“If you told me six years ago that I would ever run a mile even, I probably would have called you crazy.” Katja Liebing on The Extramilest Show #129
In this conversation, Katja shares the lessons how she went from a complete beginner to an experienced runner, how low heart rate training became a game changer, and ways to reach breakthroughs in your running and life.
Click HERE to watch the full video with Katja Liebing.
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Topics covered:
- 0:00 — From Couch to 4 World Marathon Majors After 40
- 2:56 — When running first became meaningful
- 4:00 — Finding community through running
- 9:25 — The moment everything finally clicked in her training
- 10:48 — The breakthrough that made Katja faster
- 14:02 — How to race your best when everything goes wrong
- 16:31 — Precision Fuel and Hydration sponsorship
- 17:43 — The PR-or-bust racing approach
- 22:06 — Katja’s journey with low heart rate training
- 24:53 — How to find your easy heart rate zone
- 25:55 — Why low intensity helps runners build safely
- 33:34 — Recovery from 50–60 mile weeks
- 37:44 — Why fueling properly improves recovery
- 39:48 — 90–100g of carbs per hour
- 44:09 — Sodium, hydration, and marathon fueling strategy
- 49:32 — Advice for new runners just starting out
- 53:55 — Why age shouldn’t limit your running
- 56:09 — Strength training, mantras, and racing mindset
- 58:43— Learning to embrace the pain cave
- 1:04:23 — How to stay motivated and consistent
- 1:06:58 — Tommy Rivers at the NY Marathon
- 1:09:32 — Why running is about more than finish times
- 1:14:00 — How to become a stronger, healthier, happier athlete
- 1:15:47 — The mindset that keeps you improving as a runner
A few of many quotes from my conversation with Katja Liebing.
- “If you’re a happier runner, you’re a faster runner too.”
- “Run a lot of miles, most of them easy, some fast.”
- “You have to leave your ego out the door.”
- “Don’t let the number define where you are on your journey.”
- “I have never gone on a run that I regretted.”
- “Motivation comes and goes. You can’t always be motivated.”
- “I’m 48 now, but I still think I have years to improve.”
Hope you enjoy this new video, CLICK HERE to watch it.
Cheers,
Coach Floris Gierman
P.S. Katja is a member of our Personal Best Running Coaching Program. Most runners never reach their true potential because they’re figuring it out alone. I went from a 4:11marathon to 2:44 at Boston using low heart rate training, and I’ve coached thousands of runners through the same breakthroughs. Inside PB you’ll get proven training plans, weekly live coaching calls, and a supportive community to help you train smarter and race your best. Start your 7-day free trial at pbprogram.com
P.P.S. This episode is brought to you by Precision Fuel & Hydration! I’ve been using their energy gels and electrolytes for years, and they’ve become a staple in my race day and long run nutrition strategy. Dialing in your nutrition can make a massive difference in both your performance and enjoyment on race day. I personally aim for 90g of carbs per hour, which works out to three of their gels per hour. Each gel contains 30g of carbs, they’re easy on the stomach, and the flavor is mild enough that you won’t hit that dreaded flavor fatigue deep into a marathon or ultra. Use code FLO26 to get 15% off your first order at http://visit.pfandh.com/
