The Extramilest Podcast20 Marras 2025

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

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/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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.

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.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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