Kilian Jornet's Running Advice, UTMB 2022, Recovery, Nutrition and more!

This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and UTMB 2022.
Chapters:
0:00 Start
3:42 Recovery from UTMB
5:42 Kilian’s thoughts on recovery tools
7:10 Sleep and rest
8:32 Does Kilian work with a physical therapist or chiropractor?
9:41 UTMB - how Kilian felt going into race day
14:10 Does Kilian still experience race day nerves?
17:21 Kilian’s UTMB race strategy
19:50 UTMB heart rate data Kilian
21:15 Running the first 60km with Jim Walmsley
22:30 Kilian’s HR going too high, letting Jim go
25:45 How Kilian reset mentally from negative to fighting
26:35 Details of Kilian’s winning UTMB move
29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol
32:00 Kilian’s nutrition & hydration strategy for ultras
35:30 Thoughts on fasted running
37:20 Body adaptations change during the season
39:15 Kilian’s background with anxiety and stress
42:35 How Kilian used to deal with anxiety
45:20 Kilian’s approach to strength training, mobility and cross training
46:56 Advice to non elite runners for strength training
49:06 How has Kilian grows from failure?
52:18 How to balance low intensity training and high intensity
54:48 Why Kilian avoids zone 5 training
55:23 Advice for athletes to enjoy trail & ultra running
57:35 Parting thoughts
#kilian #utmb #utmb2022 #RunningAdvice
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LINKS AND TOOLS MENTIONED:
► Kilian Jornet’s UTMB Record Breaking Data - coros.com/stories?kilian-jornet
► Analyzing Kilian Jornet’s Data to Help You Improve! - coros.com/stories?kilian-jornet
► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: bit.ly/3Dcwnpn
► Kilian Extramilest Show Round 1: bit.ly/extramilest-show-51
► Maurten Drink Mix 320 - bit.ly/3BpVi7M
► Maurten - Gel 100 - bit.ly/3ts454S
► Maurten - Gel 100 Caf 100 - bit.ly/3RBwKhF
► Maurten Solid C 225 bar - bit.ly/3Rw9MIV
► COROS APEX Pro watch: amzn.to/3PToyIX
► Nnormal: www.nnormal.com/
► Above the Clouds Book: amzn.to/3OTYYlH
► Training for the Uphill Athlete Book: amzn.to/3PWOcwd
► Athlete Climate Academy: www.anturus.co.uk/athleteclimateacademy
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND KILIAN JORNET HERE:
► Instagram: kilianjornet
► Strava: www.strava.com/pros/5452411
► Twitter: kilianj
► KZbin: kzbin.info
► Website: www.kilianjornet.cat/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast/
► Personal Best Program: www.pbprogram.com/
► Strava: www.strava.com/athletes/1329785
► Instagram: florisgierman
► Website: extramilest.com
► Website: pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and KZbin 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.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
🚨BIG GIVEAWAY!! I’m buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my KZbin channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

[@csisnandi490]

My favorite takeaway from this episode, was the fact that Kilian said to all trail runners to don't be afraid to walk, walking is part of mountain running. For me this was one of the biggest inspiration that I could have gotten.

[@FlorisGierman]

Perfect, I'm so glad that he said this Csis. Good for athletes of all levels to hear.

[@samuelabbott6603]

I appreciated how much he encouraged us to listen to and trust our bodies, especially about output and recovery. His comment, “it’s okay to walk, the running will come.” Is always a good reminder.

[@FlorisGierman]

I love that part as well. The consistency, joy in training and good recovery will make us a stronger athlete if we can be patient and zoom out far enough.

[@paulpublic2435]

This interview reveals two extremes. On one hand "weather too good not to go", "ride with the girls", "negative thoughts during the race" etc, show Kilian is just like everyone else. On the other hand you hear what puts him on a completely different level. And it isn't just physical gifts and mad training. He really is a student of every aspect of the game and his place in it. Mindset at the start line (adjusted for an ultra), in tune with his heart rate etc etc while running, testing at aid stations (not for use in the race, but rather for later study) etc. All wrapped up in so much humility. Elite in something quite specific, and yet so universally relatable at the same time. Almost, but not quite, completely normal. I guess that's what Nnormal is.

[@FlorisGierman]

So well said Paul, two extremes that come together beautifully.

[@FlorisGierman]

What was your favorite takeaway, lesson or quote from this episode? The contest is now over, congrats to Chuesy Klein for winning the contest: a pair of Nnormal shoes + a COROS APEX Pro watch + a box of 12 Maurten gels, a prize pack valued at $600+. More contests coming soon. Subscribe and hit the bell to see new videos: bit.ly/Flo-YT

[@thijsvisser]

Kilian adapts to whatever the situation throws at him and then he strategises his move based on this situation and his abilities at that moment. Pretty high level of self consciousness 🤩

[@johnalcantara6892]

How Kilian said 'don't be afraid of walking!" it's part of the sport of ultra and trail running. Forget about the pace, the distance and the time just have fun hiking or walking the mountain. this is why i love Kilian

[@angelhristov2933]

Great interview, Floris! My favourite takaway: the head is as much important in running as are the legs! Kilian put a lot of thought and reasoning in every aspect of his training and races which makes him like a swiss knife tackling the situations that are thrown at him during running.

[@victorisrunning]

The main takeaway for me was to hear the GOAT Killian saying: "Know who you are... That should be the first question anyone needs to know to plan their training, pace, race strategy and so on"... it is so true... and we forget about it many times and just "copy and paste" some training plan from a website, or running club without really adapting to your own strengths and weakness. Thanks for another amazing interview with Killian, I liked the first one but this one is even better. Great content and preparation for these interviews Floris which are getting better and better

[@cathytsai9774]

My favorite takeaway is "don't be afraid of walking. It's ok to walk and hike!" This is a great podcast. Thank you for hosting it.

[@Trailrunner1978]

Best athlete interview I have ever seen. And with one of the best ever athletes. You really have a special gift Floris!

[@FlorisGierman]

Wow, thank you Knut, that means a lot to me!

[@flyingjjmonkey]

Phenomenal interview! I watched it because of Killian, but staying due to your talent as an interviewer Floris! So amazing to have someone interview and listen and not try to compete for the spotlight while their guest is speaking. Of Killian's comments - a few stand out to me. His comments on adaptations - he has SO MUCH time in through his life where he has adapted. But also was quite interesting to listen to the part on anxiety - it's not what I hear from interviews about him much. He does seem to be very calm so often. How he manages it through lifestyle choices is quite interesting. Also - all the comments on know yourself and enjoy the process. Not new messages, but ones that I always need reminders on. Thank you both for a great discussion!

[@raulbernal9208]

I like the part when Kilian talks about failure. Many people believe that failure is the end, but it is the best opportunity to improve. Congratulations for the interview, I really liked it.

[@FlorisGierman]

Great takeaway right there Raul! Reminds me also of Kipchoge's first attempt to miss the Sub 2 marathon goal and this became a stepping stone to him breaking Sub 2 the next try he did. Glad you enjoyed this conversation!!

[@raulbernal9208]

@@FlorisGierman It is true. The difference between good athletes and champion athletes is the reaction to failure.

[@javierrivas703]

For me a good lesson is when he coment about his negative thoughts during UTMB is something I've learn trough the years, try to keep away negative and take it easy, step by step until the end. Thanks for the interview is always very fun to listen kilian's experience!

[@FlorisGierman]

Great point Javier!

[@BedaMurer]

I really like to listen to Kilian Jornet and I would never think about to compare his abilities with mine. Thank you Kilian and Floris, you guys are a huge inpiration to us. ......Yes Floris, it was worth it absoulutely to mention you with Kilian in the same sentense. It's not easy to listen to potcasts for 90 minutes usually, but I can listen to you for hours. Your youtube channel is a big motivation getting up every morning to go for a run. All knowledge helps us not to fail at races. You are a pain-killer then isn't it? We are prepared going there because of you told us how to practise. Thank you

[@FlorisGierman]

Awww wow, appreciate your kind words, that means a lot!

[@DavidPalacios.540]

This podcast is simply amazing. To me the best quote is: "Just do what you do because at the end of the day you love it, do not forget that" I am paraphrasing of course, but truly impactful phrase.

[@DerekBoy27]

Thank you so much for a great interview! I also stopped drinking and don't miss it. 'Enjoy yourself ' - I tell my friends and family the same thing. Much appreciated. From South Africa.

[@FlorisGierman]

Love it, well done on your health and running journey Derek. So important to enjoy yourself! Cheers

[@Chemamun]

I have seen this episode twice and the entire show is a takeaway. This is gold information. I´ve never seen Kilian talking so clear and opened about his training and feelings. You nailed it Floris.

[@gudea72]

"Focus on the process" and "forget the pace" are muy fauvorites takeaways. Great interview

[@catherinemillen7678]

Hi Floris amazing to see this in depth insight into Kilian. For me the Dad who is obsessed with getting onto the trails but sometimes to the detriment of family time hearing Kilian say that strength training can be a fun activity maybe with the family was refreshing. I listened to a podcast on the subject today and 4 experts didn't come up with this suggestion...Brilliant

[@praveenravindra5558]

This guy is so simple! No complications.. Keep it simple, enjoy it... He makes it sound so easy! How can one not like this guy, such a good persona! N kudos to you Floris for bringing such great ppl, asking great questions n keeping in mind how these conversations can benifit a common runner!

[@FlorisGierman]

Totally agree with you Praveen, glad you enjoyed it!

[@trailrunningforlife]

My favourite quote in this interview has to be: "Well, failure it's there all the all the time, and it's important. It's a part of the game, it's a part of the journey, and it's where probably you analyse better." - great words, and something I need to remember more often. Thanks for this interview series. Brilliant stuff.

[@FlorisGierman]

Yes, so good to hear his thoughts on failure, that was spot on!

[@LucaBaldassarre]

Thanks for hosting another information-laden interview with Kilian. My biggest takeaway is "learn who you are" to understand how to train, race, eat and recover. Kilian did a lot of self-experimentation and it's good that he reminds us to experiment ourselves too to learn what works and what doesn't work for each of us as different individuals.

[@FlorisGierman]

Love this, very well said Luca!

[@GregDixon-p3v]

I loved Killian’s view on Failure: Always FOCUS on the PROCESS & not the OUTCOME or RESULT of a race. Focus on what you have learned & achieved personally through the process. Reflect on what worked, what didn’t, & HOW you can do better next time. Such terrific advice ❤️💕

[@stevecoutts2740]

Great interview Floris, and so many thoughtful answers from Kilian. I liked his comments on energy management, especially the importance of being calm at the start of the race. At UTMB with all the noise and hype and excitement at the start-line it's easy to see how it could be an energy drain.

[@FlorisGierman]

Spot on takeaway Steve, energy management is so key. He mentioned in the first interview something about energy as well, with life / work stress, this was a great addition to that point on race day.

[@stefh1288]

Liked hearing Kilian say : " Train well but never to exhaustion. Save your best for race day". And also " Focus on the process not so much the result. There will be failures, learn from them ". I find this difficult, and i tend to beat myself up when races dont go to plan, but for the last 2,5 years i have been highly motivated, listening to my body, when i doubt skipping the hard session, and being able to string along this long period of 5 to 6 runs per week Without Injuries, mainly by finding joy and fun in today's run.

[@FlorisGierman]

Love these takeaways Stef! I can totally relate, it’s challenging not to beat yourself up when a race doesn’t go according to plan but these are indeed good experiences to learn from too. Glad you are now able to run injury free and enjoy the process! 👍👍

[@jarekbatkowski9039]

I really enjoyed listening to the interview again and I must say that listening to Kilian stops me breathing at times hahahaha.....Very interesting hearing him and sharing all his experiences. Definitely inspiring! For me listening to him and trying to pick one of the most important thing, topic or take a way is impossible! It's like asking me which Metallica's track is your favourite. Impossible! If I love doing something, love it with your heart and give it all you have. .....failures are more important than any success in terms of learning. So let it be the take away. I supposed to run Tamadaba trail marathon this morning but instead seating on the sofa, recovering and watching/listening to the basics by Kilian. Hahahaha. Thumbs up for your podcast Floris. Greetings from Gran Canaria

[@lukashuss7617]

The whole interview contains so many valuable lessons, thanks fo that! If I had to choose, my favorite lesson would be "not to be obsessed with the result, but to try to see whats been good, whats been bad and how you can do better next time" :)

[@sabineehrstrom6160]

It's so touching and interesting to hear how he progressively learnt to deal with anxiety, thank's for the sincerity !

[@FlorisGierman]

Yes it really is, I found that part touching as well!

[@daveellis1592]

Biggest takeaway - don't train to exhaustion - training is training and racing is racing! What a nice guy...

[@FlorisGierman]

Absolutely! Great takeaway right there Dave!

[@schalk-willemburger4346]

My favourite takeaway also relates to the concept of failure. Especially where he mentioned to change the way we think about failure because as he said if all goes well then we only know that everything was good. However, when we fail then we can actually analyse what went wrong and improve. A lot of times I am afraid of failure and then won't go for something and "play safe" but end up learning a lot less or even nothing. Amazing to learn from Killian's experience and wisdom!

[@FlorisGierman]

Learning from our failures is indeed super valuable, great takeaways!

[@ricastc7037]

Love this interview 👍 Enjoy training/ nature Learn from failures Adaptations take time( do not Rush) Learn to listening tour body( acceptes volume or intensity?) Ok to walk No need to overly complicate the process with streght training, suplements, fancy tech to recover... that have minor performance gains... Kilian the best 💯

[@FlorisGierman]

Great lessons right there Ricas!!

[@anneliesleeuw]

So many insights to choose from, but my favourite takeaway was the reminder to focus on and value the process, and to not get too hung up on outcomes and results. Applies to much in life! I was impressed with Kilian's confidence in his process and preparation, and his positive mindset in the face of a setback like catching covid. The result of not just incredible talent but also years and years of dedication to the sport, of experience and learning. He continues to impress and inspire.

[@sethmthompson1]

"Failure is it's there all the time and it's important... That is the way you grow as an athlete and as a person". Seeking failure is just pushing yourself seen through another lens and probably part of the reason many people get into running slightly silly distances (whatever that means to you). I love how many times Kilian points out that you cannot just take another persons approach to these challenges / training, you have to keep failing to learn what works for you!

[@sebastiangrolein247]

Thank you for the great interviews. Love your way of handeling the conversation and Kilians down to earth honesty. Hard to pick only one special takeaway as there are quite many. Have to give it to Kilians way handling failure and keep looking at the long term journey instead of the short term outcome

[@FlorisGierman]

That means a lot, thanks Sebastian. Kilian's way of handling failure and long term vision are definitely great takeaways!

[@lindal986]

The takeaway, good racing validates good training. I appreciate the deep dive into all the different facets of Kilian's journey to UTMB victory, his mindset, and holistic approach to the community. Thank you both!

[@FlorisGierman]

Glad it was helpful Linda!

[@ericchevalley]

Great Interview! Thank you! Loved Killian's wisdom and humanity. Particular takeaways for me: - Learn about your own capacity and adapt your training to you. - Learn from your mistakes. Those are related but speak to me at the moment, as I'm still figuring what is best for me. I hope we will learn more about his blood samples during UTMB. I wonder if Killian does, or would, enjoy walking barefoot in nature, since he is so drawn by it to feel better. Walking on grass is incredibly grounding and calming.

[@FlorisGierman]

Great takeaways right there Eric and nice additional topics to explore further at some points with Kilian as well. 🙌 🙏

[@johnb61]

Wow great interview. It is so easy to listen to Kilian. I love his philosophy of keeping it simple; Sleep and nutrition; no fancy and costly tools required for recovery.

[@FlorisGierman]

Absolutely agree, glad you enjoyed this conversation John, great takeaways!

[@niclaskullgard9946]

Thanks for a great interview. The level of questions and also Kilians answers is really adaptable for me as a non elite ultrarunner. My primary home takes are that of learning to know your body and not be afraid to take it slow.

[@SanjeevSajjanK]

With six months to go for my toughest 50k ultra run in the mountains with killer elevation, I finally got tempted to see this podcast and I was amazed by the experience and suggestions by Killian. There isn't one but are so many takeaways in this master piece but my favourite is towards the very end.. Forget the training and pace.. The weight of it and just remember why you're doing it because you're doing it to enjoy 😍❤️ I love it more because it resonates with my motto.. How much fun a running can be. Thank you Floris, love your efforts to bring such valuable sessions to us.. Much appreciated 😊🙏🏻

[@EduardoAnguloMW]

Another awesome episode. My favorite takeaway from this one is "don't be afraid to walk"... It's a very common mistake to just keep pushing the pace during the easy days while you're supposed to be in a low HR zone. Keep the good interviews coming!

[@jenniferross8955]

Great interview 👏😀! A good takeaway was the advice to know yourself and what training benefits you as an athlete rather than just blindly following a standard plan.

[@FlorisGierman]

So true Jennifer!!

[@ianclarito]

Thank you Floris for the interview! For me, it reinforces how we need to plan our nutrition well during the race and also listen to your body (no need to be a hero and run all the way from start to finish).

[@FlorisGierman]

Such an important lesson for longevity in the sport right there Ian! Well said

[@frankienle693]

Finally got time to watch this. Took Kilian’s advice and didn’t run a trail run as if it were a road run. Slowed way down, enjoyed the beauty of the woods, walked/hiked a bit, kept the HR super low….and totally loved it! Looking forward to more trails :). Thanks for the great interview Floris!

[@jimkwan1807]

I like the way Killian encourages to enjoy running. Does not always have to pressure even in the training. Good podcast!

[@FlorisGierman]

So true Jim! Important daily reminder for us 🙌 🙏

[@erwinschulz8418]

I appreciate the interview with Killian, and I was both encouraged and challenged about his comments near the end of the video about enjoying the race because this is what you chose to do, and that it's all part of the process. I had a race shortly afterward and I kept reminding myself of these facts, and it made the race much more enjoyable because, even though I didn't do my best, I did the best that I could where I was at. I am more encouraged to keep going realizing that this process will pay off the next time.

[@paulm706]

Always impressed by Killian’s humility. Takeaway - just enjoy being in the mountains, listen to your body, train sensibly, be patient and concentrate on process rather than outcome.

[@FlorisGierman]

That summarizes it very well Paul, great takeaways! Thanks for sharing

[@jjlopez5764]

The heart rate analysis is amazing. Incredibly insightful and helpful. I appreciate the information as it relates to his strategy. Brilliant.

[@FlorisGierman]

COROS surely did a great job with that detailed breakdown, eye opening to see the grade adjusted pace in combination with theHR analysis too. Glad you enjoyed it!

[@jjlopez5764]

@@FlorisGierman For sure, as a 48 year old trail runner, heart rate is important to me and while our Zones are different, the take away is about pace and strategy as it relates to HR Zone - stellar calculations. And stellar interview as always!

[@elsiel5937]

Thanks for leading such an informative conversation! One of the main reason we like Kilian so much is that he's always so humble and down to earth and generous when sharing his own experience and knowledge! And again, huge congrats to him!

[@FlorisGierman]

Couldn't agree more Elsie!

[@fiasco7617]

The most amazing is that he still talks about training and recovery with the most simple solutions/approaches. Like the ABC of how to workout. The rest of us think that it must be a super sophisticated plan to be a top athlete…

[@FlorisGierman]

haha, yes I loved that part! But then again when you look into his approach to training and racing over the years, he has definitely put a lot of time and effort into coaching himself for optimal performance, with lots of experiments, journaling, finetuning, etc.

[@fiasco7617]

@@FlorisGierman True! But for people just starting this is a great lesson. If this is the first interview they watch that’s a great start! For the beginners this can be a big boost to their confidence but also a good reason to slow down when they are overdoing it…. Very nice interview by the way 👍

[@josephlucassi4650]

This was such a great listen! My biggest take away has got to be not putting so much weight/pressure on ourselves and reminding us that we’re fortunate to do something we love and enjoy it! It’s so easy to go down the rabbit hole of comparing previous achievements, abilities & statistics etc. Thanks again Floris 👍

[@paulburns8208]

Great interview - listened twice! My favorite takeaways: Kilian builds/has an absolutely massive aerobic base, he leans heavily on "feel," and he lives / runs with heart!

[@terokoskela5448]

So wise and generous! Very good work with these two episodes Floris! Thank you so much! I realized that I can go back to my Strava data to see if I can find the explanations to my injuries and the best adaptations! And that it's possible to be the GOAT even if you don't do hard intervals or sprints... Thank you again!

[@FlorisGierman]

That's definitely eye opening Tero!

[@thecasualrunner67]

Awesome interview. So much of you as the individual gets to define what’s possible

[@williambarksdale1235]

It's refreshing to hear him speak of listening to his body. If he doesn't feel like running, he doesn't. That coupled with the importance of sleep is crucial. Thanks for the interesting interview!

[@oriolguillen5097]

Floris, thanks for the interviews! I've heard a lot of interviews with Kilian, but these ones are different. Top world class for both of you. I really enjoyed. It's really difficult to choose one simple quote or lesson, there is a lot from this hour, but I would say: "Don't focus on the outcome, on the result, focus on the process, on the whole journey". Good luck in Chicago!

[@FlorisGierman]

That means a lot Uri, I tried to discuss some topics that will still be relevant in 5-10 years from now as well, vs going too deep into specific timely events. Love that takeaway, spot on reminder for everyone! Thanks!

[@ilijadobre]

I liked the most exactly this advice you have put at the beginning of the video. Being an amateur runner it's sometimes difficult to relate with elite sportsmen like Killian. To hear him giving such fundamental advice that can be applied literally to anyone who is into running is so reassuring. And on a side note, he has such a nice personality. 🙂

[@FlorisGierman]

:D I often try to edit a few takeaways at the intros to give an idea of what the podcast is about. Totally agree it's nice to hear the relatable fundamental lessons by Kilian that apply to pretty much every athlete!

[@bobogdanov1761]

The most valuable lesson ''Try to understand who you are '' !!!

[@eduardaleitao5469]

This conversation was soooooo interesting that it's difficult to choose the favorite takeaway. But I think I have two things that just stuck in my mind. The first one is related to anxiety and is that we can do simple things such as keeping away from all the busy places to not get soo stressed about everything, especially on race day and the days prior to that. And the second takeaway is that it is ok not to train with high intensity. I noticed that workouts focused on velocity make me feel a lot of tension in my legs and it is more difficult to recover from them. Is definitely something that I'm going to be more aware and talk about with my coach. Thank you very much for letting us listen the lessons that this great human being and running legend, Kilian Jornet, has to share 😊🏃‍♀️

[@FlorisGierman]

Two great takeaways right there Eduarda, glad you enjoyed this conversation! 🙌 🙏 👍

[@ameliavrabel2125]

Love his perspective to enjoy the training, and the racing, and be grateful that we get to do it. Thank you so much for another insightful conversation!

[@FlorisGierman]

Such a good daily reminder right there Amelia! Thank you for everything you do for the PB program and running community 🙌 🙏

[@mikaelgahmberg605]

I say the same thing to people in our group of runners as Killian: It's ok to walk (the only difference beeing that we run on flat surface). But that's my take away :)

[@Gra100]

Floris - you interviews add so much value for me. Learning from Killian is so inspiring and meaningful!

[@FlorisGierman]

Really happy to hear that! I learn a lot from each and every of these conversations as well :)

[@elisabethnieva2382]

I really appreciated the answer about strength training: choose something you enjoy to compliment your running sessions and go for it! The fact of involving family or friends during training was amazing as well. Kind of: share your happy place with people who make you happy =)

[@FlorisGierman]

Well said Elisabeth, I loved that takeaway as well!

[@jherizaldo11]

I really love to watch interviews with Kilian and how he explains things about what he learned in the past. Very insightful as always and 'simple' in a way that even someone who's new to running would understand. My takeaway would be, that no matter how bad you want to achieve something, don't forget to enjoy the process. Just run, because that's the first reason you love it.

[@markusmillfahrt7780]

Thank you, Kilian, for sharing your experience and insight into your physiology and psychology during and after the race. Much appreciated 🙂

[@antonmarmelid7053]

I really appreciate his approach to training, racing and recovery. You come a long way to just learning to listen to your body. And also refreshing thinking regarding strength/mobility training - find alternative way to move your body and do what you enjoy to do.

[@FlorisGierman]

Couldn't agree more Anton! 👍

[@serlemolemo_08]

When you run trail or road, always be not afraid to walk. It is always okay to walk, and go a little bit hiking and eventually running will come. Always pleasure to hear the voice from the mountain goat, much appreciated. Kudos Floris.

[@FlorisGierman]

Totally Lemlem, walking can also be training! 👍

[@ChrisEvideo]

My biggest takeaway from this and the last conversation was patience. I’m planning on seriously getting into z2 training for the first time over the winter months and already feel like patience is going to be a keyword!

[@FlorisGierman]

👌 perfect takeaway right there Chris!

[@leocriscuola]

Possibly the most I have ever learned about running in one hour. Excellent questions and answers. #1 takeaway-Don’t be afraid of walking.

[@FlorisGierman]

Love it, so happy to hear that and glad you like the takeaway about the walking comment, that was spot on!

[@herbieyau]

Thank you for this great interview episode. My favourite quote is "it’s okay to walk, the running will come". Kilian's internal emotion of accepting slow and fast is very important when we are in the trail.

[@FlorisGierman]

The intensity discipline that Kilian, Kipchoge and Dr Seiler talked about in recent episodes is definitely a great take away! 👍👍

[@behcrosslozorno]

Perfect podcast Floris, I loved to hear that every trainig is a part of a jorney, even a race it is a part of our journey through our running life. As he metioned training at High Intensity must be only a bit compared to Low Intesity what I train as well. 80/20. All the best to you and your podcast. Stay strong and healty.

[@binhluu1226]

Thank you both for the interviews! Big Takeaway - Focus on the process and not on one result. I could have a big PR and missed the BQ time, that would considered a failure in my mindset and upset. I am now more at ease with your MAF Holistic approach/process.

[@FlorisGierman]

Happy to hear that Binh!!

[@dastolh]

"Don't focus on the outcome, but the process" is my takeaway quote from this episode!

[@didoma73]

Everybody says that now, but what happens when the outcome doesn't produce the result that the process predicted?

[@FlorisGierman]

Great point, many athletes can be hyper obsessed with the race day outcome only, vs looking at the bigger picture and seeing what things went well and what can be improved for the next training cycle.

[@michaelmarchand7336]

So awesome. Love how down to earth Killian is and how practical his training tips are for runners of all levels. Great job.

[@FlorisGierman]

Couldn't agree more Michael!

[@seanhaworthvii]

I love what KJ was saying about knowing your own physiology. So important for me not try to fit into someone’s model but train the way need to as a lower volume capacity athlete it a great reminder to be secure in what works for YOU. Thanks for hosting this convo ✌🏼

[@FlorisGierman]

Love that takeaway as well Sean, spot on!

[@timothydean9407]

Fabulous interview Floris!! I really enjoyed it!

[@FlorisGierman]

Thanks so much, means a lot Tim!

[@JgekZ]

Really love this episode from the GOAT of mountain ultra running. Forget about pace, walking is okay, don't obsess on the results, and learning that failure is always there.

[@FlorisGierman]

Spot on takeaways right there @splackd 👍👍👍

[@craigbarth7474]

Great interview - thanks! Incredible to hear he was likely racing Sierre Zinal whilst fighting Covid. Soo many great takeaways and my personal reinforcement is - 'it's like f' yeah it doesn't matter how you start, it doesn't matter the first half of the race'. I have a tendency to always start too fast (regardless of the distance) worried that otherwise I'll leave a lot of time on the course even though I usually struggle in the last 1/3... work in progress as even when I think I'm going slowly/easy I probably should still try to run even slower 😀

[@FlorisGierman]

Yes so nuts he raced like that at Sierra Zinal! slow down to speed up is real in training and racing!

[@elibint8921]

Just found your page Floris. love it. great interview.

[@timotej5]

Great interview. Killian is a class act. I love his simple and humble approach not just for running and nutrition but also for dealing with failures and overcoming them. I think we can all learn a lot from him. Such a great human!

[@FlorisGierman]

He really is class act in many ways! Glad you enjoyed this conversation Timzz

[@timotej5]

@@FlorisGierman Floris, thank you for bringing such a great content to us! Channels like yours are what KZbin is all about. At least for me :)

[@danielweststeyn2085]

Thanks Floris for another great conversation with Kilian. I'm actually a bit surprised to see how high his low intensity heart rate zones (AE and AP) are compared to the 'default' zones for someone of his age. Inspires me to take a lthr test and see if there's a deviation for myself as well. Interesting stuff!

[@burillakcsaba]

Thanks for both of you to take the time and sit down for this open conversation. I liked the whole discussion but if I had to mention a part, I especially liked the UTMB review section where you discussed how the race went on. Interesting to see the feelings and the data in comparison and how the plan goes out of the window. Even elite athletes need to adapt their strategy on race day. The key takeaway if to assess yourself: where you are in your training, how fit you are, what are your ambitions, how much time do you have, what are your weaknesses. The other important lesson is that no race is too important (this is hard to digest when we train for years), but consider it only as a part of the whole journey. Two very nice persons talking, enyojable conversation, will listen again! Thanks for all the editing and compiling job, Floris! Also, the best luck for Chicago!

[@FlorisGierman]

His UTMB breakdown with race day strategy was super eye opening to me as well Csaba. Glad you enjoyed this conversation. Thank you!

[@sijetacido]

Wow! I really love how he said to not be afraid of walking. Some think that trail running is pure running, when in fact it is a balance of walking and running. Choose your battles wisely

[@FlorisGierman]

Exactly, time on feet is key, walking is also training :D

[@nathankempf1990]

Thank you so much for this video! There is a LOT to take from this one, but there are two points that really talked to me. - His hydration and fuel strategy. I struggle with this a lot, but hearing him talk about it made me realize I make it WAY more complicated than it should be. - The entire section related to anxiety is also one that really touched me. I struggle with anxiety on a daily basis, and it can get in the way of my training and performances. So to know an elite athlete goes through the same motion is really reassuring. My anxiety is actually what drew me to trail running at first: Having to focus on where I put my feet keeps my thoughts at bay for a while. I don't deal with anxiety the way he used to, but having his hindsight on the matter is definitely something that was important for me to hear.

[@FlorisGierman]

yes eye opening to realize elite experience this as well! Thanks for sharing your takeaways Nathan, spot on!

[@WWROABM]

It was interesting to hear how he modified his race nutrition. Seems he is really listening to his body. And thanks for the piece on strength training. He sounds like a really functional strength trainer as he does many activities. Personally, my time in my home gym is like a haven and rejuvenates my reservoir. That said, his talk about skiing brings me back to snowboarding and the joy I used to get from doing it. I have to get back to snowboarding. Thanks for doing this again. He talks so normally and accessibly one could forget that he is the best of the best. Oh, good luck in Chicago!!!

[@FlorisGierman]

The race day nutrition and strength topics were definitely spot on. Fully agree, the goat is super down to earth. Thanks Wayne!

[@joaopedrochambino3350]

What i appreciatted was as how he shows the simplicity in every aspects of his life.

[@FlorisGierman]

Yes he totally does, spot on João!

[@vickihunter8106]

I appreciated when Killian spoke of his struggle with anxiety as I can relate. I found running at a young age and it soothed me in a way nothing else did. At the same time, running can also feed our anxiety if we worry about our performance. My book, “Running and Returning: Seeking Balance in an Imperfect World,” was recently published and examines these contradictions. Thanks for a great interview.

[@FlorisGierman]

Congrats on your book launch Vicki, sounds like you and Kilian have had several things in common. Glad running you a lot of joy. All the best on your running and health journey!

[@vickihunter8106]

@@FlorisGierman thank you. I appreciate your podcast and the work you are doing. All the best, Vicki

[@allofthemmilkingwithgreenf7493]

Great interview. I always appreciate Killians reminder to listen to your body and never push too hard. Like: put in the effort, adapt slowly over the years of training. Never rushing anything. Also mixing things up. Patience is something to hone and it makes you appreciate the process. This might be more than just running advice tbh.

[@FlorisGierman]

Definitely more than just running advice indeed, well said!

[@mohdirwansophan78]

Great advice from the legend at minutes 55:40, appreciate the interview, thank you so much.

[@FlorisGierman]

Not being afraid of walking is definitely a great takeaway!! Glad you enjoyed this conversation

[@this.7]

Hi Floris, i love your content, it’s encourage me to do better in my training and a lot of lesson to do in a right way ‘focus on the process, not the outcome’ ‘you have to love your training’

[@FlorisGierman]

100% great takeaways right there. Thank you Ahmad!

[@blagojmilenkov3597]

Great interview, thanks to both of you! Everything was important.....

[@FlorisGierman]

:D Glad to hear that Blagoj!

[@DingDong-fq2mo]

Another great interview. Thanks, Floris. Thanks, Kilian.

[@FlorisGierman]

Thanks so much Ding Dong!

[@markusfehr]

Great interview! I should take the advice seriously to be not afraid of walking the hills.

[@markheavey650]

It's the simple things In running, remember you are doing it because you want to do it, you chose to do it so when it gets difficult find the joy in what you are doing in that current moment because I am blessed to be able to do what I love 😊 great interview, great insight into the mind of the greatest "mountain runner" to ever lace a pair of shoes. Thank you.

[@FlorisGierman]

Love that!

[@alexandrecaron3040]

Sleep is so important!! I like the way everything looks easy and simple!! This guy is amazing!

[@FlorisGierman]

YES! Sleep is such an important part of training. Agreed, Kilian rules

[@TomDegryse]

Thanks again for this great interview, Floris. There are again some many great takes. For me personally, as somebody who doesn't like the gym, I really digged the part about the strength training part by doing other activities you enjoy doing & you can do with your family.

[@FlorisGierman]

Totally same here Tom, I'm right there with you!

[@jjsoledad8553]

I love the GOAT's training philosophy. I love his quote “you’re not racing the training, you need to raise the races.” Instead of long days in training, intensity distribution, emphasizing lots of easy volume and focused workouts.

[@bchojnicki]

I really liked when Kilian talked about anxiety. That is something that I have to change :)

[@FlorisGierman]

Yes! Loved how open and honest he was to share his approach in that important topic!

[@markyoung6978]

"Know who you are." The best advise ever!

[@FlorisGierman]

Spot on! Great takeaway Mark

[@heatherhepplewhite7885]

I love this interview! The biggest takeaway for me was that the race and the result of the race should not be the focus; the result should just affirm the process or the training. That pulled me back to the question of why I run. It’s not to win races or check of the box of certain distances-it’s because I love to run! That really just brought me back to being a kid and suddenly bursting into a run just because I felt like it. Somehow that got buried inside me and I don’t seem to let it out anymore. With the love of running as the focus instead of the race result, I think I’ll enjoy the races more and perform better!

[@keithkilgorejr5100]

I appreciated him telling us how much time he spends in zone 1 and letting our fears guide us not deter us. "Energy management is more important than the shape" is possibly the best advice one can give to a runner or any athlete.

[@FlorisGierman]

100% agree Keith!

[@tomekwolny5606]

Wow. Re-love Kilian after this interview. How open he was.

[@FlorisGierman]

Haha, happy to hear that Tomek!

[@globetreter]

A great interview . My key take away is the simplicity of listening to your body. And you don't need the latest and expensive gear to take care of your body.

[@FlorisGierman]

Spot on Michael!

[@aledge6317]

Great interview! I found the most interesting part was talking about nutrition during utmb - it's amazing how he doesn't eat for 6 hours training!

[@summerfrazier603]

Appreciated his comment that as the running/race season progresses, our recovery needs change too... Honestly didn't even think about that😬

[@FlorisGierman]

Yes the way he formulated that was spot on! 👍

[@pepaserverespin6646]

I liked when he spoke about patience and getting a good adaptation to the training Great interview!

[@FlorisGierman]

Patience and a long term view is definitely key 👍👍