Holistic Training Integrates Nervous System, Nutrition, and Community

Deep Dive

Floris Gierman, a 2:44 marathoner and host of the Extramilest podcast, shares insights gained from interviewing numerous elite athletes. He highlights learning the importance of "health first, running second" from Dr. Phil Maffetone, which emphasized aerobic base building and recovery. Gierman also notes Eliud Kipchoge's emphasis on joy and consistency in training, stating that Kipchoge advises against overexertion in workouts to the point of being unable to smile. Kilian Jornet's perspective, shared multiple times, is that consistent, moderate training over months, rather than single "hero workouts," leads to improvement. Gierman synthesized these lessons into his book, "Running Breakthroughs," for himself and others to easily access these insights.

The discussion then shifts to the value of journaling and conducting "micro-experiments" in training. Gierman points out that simply documenting data is less impactful than actively noting subjective feelings and observations. Courtney Dauwalter's practice of checking in with her body each morning -- assessing energy levels and physical sensations -- is presented as a key example of using intuition in training. This focus on the mental component of athletics and connecting with one's body is highlighted as increasingly important.

The conversation moves to changes Gierman has experienced in his own perspective over time. He explains that when he began his podcast in 2014, with fewer life responsibilities, he could handle high mileage weeks. However, as life became more demanding with two children and a startup, he learned that "more is not always better" and that finding balance is crucial. This led him to focus on ways to calm his nervous system, recognizing that lower stress levels allow for better absorption of training load. He shares an example of noticing his excessive phone use through journaling, prompting a change in behavior. Gierman also discusses the physiological benefits of calming the nervous system, citing improvements in resting heart rate and heart rate variability after practices like meditation.

Gierman elaborates on the impact of phone behavior, noting how constant phone use can disconnect individuals from their bodies. He suggests being more intentional about phone usage, setting timers, and having specific reasons for engaging with social media to avoid "doom scrolling." He also emphasizes the importance of sleep as a foundational recovery tool and suggests simple daily practices like taking short breaks for intentional breathing to shift from a "fight or flight" state to a calmer one. He mentions movement specialist Lauren Van Lingen's work on nervous system regulation, which influenced his understanding. The simple life of elite athletes like Eliud Kipchoge and Taylor Nip is presented as evidence of how reducing stress and anxiety aids in training absorption.

A study is mentioned that indicates athletes who scroll social media before a workout experience reduced performance, likely due to anxiety or comparison. Gierman notes that this theme of calming the nervous system is becoming more prevalent, especially given modern "phone culture." Both he and the interviewer, Jason Fitzgerald, reflect on how increased life responsibilities necessitate a more conscious effort to maintain a low-anxiety state, which is beneficial for both performance and overall well-being.

The discussion touches upon the role of cortisol, the stress hormone, referencing Andrew Huberman's comments on its regulation. Sunlight exposure in the morning and physical activity, including ice baths or runs, are noted as ways to spike cortisol initially, which can help regulate its levels later in the day. This is presented as a potential factor for athletes experiencing nighttime cortisol spikes, suggesting that proactive steps can influence these levels.

Gierman shares an eye-opening realization from polling his audience: recreational runners often struggle with underfueling. He observed this not just in racing but in daily recovery, where athletes increased training volume without proportionally increasing calorie intake. This led to issues like waking up at night and a general calorie deficit. He notes that this surprise stemmed from interviewing everyday runners, whose relatable struggles differed from the elite athlete narratives.

The conversation then addresses the prevalence of disordered eating and the importance of appropriate fueling for general health, not just performance. Fitzgerald acknowledges seeing patterns of disordered eating among college athletes and is glad that discussions are shifting towards proper fueling to prevent health complications like bone stress injuries.

Fitzgerald poses a high-level question about three core principles for new runners, based on Gierman's extensive interviews. The first principle is to "slow down," emphasizing that the majority of runs should be at a conversational pace, often with nasal breathing, to build aerobic base and improve efficiency. The second principle is the importance of consistency over intensity, advising runners to manage their training load within a sustainable band and avoid overexertion. The third principle is to remain flexible with training schedules, encouraging runners to listen to their bodies and adjust their plans based on factors like sleep and energy levels, rather than rigidly adhering to a set plan.

Gierman then offers advice for more advanced runners aiming for significant performance improvements. He suggests that increasing training volume and intensity, provided the body can recover, will lead to faster times. He highlights heat training, including sauna use and wearing extra layers, as an underutilized tool that can improve cardiac drift and recovery, with a caution to avoid overdoing it. He also mentions cold exposure as a practice that can widen the comfort range and indirectly benefit running performance through improved sleep. The strategic use of altitude for adaptation is also discussed as a factor for those seeking marginal gains. Finally, he acknowledges the role of carbon-plated shoes as a potential "icing on the cake" for advanced athletes seeking the last few percentage points of performance improvement.

Cross-training is presented as another strategy for advanced runners to gain an edge. Fitzgerald notes that while many runners dislike it, it offers a low-risk way to add aerobic development, similar to increasing mileage without the impact. This can help build a larger aerobic base, effectively providing a stimulus equivalent to higher mileage weeks. Gierman adds that cross-training can be used for high-intensity sessions, such as interval training on an elliptical while wearing extra clothes, to achieve a high-intensity stimulus with less physical wear and tear. The idea that "just because you're hurt doesn't mean you can stop training" is highlighted, with cross-training serving as a bridge to maintain fitness during injury.

The conversation turns to motivation and the role of community. Gierman admits he doesn't always enjoy strength training, finding it more engaging when done with friends, which he calls "joint suffering." He suggests that for activities that are less enjoyable, incorporating a social element can enhance motivation and consistency. Fitzgerald agrees, emphasizing the invaluable support system of teammates, coaches, and group runs in achieving athletic goals, and advocates for avoiding going through training alone.

Regarding finding joy in running, Gierman suggests listening to one's inner voice and identifying what excites them, whether it's trail running, road running, or other activities. He advocates for mixing up routines and integrating enjoyable social elements, like post-run gatherings. He also recommends exploring different types of races, such as trail races or duathlons, and creating personal adventures rather than solely focusing on time goals. Fitzgerald shares his own experiences of trying various disciplines like triathlons, duathlons, and trail running after burnout from track and cross country, highlighting how experimentation can lead to new discoveries and sustained enthusiasm.

Gierman encourages exploring trail running, noting its growing