The Endurance Lab

In this first episode of The Endurance Lab Podcast, I’m joined by Floris Gierman — host of The Extramilest Show, running coach, and author of Running Breakthroughs. Floris has spent years interviewing world-class runners, coaches, researchers, and everyday athletes. What keeps coming up is surprisingly simple: Build the engine first and let consistency beat intensity. We talk about how runners (especially in their 40s, 50s, and beyond) can train smarter, stay injury-free, and actually enjoy the process without burning out.📚 Floris Gierman resourcesRunning Breakthroughs: https://florisgierman.com/Path Projects: https://pathprojects.com/Personal Best Program (PB Program): https://www.pbprogram.com/The Extramilest Show: https://extramilest.com/Floris Gierman YouTube: https://www.youtube.com/@FlorisGiermanIn this conversation, we cover • Why “no pain, no gain” often leads to injury, burnout, and stalled progress • The real reason easy running works (and why it’s hard on the ego) • How to balance structured training with day-to-day flexibility • Why stress outside training matters as much as training load • How to use simple check-ins (sleep, HRV, effort) to guide your week • What Floris would do differently if he started running again today • The fundamentals Floris believes will make you a better runner in 2026Key takeaways (especially for runners over 40)✅ Go slower than you think at first (and you’ll get faster over time)✅ Train easy most days to build aerobic fitness and recover better✅ Strength train 2x/week to stay resilient as you age✅ Sleep is the most underused performance tool✅ Journal daily to spot patterns and avoid repeating mistakes✅ Leave your ego at the door (Strava pace ≠ progress)⏱️ Timestamps:0:00 Consistency beats intensity4:11 Who Is Floris Gierman7:04 How running changed after 409:34 Discipline vs Restrain 10:58 How to train smarter after 4015:34 If only I knew this when I started19:42 Running Breakthroughs28:13 Missing "Chapter" on HRV31:09: The definitive chapter in running35:01 Strategy to improve running performance in midlife36:48 What to do less of in 202639:47 Stronger vs Healthier vs Happier43:47 How to become a better runner in 202651:32 What does endurance mean to Floris Gierman About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40.