]

Thank you! :)

[@michRays]

I’m curious to know your diet plan and any supplements/supplements you’re taking. Would be nice to see your perspective on that. Thanks

[@openyoureyesandseethefutur3382]

great walk run, super, im doing that at the gym , i warm up , i run fast for a minute to 90 seconds, then i walk down to BPM 125 and run fast,,,,,,do this for an hour

[@PopsKustojo]

Now I found a very sound and practical plan. Seemed like Boston dreams were over after a 3:37 in '07. 17 min short! That was it. Last year I decided I want to give it one last shot so I go doing almost same training. Just didn't feel right. Couldn't recover well and I'm older. It's I think 3:30 to qual for my age when I checked last year. Fast forward a week ago I found you and Dr Maf. I am stoked. Dug out old HR monitor n strap and it's 130 one foot in front of the other nice n easy. I don't doze off at work, don't feel lethargic on next run and got plenty of family time. Now I have to get back on the drawing board to tweak up kitchen habits to line up w your method. Anyway, I can't thank you enough. Angels on earth, brother, angels on earth, you and the Doc. God bless you. (Insert: "I Will Find You" sound track music from Last of the Mohicans here lol)

[@FlorisGierman]

So happy to hear that. It's amazing what a difference in training approach, nutrition and mindset can make. Thanks for letting me know. Have fun on your journey. You might enjoy our Facebook community as well, lots of support here from 1200+ fellow runners from 38 countries: facebook.com/groups/209003219602686 Cheers!

[@jamesfleming5849]

I agree we all just run too fast.I have to constantly tell myself to just enjoy an easy jog.And I live in a very hot and humid part of the country ,so taking it very easy on just a typical training run REALLY matters.But it never fails.I'm always pushing towards breathlessness.Been this way since forever.I'm forever in deep discomfort.And in heat humidity it's really magnified.The suffering is considerable.I have thought about why I enjoy the pain and all that unnecessary exertion over the years.I enjoy running.Even if it only takes me 1/3 of the way jogging does.My level of fitness never mattered .If i can only go 8 minutes or 15 miles it's ALL going to be way too breathless and exertive no matter how many times I tell myself to slow down.I'd be way ahead of the game though if I could just learn the skill of jogging.It is a skill! After 30+ yrs of running obviously I'm just too stupid to learn it.Thats why I believe all these yrs i ran in the hottest part of the day.It forces me to jog and inflicts massive exertion on me .If you can master the skill of jogging and not have the personality trait of sadomasochism you'll become much better than I've ever been.

[@kimirunner7865]

Great tips. Thank you!

[@FlorisGierman]

Glad to hear that, thank you!

[@robschaap3231]

Hi Floris, My compliments for all the useful info you've put in your podcasts and videos! I especially enjoyed your interviews with Mark Cucuzella and Danny Dreyer. I have a request: would it be possible to interview Jim Walmsley ( the fantastic ultrarunner)? His running style is amazing. I'm a big fan. Floris, vooral doorgaan! (That's in Dutch, meaning : keep up the good work! Greetings from The Netherlands.

[@FlorisGierman]

Thanks Rob, happy to hear that. Jim Walmsley could make a great podcast guest. I saw him break the course record at Western States finish line at the 2019 race and my mind was blown away. My future wish list for podcast guests is about 70 guests deep, and I'm prioritizing these from time to time. I'll keep Jim in mind as well. Bedankt voor je feedback en groetjes terug!!

[@kimmirossi46]

Bravo! I am in process of quitting my job. Still working on it - I hope I make it like you! :)

[@FlorisGierman]

Best of luck!

[@timshearn8203]

Awesome video. Have subscribed and am really enjoying your work. Thank you.

[@FlorisGierman]

Happy to hear that Tim! Thank you for letting me know

[@dannyh8227]

Hi Floris and other runners, I’m a fairly experienced runner and just learned about your way of training and for the last week only ran at my max aerobic hart rate. You highly recommend not to do any speed work in the beginning but when I did speed work (interval) my hart rate stayed below my max aerobic hart rate for most of my training. So my question is: if you stay during interval training below your max aerobic hart rate, would this still have a negative effect on your aerobic base building?

[@gudboyngdisyerto]

my hr is higher at 6min/km pace than 5:20/km pace

[@TobysGoPro]

Good to hear about your venture with PATH. Just watched a video by Billy Yang where he had great things to say about the shorts and liners! Good luck!

[@awhooks210]

Great video! I would also add change the scenery and step out of your comfort zone. I forced myself to do trail running and go to different state parks. It's helped me become a far better runner. Are you thinking about doing ultra marathon races this year or next?

[@sagarsaurabh97]

Does MAF training need strength training?

[@cicirunner]

Hey Floris, have a question for you. Just did my 5th marathon this past weekend but I feel like the nutrition strategy is constantly evolving. I ate energy gels during the race and had good energy the entire race but horrible bowel issues this time around. Was usually fine in my training runs but curious what you do for fueling in a marathon. Thanks!

[@jitendradraturi]

Suggest use the same gels during training.

[@PopsKustojo]

Flories I’m still here. Haha, a laughed, the part where u said “feel the need to train all of a sudden...2-a-days, etc” I’m guilty. I’m on reset. In MAF we trust.

[@FlorisGierman]

haha, yes most of us are guilty of that sometimes!

[@bonjovibongulto]

Do you recommend getting a chest strap heart rate? or wrist-heart rate monitor would suffice?

[@FlorisGierman]

chest for sure, much more accurate

[@AndreaAcostas755]

I recently did a 2:30 run and to keep my heart rate lower to my 125 I had to walk most of it. My watch kept telling me I was always over my lower heart rate. Is this normal?

[@FlorisGierman]

*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes. For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across. *Learn more at **www.pbprogram.com**.*

[@ajaykhajuria1927]

I am in shift dutites Night shifts, Morning and Evening shifts can't get more than 5 hrs sleep . Please advise how to improve my MAF training.

[@FlorisGierman]

I'd suggest to try anything you can to find another job. Sleeping no more than 5 hrs a night is doing serious long term health damage

[@Red-gy9gx]

Quick question if you run 60 miles a week but 20miles take you 3:20,while a 16 miles take you 2:40, is the 16 miles better because it fit in sweet zone that what I heard.

[@FlorisGierman]

I'd run more frequently vs a few longer distances. No need with 60 miles per week to run longer than 2 to 2.5 hours

[@Ben-yw8be]

On a MAF long run, what do you use for hydration? Can I use Gatorade when I do MAF?

[@FlorisGierman]

I typically hydrate with water. On low intensity runs below 120 minutes you typically don't need calories. I'd limit your dependence on sugars with MAF runs and train your body to utilize stores body fat more

[@Ben-yw8be]

Thank you for advice. I’ve noticed that when I consumer sugary hydration drinks, it kind of spikes my heart rate a bit especially if it is not diluted enough. Maybe I’ll just do a 2:1 ratio of water and Gatorade next time I run.

[@Ben-yw8be]

Thank you for advice. I’ve noticed that when I consumer sugary hydration drinks, it kind of spikes my heart rate a bit especially if it is not diluted enough. Maybe I’ll just do a 2:1 ratio of water and Gatorade next time I run.

[@Ben-yw8be]

Thank you for advice. I’ve noticed that when I consumer sugary hydration drinks, it kind of spikes my heart rate a bit especially if it is not diluted enough. Maybe I’ll just do a 2:1 ratio of water and Gatorade next time I run.

[@Ben-yw8be]

Thank you for advice. I’ve noticed that when I consumer sugary hydration drinks, it kind of spikes my heart rate a bit especially if it is not diluted enough. Maybe I’ll just do a 2:1 ratio of water and Gatorade next time I run.

[@PoetWithPace]

well posted, but i disagree with all points for beginner...apart from 10. That is all that is needed for a beginner. I have only been running 3 years, so still a novice and only applied point 10 and have qualified for marathon majors :-)

[@FlorisGierman]

Great, even if there is just 1 thing from this video that people find helpful, I accomplished my mission. Have a fun attitude and gratitude is definitely key for runners of all levels!

[@PoetWithPace]

indeed Floris! Love your channel btw :-)

[@bigflat1238]

Slowing down makes sense,but I will still go out and go as fast as I can tomorrow,it’s not that fast

[@FlorisGierman]

Haha, do what you gotta do!

[@bigflat1238]

Trying to get over behind knee strain ,may dosoow thing ,I enjoy doing 12/14 miles what sort of distance s could I do around it ,maybe 4 months

[@bigflat1238]

If running slow for four months ,what sort of mileage ,would I include a longish run ,14 miles or so ,and could I do high intensity training after for 20 mins or so softer run

[@richardmiddleton7770]

Run more often, run slower, run with higher cadence.

[@piotrpoliwka1148]

You talk about eating natural foods but than you blend them therefore making it unnatural... which is it? Blending means processing so you turned it into junk food