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From Paralyzed to Running a Fast Marathon, with Ash Lewis | Extramilest Show #45

By June 22, 2021May 20th, 2023No Comments
Ash Lewis Tattoo Running Marathon

“Running at a low heart rate works, because you get fitter and you don’t get injured. Almost everyone has to walk a lot at the beginning. Don’t worry what anyone thinks about your training. Just keep doing what you are doing and run your own run, it really works.” – Ash Lewis (Strava / IG)

Ash Lewis is a runner from the UK with an incredibly inspiring story about overcoming challenges and MAF training…  

At age 28, he had a staph infection that resulted in being paralyzed from his waist down. He had to completely learn how to walk and run again. 

Fast forward 9 years and Ash got more into running. He discovered MAF low heart rate training and he just ran his 2nd marathon in 3 hours and 7 minutes, incredible!!

In Extramilest Show #45, we discuss: 

  • Ash’s running journey 
  • his experiences with MAF low HR training, how he improved 
  • great advice for those experiencing challenges in training, racing & life.  
  • his Spinal Research charity project

Hope you enjoy this conversation with Ash!

Listen on Apple podcast | Spotify | Other Platforms


Watch this on YouTube.

Introducing, The Personal Best Program

I’m really excited to share that we just launched our Personal Best Program, it’s a running coaching program, with live Zoom coaching calls, training and racing schedules for 5k, 10k, half marathon, marathons and ultras up to the 100 mile distance. For runners of all levels, from beginner to advanced, of all ages. More info can be found at www.PBprogram.com

Extramilest show on Apple Podcasts



  • Background Ash as an athlete, playing soccer (3:40)
  • At age 28, paralyzed from his waist down (6:55) 
  • Recovery journey to learn how to walk again (10:40)
  • Mindset Ash had during his recovery (14:20)
  • Floris shares his story when a doctor said in 2008 he would never run another marathon again (15:57)
  • April 2020, Ash’s painful first 5k (16:45) 
  • Michael Ovens guiding Ash to slow down his running intensity (18:30) 
  • How Ash used Maffetone’s 180 formula to calculate his MAF hr training zone (19:50)
  • Overcoming frustrations and challenges walking and running slow at MAF (21:00)
  • What made Ash stick to low heart rate training, although it was challenging first (23:20)
  • Adding some speedwork and getting ready for race day (24:20)
  • Important lesson for those starting with MAF training (26:00)
  • Second marathon experience for Ash, finishing strong (28:00) 
  • Post race blues Ash experienced (33:35)    
  • Running on purpose without a heart rate monitor (35:25)
  • Sub 3 goal at the London Marathon + ultras (38:00)
  • Strength and conditioning session to complement his running (41:52)
  • From tattoo world to excitement for the running world (44:30)
  • Learning to run with a baby stroller (46:00)
  • Any other thoughts for runners looking to improve your runner (47:00)
  • Social platforms Ash is active on (48:45)
  • Ash asked Floris if you can keep improving + future running goals (48:52) 




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