How to run healthy and strong with Dr. Cucuzzella (

[@FlorisGierman]

🚨Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode? 1 person wins a copy of Dr Cucuzzella's book, run for your life.🚨

[@billydavis2888]

U😂b b 3 3🎉

[@zarnyk6]

My doctor tried to put me on a cholesterol med at age 31 but I knew I was living unhealthy. I refused and started running and eating better. 6 months later and retested good. 20 years later and still no meds! Run!

[@VirtualTrailRunning]

Amazing, well done!

[@eugenediaz4386]

Although Pharmaceuticals have proven effective, you got it right. Quit breaking the law of good health.!*❤😂

[@siobhanbulfin5240]

​ .l P91pqll😂😢bvbb n oll wr

[@saranghaeclinic4904]

That's it Go run .

[@hiebrantsify]

​​@@eugenediaz4386effective at profiting the pockets of criminals

[@tripleutdoc1475]

“… we are just trying to stay healthy, raise our families, and not get heart disease.” So succinct and so true. Love it. Thank you for this amazing podcast, Floris.

[@BF-27]

Man, what a world we would live in if more doctors took this kind of holistic approach to running and to life. This was one of the most informative and insightful podcasts I’ve listened to. So well done. Thank you both for dedicating your time and effort to the community!

[@leslie7922]

I viewed my last marathon and average heart rate was 171, very high. Now my long slow runs I aim for < 150bpm and my overall running volume AND SPEED have both improved greatly

[@FlorisGierman]

Building that aerobic base in training surely can go a long way Leslie. Glad you're noticing improvements in Volume and Speed!

[@joe1071]

Holy cow. How did you run a full marathon with an average HR of 171??? When I’m running my negative split long runs, and hit my final split going near all out I’m in the mid 170s, very out of breath, and it’s unsustainable hard work for a couple miles max! Can’t imagine a full marathon like that. Would be miserable

[@leslie7922]

@@joe1071 yep I was fat and very unfit back then :)

[@MyKIDROBOT369]

​@@leslie7922 did you improve anything within the time of your initial post

[@MyKIDROBOT369]

I ran a 5K recently with only a handful of runs to train for it, but I do gym often... My average HR for the 5K was 184 😭

[@vanwool94]

I didn’t start really enjoying running until I stopped doing low HR training, mostly because there simply wasn’t a pace at which I could maintain a low HR. Being forced to stop and walk every 30 seconds makes the entire experience miserable, and I didn’t start improving until I finally ditched the HR monitor. Now I’m watching minutes fall off my run times. I genuinely think low HR training is only optimal once you’ve already built a solid foundation of fitness and you’re a fairly advanced runner. All the great success stories for low HR training are coming from people who were already stellar athletes. I think when you’re a beginner it’s a lot more advantageous and fun to just go run at a pace that feels easy, but not worry about HR, and of course mix in speed days.

[@frankienle693]

‘Posture, breathing, rhythm, relax’. Great advice from Mark esp for those long runs/races. I thoroughly enjoyed this entire interview…he’s one of those who make you feel like a good friend from the instant you meet them 😊

[@Stringdude86]

Definitely one of your best guests, Dr Mark is full of great info and advice. I would love to see another podcast with him :)

[@FlorisGierman]

Happy to hear that Eric! Yes, he really is one of the best guests, so well spoken. Glad he wanted to come back on the show! :)

[@BF-27]

💯 this!

[@Rls2236]

I love hearing Mark talking about how the elite runners take the majority of their runs super easy and save the special workouts and special shoes for a small percentage of their overall running. It's a good lesson for everyone.

[@joe1071]

Yeah. The disconnect is their easy is faster than the average persons all out. So we assume they are training harder than they are, and generalize that to our training

[@pradeepkumarka]

The best conclusion I got from Dr. Cucuzellas closing comments. One should feel better and energetic after the workout. Lot of insights in to running training and life in general. As always you are doing a great service to the running community pan world. Floris Gearman

[@TonyHariman]

As always great conversations with all your guests. I like his saying “When you come back from a run you should feel better.” Simple yet powerful. Also highly recommended going to his store and do gait/form analysis with Dr Cucuzzella. Thank you for the great podcast.

[@BishalBDS1995]

You let the good Doctor keep on blabbering without any interruption. I could listen to it again and agian. Thanks man. Best wishes in all your endeavours👍👍

[@beauhelmi]

Exactly, what I love about Floris is he actually let them speak without interrupting, love love love Floris!

[@lindal986]

Thoroughly enjoyed your conversation with Dr. Mark, I recently opened his book back up in anticipation of this episode; what a treat, the Kilian / Coros episode and this one, both in one week, thanks to all! I like the sound of those races!

[@FlorisGierman]

Such a great book to reread from time to time. It was a busy week, glad you are enjoying the content Linda! Cheers

[@DerekBoy27]

'Have fun out there on the runs!' Always great advice guys - thank you!

[@darylcampbell3364]

Loved Mark Cucuzzella’s Book.

[@titosinha]

"I wouldn't wear a watch to run a marathon.... I would just put a little smile on my wrist.... Finish every workout with a smile." Thank you so much, Floris, for such an illuminating discussion with Dr. Cucuzzella. The approaches you've laid out in your program and explored with your guests have been life-transforming for me. 🙏🏾

[@VirtualTrailRunning]

I love this!!!

[@darrellrose3420]

Great podcast, best takeaway - ‘“when you come back from a run you should feel better, it should add to your day! “

[@VirtualTrailRunning]

Yep!

[@BerndRechel]

Thanks Floris - another great episode! I had listened to the previous one with Mark Cucuzzella, bought his book and read it several times - I can recommend it very highly! Keep up the great work!!

[@joelsoncoelho4002]

Congratulations Floris, for inviting Doc Mark to help us beeing healthier and faster running humans. Amazing, just like always. Thank you!

[@VogtJurgen]

Really fantastic and very valuable interview Floris. Brilliant energy and so well articulated. Thank you.

[@jarekbatkowski9039]

Really liked this one! Magnesium, Potassium, Iron are the key to feel good when running....in my case. I do blood tests every 6-8 months to check and control especially iron level. In May/June 2022 I felt really tired, no matter how much I slept, trained or rest, I was tired and sleepy all day long. It turned out that my iron level droped to 54 units. After almost 3 months treatment, cutting back on coffee and taking iron supplements with natural vitamin C sources, adjusting diet, I started to feel much better, stronger and all the side effects of iron deficiency have gone. All in all, healthy diet is the key! Good food is a medicine. Bad food need a medicine. Greetings from Gran Canaria Floris!

[@thanhannguyen1039]

This is indeed high quality of content and recording. Thank Floris!

[@toddmarentette]

Another top level podcast, not only about running, but more importantly life and health. Dr. Mark is an absolute treasure, he just wants to help others - thank you. Dr. Mark once told me that when you finish a run, you should feel like you could turn around and do it again…and if you don’t feel this way, you ran it too hard. Life changing, ever since … glad I found Dr. Mark, and for Floris for interviewing these masters (I include himself) Floris, come a run the Harper’s Ferry Half this spring, a wonderfully awful course, like any elite level race.

[@FlorisGierman]

Spot on Altramarathonman. Dr Mark is indeed an absolute treasure and that's so well said about finishing and feeling good. Yes, the Harper's Ferry Half sounds like a special place to run, would love to run it one year. Thanks and cheers!

[@j3ah0o]

Last video i watched, i didn't see that you share these as podcasts too. Following on Spotify now!

[@joshstoeltzing4420]

Thank you for your podcast! All of your interviews, training plans, guests are the best!

[@couchmatt714]

The message that I hope becomes more and more prevalent is that casual running is not just about recovery. 99% of resources out there claim that it’s about recovery, but they miss the opportunity to describe the different metabolic adaptations that occur and the different genetic expressions that are involved. Casual running is its own training zone with nearly limitless potential.

[@erwinschulz8418]

Thank you for this podcast; it was very encouraging. A big takeaway for me was the point Mark was making about the type 1 vs 2 muscle fibers and lactate shuttle. As an engineer I have a hard time "buying in" to expert advice without knowing what the mechanisms are that cause it to be true. I can follow the advice, but all the while I'm skeptical about its effectiveness, which then leads to half-hearted commitment. Now I understand better why running slow trains the type 1 fibers, which then leads to faster running. Super info! Thanks again and keep up the good work.

[@MarssraM]

I'm not sure why Dr. Mark touches me so deeply, but he is... If I lived nearby I would - if I dared - ask him to be my coach, or better teacher. Not only in running, but in Life! Probably it is the rare combination of real knowledge, being able to transfer that in a inspirational way, being humble and very compassionate... 💞

[@iss8504]

My son is a med student at WVU. Dr Mark is a wonderful mentor for him, he is so humble, genuinely kind person. My family is in awe of him.

[@TheDonmega70]

Thank you about the information about the podcast. Another way to get good information about running.

[@FlorisGierman]

You're welcome @Thedonmega70! 🙌🙏

[@ajnordenstam]

Lovely episode, this was a wonderful crashcourse in low-heartrate running physiology. I'm looking forward to the next one!

[@FlorisGierman]

That means a lot Alexander. Next one coming in 2 weeks, stay tuned!

[@amaditadicochea7502]

Thank you for another great video. The online blood test information was especially helpful. I also liked the comment about being able to run well barefoot before using the max cushion shoes.

[@mikechun4734]

Loved the book, have read it multiple times…wish his store was closer ( I’m in CA ). A great podcast Flo!

[@danielfreeman649]

Burning a log vs burning matches. What an incredible analogy

[@atulchadha24]

Gold standard content!

[@FlorisGierman]

Thanks for making my day Atul. Dr. Mark Cucuzzella surely shared a lot of great insights from a variety of different background experiences.

[@IanRamon]

Very good explanations and clarification. I was listening to this while doing a 20K walk in forest (breath consciously) so it was very encouraging and confirm my intuition to do much more low intensity :) This type of videos helped me a lot beacause when I started running 2 years ago i develop quickly knee pain, then hip pain ... too focused on run fast, run long. Then i found this videos on LOW intensity and I relaxed into easy run! Pain dissapeared and training felt AWESOME. some take aways from him are many but few i note are Remember - Posture, breathing, rhythm, relax. Put smile on wrist and remember to smile. the type 1 (fat burn) vs 2 muscle fibers (glucose) - run longer, faster by building aerobic base, easy runs. One should feel better and energetic after the workout. Finish each session with a smile.

[@ericchevalley]

Outstanding podcast 👏 Great topics. I like his approach and his explanations. Great examples about things to pay attention to in terms of vitamins and minerals.

[@anathamon]

Great guest, one of my favourite. Anemia can be an issue, but so can the opposite (Iron overload) if you have the HFE gene like me!

[@hombrealagua]

Great episode! Big fan if Mark! … I liked the adaptive foot strike style, as a natural/minimalist runner for many years without injury this was refreshing. Thanks!

[@FlorisGierman]

Happy to hear that. Mark is awesome and shares so many great insights and positive vibes.

[@hombrealagua]

@@FlorisGierman indeed! Thanks! Great podcast! New to it , enjoying! Cheers from Mexico!

[@saranghaeclinic4904]

Dr. Mark's barefoot running video was so impressive. Very nice to see him in this channel.

[@cmigotsky]

Great interview! One of the best. Thanks.

[@CoolInOlympia]

What a fun and informative video! Thanks!

[@cindyhasthorpe4175]

Thanks Floris! So helpful to learn the importance of having a calcium score done before taking statins. Doctors here just look at cholesterol readings and prescribe on that alone. My cholesterol is considered high, but I’ll be definitely asking for calcium score test to know if I need to make dietary changes.

[@DrWeselcouch]

Great episode with Dr. Mark! I need to make my way out to his store. I didn't know he lived so close by!

[@holbaerd]

I'm frequently low in iron so good to know about the red meat. Definitely will try this!

[@patriciabrown5254]

Always entertaining podcasts with Dr. Mark! Just what I needed to listen to to get back to some low intensity cardio. Loved the discussion about longevity with athletes who do more low intensity training. I am getting older and am more concerned with staying healthier, longer than I am with setting any records. Keep up the podcast!

[@VirtualTrailRunning]

I feel the same way… for me running is about the physical and mental benefits, not setting PRs

[@jonathanwatkins447]

Great video as always. Really enjoyed listening to this. Such great information.

[@FlorisGierman]

Stoked to hear that Jonathan! Thank you!

[@jei-anvlog7562]

Thanks for sharing this video

[@samuelelkins2349]

Great video

[@beverlyreynolds5001]

Thanks for this fascinating info!!!

[@2spoons]

I've LMNT get the mixed pack try all the flavours...... and I used 500ml of water with mine and loved lemon!!!

[@vacationmode6286]

Thank you! This is great as usual. Wish I lived close to a store like that. I think my problem is “more software than hardware” for my hips - never heard it described that way before. I am definitely looking for 2nd gear 😅

[@damequish]

Same approach to nutrition organic beans greens berries nuts seeds and b12 works great for a load of people

[@user-ge4pv9xj9j]

Floris, you look much younger than your age. I started running according to your program.

[@nicholas5396]

Floris, I love ya and been watching ya for a while but pleeeease get some foam pads or something to hang in your recording room to attenuate the echo in the audio. It would greatly improve the quality of the product immensely . As us it sounds like you're recording in a bathroom... Keep up the great work, great content as always!

[@YHirschmeier]

witt dr. mark gugusella, atlethe

[@windadge]

Finish your workout with a smile :)

[@alexm1841]

I think I need a lab test. I’m 40, therefore my generic max heart rate is 180. If I do a talk test/nosebreathe, I can run for hours at 75- 80% of 180 (135-143 bpm). My marathon race pace is at 160-165 bpm. My half marathon pace is 165-175bpm. I was a Division 1 high jumper 20 years ago, and recently started running marathons and everything in between

[@MorganPettersson]

Thanks for at great episode!! You should do something about that echo in your studio Floris. A carpet or something..

[@FlorisGierman]

Appreciate the feedback. I had a mic issue for this episode, has been fixed, audio quality should be better on the next one. Cheers Morgan!

[@Xangoose1]

Damn. Playing for Chelsea AND he's a doctor!

[@Tarnie495]

This is absolute gold dust, thankyou Mark and Floris. Does anyone have any information on the forearm/ bicep HR monitor that mark uses? I also have given up on the chest strap, they're a pain sometimes.

[@FlorisGierman]

Happy to hear that Rob! Yes, see the description of this YT video for links to resources mentioned in the video.

[@Tarnie495]

@@FlorisGierman thanks Floris

[@wallyevans4228]

Hello…b12 is found in soil bacteria. Meat eaters n plant eaters can be both deficient

[@cxa011500]

Great talk. I learned you have to run slow to run fast. Too bad the Army doesn't teach that.

[@pmartela]

Please Floris buy a big rug or curtains, because your room acoustics are horrible :) Podcasts are the best!

[@PattiKapi]

So to not have a lactate build up does that mean I have to do more steady or low heart rate aerobic running - I find I have the lactate build up when I start to try and run, I have started 6 weeks ago never ran in my life

[@MobileBroadbandBlog]

Hi Floris, big fan of yours and the channel. Thanks for everything you're doing. One comment about the show - it seems that either your microphone is not connected for the recording, or the room you're recording in is extremely echoey. Perhaps you've selected the internal microphone on the latop? We can still hear you fine but it would definitely improve the quality if the audio was improved. (In case you wondered I spent 20 years working in recording studios and as well as a budding runner I'm an audio nerd!)

[@FlorisGierman]

Appreciate your feedback! Yes, we identified the issue with the Mic setting afterwards. That was tough but I still wanted to get it out, since Dr Cucuzzella's audio worked well. Moving forward audio quality should improve. Glad you're enjoying the channel! Cheers

[@aprilmchugh6029]

What method do you recommend to decide your low heart rate zone and cardio? I can have a conversation at as high as 166 a little more challenging but can do it I am 56 and have run many marathons. This pace is also slower than years past. I have been 🏃‍♂️ for around 30 years. I have noticed a decline since I took the covid vaccine when they were trying to make it mandatory.

[@Seanonyoutube]

47:21 ok he clearly doesn’t understand lipidology. Now I’m questioning everything else he said.

[@freeian2]

Yep. Heard him mention just eat bacon in a prior podcast. Enjoy his slant on running but he’s not a source for nutrition.

[@carmenc3911]

@extramilest thanks for the excellent interview. Who's your PT friend? Can you share his info? Thx!

[@FlorisGierman]

yes, his name is Lawrence van Lingen, a movement specialist and PT located in Laguna Beach. His website is www.innerunner.com/

[@giovanbattistafichera8439]

This lactate shuttle thing got me confused. What if I'm genetically richer in type 2 fibers? Should I just dive into a very long process of base building until I'm fit without doing ANY intervals whatsoever because "I haven't earned the right" yet? What about 80/20? What would my periodization look like if indeed I wanted to become a fitter, stronger athlete using HR?

[@FlorisGierman]

Hi Gio, don't overthink it. Take 3 months of low heart rate training, really training at a low enough heart rate to develop your aerobic base with enough consistent training volume, and enough recovery to adapt your training load. If you want to occasionally run faster, go for it, just don't overdo this too often. I wouldn't go over 90-92% of max HR during those runs. Do a monthly progress test to see where you're at aerobically, a MAF test can work well for this on a track. After 3 months, decide if you want to add in some more speedwork (twice a week for 15 to 30 minutes) for a few weeks and see how the body and mind responds to the added training load. Make sure to eat well (no junk food / limited sugars), sleep / recover well and keep stress levels under control. Those things combined should bring your aerobic pace down. Adding in some race specific workouts from there will build on top of a solid aerobic foundation. Hope that helps.

[@giovanbattistafichera8439]

@@FlorisGierman yes Floris. thanks :)

[@Heather-dn7vn]

Floris, you should improve your sound. Lots of echo in your end.

[@jackwright3098]

Wish your audio was better. Let's invest in a home studio.

[@iceclimber81]

Great content, but I could not agree more with this comment. Your guest has better audio than yourself. That hollow echo sound is substandard and rather annoying when listening to this as an audio podcast, esp. while running. How about a decent microphone and some padding on the walls? Also, great idea to mute your guest's audio when they are not speaking (esp. when they are drinking!). Keep up the good work!

[@wallyevans4228]

I immediately question his speech on the b12 is an animal product

[@Seanonyoutube]

50:13 i’m not aware of anybody developing increased heart disease due to having blue eyes but ok 😂

[@bimsytech9135]

If my max heart rate is 195 what hearth rate should I hold on while doing easy runs?

[@markanthony5582]

70-80 percent of 195

[@jordynlillibridge2769]

My max is the same so about 135ish for easy runs. Not above 155.

[@cerebralstuff4232]

Please be cautious as my Most favorite running 🏃‍♂️ channel is in the process of becoming favorite due to beginning advertisement going over the board .....

[@FlorisGierman]

Appreciate your feedback @cerebralstuff4232. The reason I recently started to run some ads is that I hired 2 people to help bring the Extramilest Show to the next level, a podcast Director and Video Editor. It's my goal to bring more consistent high quality content to help as many people as possible to become a stronger, healthier and happier athlete. There are 24 Extramilest Shows planned for 2023, every 2nd week a new show + several other videos. Every episodes of The Extramilest Show takes 40+ hours between research, recording, editing the video + podcast, writing show notes, posting etc. I think many people don’t realize the amount of work that goes into this. For the past 10 years I've put out hundreds of hours of content for free. With my full time job and 2 young kids, I simply don't have the bandwidth to put out more content on my own. So I had to make a decision, do I come out with 1 Extramilest Show every 2 to 3 months (I didn't post 1 video for first 6 months in 2022), or bring in some sponsors to offset part of the cost to hire help and increase posting frequency. I decided to bring on help and we are excited to bring many high quality guests to this show in the coming months and years. Hope that explains this a bit further and this can stay your Most favorite running 🏃‍♂ channel Thanks and cheers!

[@giovanbattistafichera8439]

just install ad block for youtube

[@IanRamon]

@@FlorisGierman people who are business owners understand very well :) I have my own business and also put out videos on social. I actually am happy you sell stuff, and make money because then i am sure you will last and put out more great stuff. Respect ! I received very very good info from your podcasts.

[@st14]

Ha ha, the second religion bit was funny!

[@greganikin7003]

Yeah but it’s all for recreational runners… they just run at 5 min./km tempo all the time and then they try to run marathon and they get 4:50 tempo… and it’s like nothing pretty much.

[@anjilala]

I guess you cant have Gene Dyke on your show? Might be a conflict with the electrolyte sponser ;)

[@FlorisGierman]

I have a bucket list of 250 guests and limited time, but please tell me more.

[@PerryScanlon]

You lost me at "no sugar" drink.

[@JohnBirtchetSharpe]

Loved this podcast, thank you (watched this rather then listened to it ) waiting until sunlight before I hit the canals today .