My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com

I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more.

Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8

CHAPTERS:

0:00 – Finish Strong: Janneke's first marathon lessons
0:55 – Running Breakthroughs book is out NOW!
02:39 – My favorite running apparel by Path Projects
3:24 – Introducing Janneke & Amsterdam Marathon check-in
6:05 – Low heart rate training and building consistency
8:13 – How Janneke overcame injuries
10:47 – Tips for runners struggling with slow easy runs
11:27 – How Janneke noticed progress
13:40 – Building confidence through longer runs
15:18 – Finding rhythm and consistency
16:25 – How to stay motivated on tough days
19:23 – Growing up in a running family
23:00 – How to dial in your race day nutrition
24:00 – Fueling and hydration: training vs. race day
25:21 – Race plan: pacing, heart rate, and goals
30:47 – Halfway point reflections (21K mark)
33:11 – How music can boost performance
34:05 – Breaking the marathon into 3 parts
39:03 – Nutrition strategy during the race
40:23 – Emotions in the final stretch
44:10 – Facing pre-race nerves and fears
48:51 – Planning the next marathon
50:01 – Reflections on patience, balance, and growth
52:57 – Closing thoughts and how to be a stronger, happier, & stronger athlete

LINKS & TOOLS MENTIONED

► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com

► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs

► Heart Rate Calculator: https://extramilest.com/hr-calculator

► PB Program: https://pbprogram.com

► Eliud Kipchoge episode: https://youtu.be/7E6TNeoOC3Y

► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4

► Dr. Phil Maffetone episode: https://youtu.be/_TPrenWWK9U

► Dr. Stephen Seiler episode: https://youtu.be/dxODgYXOO7w

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► YouTube: https://www.youtube.com/florisgierman

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

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ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube 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.

More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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#113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon

The Extramilest Podcast

#113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon