Lessons From 6 World Marathon Majors | London, Boston, New York, Chicago, Tokyo, Berlin
In this video I share 10 lessons learned from running 6 World Marathon Majors. Recorded while running the London Marathon 2024 with a GoPro. Strava of this run: / strava
Start training with my Personal Best Program: www.pbprogram.com/
#worldmajormarathon #londonmarathon2024 #marathon #sub3marathon #runvlog
Chapters:
0:00 Start of the London Marathon 2024
1:14 Know the course...
2:36 More pace accuracy with a foot pod
3:09 How to nail your marathon pacing
4:27 Common nutrition mistakes on race day
4:46 Half way point, 13.1 miles / 21.1km
5:18 How to crush a water station
5:35 Kofuzi in the house
5:50 How I fuel with gels and salt pills
7:45 How to run in the moment, run relaxed
8:49 These mantras help you finish strong
9:46 Strava stats and mile splits
10:31 Getting my 6 Star Medal
11:01 Post race recap
12:21 My race day shoes, gear and nutrition
12:35 Thoughts on pacing, cramping and bonking
13:32 How I trained for the London Marathon
13:56 Shakeout run with Shervin Shares and PATH projects
14:07 Personal Best running coaching program
14:33 How much I fuel on race day
14:53 How to carry your race fuel handsfree
LINKS AND TOOLS MENTIONED:
► My Strava from this run: / strava
► Personal Best Training Program: www.pbprogram.com
► Extramilest Show Podcast - extramilest.com/podcast/
GEAR / TOOLS USED:
► Marathon pace band PDF creator: tinyurl.com/pace-band
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Wadi Tank (coming soon) - tinyurl.com/4k5cmx9p
► Hat - PATH projects Kofuzi Cap - pathprojects.com/kofuzi
► Socks - CEP compression socks
► Gel PF 30 - www.precisionhydration.com (10% off your 1st order with code Extramilest24)
► Gel PF 30 Caffeine - www.precisionhydration.com (10% off your 1st order with code Extramilest24)
► Salt Pills - www.precisionhydration.com (10% off your 1st order with code Extramilest24)
► Ketone IQ - hvmn.com/flo to save 20% off your first order
► Watch 1 - COROS APEX PRO 2 - us.coros.com/apex2
► Watch 2 - COROS PACE 3 EK Edition - coros.com/pace3ek
► Heart Rate Monitor COROS - coros.com/heart-rate-monitor
► COROS POD 2 - amzn.to/3uVcwFV
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my KZhead channel and comment: what is your favorite lesson, takeaway or quote from this video OR from your own training or racing journey? Winner will be announced July 1, 2024.🚨
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my KZhead channel and comment: what is your favorite lesson, takeaway or quote from this video OR from your own training or racing journey? Winner will be announced July 1, 2024.🚨
July 1 - Canada Day - yay!
That’s very nice of you mate
I usually sleep as much as possible on Thursday and Friday before the marathon(usually on Sunday) because I’m sometimes nervous Saturday night. I consume electrolytes based on heat and humidity. I try to run even splits every mile. And, like you said we need to consume so many more calories than the normal. I’m in the 60 grams/ hour range. I’ll try the 90g/hr range at my next marathon. And I’ll attach my electrolyte caps to my energy gels! Thank you Floris! And congratulations on a job well done at London! You finished strong!
Lesson from this video: Know the course. I have subscribed. I am in South Africa though, hoping to win the running shoes.
Pacing, i start with a goal pace instead little bit slower; i run a PB but not a goal time and salt pill strategy is interesting to me
"why is it, after running probably after 50 marathons I still get emotional" I teared up with you and I normally don't do that, but I know how much that moment means to people after all that training. GREAT JOB!
Awww, appreciate that, surely feels emotional even editing some of that. Appreciate you!
“This is hard, and I do hard things” LOVE THIS!!! ❤ Amazing video. Congrats. So great to catch up here in London. Hope we can meet again.
So great to hang in London Tomas. Keep doing what you're doing my friend. Well done on your own Marathon last weekend. Let's stay in touch. Cheers
same 👍👍
Floris you have gift to give exactly information runners need! And authentic ! Love it!
Appreciate you Jozef. Let's swim, climb and ice bath soon!
Holy shit, I got emotional and it's not even me running. Congratulations, super well done and what a piece of art this video is. SO INSPIRING!!
Aww appreciate you! 🙏🙌
running relaxed is the best point for me - once i start to think about metrics and watch the clock, my hb goes up. just relax and run through your body checking whether you're overly tense somewhere
That’s I fully agree
Spot on, being able to run relaxed, present in the moment, things will flow well.
The best mantra I've heard lately is "win or learn." It's easy to get stuck in your own head when a training run doesn't go to plan, but even a 'failure' is experience gained that can make you stronger when the next run starts. Amazing run, congrats!!
spot on, I love that!
"Run in the moment, run relaxed." Awesome advice which can be used in training or in a race. Well done Floris..
‘When it gets hard dig deep.’ Awesome time dude. Doing a Marathon next year. 👍
"Let's go, let's finish strong!" That is the best 🤗 And my personal favorite quote is: "I'm running with myself - for myself 🥰 " 😊 Sending love from the Czech Republic ❤
Love that quote as well. Much love right back at you from Los Angeles. Cheers
“”focus on 1 mile at the time “ I love it 😊
Great takeaway right there!
"Run the mile you're in" is Sarah Hartley's (TRC) motto and I love it
So happy to have met you Floris. My biggest lesson was Dont try anything new on Raceday 😀 Your emotions are so real at the end of the race and that's what makes you a genuine individual who speaks from the heart❤
Absolutely likewise Arun, appreciate you! Marathons can surely be an emotional rollercoaster in a good way :) ❤
Floris, my favourite lesson/takeaway from your London Marathon: take in plenty of gels/nutrition. I've just finished Boston, April 2024, and had to eat a few extra gels on the back half (Maurten Gels supplied) that I hadn't tried before! I have a pretty good stomach so wasn't a problem, fortunately. Thank you for your truly inspiring videos.
Floris you served us the experience at its best. First time getting emotional on others' people effort. You are great. Thank you for inspiring us!
Great video - I'm training for my first marathon (Grandma's in Duluth, MN) at age 63. Taking fuel early and consistently throughout the run. That's my takeaway for today -thanks!
Love it, you’ll ALWAYS remember your first marathon, enjoy!
“Let’s go, let’s finish strong.” Good reminder for when it gets harder later on. Great video man!!
Whatever it takes to get to that finish line John! Thanks so much
Love the tip about taping a salt pill to the gels - so simple and yet ingenious!
My favourite piece of advice from this video: run relaxed and focus on breathing. Sounds so counter intuitive when you’re doing something so stressful but Marathons are all about the mind and this piece of advise encapsulates perfectly! Congrats on all 6 majors Floris, love your channel :)
Great takeaways right there Hassan. It's indeed counter intuitive but when we run relaxed, we use less energy to move forward. Enjoy your running journey!
YEAH, Floris, you inspire and we all learn from your teachings and sharing your raw experiences, thank you so much! "You are a CHAMPION in our book!" 🙏🏾🙏🏾🙏🏾
Love your positive vibes as always Tito. Thanks and cheers
You really captured the excitement, emotion and challenge of the London marathon. Gripping and stirring stuff! Thanks and congrats!
Glad you can appreciate the video, London surely had a crazy excited crowd!
Congratulations! You are the best!
Fantastic!!!
Thank you! Cheers!
I got emotional watching that Floris. Amazing. 🙌🏼
Congratulations! And thanks for the great video.
Thanks for watching! That was a blast to record
Great tips!!! Congratulations to you!🎉🎉🎉🎉
Thanks so much!
great video Floris!!! congrats and thanks for sharing the experience
Yeahhh Dr Cucuzzella, always a pleasure to connect. Glad you enjoyed the video. Keep inspiring my friend!
LET"S GOOOOO!!!! Congrats Floris!! Well done!
LET'S DO THIS!! Thanks @JPRESA Appreciate you
Great Video! Congrats!
Glad you enjoyed it
So inspiring! I'm starting my running journey
Fantastic Floris! I’m honoured to have shared a few hundred metres with my mentor! I hope you enjoy a nice and relaxing recovery with your loved ones! Ersin 🫡
You were running backwards downhill at 6:45 minute miles hahaha, stoked to see you out there on the course Ersin. Keep doing what you're doing. More PB's ahead for you. Cheers
Job well done! 🍾🚀🚀🚀🚀
Thanks, appreciate yoU! 🚀
Well done! Appreciate the great video and the very useful tips - I liked them all. Thank you!
Glad it was helpful!
Awesome vid man
happy to hear that Peter!
I love all of your tips! Love your mantras, too!
Those mantras can go a long way! Thank you
Thank you for inspiring many.
Appreciate you!
Congrats. 🏆💯🏅💯🏆 Thanks for all the great coverage and knowledge.
Much appreciated
Beautiful, thank you Flo for sharing your journey with us!
My pleasure!! Thank you Ludan8181
Think in the people😢that supported your race ❤️ that is my lesson. i Ran Leipzig Marathon on Sunday, i also cried. 4 hours and 25 min. I did Frankfurt before that in 5 hours 20. Love your content
Yes marathons can be such a beautiful rollercoaster of an event. Well done on your marathon journey. Thank you, that means a lot.
this is so raw and emotional 🥹 thank you for sharing.
awww thanks so much, this was a special video to make
Congrats Floris! This was so inspirational!
That means a lot to me, thank you!
Thank you for sharing this Floris❣️’know your course!’ Champion!💪💪💪🤩
Appreciate you @jenniferkellett4314 London surely is special. Excited for your upcoming 6th Star
Well done!
🙏
Thanks flo wonderful and really touching and familiar. Congrats!
Happy to hear that Jelle!
Congratulations floris great vlog ❤
That means a lot, thanks!
Congratulations 🎊🍾 you well deserved it!!
Appreciate you!
Congratulations! 🎉
Thank yoU!
Congrats on the 6 star medal!!! 1 mile at a time! Always celebrate your achievement and training accomplishments!
Spot on and THANK YOU!
Thanks for the gel tips!
Happy to share!
Well done brother. Fantastic!
Thank you kindly!!
Nice work man! You inspire a lot of people and that is already enough! 👏👏
Appreciate yoU!
I loved the tip on taping a salt pill to the gel. Also that emotion at the end of the marathon is just so touching! Congratulations on a great race.
The little details can help make race day easier. 🙏
You are the best!
Appreciate you!
Thank you for sharing it exactly like this and congratulations on your 6 star
You are so welcome. Thank you!
Well done 🎉💪🏻💪🏻
Thank you Andre, London was a blast
So awesome, Floris! 😀
Thank you! Cheers!
Fantastic Floris🎉!
Many thanks!
Absolutely love it mate 🫡
Stoked to hear that Josh, thank you!
Congrats 🎉 well done 🎉
Thanks so much!
Absolute banger of a video :). One the best race videos I've seen in a while. Favorite takeaway: all the training and work you put in will ultimately pay off. Congrats on running all 6 World Majors!
Wow, that means a lot. Great takeaway. Thank you @jestonlu
My favorite comment you made was to stay in the moment and be relaxed when it gets difficult towards the end of the marathon. This advice applies to the daily challenges we each face in this life. Life gets challenging, but we can focus on our breathing, calming ourselves in the moment. Thank you for your inspiration.
Spot on about this applying to daily life too!
Even before you showed us your stats (splits), I could tell that your pacing was excellent, from very early on, and maintained throughout. Not so easy with the excitement and all. The emotion and the crying after, I believe, is part of the experience (unless one is a pro, where it is just another race). To me a marathon brings one beyond’, and the resulting emotion, with all the training, with all the support from the family, is priceless. Cry, baby, cry. There is chaos in the world, and for a few hours, with a few thousand others, a runnner’s communion has happened. One with the Universe. Apologies for the nostalgia. Well done mentor. Thx for sharing the moment.
Wow such a well thought out comment. Indeed marathons surely bring a lot of different emotions up in a beautiful way. All the best on your running journey!
Congratulations, mate!
Thanks, appreciate it!
Wow! Just wow! Well done sir.
Thanks so much!
The highest level of motivation for me is knowing my family is at the finish line waiting for me, proud of me for accomplishing something so huge. Mantra then is “KEEP. GOING. For them!!!”
Love that!
Well done Floris!! Well deserved & all the best!! You’re a real inspiration!! 🙏 Get some much deserved rest!
Thank you so much! Nice to absolutely chill from running this week :)
"Marathon is hard and I can do the hard thing" Love it. Congrats on your 6th star Flo.
Spot on! Thanks so much, appreciate you
Thanks for sharing your experience. This really helps the running aspirants.
Happy to hear that! 🙏
Woo Hoo, @FlorisGierman. Congrats on 6!! #personalbest! "Get to the start line early!" First marathon in less than one week for me. Branding that start line comment in my head.
You will ALWAYS remember your first marathon, enjoy, let me know how it goes!
Congratulations Floris 🎉 so impressed by your humility and depth of knowledge and experience in running. From little tips to grab water at the end or to reach early to avoid the long queues, to nutrition as you go, everything counts. To top it all the best tip - when you are feeling lost or low, to think about the loved ones, the people who matter and must have made sacrifices at some stage to see you achieve what you have is priceless 👌👏🏽👏🏽 Highlighting a time stamp will not be sufficient. Hats off to actually record your 6th major, finishing strong 💪 . Wow!
Awww thanks so much, glad you can appreciate this video! Thanks and cheers
Congrats
THANK YOU!
Smiles for miles - best takeaway, lol! The entire video was so inspiring.
So important we find joy in the training and racing journey. Glad you enjoyed it Rachael!
Congrats on your sixth Star Floris, huge achievement! Many great lessons here, great advice. Hard to pick a favourite. For me personally, I have most dialled in and the hardest is the starting out conservatively. It's so hard to not get carried away because of how easy it feels, by the energy of the crowds, to get lured into the trap of 'banking some time' only to loose double that time in the second half of the race... I haven't mastered the negative split on the marathon yet! On tip for something that gives me a lot of piece of mind on raceday: I always try to do a dry run of the pre-race routine (walking to the bagage drop of, walking to the start, knowing where the toilettes are, visualising where I'll do the warmup, etc) the day before. Come race day, I know exactly what to do and how long everything will take. Cheers from the Netherlands!
Great call on the pre-race routine! Groetjes terug uit Los Angeles. Cheers
Congratulations,Floris! You’re an inspiration.
🙏
Nice run Floris. Congratulations
Thanks! Your support means a lot to me!
🎉Congratulations and well done ⭐️⭐️⭐️⭐️⭐️⭐️ Running the mile that you’re in is always something I have to remind myself to do!
Yes, being present can make sure a different, vs letting our minds wander too far ahead. Thank yoU!
What a bucket list achievement! Definitely something I'd love to do as well. Congratulations Floris it looked like an amazing day :)
Still on a post marathon high for sure, it was a very special day. Thanks Toby!
Congratulations Floris!
Thank you!
Congrats on the 6! Great job
Thank YOU!
So awesome! What a major accomplishment and I know you've inspired so many people; myself included!
Happy to hear that David, means a lot! Thank you
absolute champion , well done 👍👍what an outstanding achievement , thanks for all the great videos and advice .
Really appreciate you!
Super congrats on your achievement! That’s epic, I would love to do so myself. I ran London and watching back this video brought back many of those runners high feelings and especially your points on pace and digging deep at the end 👏🏼🙌🏼👌🏼
Excellent, glad you were able to relive the streets of London! Nice work out there
Lekker Flo! Klasse. En zo’n lage hartslag…. Beste reclame voor je video’s. Keep it up!
Haha, thanks Matthijn, was een mooie stad om te rennen. Groetjes!
Congratulations 🎉
Thanks so much!
Congratulations Flo, amazing time given your busy schedule and mega job getting your 6th star! Totally relate to thinking of loved ones when running get tough and you have to dig deep, and to keep it one km at a time. Thank you for the video.
Nice when things work out on race day. Thank you @lamba105!
Congratulations!!! Awesome race! Great advice as always! It was awesome to see you there at 6 star booth. Roman.
Great seeing you out there Roman, congrats on your running journey as well! Have a good recovery. Cheers
Congrats on the 6 🏅 ‘s 👍🏼🙌🏼👏🏼. Biggest lesson learned in a Marathon, you never know what that day will be bringing you at. So you can only prepare yourself for anything and everything.
Spot on, when we anticipate that anything can happen on race day, it surely helps reduce the stress levels when things happen. All about creative problem solving in the moment. Thanks and cheers Luis!
That 'hold it together man'. I felt that emotion. Well done!
Same here! :) Thank you Ryan
You are the best. So great to hear you report all of your race with confidence & being so positive. You have proven what you coach best running coach.
Awww appreciate your kind words, seriously, means a lot!
Glad to see you enjoyed the crowds. What a way to finish the 6 stars! Smiled all the way through watching this.
The crowds were louder than I can remember at any of the other World Majors. Might also have been the amount of caffeine, gels and Ketone shots I took to get to that finish line :)
Wow, I'm really impressed and you've been very helpful. I always feel that there is a lot of deep advice. I think this video will be very helpful when I run the Vancouver marathon soon.
Exciting Vancouver marathon ahead, glad some of this helps you. Enjoy your race day experience.
Well done, Floris.
Appreciate you CarnivoreRunner!
Fantastic video Floris! Congrats on completing the 6 Majors! I was running London as well on Sunday and I can relate all the emotions at the finish line and throughout the whole race. The shorts with pockets tips is something I will definitely implement in the future as the belt proved to be a bit too cumbersome to handle on the day. Keep it up! :)
Well done on London! Yes those emotions can surely be real at the finish line. The shorts and running handsfree without bounce can surely make a difference. Have a good recovery!
Congratiulations! You inspired me to get back into running. Your Podcast and videos have been such a nice place for tips. I never thought of doing low heart rate training, doing it now though. Thank you for that!
O wow, stoked to hear that. Enjoy your low HR training journey. Cheers
Congrats Floris.
THANK YOU!
Freaking FANTASTIC Floris ! That was a very classy way to put the cherry on top of the cake, great splits, sub 3 …. and you turn this very personal victory lap into the best coaching for folks working on star number 1. Great video too, joy on display.
Thanks a bunch, really appreciate you. I knew I wasn't in shape to PR and wanted to make this London 6th Star a special ender of this journey. What a day. Enjoy your running journey @5128goldenrod
Andy Wheatcroft btw….stupid Gmail handle thing
I think the best lesson for me was from one of your previous video to run slow and get more into zone 2 training, might be a very beginner lesson but for me it changed the whole view on how to look at running training - thank you and congrats for that huge medal
The low heart rate training and developing a solid aerobic base in training, can surely come in handy on race day. Thank you @lucabauckhage
Congratulations
Appreciate you George!
Congrats Floris! An absolutely killer achievement. I love the raw emotion you express during the run. It’s hard work and you show it. My happiest moments are seeing the hard work on race day. I find I regularly doubt my capability during workouts, but race day tells the story!
Spot on, well said! 🙏🙌
Smiles for miles! Yay! I got emotional watching this video too! When you were running under Tower Bridge and at the finish - the exact moments I got emotional when I was running London Big Half last year😊
Totally!! Those spots are incredible, what a wild rollercoaster marathons can be!
Definitely amazing inspiration and lht that you teach us not only in this video but in everyother. I've been so greatfull for finding out about your chanel, never run in my life and just wanted to try something new without anything on my mind, did first couple of runs without any knoladge and after that discovered you. In the last 2 months I've went from 7'/km to almost 6'/km and that is not the best part, the best part is that I feel amazing after everyrun and injury free. Thank you one more time!
Wow that's incredible, keep doing what you're doing. More improvements ahead. Enjoy!