Running Breakthroughs: Transform Your Running and Life
The manifesto we needed | the book you need to get unstuck
“I’m not saying that going for a run will solve all your problems, I’m just saying that there’s almost no problem that’s going to be made worse by going for a run” - Ryan Holiday
Running can seem easy right? I mean what’s easier than lacing up a pair of runners, and hitting the road for a few miles, a few minutes? If you’re lucky, those first few runs will energize you, help you find the few minutes of freedom you’ve been seeking.
If you’re like most runners, your immediate progress will be fast. Each run, you’ll run faster, harder and longer … all too much and your body will struggle to adapt.
And then it happens, it always does. You get hurt, your progress stops, you consider quitting, most do, and for the few stubborn runners, we’ll just double down.
My wish is to help you make running a part of your everyday life and now there is a book, a manifesto for the everyday runner, the average athlete, those new to running and those looking to level up their training and racing.
Get your copy here:
Running Breakthroughs: Transform Your Running and Life: Proven Lessons from World-Class Athletes, Experts and Runners by Floris Gierman
Floris Gierman’s fresh drop, Running Breakthroughs: Transform Your Running and Life. It’s the kind of read that hits like a perfectly paced long run: steady build, eye-opening surges, and a finish that leaves you stronger, healthier and happier.
Floris, the low-heart-rate maestro behind Extramilest, packs this book with real-talk lessons from world-class athletes, everyday grinders, and his own coaching playbook.
It’s not about chasing PRs at all costs. Rather, it’s about sustainable breakthroughs that make you a healthier, happier runner (and human). Let’s break it down part by part with the big takeaways, then spotlight some standout interviews.
Part 1: Foundations
“Remember that the goal isn’t just to improve your running performances but to find sustainable joy in the process” - Floris Gierman
This part covers the essential building blocks that transformed Floris’ running and the running of the athletes that he’s worked with through his Personal Best program. Run longer without running out of breath, build your body’s aerobic engine, and the low heart-rate training fundamentals (page 23 to 53)
Floris has authored one of the best summaries on low-heart rate training fundamentals out there. Synthesized for ease of understanding, founded from the experts and clearly shares the why you need to pay attention to your heart rate.
Slow down and relax to run fast. Build progressively and sustainably, before chasing speed. Floris, and his guests share that 70–80% of your runs should be at low heart rate (MAF zone: 180 minus age, adjusted) to boost fat metabolism and injury resilience, his own jump from 4:11 to 2:44 marathon proves it compounds over months.
Part 2: Elite Athletes in Conversation
“In general, we tend to focus on those big session or “hero” weekends where we want to train a lot and push ourselves hard. However, training isn’t just about making big effort and then being destroyed for a week.” - Kilian Jornet
World-class performers like Kilian Jornet, Courtney Dauwalter, Eliud Kipchoge, Mark Allen, Taylor Knibb, and Sally McRae aren’t superhuman, they’re masters of intuitive training, mental flow, and recovery who apply universal principles to extreme demands. These convos demystify elite success, proving it’s accessible when you prioritize presence over perfection.
“What matters is being consistent, whether it’s running one day every week, two days, or three days, just be consistent” - Kilian Jornet
“Remember it’s your journey, and it’s not supposed to look like anybody else’s except yours.” - Sally McRae
Part 3: Optimizing Your Mind and Energy
“When I first started running, I thought improvement meant pushing harder on every single run. My mindset was simple: more effort equals better results. For years, this constant push left me frustrated , exhausted and frequently injured. Eventually, I learned that to run faster, I actually had to learn to relax more” - Floris Gierman
Your brain and bioenergetics are the hidden engines. Optimize mindset for resilience and energy systems for endurance, turning mental walls into fuel sources and fatigue into strategic rest. This is where running meets neuroscience and holistic vitality.
Four drills that will change how you run: The Awesomizer, Flow Rope, Backward Walking and Tire Walking, all shared by movement specialist Lawrence van Lingen (trust me you need to closely study this section, it will “unstuck” your running)
Part 4: Experts in Conversation
“You don’t have to go hard every day in training with high-intensity sessions. You’re building the cake, but racing is eating. You have to balance that. If you eat too much cake, then you’re going to be in trouble” - Dr. Stephen Seiler
Science and coaching pros reveal the “invisible” levers: nutrition, strength, recovery, that amplify on-road work. This chapter is the summary of running we all have been looking for: Dr. Stephen Seiler, Dr. Rangan Chatterjee, Dr. Phil Maffetone, Lawrence van Lingen, movement specialist, Patrick McKeown, breathing specialist, Dr. Mark Cucuzzella natural running doctor, Matt Fitzgerald, coach and author - the wisdom in this chapter is calling out for multiple reads.
Metabolic flexibility is freedom. Train to burn fat efficiently (via fasted LHR runs) so carbs become race-day rocket fuel, not daily crutches. Experts cite 50% endurance boosts without those gut issues we hope to avoid.
Breathing, sleep, diet, training, mindset, strength - solid gold here
Part 5: The Journey of the Everyday Athlete
“Your running journey is as much mental as physical. Visualization and self-belief are powerful tools that can help you achieve what once seemed impossible.” - Floris Gierman
“Everyday” doesn’t mean average, it’s about real-life integration, where busy pros and parents hack consistency amid chaos, proving breakthroughs happen in stolen moments, not perfect conditions.
Learn and harness the Belief-Action-Results cycle. Focus on the daily effort, and largely forget about the end goal. If you put in the effort, believe and have a bit of race luck on your side, you will accomplish your goals without overly stressing about the goal itself.
Guide to the World Majors: offering key advice to help you enjoy and make those World Majors memorable. I had the opportunity to run Berlin and Chicago with Flo, pre-race shakeouts, dinners and conversation. Memories to last a lifetime!
Part 6: Recreational Athletes in Conversation
“Don’t compare yourself to others because you don’t know their whole story. We’re all a bit unique. Progress takes time, and you can’t rush it.” - Todd Marentette (yes, I am included on pages 314 and 315)
The common thread, patience, joy and consistency. The interviews with the recreational athletes, are my favorite. These warriors balance family, work, training and race and they’re all looking to improve their times. Enjoy the common threads you distill from each of their journeys.
Part 7: Gear, Resources, and Final Insights
“If you’re reading this chapter because everything feels overwhelming right now, I want you to know something important. You’re enough just as you are.” - Floris Gierman
The final chapter brings home all the emotion, the real side of putting yourself out there, working towards a big goal and the pain and joy that can come from this journey. Myself, I struggled in the summer of 2024 when tinnitus suddenly appeared and my quiet life changed. At the time, I struggled to see how I could adjust to this new way of life. A few kinds words from Floris, helped me much, and I am forever grateful for Floris - thank you brother.
Remember: you are not alone, you are enough, movement is medicine.
Learn 3 key lessons from Floris’ first 100-miler:
Pace yourself (no, really slow down)
Sugar and caffeine can bring you back to life
You can achieve the “Unachievable”
Running Breakthroughs is one of those books, that you can pick up at anytime, open to a random page and know there’s a message the universe is trying hard to share with you, message that you need to hear, at that exact moment in time.
You just need to trust in this fact, and slow down to race fast.
We had the opportunity to share a conversation with Floris and Scott Bailey from Path Projects, on episode 46 of The RUNEGADE Podcast
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