Powerful Lessons for Improving Training, Racing & Life

[@FlorisGierman]

BIG GIVEAWAY!! Win a $100 gift card from pathprojects.com. To enter, subscribe to my KZbin channel and comment: what is your favorite lesson, takeaway or quote from this video? Congrats @romnicklogan8571 for winning a $100 PATH projects gift card.

[@shadowbanned4606]

3:45 It would be better, more approrirate if you mesasure in "time, intesity, work done in kJ in a week" not X km/week.

[@shadowbanned4606]

5:00 Not really, you didn't go full out. You ran them at 90% or so.

[@gonavywek]

Work Life Run Balance your Messages are always Positive.

[@MrLorenzobringheli]

Floris, you are a gentle, kind, wonderful soul. Your community and yourself are so beneficial to my perspective on sport and life. Thank you indeed from Italy. All my best and please, never stop!

[@FlorisGierman]

O wow, so glad to hear that @MrLorenzobringheli . Greetings right back at you from Los Angeles!

[@slodoco]

We love you Floris! Thanks for the kind words and inspiration!

[@romnicklogan8571]

Thank you, Floris. My takeaway is to celebrate the little things and always keep looking forward.

[@FlorisGierman]

Congrats @romnicklogan8571 for winning a $100 PATH projects gift card. Pinned comment shows you're the winner. Please reach out per email via my Extramilest website to claim your price and mention this video. Thanks and cheers, Floris

[@sanjinoliveira4464]

Floris, I don't know you, but you are just a good human and I love to listen to you and I am so glad that I found you somehow on YT. Best wishes from Switzerland.

[@FlorisGierman]

Wow, thank you @sanjinoliveira4464 Glad the YT algorithm connected us. Greetings right back at you from Los Angeles! ❤️🙌🙏 Cheers

[@gamendorf]

Thanks for sharing Floris. I love that you are willing to be so real and genuine on your show. The fact that you are willing to show the world authentic emotion is amazing. Episodes like this help me see I need to do my best to slow down in running, slow down in life, and connect with the people around me.

[@FlorisGierman]

❤️ 🙌🙏 Appreciate you Dustin! Glad this video resonated with you.

[@laurasPlants]

Favorite takeaway is definitely to not care what other people think, it’s always good to be reminded of that when I am doing zone 2 runs!

[@FlorisGierman]

Surely feels liberating to focus on our inner-self vs caring what others think. Enjoy your runs out there Laura!

[@luigia9173]

Very well said floris, being a hospice nurse here seeing people passing was very sad, I love the key point here is just don’t rush everything and just enjoy every single day. Salute!

[@FlorisGierman]

Wow that's very meaningful work. Such an important one to enjoy every single day. ❤️

[@luigia9173]

@@FlorisGierman will enroll soon on your program !

[@FlorisGierman]

@@luigia9173 look forward to connecting more soon!

[@pipscava]

Hi Floris. Your videos about running easy and slowing down really made me change my perspective of running and enjoy it so much more. Having this perspective in my early twenties has an immense value. I feel like running is slowly becoming one of the pillars of my physical and mental health and my habits are naturally changing to better ones because of it. You have a big role on this change and I couldn't thank you enough for that! Much love from Brazil 🇧🇷!

[@justinmiller5591]

Floris, I am a member of your personal best program but admittedly am not one for social media so I haven’t been active in your group. However, I listen to your podcasts on most of my runs. What a moving and touching video this is! You’re a great teacher but an even better human being. Keep doing you! I’ll keep listening.

[@koen-2160]

"A small message is sometimes all you need to hear". A few thoughtful words have pushed me in the right direction more times than I can count. Very much enjoyed this ramble Floris, thanks!

[@Ojibwayrunner]

I probably will never be able to fully express how grateful I am to have found you on YT. What you have done and created is both inspiring and life changing. I am very proud to call you my coach and friend. There were serval big lessons for me in this episode, but the largest was the 5 regreats of a dying person. I learned this about 8 or 9 years ago, when I was your age. It changed everything about how I live now and will continue to live. Can't wait for the next chapter in your life journey, my friend.

[@ExplorationRun]

Floris, thank you for being vulnerable and sharing that amazing encounter with the cancer survivor turned marathon runner. I really enjoy your content for more than running advice, and that’s the perfect example. Please keep the podcasts coming! I hope to run into you someday and thank you personally for improving my running as well and for putting out quality gear. I love Path!

[@FlorisGierman]

O wow, happy to hear that. Looking forward to releasing more podcast episodes in the coming months. Same here, hope our paths cross for a run or high five. Glad you're loving PATH as well. Enjoy your runs out there. Cheers

[@toddmarentette]

Floris, a powerful podcast brother. You are a kind soul, and we are truly grateful that you share all you’ve learned. I agree, Lawrence is going to explode over time. The flo rope has been awesome. One thing I took away, there is so much more than just running and we can get caught up in chasing those PB’s … and miss out on the moment we’re in. I’m trying to get a little bit better here. Thank you Flo!

[@FlorisGierman]

Appreciate you, much love my friend!

[@seanmcallister1]

Thank you so much for sharing Floris … all your interviews (and this one with yourself too :) are so genuine - this is why so many people enjoy listening and learning from you. I know I just started with the PB program and my journey has only just begun, but I’m looking forward to going slowly forward and enjoying the journey every step of the way … thanks to you 😇

[@FlorisGierman]

Thanks for your kind words Sean. Excited you're on board with the PB program, looking forward to being a part of your training, racing and health journey. Enjoy! ❤️ 🙌🙏

[@Leeroy49]

Khalid Khannouchi still holds the US marathon record at 2:05:38 (London 2002) but Ryan Hall really isn't far off with his 2:06:17 (London 2008). Thank you for all your videos

[@jenniferkellett4314]

Thank you Floris! Straight from the heart! This is why you are loved by so many❣️🙏🥰

[@FlorisGierman]

❤️🙌🙏 Whenever it feels scary to post something vulnerable it's typically when we need to lean in. Uncomfortable, yet areas of internal growth. Hope you're well Jennifer!

[@mrskellington]

Thanks, Floris, for sharing your time and thinking with us. I enjoy how real you are about your training and the other parts of life.

[@fastandfluent]

This is definitely one of the best channels on KZbin, and the reason is basically You! . Looking forward to the book.

[@theperson101ful]

Literally had the most mentally challenging morning trying to get out of bed, but once the run was done and seeing that sunrise really put me mentally at 110%

[@heidimoreno4983]

So happy that you're my coach :) we need more people like you in the world! I loved this style of podcast episode! Thanks for sharing all the touching stories and great tips for our running journey. I'm currently utterly in love with trail running and can definitely relate to sunrise vibes! Also, good luck with your book! I can't wait to read it when it comes out!! wooo!

[@19374hklmaq]

You're a very positive and clear headed person. I enjoyed that, although I'm not even a runner.

[@goodfractalspoker7179]

Thank you for all you do Floris 💪🏽🔥🔥

[@christiantgolden]

Hey, Floris! New sub, here! Loving your content. My favorite takeaway from this video: take it slow, and be deliberate in your movements. I've been largely sedentary for several years now, but just this May I started eating right and going for walks in the woods. Eventually (too quickly), I started running. My knees started screaming at me. I swallowed my pride and slowed down and focused on my form and just doing some walk/run intervals. To my surprise, after a few weeks, I found myself lightly running pretty effortlessly with minimal soreness during/afterwards.

[@zivkovasilevski5928]

You are such a kind and good person Floris. I wish more people were like you. You made me tear up too... Thanks for making all these videos, podcasts, and sharing your journeys, tips and knowledge with us.

[@FlorisGierman]

You are so welcome @zivkovasilevski5928 I appreciate your kind words, I mean that. Glad some of these videos are resonating with you. 🙏

[@dariusjs7]

For a podcast guest Fredrik Zillen, I love the way he shares his knowledge. This episode was a great podcast. Slow down, take things as they come without rushing is my take away.

[@uvolniavka]

Congrats on starting strength training- highly beneficial for most, especially over the age of 40. I was a very avid gym goer beginning in my late teens up into my 30s, then in my 40s switched to running. Now, over the age of 50, just started workouts with weights again to get back some of the lost muscle. Will try running 40-50 miles per week while going once or twice to the gym for upper body strength exercises.

[@AndreaAcostas755]

Thank you coach, all the stuff you had talked about is very real. I have done some of the stuff that you have talked about like taking it easy when running and not be so focus on the mileage and races, etc. I also feel that body maintenance is important to keep oneself injury free. Variety is important too, I also took on rowing and weight training, it is very helpful for the mind and body to relax. You are one of the reasons I got back into running and just found out I'm an outlier.

[@Avokodo]

thanks for sharing floris and all you have done for running and health for people

[@herbertbay]

Thanks for these powerful lessons. It's important to keep the fun of running or any other sport up, listen to yourself, and continue to help people around you. Thanks for doing what you're doing.

[@fardeenbeharry]

Thank you. I discovered maf training thanks to you. You're doing great

[@felrau1]

I appreciate the part about flexibility in training. I find myself following a strict schedule then beat myself up if I don't follow it to the letter.

[@FlorisGierman]

You're surely not alone there, I've been there myself and see this around me all the time. That flexibility in training surely takes the pressure off to let the progress and recovery naturally come to you.

[@korbend4llas]

very good comments esp around not caring what your paces are and training to plan esp when you should run easy

[@davids8766]

Main takeaway at the moment? Cheers for making me emotional while in the gym at work (fire station)! I thought it'd be my normal, educational Floris fix, but no 😂 I used to really care if people saw me get emotional. I'd try to hide it or simply remove myself from people to "get rid" of my feelings in private. Less so now. I like to try and feel my feelings and not try to hide them. I think it's healthy to show them, especially around my kids or at work where I know others struggle with them. I genuinely think that this is just one of many excellent takeaways from this video.

[@FlorisGierman]

❤️ Love hearing that! The more we can true to self, the more natural our energy will flow. Makes all the difference in running and life. Appreciate you David!

[@vmelchers]

I need to hear this , I bought a nice road bike this year to be able to join my husband and friends on rides. I've not used it as much because I see myself always prioritizing running and therefore zapping all my power to go bike. So i need to mindfully not give full gas on running anymore. it's been hard but I see the value

[@charlielawson137]

Great to hear your including strength training to your training! Also touching listen and very apt to modern life. Honestly biggest game changer is slowing down to speed up!

[@junivenisinsasi6737]

Before, I was obsessed with how to run faster, increase my mileage, and lower my heart rate. I forgot to have fun anymore. However, after starting strength training in the gym, I tend to run less and am unsure if it still helps with my running journey. Through this video, I think I’ll just continue what I’m doing, have more fun, and maybe add more sports. Thank you for the inspiration, Floris!

[@FlorisGierman]

Keep following your intuition. Joy in training and racing is such an important element for longevity in any sport.

[@billdrinkward11]

Excellent series of thoughts Floris. Thanks for sharing your ideas so competently.

[@geordie123100]

Thank you Floris 🙏

[@Fun-pf9lw]

I listened to this on your podcast. Thank you for your honesty and rawness and humility. Just know you’re sending such helpful messages to so many people around the world. Thanks from Melbourne, Australia

[@FlorisGierman]

I appreciate that, means a lot to me. I love Melbourne and have great memories from living in Malvern many moons ago. 🙏

[@ryanmoon3947]

Very inspiring. Thank you for this!

[@paulogryzek4740]

I am a mid-forties long time mountaineer in the Colorado peaks. I notice the same thing. After the summer season of trying to cram as many huge days into the weeks as I can, knowing that the snow-free part of the year is so fleeting here, by the end I notice that my mental energy levels and motivation are struggling. Shorter duration, high-intensity training seems to bring me back to a level state. The 40's and 50's are an age range where doing heavy endurance loads will erode the hormonal balances. Weight training is often too looked at as a muscle growth/aesthetic training, but the mental and mood -boosting effects are way overlooked.

[@FlorisGierman]

Totally! The mental benefits and mood boosts are so real. I even thought of that again this week after a gym sesh.

[@hombrealagua]

Hello Floris!, finishing my recovery run here in Mexico City. I almost never listen to anything while running but today for some synchronistic reason I chose to do so and browsing through the Podcasts I’m subscribed the only thing that made sense was listening to yours. This episode in particular is bliss. Thank you very much for that. I had to comment right away, actually don’t know how to do it in Apple podcasts so went to KZbin just to comment. I’ve been running let’s say with a natural running technique for almost 15 years. I’m 48. I love your interviews with Mark Cucuzzella, I’m a big fan since then, I also have a 10-year-old daughter, a four-year-old daughter, I can relate with you in many ways, I am an architect, husband, father, runner and cyclist, sometimes triathlete. For the past four months I’ve been training to do a Boston qualifier this September 8th outside of Seattle, I’ve been training with the Norwegian method, so I’m in the Z1 honeymoon, but the fast days are so fun and I think I’m going faster than ever. In regards of the upper body, I started doing Pilates along with my wife, so to have an activity together, and I hopefully can get a little bit of strength in this runner/cyclist type of body. What I take away from this episode, because you asked, is the idea of the beginners mind. I think it’s such a powerful concept actually, I was reading today at 5 AM a little bit of Rick Rubin’s Creative book… I think I got the title incorrect, but I can’t recommend it enough, same kind of vibe as your podcast or let’s say as you. Thanks! H.

[@FlorisGierman]

It's funny how to universe works sometimes and connects the dots. Sounds like we have a lot in common! Enjoy your BQ journey ahead. The Creative Act is one of my favorite books ever written, lots of lessons there that apply to running and life as well. Thanks and let me know how it goes in Seattle. Cheers

[@hombrealagua]

@@FlorisGierman Yes, Thanks! I’ll let you know! Best.

[@Sal-ge7mc]

Thank you, you always say the right things at the right time

[@reieli87]

33:24 my experience quit the opposite. Your such "big person" (over weight) your a runner? Ive started lifting weights first before I started my running journey . And learning to run at low heart rate as been my introduction to running and your videos have been very helpful. Your absolute correct about starting lifting light and focus form. These consepts have followed into my running. One of my starting Mantras was/is "no rush" especially when I started walk/run phase. 3 years of running still base building. My biggest pressure is to enter a race.. Very thankful to have found your channel 😊

[@denniswong6573]

An absolutely wonderful video. Really spoke to the hearts of I think most runners. Be brutally honest to yourself and not to dwell on others may think. Really try to enjoy one's running journey and be grateful. Cannot wait to read your book!

[@FlorisGierman]

Spot on Dennis, that brutal honesty can go a long way. Appreciate you!

[@emmasiasuk]

Keep going, keep going, keep going! Your video's make a difference

[@FlorisGierman]

🙌🙏 Appreciate you @emmasiasuk!

[@kmshultz]

So, Floris is gonna get jacked like Ryan Hall, huh? :) My favorite takeaway is that Zone 2 specifically, and running more broadly, is not the end-all, be-all! There's also tempo, threshold, interval training, which I'm about to finally start mixing in this week. And weight lifting and yoga. And family and friends. Maybe the runner's version of the classic deathbed thing-nobody-says, "I wish I had spent more time in the office", is "I wish I had run one more marathon". Keep doing what you're doing, Floris. Or, change it up and do whatever that inner voice is telling you now. Good luck with the writing! ✌📝🏃

[@FlorisGierman]

Haha, Ryan is a beast. I won't be committing that many hours a week to the gym, but excited for consistent strength sessions several times a week. Spot on takeaways about the mixing up intensities and activities Kentshultz6157! ❤️🙌🙏

[@solei4]

Thank you for this episode, I loved all of it, but to pick one thing, the thought of "healthy heartrate' resonated deeply, my version of it might be "happy heartrate" I love running slow, but it is also important for me to feel free to play at any pace I want to especially out in nature 💚

[@FlorisGierman]

The happy heart rate is a good one as well!

[@امیرحسین-ي1ي]

21:48 ohhhhhh comon man u made me cry ❤ you are doing your job well. your character is something beyond the words which i personally always do my best to just simply act like you ❤❤❤

[@FlorisGierman]

🥹 Appreciate you. Glad we can make a positive difference in each other's world! You did the same to me with your kind words. ❤️ 🙌🙏

[@tripptraders]

Love ya! Very touching video… Eye-opener for me as well… You're the man

[@jimjuliahollister7026]

Thanks, Floris, for your hard-earned wisdom. Maybe you didn't say it quite this way, but I heard you imply that we overestimate what we can do in the near-term but underestimate what we are capable of in the long-term (long-run).

[@FlorisGierman]

Spot on @jimjuliahollister7026 Absolutely our thinking aligns there about zooming out our time horizon and looking at the bigger picture vs so short term. 👌

[@Alex-rf5xu]

New sub, originally subbed for insights on MAF training but you actually bring much more then that to the table. Your overall life philosophy is very valuable and puts things in perspective. Glad I found your channel and keep up the great work!

[@SteveBe22]

Fantastic!! Loved the format and stories! Loved the idea about flexibility with training schedule! (Definitely been a recent struggle) Thank you!

[@FlorisGierman]

Spot on takeaway right there, that flexibility can surely help remove pressure and overcome struggles. Let the running progress come to you. Cheers

[@WorldT]

thanks of sharing on this with the random thoughts, helps so much

[@FlorisGierman]

So glad to hear you found this video helpful!

[@CarmelVrabel]

Thank you for today's Podcast. You are very enlightening covered so much.

[@FlorisGierman]

Thanks so much, that means a lot!

[@nicks22]

Floris! You should bring Lawrence back to the podcast!!

[@BedaMurer]

Great potcast, thank you for this. Is there a life after being dead? I don't know. Is there a life before being dead? Yes, for sure! All your thoughts do help everybody to live a bit more attentive. One planet, one life, do something with your time. And it's not all about running only....

[@FlorisGierman]

Love this, spot on. Thank you!

[@JohnBirtchetSharpe]

🤟 while increased upper body strength & core strength might hit long distance endurance times .. It will not hinder the ability to do it , just increases the body weight and nutricianal needs .. but you will feel better for it. There is a possibility too that being a jack of all trades master of none set's you up for a better second half in life being better to take on challanged which comes with age. So glad you hit up Ryan Hall , he has a naturally skinny frame and has built on it well. I heard in a chat he had with Matt Fox that he himself is hitting the trails... this podcast is more then that but there is nothing more to be said about that then you provide us here . 👊

[@FlorisGierman]

Spot on, well said John. It's been fascinating to see Ryan Hall's transformation and also his approach to coaching in a much more holistic and kind way to others and self.

[@ACTRUNNER]

Thank you for the nice contents👍

[@FlorisGierman]

Glad you're enjoying it @ACTRUNNER!

[@adrianonast3599]

I enjoy your channel a lot

[@FlorisGierman]

And I appreciate you. Thanks for tuning in Adrian!

[@امیرحسین-ي1ي]

today's lesson for me was to experience what ever seems cool and interesting

[@FlorisGierman]

Follow your intuition and the energy that comes with it. Enjoy!

[@IkarosAi33]

I love your channel. Keep up the good work. This video is very motivational. I'm running my 1st 5k race in Chicago this weekend, and after watching this video it got me more pump. When are you going to drop more PATH x Kofuzi 'Non Elite Runner' cap?

[@FlorisGierman]

Happy to hear that. More Non Elite Kofuzi caps coming in January ish

[@stef_p]

Francois D'Haene 🙌

[@konradponiewierski7907]

Getting paid in goosebumps. It's an awesome feeling We never know how what we do and say affects people's lives in a positive way..

[@FlorisGierman]

Love this, so well said!

[@Unis83]

We have to prioritize, something we should do with our left hand

[@richardmiddleton7770]

FWIW my HR has lowered more since I've done more walking!

[@miguelaurioles2563]

Is there a way to get a personalized half marathon training program without joining the program? Thanks for all your content!

[@FlorisGierman]

At this point the PB program is the only coaching I offer, I dont do one off training plans as there is much more to your training than just the plan.

[@angelomerte923]

What do you think on training on vaporflys 3

[@jellebeekma1778]

Did you interview Harvey Lewis the ultra backyard world record holder?

[@Nyelands]

I'm curious if the sub 3 hour marathons are in zone 2?

[@ryanmgkim]

hey floris, looks like your mic is not picking up the audio? sounds like it's coming from the camera

[@FlorisGierman]

Correct, mic took a dump the first 20 minutes and started working after my camera overheated and had to restart haha never a dull moment. Progress over perfection, with several lessons learned again!

[@definishline9300]

What is your take on calisthenics to build strength?

[@TheCuratorIsHere]

The art of beating around the bush and waste people’s time.

[@FlorisGierman]

@@TheCuratorIsHere 😘❤️