Consistency vs Intensity: What Most Runners Get Wrong | Floris Gierman

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 resources
Running 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:    / @florisgierman  

In 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 2026

Key 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 intensity
4:11 Who Is Floris Gierman
7:04 How running changed after 40
9:34 Discipline vs Restrain
10:58 How to train smarter after 40
15:34 If only I knew this when I started
20:09 Running Breakthroughs
28:47 Missing "Chapter" on HRV
31:47: The definitive chapter in running
35:55 Strategy to improve running performance in midlife
37:14 What to do less of in 2026
40:15 Stronger vs Healthier vs Happier
44:19 How to become a better runner in 2026
52:01 What does endurance mean to Floris Gierman

🎧 About The Endurance Lab Podcast
From January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.

🤝 Work with me
Coaching: https://www.limitlesscoaching.run/one...

📌 Disclaimer
This content is for educational purposes only and is not medical advice.


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