10 Ways to Improve Your Running for Beginners to Advanced Runners

Over the past six years I have connected with thousands of runners in person and through Social Media. I have already ran many marathons and ultras and learned a lot along the way.

This video will become my go-to guide that I will share with friends, family and anyone else who wants to become a stronger, healthier and happier runner. Hope some of you will find this helpful.

10 Ways to Improve Your Running for Beginners to Advanced Runners:

1. Slow down your running pace
2. Improve your nutrition, you are what you eat.
3. Measure bio-feedback to get more in tune with your body.
4. Meditate consistently to get more in tune with you mind
5. Train consistently
6. Set clear goals
7. Find a running partner
8. The ChiRunning Technique
9. Make rest, recovery and sleep a priority
10. Have a fun attitude and gratitude

Show links:

YOU CAN FIND ME, FLORIS GIERMAN HERE:

[JohnHarryShaun]

3 years on I’m still blown away by the improvements MAF is giving me. Occasionally I get bored and take a month off, then do just tempo running, hills, speed ect. But it just shows more the improvements I’ve made, it’s just amazing .

[nicholashernandez]

I was seriously just about to walk out the door for another run, when I realized Floris was mentioning symptoms of overtraining that I was definitely feeling. Decided to take another day of rest and I think it's for the best. I put pressure on myself by signing up for a marathon but I'm not quite ready and I may need to play it safe and make a switch to the half. But like many on the channel have said, it's more about the long game than any short term goals. I'll enjoy another day of rest and watch some more Extramilest videos!

[RickMartinYouTube]

funny, I feel this way about swimming sometimes (something that I've struggled w/ over the last 2-3 need to do the same (slow 100% w/ your low aerobic approach and using heart rate....I was paid to get physically fit and hated it (military), but after leaving the military and learning to slow down my running, I actually look forward to the run....been doing it consistently for the last 8 yrs since leaving the military.

[pordqpq]

Greeting from Bangkok. I use your tips and I shredded 2 hours off from my previous marathon time on Nov 8 Bangsaen42 marathon. Thanks you for your tips and all contents.

[FlorisGierman]

For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across.

[RickMartinYouTube]

I've watched this a few times - very good. I pass along some of the points to people who hate/despise running to think about.

[jpgcontact]

Floris: Great video. I discovered your vlog recently, so I’m going back to watch some of your older videos. I follow multiple running vlogs on YT and enjoy them all for different reasons, but your vlog by far is the most informative and helpful to my running. You offer lots of valuable insight that I’ve been able to apply directly to my running. Thank you for putting together all this content (videos, the pdf) and keep up the good work!

[pablo_elizalde]

Great to have you back. Looking forward to more content.

[enricovarella]

I enjoyed this sharing. Thank you. I agree with most of your approaches. I also appreciated you sharing your video of your morning ice-bath ritual.

[jepensedoncjesuis]

All 10 points are very important indeed! Just missing Running Drills which have brought significant improvements to my stride and cadence 😊 I will try meditation because you seem to be a very well balanced and relaxed dude! ☺

[jamesfleming]

I agree we all just run too fast.I have to constantly tell
myself to just enjoy an easy jog.And I live in a very hot and humid part of the country, so taking it very easy on just a typical training run REALLY matters.But it never fails.I'm always pushing towards breathlessness.Been this way since forever.I'm forever in deep discomfort.And in heat humidity it's really magnified.The suffering is considerable.I have thought about why I enjoy the pain and all that unnecessary exertion over the years.I enjoy running.Even if it only takes me 1/3 of the way jogging does.My level of fitness never mattered .If i can only go 8 minutes or 15 miles it's ALL going to be way too breathless and exertive no matter how many times I tell myself to slow down.I'd be way ahead of the game though if I could just learn the skill of jogging.It is a skill! After 30+ yrs of running obviously I'm just too stupid to learn it.Thats why I believe all these yrs i ran in the hottest part of the day.It forces me to jog and inflicts massive exertion on me .If you can master the skill of jogging and not have the personality trait of sadomasochism you'll become much better than I've ever been.

[PopsKustojo]

Now I found a very sound and practical plan. Seemed like Boston dreams were over after a 3:37 in '07. 17 min short! That was it. Last year I decided I want to give it one last shot so I go doing almost same training. Just didn't feel right. Couldn't recover well and I'm older. It's I think 3:30 to qual for my age when I checked last year. Fast forward a week ago I found you and Dr Maf. I am stoked. Dug out old HR monitor n strap and it's 130 one foot in front of the other nice n easy. I don't doze off at work, don't feel lethargic on next run and got plenty of family time. Now I have to get back on the drawing board to tweak up kitchen habits to line up w your method. Anyway, I can't thank you enough. Angels on earth, brother, angels on earth, you and the Doc. God bless you. (Insert: "I Will Find You" sound track music from Last of the Mohicans here lol)

[smithscarborough]

Congrats on the new job! And yay for more content!

[openyoureyesandseethefutur]

great walk run, super, im doing that at the gym, i warm up, i run fast for a minute to 90 seconds, then i walk down to BPM 125 and run this for an hour

[kimmirossi]

Bravo! I am in process of quitting my job. Still working on it - I hope I make it like you! :)

[michRays]

I’m curious to know your diet plan and any supplements/supplements you’re taking. Would be nice to see your perspective on that. Thanks

[PopsKustojo]

Flories I’m still here. Haha, a laughed, the part where u said “feel the need to train all of a sudden...2-a-days, etc” I’m guilty. I’m on reset. In MAF we trust.

[dannyh]

Hi Floris and other runners, I’m a fairly experienced runner and just learned about your way of training and for the last week only ran at my max aerobic hart rate. You highly recommend not to do any speed work in the beginning but when I did speed work (interval) my hart rate stayed below my max aerobic hart rate for most of my training. So my question is: if you stay during interval training below your max aerobic hart rate, would this still have a negative effect on your aerobic base building?

[jeffreyanderson]

awesome video, great content!! i recently discovered path projects and I love the gear!!

[awhooks]

Great video! I would also add change the scenery and step out of your comfort zone. I forced myself to do trail running and go to different state parks. It's helped me become a far better runner. Are you thinking about doing ultra marathon races this year or next?