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The Extramilest Podcast
- 121 - #140: How to Build a Recovery Plan You'll Actually Follow
Thanks to CENTR for sponsoring this video! Build your own home gym and get 10% off at https://shop.centr.com/FLORISGIERMAN | Most runners fall off their rehab plan when life gets busy. Running Injury Specialist Mandy is back for round two, diving into hip pain, shin splints, running shoes, and her own two-and-a-half year knee injury that eventually led to surgery — and what she learned from being on the other side of the treatment table.
🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest
Watch the full video on YouTube
Topic covered:
00:00 — Most running injuries don't need rest 1:51 — Sticking to your rehab long term 10:41 — First 72 hours after an injury 16:03 — Overuse vs acute injuries 19:14 — Why ignoring an injury makes it worse 23:28 — True hip pain: bone and joint issues 32:05 — Why your hip causes knee pain 35:40 — How strides build hip mobility 46:45 — Soft tissue hip injuries 52:41 — When hip pain isn't from your hip 58:14 — Shin splints explained 1:10:15 — Picking the right running shoe 1:14:27 — Mandy's own knee surgery 1:32:03 — Closing thoughtsAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
RESOURCES:
► Performance Place Sports Care & Chiropractic YouTube: https://www.youtube.com/@Performance-Place-chiropractor
► Performance Place website: https://www.p2sportscare.com/
► Performance Place Contact Form: https://www.p2sportscare.com/contact-form
► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources
LINKS & TOOLS MENTIONED
► CENTR Home Gym (10% off): https://shop.centr.com/FLORISGIERMAN
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Part 1 with Mandy: https://www.youtube.com/watch?v=FJzHhS-cxE8
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
Get 10% off on your CENTR Home Gym at https://shop.centr.com/FLORISGIERMAN
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
Wed, 14 Oct 2026 - 1h 36min - 120 - #139: The Norwegian Method for Recreational Runners | Dr. Marius Bakken
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners get faster without overtraining? I sit down with two-time Olympian and medical doctor Marius Bakken to discuss training intensity, recovery, double threshold training, lactate testing, and building sustainable habits for long-term progress.
🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest
Watch the full video on YouTube
Topic covered:
00:00 — Can the Norwegian method work for recreational runners? 01:42 — Precision Fuel & Hydration sponsorship 02:34 — Understanding the Norwegian training method 04:20 — Applying intensity control to recreational running 09:00 — The stair test and early signs of overtraining 14:30 — Balancing daily stress, training, and recovery 16:43 — Finding the right intensity for threshold training 21:32 — Double threshold training for recreational runners 26:40 — Lessons from training with Kenyan runners 27:33 — The value of using a lactate meter 32:00 — Personal Best Program 32:18 — Getting started with lactate testing 38:18 — Zone two training and overall training volume 40:08 — The future of personalized training and recovery tracking 41:48 — Overtraining, underfueling, and recovery 45:40 — Getting springy legs and understanding muscle tone 49:00 — Why Norwegian endurance athletes are so successful 52:52 — How running goals and mindset change with age 55:51 — Building a running habit when motivation is low 57:28 — Norwegian Method book 1:00:48 — Becoming a stronger, healthier, and happier athlete 1:02:00 — Carbon-plated shoes and running injuries 1:05:49 — The 45/15 interval workout explained 1:09:00 — Where to find Marius 1:10:09 — Closing thoughts and takeawaysAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
WHERE TO FIND MARIUS BAKKEN:
► Website: https://www.mariusbakken.com
► Norwegian Method Book: https://geni.us/norwegianmethod
LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► YouTube: https://www.youtube.com/florisgierman ► Instagram: https://www.instagram.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Extramilest Website: https://extramilest.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Get 15% off your first order at http://visit.pfandh.com/extramilestshow
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
Fri, 02 Oct 2026 - 1h 12min - 119 - #138: From 4:24 Marathon to 3:45 at Age 72
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 marathons. She ran her fastest marathon at 72, proving it's never too late to improve. In this episode, she joins Floris to share her approach to training, strength, recovery, and building confidence, plus how running has brought friendship, adventure, and purpose into her life.
🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest
Watch the full video on YouTube
Topic covered:
00:00 — How Penny Jarvis keeps getting faster in her 70s 01:19 — Precision Fuel & Hydration sponsorship 02:09 — Starting running at 44 09:22 — Training for and finishing her first marathon 15:15 — Finding freedom and adventure through running 22:49 — Getting faster as you age 25:21 — Personal Best Program 25:54— Balancing life, training, and race expectations 31:36 — Weekly training and balancing running with recovery 35:54 — Strength and mobility for older runners 38:41 — Finding community through a running club 46:21 — Advice for other runners 48:03 — Running by feel versus heart rate 51:05 — Starting or returning to running after 50 54:26 — Training changes behind a marathon personal best at 72 58:26 — Post-run stretching and recovery 1:03:57 — Nutrition and racing shoes 1:07:27 — Building confidence and self-belief 1:11:27 — Advice for runners struggling with confidence 1:12:48 — Meaningful achievements and helping others succeed 1:18:12 — Where to find Penny 1:18:45 — How to become a stronger, healthier & happier athlete 1:20:50 — Closing thoughtsAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
WHERE TO FIND PENNY:
► Strava: https://www.strava.com/athletes/17707828
► Facebook: https://www.facebook.com/penny.jarvis.3
LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► YouTube: https://www.youtube.com/florisgierman ► Instagram: https://www.instagram.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Get 15% off your first order at http://visit.pfandh.com/extramilestshow
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
Fri, 25 Sep 2026 - 1h 22min - 118 - #137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best.
🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest
Watch the full video on YouTube
Topic covered:
00:00 — Smarter training with Mario Fraioli 01:15 — Building better habits with the Personal Best challenge 02:21 — Mario's training fundamentals: Think like an athlete 11:32 — Keeping your training simple 13:20 — How self-talk shapes your running 15:20 — Balancing running data and managing training stress 20:36 — Building a training week around a busy schedule 22:23 — Why short runs still count 25:08 — How to introduce speed work with strides 28:35 — Precision Fuel & Hydration Sponsorship 29:45 — Getting comfortable with faster running 32:06 — The mile repeat progression workout 38:14 — The "throwaway 400" warm-up trick 41:04 — Using hills to build strength and speed 44:13 — Downhill training and varying your strides 46:17 — Behind a Western States champion's training and recovery 50:19 — Why a predictable routine improves training 56:20 — Running strong in your 40s and beyond 1:02:17 — Keeping easy days truly easy 1:02:58 — Getting started with strength training as you age 1:06:52 — Common mistakes recreational runners make 1:09:09 — Where to find Mario 1:10:27 — How to become a stronger, healthier & happier athleteAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
WHERE TO FIND MARIO:
► Website: https://mariofraioli.com
► Instagram: https://www.instagram.com/mariofraioli
► Newsletter: https://themorningshakeout.com
LINKS & TOOLS MENTIONED
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | 15% off your first order at: http://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Get 15% off your first order at http://visit.pfandh.com/extramilestshow
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
Fri, 18 Sep 2026 - 1h 14min - 117 - #136: How Sleeping Better Can Make You a Faster Runner
Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one.
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
Watch the full video on YouTube
Topics covered:
0:00 — Can better sleep help you run faster? 2:00 — Heavenly Heat Saunas sponsorship 3:11 — Why sleep is an underrated performance tool 5:53 — Seeing sleep and recovery as training 6:39 — What happens when athletes don't sleep enough 9:46 — Why sleep is a 24-hour process 13:39 — The biggest levers for improving sleep quality 17:27 — What an ideal sleep week looks like 19:34 — How late-night training affects sleep 22:28 — How better sleep can improve running performance 24:57 — Floris' first marathon on very little sleep 25:50 — Chu's personal shift in how he views recovery 27:50 — Why temperature is such a powerful sleep lever 30:43 — How body temperature changes through the night 32:24 — Building Somnus Lab and developing sleep cooling mats 35:24 — Testing cooling mattresses with athletes and users 38:18 — The future vision for Somnus Lab 40:49 — Chu's real-life sleep routine 45:58 — Naps and sleep cycles strategy 52:04 — Food timing and its impact on sleep 53:25 — The one sleep habit every runner should improve 55:46 — How chronotypes change 57:14 — Where to find Chu and Somnus Lab 57:54 — How to become a stronger, healthier, happier athlete 1:00:10 — Chu's future adventure goals 1:01:52 — Closing thoughtsAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I may earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items and buy/research them that way.
FIND CHU:
► Substack: https://zhuchu.substack.com/
LINKS & TOOLS MENTIONED
► Somnus Lab (get 10% off): https://somnuslab.com
► Somnus Lab Instagram: https://www.instagram.com/somnuslab/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com
We're running Back to Basics 30 right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
Tue, 01 Sep 2026 - 1h 02min - 116 - #135: Running Injury Specialist's Guide to Treating Common Injuries
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger.
Watch the full video on YouTube
Topics covered:
00:00 — Running injuries: What works and what doesn't 01:45 — Most common running injuries 02:46 — How to safely work through an injury 08:28 — Understanding and treating plantar fasciitis 14:20 — Practical steps for recovering from plantar fasciitis 19:17 — How much pain is acceptable during rehab? 20:14 — The mental side of injury recovery 23:53 — What to do when treatment is not working 25:20 — Nutrition, under-fueling, and injury risk 28:35 — Understanding Achilles injuries 30:20 — Precision Fuel & Hydration Sponsor 31:32 — How to recover from Achilles injuries 32:34 — Isometric exercises for tendon recovery 40:21 — Massage and soft-tissue work 42:00 — Barefoot training: benefits and risks 44:55 — Understanding and treating IT band syndrome 49:35 — How to offload the knee 51:51 — Runner's knee and patellar tendinitis 53:32 — Strength-training essentials for runners 1:00:19 — How beginners can start strength training 1:02:39 — Back, hamstring, and nerve-related pain 1:08:15 — Safely returning after a hamstring injury 1:10:44 — When surgery may be necessary 1:13:27 — Advice Mandy would give to her younger self 1:16:30 — The nervous system's role in pain 1:18:32 — Simple ways to reduce injury risk 1:20:36 — Mandy's resources and telehealth services 1:22:55 — How to become a stronger, healthier & happier runner 1:24:42 — Closing thoughtsAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
RESOURCES:
► Performance Place Sports Care & Chiropractic Youtube: https://www.youtube.com/@Performance-Place-chiropractor
► Performance Place website: https://www.p2sportscare.com
► Performance Place Contact Form: https://www.p2sportscare.com/contact-form
► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources
LINKS & TOOLS MENTIONED
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Instagram: https://www.instagram.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.
Fri, 21 Aug 2026 - 1h 27min - 115 - #134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete
Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress.
Charlie Rocket went from barely being able to run for two minutes and weighing 300 pounds with a brain tumor, to completing five marathons, an Ironman, biking across America, and becoming a Nike athlete. Charlie transformed his life through running, optimism, and what he calls a "Winning Streak" mindset.
Learn how to turn setbacks into momentum, reinvent yourself, find joy in training, and believe in possibilities that seem impossible.
Watch the full video on YouTube
Topics covered:
00:00 — Charlie Rocket's incredible transformation story 02:01 — The Delusional Optimist 07:40 — From 300 pounds to the cover of Runner's World 12:20 — How a brain tumor changed his life 14:25 — Becoming a Nike athlete against all odds 17:01 — Advice for anyone starting from rock bottom 21:50 — How to manifest the person you want to become 26:17 — How to regain control when life goes wrong 33:28 — Surrounding yourself with the right people 37:15 — Bear Mattress sponsorship 38:29 — Success stories from my PB running coaching program 39:02 — Charlie's unconventional Ironman training 43:33 — Finding a training style that works for you 48:43 — Why endurance sports are about memories 53:15 — Charlie Rocket's book, Winning Streak 58:10 — How Charlie became @Charlie 1:00:02 — The 10-minute Winning Streak Walk 1:03:58 — What advice Charlie would give his younger self 1:05:53 — Strategies to kickstart momentum 1:07:07 — Why you should tell people your biggest dreams 1:13:10 — How to become a stronger, healthier & happier runner 1:16:30 — Where to find Charlie 1:16:55 — Charlie's final thoughts and next chapterAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND CHARLIE HERE:
► INSTAGRAM: https://www.instagram.com/charlie/
LINKS & TOOLS MENTIONED
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Bear Mattress (40% off) with code FLORIS: https://www.bearmattress.com/floris
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Instagram: https://www.instagram.com/florisgierman
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.
Tue, 11 Aug 2026 - 1h 22min - 114 - #133: What I Learned Recently From The Top 1% of Runners
🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athletes, and everyday runners, I've noticed the same themes coming up again and again. In this episode, I break down the biggest mindset and training lessons from my last 10 conversations, and how my thinking on low heart rate training has evolved over the past 14 years.
Watch the full video on YouTube
Topics covered:
0:00 — Lessons Every Recreational Runner Needs to Hear 1:34 — How to Transform your running with expert coaching. 2:14 — Consistency, Sustainability, and the Long Game 5:15 — Let Go of the Outcome and Trust the Process 11:39 — Leave Your Ego Behind and Pace Yourself Wisely 16:40 — How To Master Your Internal Dialogue 17:10 — Precision Fuel & Hydration 19:27 — How to Stop Being Your Own Worst Enemy 28:03 — Difficulty, Failure and Uncertainty Are Part of Growth 37:13 — Be Present, Keep It Playful and Enjoy Running 45:58 — How My Zone 2 Training Thinking Has Changed 50:17 — Why Consistency Breaks Down and How to Get It Back 58:43 — Closing Thoughts and Advice by coach Floris GiermanThanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
LINKS & TOOLS MENTIONED: ►🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest
► PFH Free Fueling Planner: https://tinyurl.com/Fuel-Planner ► Precision Hydration Free Consult Call: https://tinyurl.com/PFH-consult-call ► Sweat Test: https://tinyurl.com/PFH-sweat-test
► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► A Complaint Free World by Will Bowen: https://amzn.to/4pxrLk5
EPISODES MENTIONED IN THIS VIDEO:
► Jakob Ingebrigtsen episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0&t ► Ian Sharman episode: https://www.youtube.com/watch?v=9iMO_lsLf80&t ► Molly Seidel episode: https://www.youtube.com/watch?v=OFelJ8TRRVw&t ► Rachel Entrekin episode: https://www.youtube.com/watch?v=8nuGYlgEaBs&t ► Ryan Hall episode: https://www.youtube.com/watch?v=lHCA5AxPgb0&t ► Sarah Hall episode: https://www.youtube.com/watch?v=en4w0-RpWgk&t ► Katja Livingston episode: https://www.youtube.com/watch?v=YLowH6xs4d4&t ► Albert Shank episode: https://www.youtube.com/watch?v=plLtVFuBfAI
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Skool: https://www.skool.com/personalbest
► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 18 Jul 2026 - 1h 01min - 113 - #132: Rachel Entrekin's Advice to Race Faster, For Non-Elites
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
Rachel Entrekin is a beast of an athlete in the best way possible. This year she became the first overall winner of the Cocodona 250 mile race, beating all men and women in 56 hours and 9 minutes! Rachel joins the show to share advice to recreational runners about your mindset, and ways to improve in training and racing
Watch the full video on YouTube
Topics covered:
00:00 — Rachel Entrekin's Biggest Running Lessons
04:44 — Why Rachel Almost Quit Running
09:22 — The Best Advice for New Runners
10:35 — Building Up Slowly Is The Smartest Thing A Runner Can Do
12:40 — The Marathon That Changed Everything
15:54 — Road Running vs. Trail Running: The Biggest Differences
19:13 — What Every Road Runner Should Know Before Trail Running
20:29 — Our Running Coaching Program
20:58 — The Mindset Shift That Made Rachel Faster
26:58 — Stop Complaining: The Mindset That Changes Everything
31:09 — Rachel's Fueling & Hydration Strategy
33:28 — How to Train Your Gut for Race Day
36:23 — How to Optimize Your Hydration (Sweat Testing & Electrolytes)
40:00 — The Biggest Hydration Mistakes Runners Make
43:57 — The Emotional Finish at Cocodona 250
49:25 — Why Making Mistakes Is Part Of Becoming A Better Runner
50:52 — Overcoming Imposter Syndrome: "Why Not Me?"
53:25 — What Rachel Learned from Courtney Dauwalter
57:00 — How to Become a Stronger, Healthier & Happier Runner
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND RACHEL HERE:
► Instagram: https://www.instagram.com/rachel__entrekin/
► Wordpress: https://blondeidiotrunning.wordpress.com/
► Substack: https://rachelentrekin.substack.com/
► Ultra Running Magazine: https://ultrarunning.com/author/rachel-entrekin/
LINKS & TOOLS MENTIONED
► Join my PB Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Book: A Complaint Free World By Will Bowen: https://amzn.to/4pxrLk5
► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.skool.com/personalbest.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#RachelEntrekin #UltraRunning #TrailRunning #RunningPodcast #Hydration #ExtramilestShow
Fri, 10 Jul 2026 - 59min - 112 - #131: From 3:40 to a 2:21 marathon at age 43. Ian Sharman's lessons from 250 marathons and ultras.
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at: http://visit.pfandh.com/extramilestshow
Ian Sharman improved his marathon time from a 3:40 to a 2:21 at age 43. He has completed over 250 marathons and ultramarathons. He shares the simple training shifts for his biggest breakthroughs and the mindset behind long-term improvement.
Watch the full video on YouTube
Topics covered:
00:00 — Ian Sharman's biggest running lessons 01:55 — Precision Fuel & Hydration Sponsor 02:47 — Consistency beats heroic workouts 09:31 — Why runners struggle with consistency 11:26 — Flexibility vs rigid training plans 12:45 — Should you make up missed runs? 15:57 — PB Running Coaching Program 16:26 — Balancing running with family & life 19:24 — The purpose behind every run 22:08 — Ian's 2 :32 marathon breakthrough 25:40 — What is flow running? 31:02 — The three phases of every race 36:47 — The power of hiking in ultrarunning 43:04 — Why your slowest mile matters most 45:39 — Ian's biggest race mistakes & Boston 2018 51:44 — How aging changes your training 56:45 — Do you really need long training runs? 1:02:55 — Road runner's guide to trail running 1:08:15 — Pain vs suffering 1:17:09 — What 100 miles does to your body 1:19:55 — Heat training for ultrarunners 1:24:22 — The core message of The Art of Ultrarunning 1:25:37 — Where to find Ian Sharman and his book 1:27:58 — Closing thoughtsAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND IAN SHARMAN:
► WEBSITE: https://www.sharmanultra.com
► INSTAGRAM: https://www.instagram.com/sharmanian
► FACEBOOK: https://www.facebook.com/sharmanian
LINKS & TOOLS MENTIONED
► My Personal Best Running Coaching Program: https://www.pbprogram.com
► Precision Fuel and Hydration (Get 15% off your first order): https://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► The Art of Ultrarunning book: https://amzn.to/4vsNV97
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#Ultrarunning #MarathonTraining #TrailRunning #RunningTips
Fri, 26 Jun 2026 - 1h 30min - 111 - #130: Molly Seidel's Advice to Improve Your Running
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
Olympic bronze medalist Molly Seidel talks about the mental side of running, how to train your mind, quiet negative self-talk, recover smarter, and stop letting fear of the unknown hold back your running.
Watch the full video on YouTube
Topics covered:
0:00 — Molly Seidel: The mental side of running
2:38 — Morning threshold workouts in Flagstaff
4:09 — Recovering from Black Canyon & preparing for Western States
6:38 — Being open to infinite possibilities
9:48 — Advice for recreational runners
13:03 — How to train your mind like your body
14:53 — Mental toughness isn't about pushing through
15:44 — Self-talk and learning to be kinder to yourself
20:03 — Molly's approach to heat adaptation
23:26 — Moving from marathons to ultrarunning
27:17 — Journaling & processing highs and lows
31:16 — Social media, boundaries & authenticity
35:32 — Data vs feel in training
38:30 — Learning how to fuel for ultras
45:08 — Mistakes of recreational runners
47:44 — Race-day nerves and embracing challenge
49:37 — Molly's advice for her younger self
57:22— Female runners, menstrual cycles & health
1:02:04 — Advice for women experiencing cycle loss
1:06:33 — Recovery, sleep & naps
1:11:32 — How to become a stronger, healthier, happier athlete
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND MOLLY:
► INSTAGRAM: https://www.instagram.com/bygolly.molly
► STRAVA: https://www.strava.com/pros/16553663
► SUBSTACK: https://substack.com/@bygollymolly
► YOUTUBE: https://www.youtube.com/@Bygolly.itsmolly
LINKS & TOOLS MENTIONED
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#MollySeidel #RunningPodcast #MarathonTraining #UltraRunning #MentalToughness #RunningMotivation #DistanceRunning #TrailRunning
Fri, 19 Jun 2026 - 1h 14min - 110 - #129: From Complete Beginner at age 42 to Sub-2 Hour Half Marathon at age 48
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
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.
Watch the full video on YouTube
Chapters:
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 1:13:16 — Where to find Katja 1:14:00 — How to become a stronger, healthier, happier athlete 1:15:04 — What's next for Katja 1:15:47 — The mindset that keeps you improving as a runnerAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND KATJA:
► INSTAGRAM: https://www.instagram.com/katja_bluemoon/
► FACEBOOK: https://www.facebook.com/KatjaSnaps
► STRAVA: https://www.strava.com/athletes/65443975
LINKS & TOOLS MENTIONED:
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#Running #MarathonTraining #RunningMotivation #HalfMarathon #marathon #zone2
Fri, 12 Jun 2026 - 1h 16min - 109 - #128: How to Overcome Race Nerves and Anxiety with Jude Brewer
Thanks to Precision Fuel & Hydration, and Heavenly Heat Saunas for sponsoring this video! Get 15% off your first order of Precision Fuel & Hydration at https://visit.pfandh.com/thextramilest2026 | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
Neuroscientist, psychiatrist, and bestselling author Jud Brewer talks about anxiety, race day nerves, flow state, and how to become a stronger, healthier, and happier athlete overall.
Watch the full video on YouTube: https://youtu.be/CqD4C-v0P3o
Chapters:
0:00 — Jud Brewer on race anxiety, sleep, and flow 1:38 — Precision Hydration Sponsorship 3:15 — Why runners experience race day nerves 6:37 — How uncertainty fuels anxiety before races 7:57 — Anxiety as a negative habit loop 13:04 — How to deal with race week nerves and sleep anxiety 16:05 — Observing thoughts instead of fighting them 19:56 — Heavenly Heat Saunas Sponsorship 21:01 — How noting practice and the senses help runners stay present 24:02 — Forest bathing, awareness, and connecting with nature 29:25 — Why trail running encourages presence 32:03 — Gratitude, prayer, and rewiring the nervous system 37:45 — How relaxed running calms the mind and body 44:05 — Making hard workouts more playful 46:10 — How to move from anxiety into flow? 52:42 — Flow inhibitors, curiosity, and letting go of self-consciousness 56:15 — How technology and social media can block flow 1:00:51 — Setting better intentions around social media 1:03:20 — Jud's advice to his younger self 1:08:35 — Breathing techniques for anxiety 1:13:28 — Where to find Jud and his work 1:14:02 — How to become a stronger, healthier, happier athlete 1:14:48 — Jud's upcoming book Going Beyond Anxiety 1:17:40 — Precision Hydration Sponsorship 1:17:58 — The Power of Being PresentAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND JUD:
► WEBSITE: https://drjud.com
► SUBSTACK: https://substack.com/@judbrewer
LINKS & TOOLS MENTIONED:
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► Precision Fuel & Hydration (15% off your first order at: https://visit.pfandh.com/thextramilest2026
► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0
► Unwinding Anxiety Book: https://amzn.to/43W8Ncx
► Unwinding Anxiety Program: https://unwindinganxiety.com/
► Going Beyond Anxiety Program: https://www.goingbeyondanxiety.com/
► The Craving Mind: https://amzn.to/4o659Gk
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#running #raceday #anxietyrelief #anxiety #marathon
Fri, 05 Jun 2026 - 1h 19min - 108 - #127: Jakob Ingebrigtsen's Advice to Run Faster, For Non-Elites
Thanks to Heavenly Heat Saunas for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
Jakob Ingebrigtsen is an Olympic and multi-time world champion and one of the greatest middle-distance runners of his generation. In this episode he shares how he builds confidence, why consistency beats motivation, how the Norwegian double-threshold system works, and the routines behind his training and recovery. We also get into fear, failure, pacing Kipchoge, lactate testing, and how recreational runners should prioritize rhythm and routine.
Watch the full video on YouTube: https://youtu.be/OQeh_Pg0Nz0
Chapters:
0:00 — Jakob Ingebrigtsen on confidence, routine, and racing 0:53 — Welcome & Running Breakthroughs book 2:17 — How Jakob builds confidence through practice 3:58 — Why racing more helps with nerves 5:51 — How Jakob deals with failure and disappointment 6:33 — Jakob's Copenhagen Half Marathon experience 9:46 — Jakob's path to the marathon, will he go longer? 10:54 — Would Jakob ever run an ultramarathon? 13:11 — Balancing low and high intensity training 14:47 — Jakob's YouTube channel and showing the full athlete journey 15:24 — The Norwegian double threshold method 17:10 — What recreational runners misunderstand about threshold training 19:30 — Heavenly Heat Saunas Sponsorship 20:12 — How Jakob's training load has changed over time 21:19 — Measuring progress in training 23:27 — Jakob's training tools, heart rate, and lactate testing 27:51 — Developing Jakob's COROS Pace 4 watch 30:29 — Being fearless and chasing big goals 32:00 — Jakob's 1500m world record goal 3:25 33:19 — How Jakob journals and tracks key sessions 35:05 — Using data, intuition, and feel in training 36:40 — Jakob's recovery, sleep, nutrition, and routines 41:05 — Post-workout fueling and recovery meals 42:10 — Finding joy in treadmill running 45:33 — Jakob's advice on how to become a stronger, healthier, happier athlete 47:14 — Building consistency while staying flexible 48:07 — Pacing with Eliud Kipchoge 48:50 — Jakob's closing advice for recreational runners 49:21 — Final thoughts and favorite moments with JakobAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND JAKOB INGEBRIGTSEN:
► YOUTUBE: https://www.youtube.com/@jakobinge
► INSTAGRAM: https://www.instagram.com/jakobing
LINKS & TOOLS MENTIONED:
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► COROS Pace 4: https://coros.com/buy/pace4-jakob
► COROS HR Monitor - Jakob edition: https://coros.com/heart-rate-monitor
► Lactate Pro 2: https://www.lactatepro2.com.au
► Kipchoge on Extramilest Show: https://youtu.be/Fktx7qLbXDc
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#JakobIngebrigtsen #TrackAndField #NorwegianMethod #ThresholdTraining #Running #5k #marathon
Fri, 15 May 2026 - 50min - 107 - #126: Coach's Advice to Run & Recover Faster For Recreational Runners
Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity.
Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI
Chapters:
0:00 — Introducing Albert Shank 1:55 — Somnus Lab Sponsorship 2:57 — How to enjoy running for decades 3:43 — Albert's 58K Grand Canyon birthday adventure 4:10 — How Albert discovered low heart rate training 9:12 — Advice for new low heart rate runners 15:17 — What Albert understands about MAF training now 17:01 — Heavenly Heat Saunas Sponsorship 18:07 — Common mistakes in low heart rate training 25:01 — How to coach athletes in early frustration phase 28:35 — Adjusting for heat, stress, sleep, and illness 30:00 — Albert's current running and injury recovery 32:06 — How heart rate zones change with age 34:36 — Strength training for healthy aging 40:12 — Daily movement habits that build strength 46:00 — Keeping heart rate low on hills 50:18 — Treadmill vs outdoor running for heart rate training 51:27 — Weekly volume for runners over 40 54:29 — Cross-training for longevity 57:05 — Keeping running joyful and playful 59:55 — How training changes in your late 50s 1:13:55 — Cycling heart rate vs running heart rate 1:22:17 — Low heart rate running and keto: pros & cons 1:25:07 — Your best running years may not be behind you 1:27:17 — Does running performance have to drop with age? 1:29:23 — The advice Albert repeats most often 1:30:17 — Where to find Albert 1:30:59 —How to become a stronger, healthier, happier athleteFIND ALBERT SHANK:
► Strava: https://www.strava.com/athletes/26803675
► Website: https://hillrunner50.wixsite.com/hillrunner50
LINKS & TOOLS MENTIONED
► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0
► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo
► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c
FIND FLORIS GIERMAN:
► Running Breakthroughs Book: https://florisgierman.com
► Personal Best Coaching Program: https://www.skool.com/personalbest
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.
Learn more about our running coaching program at https://www.pbprogram.com
Affiliate Disclosure:
Some links above are affiliate links. I may earn a small commission at no extra cost to you.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running
Fri, 01 May 2026 - 1h 34min - 106 - #125: Sara Hall's Advice For Non-Elite Runners
Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.
Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner.
Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk
Chapters:
0:00 — Intro 1:28 — Heavenly Heat Saunas Sponsorship 2:36 — Writing For the Love of the Grind 5:08 — 30 years of running lessons 8:57 — The most common runner mistakes 13:26 — How running can become a form of service 16:05 — Strength training, Ryan Hall, and trails 20:08 — Somnus Lab Sponsorship 21:05 — The London Marathon 28:05 — Staying calm under pressure 32:34 — How Sarah thinks about failure 38:00 — Training intensity and intuition 41:55 — Rest, pizza, and underfueling 44:25 — Protecting your energy 48:56 — Female-specific advice for runners 52:24 — Running form and efficiency 55:48 — Race recovery done right 57:45 — Self-massage and pre-run bodywork 1:00:54 — The STEPS Foundation and running as service 1:04:38 — What still drives Sarah Hall 1:08:30 — How runners can get unstuck 1:10:05 — What success as a runner actually means 1:12:23 — Advice Sarah would give her younger self 1:15:10 — Where to find Sarah and her book 1:15:35 — How to become a stronger, healthier, happier athleteFIND SARAH HALL:
► Instagram: https://www.instagram.com/Sarahall3
LINKS AND TOOLS MENTIONED:
► For the Love of the Grind: https://amzn.to/4sQ5opG
► Side Kick Scraping Tool: https://sidekicktool.com/sarahall
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com
► The STEPS Foundation: https://www.thesteps-foundation.org
FIND FLORIS GIERMAN:
► Running Breakthroughs Book: https://florisgierman.com
► Personal Best Coaching Program: https://www.skool.com/personalbest
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com
► Path Projects: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.
Learn more about our running coaching program at https://www.pbprogram.com
Affiliate Disclosure:
Some links above are affiliate links. I may earn a small commission at no extra cost to you.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
#runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running
Fri, 24 Apr 2026 - 1h 18min - 105 - #124: Ryan Hall 2.0 on Strength Training For Runners, Lifting Heavy & Trail Running
Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.
Ryan Hall is the first American to run a Sub 2:05 marathon. After retiring from pro running, Ryan took up weightlifting & running coaching. In round 2 of our conversation, we discuss strength training for runners, injury prevention, trail running and more in much detail.
Watch this full video on YouTube: https://youtu.be/lHCA5AxPgb0
Chapters:
0:00 — Master your mind, master your running 0:55 — Introducing Ryan Hall 1:28 — Heavenly Heat Saunas Sponsorship 2:42 — Morning routine, meditation, and body awareness 4:15 — What kind of meditation works best for Ryan 8:50 — How to release tension in the body 11:53 — Meditation, lifting, and staying present 15:12 — Following curiosity from road running to trail adventures 18:42 — Advice for road runners getting into trail running 21:40 — How to become a more well-rounded athlete 25:47 — Trail running, self-trust, and staying calm 31:56 — Electrolyte strategy 36:17 — Strength training: Build power, stay injury-free 45:28 — When to push and when to back off 47:47 — Nutrition for gaining muscle 52:16 — Tracking calories, protein, and meal prep 56:22 — Fueling with carbs, fats, and protein 59:25 — Cooling strategies 1:03:45 — How to start strength training 1:07:01 — Why a simple gym program helps beginners 1:09:42 — Hitting plateaus and small gains 1:11:29 — Ryan's current goals and measuring fitness 1:13:15 — Where to find Ryan and his foundation 1:17:34 — How to become a more efficient runner 1:19:15 — Why jump rope is great for runners 1:23:14 — How to Become a Stronger, Happier, Healthier AthleteFIND RYAN HALL HERE:
► Instagram: https://www.instagram.com/ryanhall3
► Twitter: https://twitter.com/ryanhall3
► Facebook: https://www.facebook.com/ryanhall3
► Website: https://blog.ryanandsarahall.com
LINKS & TOOLS MENTIONED
► Round 1 Extramilest Show with Ryan Hall on Strength Training: https://youtu.be/5EugD_uoBzw
► Ryan Hall and Floris Gierman running 50k in the Grand Canyon: https://youtu.be/owYvOOx4x2M
► The Hall Steps Foundation: https://www.facebook.com/TheHallStepsFoundation
► Run Free Training: https://runfreetraining.com
► Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav
► My Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest
► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Instagram: https://www.instagram.com/florisgierman
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our new running coaching program can be found at https://www.pbprogram.com
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video:
Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.Fri, 17 Apr 2026 - 1h 29min - 104 - #123: Why Most Runners Quit Too Early (Not What You Think) | Kerry Ward
Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://drinklmnt.com/flo
Kerry Ward and I discuss what really holds runners back and how to push through it. Kerry shares powerful stories from his races, lessons on saying yes to new challenges, and why the hard moments are actually the ones that matter most. For those who've ever struggled to stay consistent, felt like quitting mid-run, or wondered how to become mentally stronger.
Watch this full video on YouTube: https://youtu.be/wqv8pOcmtCc
Chapters:
0:00 — The mindset that gets you through any run 0:59 — LMNT sponsorship 1:58 — Personal Best Program 2:10 — Running Breakthroughs book 2:27 — Meet Kerry and what holds recreational runners back 6:32 — How to handle low points in a race day 13:24 — The science of not giving up (rat study) 19:26 — Kerry's YouTube journey 22:40 — Check PB Program 23:29 — Embracing the low points and why it matters 31:14 — Being gentler with yourself in training 36:28 — Awareness, presence, & staying connected in the moment 37:53 — How to practice gratitude on the run 41:07 — Why does cold exposure build mental toughness? 45:01 — The power of running with others 48:13 — Advice for runners who feel too old or too slow 55:56 — Saying yes to new challenges & Kerry's first Ironman 1:02:52 — How to say yes more often 1:06:00 — Kerry's advice to his younger self 1:12:19 — Growth through experience and discomfort 1:16:52 — How runners can use visualization for training and racing 1:20:30 — Saying yes before you feel ready 1:26:03 — How to Become a Stronger, Happier and Healthier Athlete 1:29:18 — How to find your running tribeFIND KERRY WARD:
► Youtube: https://www.youtube.com/@FullTiltWard
► Instagram: https://www.instagram.com/kerryward
LINKS & TOOLS MENTIONED
► Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest
► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs
► Wes Plate Cocodona 250 2021: https://youtu.be/p8we_9JpKg0
► Kerry Ward Cocodona 250 2021: https://youtu.be/h_Lkp5zhcO4
► Path Projects: https://pathprojects.com
► Extramilest Episode with Courtney Dauwalter: https://youtu.be/OTgwIEAN3B4
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Free 7 Day Trial For Our New Personal Best Running Club: https://www.pbprogram.com
► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs
► Instagram: https://www.instagram.com/florisgierman/
► Extramilest Website: https://extramilest.com
► Strava: https://www.strava.com/athletes/1329785
► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our new running coaching program can be found at https://www.pbprogram.com
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Wed, 01 Apr 2026 - 1h 33min - 103 - #122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2
Thanks to Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris using code Floris.
Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out.
Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8
Chapters:
0:00 – The truth about zone 2 training 1:00 – Training for the Uphill Athlete 1:20 – BEAR mattress sponsorship 2:40 – What people get wrong about zone 2 training 10:10 – MAF training explained (180 – age) 14:11 – What people get wrong about high-intensity training 23:18 – Introducing our new Personal Best Running Club 24:07 – Recovery times by training zone 28:27 – How Jakob Ingebrigtsen runs double threshold sessions 34:50 – Balancing volume, intensity, and priorities 37:14 – Overtraining signs and recovery debt 47:45 – Motivation, body signals, and when to stop 51:40 – How to do run-walk training in zone 2 55:40 – How to measure progress in run-walk training 57:12 – Sample run-walk training week 59:22 – Guidelines for beginners starting easy training 1:02:04 – How to do cross-training during injury 1:05:12 – Lever treadmill tool (injury recovery) 1:07:23 – Returning after injury or time off 1:13:20 – Training in heat and adjusting effort 1:18:58 – Does aerobic threshold improve over time? 1:20:58 – Breathing vs heart rate for intensity 1:24:00 – Training at altitude (heart rate adjustments) 1:25:35 – Where to find Scott, his books, & programs 1:27:03 – Final advice for recreational runners to improve without burnoutFIND SCOTT JOHNSTON
► Website: https://evokeendurance.com/
► Instagram: https://www.instagram.com/coach_scott_johnston/
► Evoke Instagram: https://www.instagram.com/evokeendurance/
► Reddit: https://www.reddit.com/r/evokeendurance/
► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598
► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024
► Training for the New Alpinism Book: https://a.co/d/056KjXT1
► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/
► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs
► Instagram: https://www.instagram.com/florisgierman/
► Extramilest Website: https://extramilest.com
► Strava: https://www.strava.com/athletes/1329785
► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 27 Mar 2026 - 1h 31min - 102 - #121: How to Build an Unstoppable Aerobic Engine (Even If Starting From Zero) | Scott Johnston
Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This is one of my favorite podcast episodes I've ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier athlete.
Watch this full video on YouTube: https://youtu.be/vAqQPDXtq5k
Chapters:
0:00 – The aerobic foundation every endurance athlete needs 1:30 – LMNT sponsorship 2:40 – Introducing Scott & Training for the Uphill Athlete 6:38 – Why aerobic capacity matters most 11:49 – How long it takes to build an aerobic engine 14:31 – Aerobic vs anaerobic thresholds 18:38 – Aerobically developed vs deficient athletes 25:08 – Scott's high-level advice for aerobic development 29:47 – How to test aerobic and anaerobic thresholds 36:33 – The second threshold test: duration and intensity 38:50 – Training stress, recovery, and stagnation 43:00 – Injury risk and ramping volume too fast 44:48 – Advice Scott would give his younger self 54:02 – Fast vs slow twitch athletes 59:30 – Threshold workouts and training smarter 1:06:16 – When double threshold workouts make sense 1:07:24 – Where to find Scott 1:09:46 – How to be a healthier, stronger, happier athleteFIND SCOTT JOHNSTON
► Website: https://evokeendurance.com/
► Instagram: https://www.instagram.com/coach_scott_johnston/
► Evoke Instagram: https://www.instagram.com/evokeendurance/
► Reddit: https://www.reddit.com/r/evokeendurance/
► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598
► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024
LINKS & TOOLS MENTIONED
► Training for the New Alpinism Book: https://a.co/d/056KjXT1
► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR
► Jeff Pelletier Badwater Movie: https://youtu.be/S774m29AYr4
► My new book Running Breakthroughs: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/
► Extramilest Episode with Mark Allen: https://youtu.be/YlBUJTIggyA
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/
► Podcast: https://extramilest.com/podcast/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Buy my new book Running Breakthroughs: https://florisgierman.com/
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 28 Feb 2026 - 1h 13min - 101 - #120: Stress Is Killing Your Running (The Relax Fix You're Missing) with Dr Kasim Al-Mashat
Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This episode focuses on simple, practical tools to reduce stress in daily life, stay calm, and run with more presence. We talk breathing, awareness, mindset, and race-day nerves, and how relaxing on purpose can actually improve performance and enjoyment. Dr. Kasim, a member of our Personal Best Running Coaching Program, shares what's worked for him in training and daily life.
Watch this full video on YouTube: https://youtu.be/MsJ_vyx-CLc
Chapters:
0:00 — Training the mind: Stress management for athletes 1:15 — LMNT Sponsorship 2:22 — How you can reduce stress in everyday life 5:50 — Simple stress-reduction habits 11:03 — Awareness vs. living on autopilot 14:40 — Running with awareness and listening to your body 21:53 — How to start a meditation practice 28:00 — Is there a "best" time of day to meditate? 31:36 — How mindset affects training and progress 35:04 — Key lessons and advice for runners looking to improve 42:22 — Stress, cortisol, and why sleep gets disrupted 44:41 — Practical breathing tools to calm the nervous system 54:58 — Gaining perspective and appreciation for life 1:00:46 — What long-form meditation teaches athletes 1:07:24 — Managing race-day nerves 1:11:18 — Simple mental resets to stay calm and positive 1:18:55 — Where to find Dr. Kasim 1:19:44 — How to become a happier, healthier, stronger athleteFIND DR. KASIM AL-MASHAT:
► Website: https://centreformindfulness.ca/
► Instagram: https://www.instagram.com/dr.kasimalmashat
► Youtube: https://www.youtube.com/@dr.kasimal-mashat5191
► Spotify: https://open.spotify.com/show/15yQZXEHCp18aTjgTn834x
LINKS & TOOLS MENTIONED
► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/
► Dr. Phil Maffetone episode: https://youtu.be/DyE2J5pcWcA
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/
► YouTube - Subscribe to see new videos: http://bit.ly/Flo-YT
► Podcast: https://extramilest.com/podcast/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 01 Feb 2026 - 1h 25min - 100 - #119: When Things Get Hard, Say This (It Works in Any Race) with Jeff Pelletier
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO for your free sample pack. Jeff Pelletier shares mental strategies that work for any distance, from 5Ks to marathons to ultras. We explore how to push through low points, problem-solve when things go wrong, and why the hardest moments often become the most meaningful.
Watch this full video on YouTube: https://youtu.be/IR-mAPbqdhk
Chapters:
0:00 – Jeff Pelletier on low points, trail running, & finishing strong 1:01 – LMNT Sponsorship 2:00 – My book "Running Breakthroughs" 2:32 – How Jeff found running and what pulled him in 6:30 – Road to trail transition 9:17 – Advice for runners going from road to trail 11:29 – Redefining performance goals 17:38 – First trail/ultra races experiences 21:58 – Community and mentorship 24:48 – What's it like to run a 200+ mile race? 32:19 – Right mindset in working through low points in ultras 37:22 – The "final 10 miles" feeling 43:15 – Badwater 135 experience 47:41– When data meets reality 50:41 – Reset strategies during a low point 58:46 – Sustainability, recovery, and redefining success 1:01:41 – How to become a stronger, healthier, and happier athlete 1:04:34 – Where to find JeffFIND JEFF PELLETIER:
► Youtube: https://www.youtube.com/@JeffPelletier
► Website: https://jeffpelletier.com/
► Instagram: https://www.instagram.com/jpelletier/
► Strava - https://www.strava.com/athletes/2513942
LINKS & TOOLS MENTIONED
► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/
► Matt Fitzgerald episode: https://youtu.be/VkDYXUI1x08
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/
► Podcast: https://extramilest.com/podcast/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Extramilest Website: https://extramilest.com
► Path Projects Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 24 Jan 2026 - 1h 06min - 99 - #118: From Couch to 5K To 3:52 Marathon at 56 with Susan Bayes
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Susan Bayes is a passionate runner and advocate for finding joy in the sport. At 56 years old and a mother of three, Susan shares her inspiring journey from starting with Couch to 5K to achieving marathon success. She shares training strategies, community support, and the mental aspects of running.
Watch this full video on YouTube: https://youtu.be/0bYjtQ3iPqE
CHAPTERS:
0:00 - Running through Couch to 5K 0:45 - My Book "Running Breakthroughs" is available now! 1:28 - LMNT Sponsorship 2:26 - How she got into running and her personal journey 4:50 - Transition from 5K to half marathons 6:19 - Growing as a runner, exploring low heart rate training. 8:54 - Using running as a coping mechanism during tough times. 10:32 - Talk about joining a running club. 11:18 - Backyard challenges and ultra running. 14:40 - Change in approach to training and mindset. 24:40 - Pain versus discomfort during races. 28:01 - Balance nutrition and the importance of being kind to oneself 30:06 - Finding community in running. 32:47 - Competitive nature and Parkrun experiences. 35:10 - Advice for younger self and importance of community. 39:24 - Overcoming injuries and mental strategies in racing. 46:35 - Favorite races and experiences shared. 51:04 - Cold exposure experiences 1:00:32 - Tips for runners stuck in their journey. 1:02:35 - How to become a stronger, healthier, happier athlete. 1:03:28 - Important closing thoughts.LINKS & TOOLS MENTIONED
► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 21 Dec 2025 - 1h 09min - 98 - Your Performance Is Dropping? Here's Why | Dr Phil Maffetone
My new book Running Breakthroughs is available now as audiobook, authographed book and eBook at https://florisgierman.com. It's a summary of 10 years podcasting lessons, takeaways from coaching thousands of athletes and my own breakthroughs in running and life.
Today Round 5 with Dr. Maffetone on The Extramilest Show. Overtraining is one of the most common reasons runners plateau, burn out, or get slower despite training harder. Dr. Maffetone breaks down how hidden stress, poor recovery, and misunderstood nutrition can quietly sabotage performance + tools to build health first so speed and consistency can follow.
Watch this full video on YouTube: https://youtu.be/NO6GBkODkR4
CHAPTERS:
0:00 - Low Heart Rate Training + Overtraining + Recovery 1:43 - Running Breakthroughs signed copies 2:42 - My favorite running apparel Path Projects 3:22 - Round 5 with Dr. Phil 4:41 - What creates athlete breakthroughs 10:16 - How stress slows you down 14:28 - The "gray zone" & low heart rate training 20:29 - Lactate shuttles & aerobic speed 27:44 - Why low HR training doesn't work for some 32:47 - Refined carbs & brain health 36:07 - Common carbs & better alternatives 39:16 - Are there better bread options? 42:45 - What athletes should eat 44:45 - Potatoes, rice, and carbs explained 47:22 - Cholesterol & fat myths 52:47 - Testing nutrition instead of guessing 54:37 - Why enjoyment matters 56:40 - Common training misconceptions 58:17 - Overtraining warning signs 1:02:15 - Resting heart rate & hidden stress 1:09:48 - Strength training and why it matters 1:14:05 - Recovering from burnout 1:18:55 - Where to find Dr. Phil's study 1:19:38 - How to be a healthier, stronger, happier athleteFIND DR. MAFFETONE:
► Website: https://maffetonemusic.com/
► Frontiers Full Paper by Dr Maffetone: https://tinyurl.com/frontiers-maffetone
► Press Release Brain Research: https://maffetonemusic.com/press-release-brain-research
LINKS & TOOLS MENTIONED
► My new book Running Breakthroughs: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/flo
► Dr. Phil's Study: https://maffetonemusic.com/
► Episode with Brent Cunningham: https://youtu.be/L3vsBmqelq4
► Episode with Dr. Marco Guazzelli: https://youtu.be/C8rxNRDPMCI
► Episode with Dr. Rangan Chatterjee: https://youtu.be/mF0CCpy3Dzo
► Episode with Kilian Jornet: https://youtu.be/cU7cNo7ZwUk
► Episode with Mark Allen: https://youtu.be/YlBUJTIggyA
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► My book Running Breakthroughs as Audio book, Printed Book & eBook: https://geni.us/runningbreakthroughs
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 14 Dec 2025 - 1h 22min - 97 - #116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me
Today one of the most vulnerable, challenging, and meaningful videos I've ever made... A deep dive into how you can experience breakthroughs in your running and life.
This episode is different than usual. It's a presentation I recorded while trying to run a Sub 3 hour marathon and let's just say, not everything always goes exactly according to plan. It's how we respond to these situations that matters most.
This episode has many visual examples that are better experienced while watching the video, vs listening to it. It could probabably still work as a podcast too.
After about 27 minutes something unexpected happens on this run. You can either listen to it, or fast forward 6 minutes to 33 minutes, for a detailed summary and conclusions.
Watch this full video on YouTube: https://youtu.be/_Hz1zJblJ5A
CHAPTERS:
0:00 How to Run a Breakthrough 1:26 Running Advice from Eliud Kipchoge, the GOAT 1:59 What is a Running Breakthrough 4:33 Real Examples of Running Breakthroughs 5:50 The Most Common Challenges Runners Face 7:39 Understanding Healthy Heart Rate Training 9:22 5 Ways to Calculate Your Easy & Hard Zones 10:50 How to Start Heart Rate Training 11:12 The 3 Training Dials You Must Master 11:52 Finding the Right Weekly Running Volume For You 13:54 Sample Training Week (Breakdown & Structure) 16:08 My Exact Running Watch Settings 17:06 What Running Flow Is And How to Access It 20:21 The Power of Living an Unhurried Life 21:44 How Journaling Can Improve Your Running Performance 22:37 How to Handle Running Frustrations 23:21 4 Drills to Help You Run with Ease 26:30 How to Finish Strong 32:03 Crossing the Finish Line 32:29 Marathon Recap, lessons learned 34:07 How to Transform Your Running and LifeLINKS AND TOOLS MENTIONED:
► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com
► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs
► HR Training Zone Calculator: https://bit.ly/hr-calculator
► MAF 180 formula: https://philmaffetone.com/180-formula/
► Talk Test: https://youtu.be/AoB2AMUq8Wg
► Lactate Testing: https://bit.ly/3WAbI5z
► Flow Rope: https://innerunnerstore.myshopify.com/
► Path Projects: https://pathprojects.com/
► Join Our Personal Best Running Coaching Program: https://www.pbprogram.com
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y
► Courtney Dauwalter's Advice to Improve Your Running: https://youtu.be/OTgwIEAN3B4
► Kilian Jornet's Advice to Race Faster: https://youtu.be/OJZO-t6O5Bk
► Lawrence van Lingen: Unstuck Your Running: https://youtu.be/QSv1bEWjepE
► Heido Moreno From Struggling Runner to Running Success: https://youtu.be/f5DBINpRv78
► Wiliam Barth Reveals the Truth About Low Heart Rate Training: https://youtu.be/SrI6GmzAAy4
► Dr. Phil Maffetone Interview by Floris Gierman about Heart Rate Training, Nutrition and Recovery: https://youtu.be/_TPrenWWK9U
► How Ayako Ran Her Best Times Over 50: https://youtu.be/DI0cOUQRU1I
► Daniel Edwards - What If You Could Shave 1 Hour Off Your Marathon Time? - https://youtu.be/n-Sr9whnctc
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Mon, 08 Dec 2025 - 40min - 96 - #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
"I was in absolutely no shape to do any running. It was brutal. I could barely hang on for 20, 25 minutes of just walking at a decent clip." - Chris Neil
Chris Neal went from overweight and barely able to walk 25 minutes on a treadmill at age 50, to completing 19 marathons in just 4 years. At 54, he's running all World Marathon Majors. He lost 30 pounds, quit drinking, and transformed his life.
As a member of our Personal Best Running Coaching Program for 2.5 years, Chris built the structure, community, and guidance he needed to succeed. Learn more at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/MICsUjvaaYU
CHAPTERS:
0:00 - He Could Barely Walk 25 Minutes 01:31 - My Book "Running Breakthroughs" is Now Available! 02:06 - LMNT Sponsorship 03:10 - From Drinking Daily to 19 Marathons 04:00 - Overweight & Out of Shape at Age 50 06:28 - Lost 30 Pounds in 6 Months 07:24 - The Injury Cycle That Plagued Him for Years 08:50 - "I Want the Golden Years to Be Golden" 10:14 - Best Advice for Out-of-Shape Beginners 12:14 - When He Decided to Race His First Marathon 13:28 - Training for Phoenix With Zero Structure 14:04 - Meeting Tommy Rivers & Ashley Paulson 15:30 - Mile 19: The Wall That Destroyed Him 23:00 - Why He Joined a Coaching Program 23:41 - From 4:55 to 3:57: His Breakthrough Race 26:41 - Running All 6 World Majors in One Year 30:25 - How to Get Into Sold-Out Marathons 38:07 - His #1 Recovery Secret: Daily Naps 45:09 - Quitting Alcohol & Finding a New Addiction 52:52 - "The Body is Amazing If You Give It a Chance"LINKS & TOOLS MENTIONED
► Donate to Organization for Autism Research (OAR) and the Run for Autism Team: https://support.researchautism.org/2026London/ChrisNeil
► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com
► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs
► Join the Personal Best Running Coaching Program: https://www.pbprogram.com/
FIND CHRIS NEIL:
► Strava: https://www.strava.com/athletes/30078230
► Instagram: https://www.instagram.com/seechrisrunmore
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 30 Nov 2025 - 55min - 95 - #114: Unstuck Your Running With Lawrence van Lingen (Round 2)
Round 1 with movement specialist Lawrence van Lingen changed thousands of runners' lives. In this new conversation, we explore how runners get unstuck, how breath creates instant change, and how elite performers use awareness and play to find breakthroughs.
Lawrence wrote an incredible foreword for my new book Running Breakthroughs that just launched. It's available as audiobook, hardcover, paperback and ebook on my site https://florisgierman.com (with bonuses and bundles) and Amazon worldwide (https://geni.us/running-breakthroughs)
Watch this full video on YouTube: https://youtu.be/QSv1bEWjepE
CHAPTERS:
0:00 - Unstuck your running 2:53 - From performance to presence: finding flow 4:23 - Running Breakthroughs update 6:05 - How Lawrence's approach has changed over time 11:00 - How personal experiences shape growth and perspective 13:50 - Why different tools work for different people 15:33 - Letting go of performance pressure 20:50 - Staying present and enjoying the journey 23:34 - Practical breathwork for runners 29:54 - Breath holds and safety awareness 40:48 - Stress, recovery, and nervous system balance 47:29 - Visualization and building belief 50:34 - Intuition and trusting decisions 56:44 - Adapting to change and modern life 59:07 - What the Flow Rope is and why it matters 1:03:14 - Strengthening the feet and movement mechanics 1:11:53 - Rediscovering flow and vulnerability 1:16:06 - Happy hip hack 1:18:10 - Where to find Lawrence 1:19:21 - Closing ThoughtsLINKS & TOOLS MENTIONED
► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com
► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/
► My First Episode with Lawrence: https://youtu.be/zDJrNa-tO8c
► Buy a Flow Rope - https://innerunnerstore.myshopify.com/
► Lawrence Community Membership: https://www.lawrencevanlingen.com/store
► Video Transform Your Feet with These Rehab Exercises, The Beginning: https://youtu.be/B7aUinIxeF0
► Video The Happy Hip Hack for Better Running & Balanced Movement: https://youtu.be/vOdqpJjDH_A
► Video Basic Crawling Patters: https://youtu.be/rz-wjcjYUOI
FIND LAWRENCE VAN LINGEN
► Website: https://www.lawrencevanlingen.com/
► Instagram: https://www.instagram.com/lawrencevanlingen/
► Youtube: https://www.youtube.com/@LawrencevanLingen
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 27 Nov 2025 - 1h 25min - 94 - #113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon
My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com
I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more.
Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8
CHAPTERS:
0:00 – Finish Strong: Janneke's first marathon lessons 0:55 – Running Breakthroughs book is out NOW! 02:39 – My favorite running apparel by Path Projects 3:24 – Introducing Janneke & Amsterdam Marathon check-in 6:05 – Low heart rate training and building consistency 8:13 – How Janneke overcame injuries 10:47 – Tips for runners struggling with slow easy runs 11:27 – How Janneke noticed progress 13:40 – Building confidence through longer runs 15:18 – Finding rhythm and consistency 16:25 – How to stay motivated on tough days 19:23 – Growing up in a running family 23:00 – How to dial in your race day nutrition 24:00 – Fueling and hydration: training vs. race day 25:21 – Race plan: pacing, heart rate, and goals 30:47 – Halfway point reflections (21K mark) 33:11 – How music can boost performance 34:05 – Breaking the marathon into 3 parts 39:03 – Nutrition strategy during the race 40:23 – Emotions in the final stretch 44:10 – Facing pre-race nerves and fears 48:51 – Planning the next marathon 50:01 – Reflections on patience, balance, and growth 52:57 – Closing thoughts and how to be a stronger, happier, & stronger athleteLINKS & TOOLS MENTIONED
► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com
► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs
► Heart Rate Calculator: https://extramilest.com/hr-calculator
► PB Program: https://pbprogram.com
► Eliud Kipchoge episode: https://youtu.be/7E6TNeoOC3Y
► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4
► Dr. Phil Maffetone episode: https://youtu.be/_TPrenWWK9U
► Dr. Stephen Seiler episode: https://youtu.be/dxODgYXOO7w
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 20 Nov 2025 - 56min - 93 - #112: How to Find Your Ideal Heart Rate Zones (Step-by-Step Guide)
Very excited to announce that my new book Running Breakthroughs is available now as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com ! Getting your heart rate zones wrong can stall progress or worse, lead to burnout and injury. In this video, I walk you step-by-step through 6 ways to set your HR zones correctly, who it's for, pros and cons and troubleshooting tips.
We compare each calculation from MAF Method, Zone 2, Karvonen and more. This is a deep dive that hopefully answers many questions about how to find your ideal training zone on the day to day basis.
Watch this full video on YouTube: https://youtu.be/1AxKtpNXl8E
CHAPTERS:
0:00 – Get Your Heart-Rate Zones Right: Methods That Actually Work 0:27 – I wrote a book, it's available now! 1:41 – Method 1: The Talk Test 3:26 – Talk Test: Troubleshooting 4:11 – Talk test: Advantages and limitations 4:56 – Method 2: Nasal Breathing 5:29 – Andrew Huberman on Nasal Breathing 7:36 – Nasal Breathing: Advantages and Limitations 8:11 – Method 3: The MAF Method (180 Formula) 11:00 – MAF Method: Troubleshooting 11:48 – MAF Method: Advantages and limitations 12:40 – Method 4: Zone Training by % of Max HR 14:45 – % Max HR method: who this method works best for 15:41 – % Max HR method: Advantages and limitations 16:16 – Method 5: Karvonen Formula (Heart Rate Reserve Method) 17:04 – HR calculator on extramilest.com 20:04 – Method 6: Laboratory Testing 22:17 – Lab Testing: Advantages and limitations 24:08 – Lab Testing: James' ultra training 25:58 – About my new book Running Breakthroughs 27:16 – Closing thoughtsLINKS & TOOLS MENTIONED
► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com
► Buy my book on Amazon - https://geni.us/running-breakthroughs
► Buy my book Barnes and Nobles - https://geni.us/runningbreakthroughs
► Heart Rate Calculator: https://extramilest.com/hr-calculator
► PB Program: https://pbprogram.com
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 14 Nov 2025 - 27min - 92 - #111: Pushing Limits in Running, Adventure & Business with COROS CEO Lewis Wu
Lewis Wu is one of my running training partners and someone I've shared many trail adventures with: long climbs, heat, altitude, fatigue, and plenty of laughs. As the CEO of COROS, he didn't fall in love with running right away; it was data, curiosity, and steady progress that drew him in. From those first "boring" miles to recently finishing a brutal 100K, Lewis has built endurance with patience, consistency, and a willingness to keep showing up no matter how hard it gets.
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/Ub-Qbq8OTws
CHAPTERS:
0:00 – Discomfort, data & focus: Lewis Wu on building breakthroughs 1:23 – LMNT sponsorship 2:16 – Favorite memories with Eliud Kipchoge 4:45 – How Lewis started running 8:42 – Lessons from his first 50k race 11:50 – Multi-sport athlete mindset 16:11 – Balancing multiple sports vs focusing on one 19:17 – Managing a busy life and training 22:00 – Advice to younger self and new athletes 25:35 – Handling marathon nerves and setbacks 28:54 – Mental strategies during races 36:25 – Recovery and training balance 41:36 – Adventure with Kilian Jornet & key takeaways 45:20 – Heart rate training and data insights 48:32 – COROS watch features & running data basics 52:11 – Using fitness testing and setting heart rate zones 59:56 – The power of journaling and self-reflection 1:01:41 – Future plans and upcoming adventures 1:04:17 – Where to find Lewis 1:05:15 – Closing thoughtsFIND LEWIS WU HERE:
► Strava: https://www.strava.com/athletes/20304513
► Instagram: https://www.instagram.com/lewiswu_
LINKS & TOOLS MENTIONED
► COROS: https://coros.com/
► COROS Product Testing with Lewis: https://tinyurl.com/COROS-Testing
► Colorado Summit Adventure with Kilian: https://youtu.be/9ojzZACntSk
► Episode with Kilian Jornet: https://youtu.be/OJZO-t6O5Bk
► Episode with Eliud Kipchoge: https://youtu.be/7E6TNeoOC3Y
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 17 Oct 2025 - 1h 08min - 91 - #109: Can You Really Run Faster Than You Think?
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren't real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing.
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY
CHAPTERS:
0:00 – Mindset, lab testing & trail running with coach Amelia & Scott 1:03 – LMNT Sponsorship 2:11 – Mindset and the power of a beginner's approach 5:40 – Handling setbacks: responding vs reacting 7:21 – Floris' daughter's mile run story & lessons 10:43 – Transitioning from road running to trail running 16:10 – Lessons from Kilian Jornet 18:53 – Coaches' lab testing experiences & takeaways 25:35 – Coach Amelia: Talk test & nasal breathing crossover 27:32 – Coach Amelia: Zone 1 & Zone 2 training and building phases 28:47 – Coach Amelia: Speedwork paces & heart rate targets 37:38 – Coach Scott: Lactate test process & insights 40:14 – Results and key training learnings 51:22 – Sweat testing results & electrolyte strategies 57:07 – Staying consistent with strength, mobility & recovery habits 1:03:35 – Habit tracking, scheduling, and training 1:08:50 – Final thoughts & advice for runnersFIND AMELIA VRABEL HERE:
► Extramilest Show #27 with Amelia Vrabel: https://youtu.be/rW6mr8A_dpA
► Website: https://www.focusedfootsteps.com
► Instagram: https://www.instagram.com/focusedfootsteps
► Twitter: https://twitter.com/amelia262
► Strava: https://www.strava.com/athletes/6278182
FIND SCOTT FRYE HERE:
► Instagram: https://www.instagram.com/run4fryes/
► Strava: https://www.strava.com/athletes/89685446
LINKS & TOOLS MENTIONED
► Extramilet Newsletter: https://extramilest.com/subscribe/
► Kilian Jornet Episode About Trail Safety & Respecting Nature: https://youtu.be/9ojzZACntSk
► Precision Hydration Sweat Testing: https://www.precisionhydration.com/sweat-testing/our-sweat-tests
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 25 Sep 2025 - 1h 16min - 90 - #107: Injury-Free Running: Rehab & Prevention with Jay Dicharry
Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health. In this episode, we sit down with biomechanics expert and author Jay Dicharry to explore smarter ways for runners to train, recover, and stay injury-free. From building stronger bones and tendons to using mobility tools and managing training load, Jay shares practical strategies every runner can apply to become stronger, healthier, and more resilient.
Jay wrote books on running gait: he is author of "Running Rewired" and "Anatomy for Runners" and he is the founder of Mobo Board. In the past few days I've tried the Mobo Board I'm very impressed, it's a mobility / strength tool I'll be using daily.
Watch this full video on YouTube: https://youtu.be/wk-Uzjy4nTw
CHAPTERS:
0:00 – Meet Jay Dicharry: Rethinking running and injury prevention 1:30 – Function Health sponsorship 3:02 – Advice Jay would give to his younger self 6:32 – Why runners need more than just running 10:22 – How to build stronger bones, tendons, and muscles 16:44 – Correct way to do calf raises for tendon health 23:45 – Strength training: key movements for runners 26:21 – Simple tools runners can use at home 30:17 – The Mobile Board: purpose and benefits 34:51 – Where to find the Mobile Board 35:16 – Common running injuries and how to prevent them 38:16 – Understanding and preventing calf injuries 40:53 – The role of self-massage and tissue recovery 46:43 – Best hamstring exercises for runners 49:47 – How daily lifestyle impacts your running 52:24 – Best cross-training activities for runners 57:17 – Balancing training load with your body's abilities 1:04:08 – Where to find Jay 1:04:31 – How to become a stronger, healthier, happier athleteFIND JAY DICHARRY:
► Instagram: https://www.instagram.com/jaydicharry
LINKS & TOOLS MENTIONED
► Function Health: https://my.functionhealth.com/signup?code=FLORIS
► Mobo Board IG: https://www.instagram.com/mobo.board
► Mobo Board Website: https://www.moboboard.com/ (Get 10% off with code FLO10)
► Anatomy For Runners: https://amzn.to/4mH5iPa
► Running Rewired: https://amzn.to/3JFzxHK
► Toe spreaders: https://correcttoes.com/
► Resistance bands: https://amzn.to/3JECJ6n
► Massage gun: https://amzn.to/4mbthFf
► Foam roller: https://amzn.to/3JFkSvZ
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 30 Aug 2025 - 1h 07min - 89 - #106: Running After 40: Lessons To Improve At Any Age, with Sean Lee
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Sean Lee started running at 45 and has since accomplished what most athletes half his age only dream of: 17 marathons with a 2:54 PR, 2 Ironmans, and 25 ultras including UTMB, Badwater 135, and AC 100. We dive into his decade-long journey, exploring lessons from early mistakes, refined race strategies, and how he balances running with strength training to become stronger, happier, and healthier.
Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/TWqLPJdGHlE
CHAPTERS:
0:00 – Lessons from 10 years of training and racing 1:31 – Sponsor LMNT 2:43 – Introduction: Sean's journey 3:19 – What advice would Sean give to his younger self 7:38 – Race preparation and fueling mistakes 10:03 – Sean's training evolution over the years 14:35 – Cross-training and climbing for runners 15:19 – Advice for beginners trying climbing or new activities 19:50 – Coaching others vs. applying lessons to yourself 24:05 – Entering races with less pressure and expectations 27:03 – Strength training and mobility for runners 40, 50, 60+ 28:19 – People starting out with rucking and weighted vests 33:38 – Advice for new runners to build consistency 37:26 – Getting over the initial "hump" of running 43:39 – Most challenging and most memorable race experiences 46:40 – Running gear that made the biggest difference 50:31 – Favorite nutrition, gels, and electrolytes 52:47 – Toe socks, blisters, and foot care strategies 55:43 – Next adventures and volunteering at races 59:08 – Where to find Sean 59:48 – How to become a stronger, happier, healthier athleteFIND SEAN:
► Instagram: https://www.instagram.com/ultraseanman
► Strava: https://www.strava.com/athletes/1323893
► Facebook: https://www.facebook.com/sean.lee.1069020
LINKS & TOOLS MENTIONED
► Conversation with Taylor Knibb: https://youtu.be/YeKjFDLrjRY
► Conversation with Nicki: https://youtu.be/lAogZrd7XAg
► Conversation with Lawrence: https://youtu.be/zDJrNa-tO8c
► Nutrition Gels: https://www.precisionhydration.com/us/en/?code=FLO15
► Electrolytes: https://DrinkLMNT.com/FLO
► Socks: https://amzn.to/4muYHHk
► Leukotape: https://amzn.to/45Pt5Fg
► Headlamp: https://amzn.to/41O06Aw
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 23 Aug 2025 - 1h 02min - 88 - #105: From Couch & Overweight to Running Marathons in Her 50's, with Ayako Fackenthal
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ayako Fackenthal, a passionate runner who began her running journey in her mid-50s and has since progressed from couch to completing marathons and ultramarathons. Ayako shares how she found her love for running, the role of low heart rate training, and the lessons she's learned about health, mindset, and consistency along the way. She offers insights and inspiration for anyone starting or restarting their fitness journey later in life.
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/DI0cOUQRU1I
CHAPTERS:
0:00 – Ayako's Late Start and Inspiring Running Journey 1:14 – LMNT Sponsorship 2:19 – Why Ayako started running in her 50s 3:02 – What her life looked like before running 5:41 – How Ayako's first runs felt 7:53 – What helped her enjoy running and find low heart rate training 12:47 – How she got into trail running 14:44 – Running with her Border Collie 15:45 – Improving in marathons and advice to her younger self 21:11 – Traveling to races and future marathon plans 22:29 – Moving from marathons to ultramarathons 25:05 – Tips for anyone wanting to run longer distances 32:00 – What she learned from aging and being a parent 34:18 – Race day mindset 39:40 – What Ayako does outside of running 43:42 – How eating, sleeping, and hydration affects training 47:11 – Realizing the impact of protein, sleep, and hydration on training 53:38 – Where to find Ayako 53:59 – How to become a stronger, healthier, and happier athleteFIND AYAKO:
► Strava: https://www.strava.com/athletes/52198811
LINKS & TOOLS MENTIONED
► Floris' Badwater Experience: https://extramilest.com/blog/badwater-135-lessons-learned/
► Ep. with Dr. Phil Maffetone: https://youtu.be/_TPrenWWK9U
► Ep. with Maria Lurenda Westergaard: https://youtu.be/i5TmvBfJp-Y
► PB Program: https://www.pbprogram.com/
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 31 Jul 2025 - 57min - 87 - #104: How Changing Your Mindset Helps Crush Your Runs | With Alex Hutchinson
Author and endurance expert Alex Hutchinson discusses the mental side of running, the power of exploration, and what it really means to train smart. From controlling our inner dialog to embracing discomfort, we dive into practical tips to become a stronger, more resilient athlete.
Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS and use gift code FLORIS100. The first 1000 users to use my code get a $100 credit towards their membership!
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/6iQZ_CnjYnU
CHAPTERS:
0:00 – Meet journalist and author Alex Hutchinson 0:54 – Introduction: Mind over body, embracing discomfort 1:26 – Function Health Sponsorship 2:43 – Badwater 135 marathon experience 4:15 – Fear of unknown and growth 6:32 – Set bold but realistic goals 10:15 – When training feels repetitive 15:33 – Trail running and unpredictability 21:53 – Endurance misconceptions for runners 24:47 – Zone 4/5 leads to burnout 27:17 – High-intensity training and marathon prep 31:20 – Mental strategies for tough efforts 35:14 – Challenges of starting Zone 2 38:12 – How to explore without risk 42:44 – From skateboarding to running adventures 46:37 – Unique races and trail conference insights 50:38 – Involving friends or kids in outdoor adventure 53:48 – Advice to Alex's younger self 58:09 – Preparation vs. discovery in running 1:01:26 – Where to find Alex 1:02:39 –How to become a stronger, healthier, happier athlete 1:03:33 – Top travel recommendation for your running adventureFIND ALEX HUTCHINSON:
► Website: https://www.alexhutchinson.net/
► Instagram: https://www.instagram.com/sweat_science /
► Thread: https://www.threads.com/@sweat_science
► X: https://x.com/sweatscience/
► Facebook: https://www.facebook.com/sweatscience
► LinkedIn: https://www.linkedin.com/in/alex-hutchinson-048a79a/
LINKS & TOOLS MENTIONED
► Function Health: https://www.functionhealth.com/FLORIS
► Books by Alex Hutchinson: https://www.alexhutchinson.net/
► Explorer's Gene Book: https://amzn.to/3TN5PCq
► Endure Book: https://amzn.to/44YpLaF
► Which comes first, cardio or weights book: https://amzn.to/3UgBPyP
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 18 Jul 2025 - 1h 06min - 86 - #103: Building a Bulletproof Body and Preventing Injuries with Jason Fitzgerald
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, running coach and Strength Running podcast host Jason Fitzgerald shares his deep knowledge on preventing injuries, building a bulletproof body, and staying consistent in training.
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://www.youtube.com/watch?v=J7Mn9J30bGA
Chapters:
0:00 – How to prevent running injuries and build a stronger body 0:50 – Intro: Running injuries can derail your progress, here's how to avoid them 1:57 – LMNT Sponsorship 2:46 – How many runners get injured each year? (Surprising stats!) 5:20 – Top reasons runners get injured 7:30 – How to know when to stop or keep running through pain 12:42 – Why journaling helps you avoid injury and train smarter 14:38 – Signs your body needs rest 16:19 – Strength & mobility routines to stay injury-free 22:18 – Cross-training options that support your running goals 27:48 – Pool running: how it works and why it's so effective 31:39 – Budget-friendly gear for strength & mobility 33:41 – Choosing the right kettlebell weight for runners 37:05 – How and when to use foam rollers effectively 44:37 – Strength training advice for runners in their 30s, 40s, 50s+ 48:13 – Big takeaways from coaching elites and everyday runners 57:20 – Mental strategies for dealing with injury 1:00:57 – How to become a stronger, healthier, and happier athleteFIND JASON FITZGERALD:
► Podcast: https://apple.co/2L19km1
► Website: https://strengthrunning.com/
► YouTube: https://www.youtube.com/strengthrunning
► Training: http://bit.ly/2YgBLAv
LINKS & TOOLS MENTIONED
► Interview with Matt Fitzgerald: https://www.youtube.com/watch?v=VkDYXUI1x08
► Interview with Andy Wheatcroft: https://www.youtube.com/watch?v=IIGKMA3b8dc
► Interview with Dr Rangan Chatterjee: https://www.youtube.com/watch?v=mF0CCpy3Dzo
► Resistance Bands: https://amzn.to/3TeGktk
► Kettlebells: https://amzn.to/3TGW3kW
► Foam Roller: https://amzn.to/3T7Aaey
► Vibrating Foam Roller: https://amzn.to/4lu1fEY
► Massage Gun: https://amzn.to/4ktVmqt
► Aqua Jogging Belt: https://amzn.to/4kbpp5Y
► Training Journal: https://strengthrunning.com/the-perfo...
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 27 Jun 2025 - 1h 05min - 85 - #102: STOP Buying the Wrong Running Shoes! Listen To This First
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, Believe in the Run, one of the largest running gear review platforms. They share their expert perspectives on shoe selection, essential gear, and valuable tips to help runners of all levels enjoy the sport more.
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/sw8QTLkDO-w
Chapters:
0:00 – Choosing the right shoes, must-have gear, and running tips 0:57 – Introduction to the episode: Get to know the Believe in the Run team 2:34 – How Believe in the Run started 9:16 – Adapting to challenges 13:25 – How many shoes they review 16:00 – What to look for in a running shoe 20:32 – Testing shoes in-store vs. online 25:04 – Shoe prices and value 26:50 – Types of running shoes explained 30:00 – Carbon-plated shoes and injury prevention 35:22 – When to use carbon-plated shoes 36:48 – Common shoe selection mistakes 38:49 – Shoe sizing and fit 43:55 – Minimalist shoes and transitions 50:35 – Underappreciated running gear 59:05 – Watches, Heart Rate Monitors & Data Tracking 1:01:08 – Megan's favorite training/running breakthroughs 1:08:12 – Heat exposure and sauna training 1:12:15 – How to become a stronger, healthier, and happier athleteFIND THOMAS, MEAGHAN, & ROBBE:
► Believe in the Run: http://www.believeintherun.com
► Instagram: https://www.instagram.com/believeintherun
► YouTube: https://www.youtube.com/believeintherun
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 12 Jun 2025 - 1h 23min - 84 - #101: How to Run Longer Without Hitting the Wall, with Aaron Kubala
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Aaron Kubala is an ultramarathon runner who loves pushing his limits both physically and mentally. Over time, he has built a strong community of runners and inspires people to keep learning, stay tough, and enjoy the journey.
Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/5NOh7vRJqtw
Chapters:
0:00 – How to run longer without dying 0:50 – Introduction to Aaron: Background, mindset, and his approaches 2:25 – LMNT Electrolytes 3:33 – What was going through Aaron's mind during his first marathon? 5:36 – How to mentally and physically increase his mileage over time 6:33 – The struggles in early races and how he overcame them 11:47 – How Aaron handles tough moments and advice for others 14:11 – Advice to Younger Self 15:57 – Aaron's "Whys" 18:42 – His Training Approach 20:34 – How he approaches recovery with strength work and mobility 23:04 – Thoughts and recommendations on recovery work 27:18 – His Chile Speed Project experience 32:35 – Nail your mindset during races 34:35 – How Aaron prepares with food and sleep leading into big races 37:11 – Sleep strategy during ultras 41:39 – How the right gear makes a difference on race day 47:25 – Lowest point in Chile and how he pushed through 50:42 – Favorite moment from Chile 54:24 – Next ultrarunning bucket list 55:34 – How to become a stronger, healthier, and happier athleteFIND AARON KUBALA:
► Instagram: https://www.instagram.com/aaronkubala
► YouTube: https://www.youtube.com/@UCEKmeIjxZK16fLO7xRa0thQ
► The Speed Projects Chile - https://www.youtube.com/watch?v=l-Y4PtK8v18
► The Speed Project Santa Monica to Las Vegas - https://www.youtube.com/watch?v=Y4wBs6aFHqM
LINKS & TOOLS MENTIONED
► Path Projects Apparel: https://www.pathprojects.com/
► Coros Watch: https://coros.com/products
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Wed, 28 May 2025 - 58min - 83 - #100: 8 Life-Changing Lessons with Running Coach Floris Gierman
Episode #100 and reaching 100K YouTube Subscribers, this is a very special episode to me. Over the past decade of creating videos, logging thousands of miles, and having conversations with Olympic champions, renowned coaches, and passionate everyday runners, I've gathered the most meaningful insights that shaped my journey.
Watch this full video on YouTube: https://youtu.be/L5JMk05VLQU
CHAPTERS
0:00 – 10 years of lessons learned 0:43 – Lesson 1: Lean Into Discomfort, Repeat, and Keep Going 3:38 – Lesson 2: Keep Showing Up as Your True Authentic Self 5:29 – Lesson 3: You're Not the Only One Struggling 6:55 – Lesson 4: Don't Overdo It With Speedwork 7:50 – Lesson 5: Progress Over Perfection 9:42 – Lesson 6: Really Listening 11:39 – Lesson 7: Aim High, Go For It 13:43 – Lesson 8: Choose the Right People and Ask for Help When You Need It 14:01 – Top 5 favorite YouTube videos 18:46 – Thank you!!!YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 15 May 2025 - 21min - 82 - #99: Sifan Hassan's Coach, Tim Rowberry Shares Training Advice for Runners of All Levels
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Tim Rowberry is the coach of Olympic and World Champion Sifan Hassan. She won six Olympic medals. In Tokyo 2020, she earned gold in the 5k and 10k, plus a bronze in the 1,500m. At the Paris 2024 Olympics, she won gold in the marathon, bronze in the 5k, and bronze in the 10k. Absolutely mindblowing how Sifan and Tim pulled that off. She also won her first 2 marathons in London and Chicago.
Tim is a thoughtful, curious, and highly analytical coach who blends science, psychology, and intuition to bring out the best in his athletes. We dive into his coaching philosophy, his approach to developing athletes over time, and the key lessons he's learned working at the highest level of the sport.
Watch this full video on YouTube: https://youtu.be/LzQK5Am2qyQ
CHAPTERS:
0:00 – Tim Roberry's coaching approach and working with Sifan Hassan 2:51 – How Tim started coaching Sifan Hassan 4:57 – Life and training camp experience in Kenya 7:37 – Keeping training fun and interesting 10:56 – Intuition as a coach and building a feedback loop with athletes 12:38 – Understanding your range: short vs long distance performance 17:27 – How Tim and Sifan adapt training flexibility 23:26 – Adjusting speed workouts based on Sifan's readiness 25:26 – Pushing vs backing off: how Tim reads the athlete 29:40 – Lowering intensity and building volume 33:36 – What data really matters in elite performance 36:05 – The role of food in training, racing, and everyday performance 38:15 – Advice Tim would give to his younger self 39:28 – How race day at London Marathon unfolded for Tim as a coach 45:13 – Tim's behind-the-scenes view during Sifan's marathon 48:15 – Tim's perspective on Sifan's historic win 51:00 – Tim's mindset tips for first-time racers 52:19 – How Sifan bounced back from the 10,000m fall in Budapest 55:14 – Common mistakes runners make 57:03 – Where to find Tim 57:44 – Tips to become a stronger, healthier, and happier athleteFIND TIM ROWBERRY:
► Instagram: https://www.instagram.com/rowberry
RUNNERS MENTIONED:
► Sifan Hassan - https://www.instagram.com/sifanhassan
► Eliud Kipchoge - https://youtu.be/7E6TNeoOC3Y
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 18 Apr 2025 - 1h 00min - 81 - #98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb
Movement specialist Lawrence van Lingen is back on The Extramilest Show, together with professional triathlete Taylor Knibb, 3x Ironman 70.3 World Champion and Olympic silver medalist. On this episode, I step out of the host seat and hand it over to two remarkable guests for an unscripted, deeply personal conversation about their working relationship and what it takes to succeed at the highest levels.
Watch this full video on YouTube: https://youtu.be/soC5HDOs_2E
CHAPTERS:
0:00 – Inside the athlete–coach relationship 1:22 – A different kind of episode: Taylor & Lawrence take over 3:08 – "Which would you rather?" — Defining coaching styles 5:40 – The three pillars of trust: logic, empathy & authenticity 7:07 – "What happens when the ducks find out you're a swan?" 10:03 – How past experiences shape how we read people 12:14 – Athletes vs. coaches: who's really responsible? 21:21 – Handling criticism & negative comments 24:38 – Why people resist new ideas 29:39 – Letting go of identity: Lawrence's human-first approach 35:05 – Creating the right environment for performance 40:56 – Why trust is the foundation of high-performance coaching 47:07 – Time, anxiety & the pressure to always be on 52:53 – Mastery, not medals: why Taylor welcomes shared coaching 59:13 – What it really means to be a role model 1:05:32 – Taylor on growth, change & evolving identity 1:12:40 – Platitudes, pressure & when motivation actually lands 1:18:10 – Empathy, timing & advice that truly helps 1:22:16 – Final reflections: safe spaces, big dreams & walking togetherFIND TAYLOR KNIBB:
► Instagram - https://www.instagram.com/taylorknibb
► YouTube - https://www.youtube.com/@Taylor-Knibb
FIND LAWRENCE VAN LINGEN:
► Website: https://www.lawrencevanlingen.com/
► Instagram: https://instagram.com/lawrencevanlingen
LINKS & TOOLS MENTIONED:
► Flow rope - https://innerunnerstore.myshopify.com/
► Extramilest Show 80 with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c?si=LtgrgFe6uGS7L-b2
► Extramilest Show 97 with Taylor Knibb - https://youtu.be/YeKjFDLrjRY?si=pecXUmlMZS0o28zV
► 4 Drills to Improve Your Running Form with Lawrence - https://youtu.be/X2MMqAvtcqI?si=V5pNk0RUKJ4jSOUq
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Extramilest: https://extramilest.com/
► Path Projects: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 03 Apr 2025 - 1h 31min - 80 - #97: Taylor Knibb's Advice To Improve Your Running, Cycling and Swimming
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Professional triathlete Taylor Knibb is a 3x Ironman 70.3 World Champion and Olympic silver medalist. We talk about the mindset, training, and recovery tools that keep her performing at the highest level. From working with movement specialist Lawrence Van Lingen to embracing a more intuitive approach with her new coach Dan Lorang, Taylor shares great insights for athletes at every level looking to grow stronger, healthier, and more in tune with their bodies.
Watch this full video on YouTube: https://youtu.be/YeKjFDLrjRY
CHAPTERS:
0:00 – Taylor's #1 Athlete Advice 1:06 – Triple World Champion: Meet Taylor Knibb 2:04 – The Elite Athlete's Hydration Secret 2:58 – "I Was a Mess" — Meeting Movement Guru Lawrence 5:34 – The Pavlov Effect: Trained for Calm 6:15 – Flow Rope & Tire Pull: Taylor's "Weird" Training Methods 7:21 – "The Tire Lady" — Taylor's Apartment Complex Fame 9:32 – Is Backwards Walking Daily? Taylor Explains 10:57 – From "Falling Apart" to Perfect Running Form 13:06 – The Only Run Cue Taylor's Coach Gives 16:12 – Less Stress, More Results: Taylor's Training Revolution 19:04 – Trusting Feel vs. Following Data 23:38 – "Medals Are Byproducts" — Taylor's Champion Mindset 27:37 – Finding Liberation in Training 28:44 – Mental Strategies for Breaking Through Pain 37:39 – Trust: The Foundation of Taylor's Training Philosophy 46:00 – How Champions Analyze Race Performance 52:46 – Where to Follow Taylor's Journey 54:25 – Become Stronger, Healthier & Happier: Taylor's GuideFIND TAYLOR KNIBB:
► Instagram - https://www.instagram.com/taylorknibb
► YouTube - https://www.youtube.com/@Taylor-Knibb
LINKS & TOOLS MENTIONED
► Lawrence van Lingen - https://www.instagram.com/lawrencevanlingen
► 4 Drills to Improve Your Running Form, with Lawrence - https://www.youtube.com/watch?v=X2MMqAvtcqI
► Flow rope - https://innerunnerstore.myshopify.com/
► Running Improvements with Lawrence Van Lingen - https://youtu.be/zDJrNa-tO8c
► 6 Habits Every Runner Needs with Dr Rangan - https://youtu.be/mF0CCpy3Dzo
► Courtney Dauwalter Advice to Improve Running: https://youtu.be/OTgwIEAN3B4
► Training and Racing with Mark Allen - https://youtu.be/YlBUJTIggyA
► Function - https://functionhealth.com/FLORIS
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com/
► Website: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 22 Mar 2025 - 1h 01min - 79 - #96: How Eric Floberg Cut 86 Minutes – 3:59 to 2:33 Marathon
Thanks to Function Health for sponsoring this video! Try Function and skip the waitlist using my link https://www.functionhealth.com/FLORIS Eric Floberg shares how he improved by 86 minutes in his marathon time. He is a dedicated marathoner, content creator, and father of four. We dive into race pacing and fueling strategies to incorporating strength training and balancing high-mileage training with family life.
Watch this full video on YouTube: https://youtu.be/TBCA51syFmk
CHAPTERS:
0:00 - Marathon journey, race strategies, and training evolution 0:58 - Who is Eric Floberg? 1:23 - Function Sponsor 2:49 - Chicago Marathon experience 6:24 - Coping with the final miles of a marathon 11:51 - Structuring training and balancing family life 15:40 - Running on a treadmill: mental approach and strategies 19:12 - Long runs with friends 21:16 - Advice to Eric's younger self 25:50 - Working with coach Jeff Cunningham 30:33 - Strength training and integrating a new routine 39:41 - Low intensity run and different approaches to mileage and recovery 48:10 - Getting into coaching: What inspired Eric? 52:40 - The role of failure 1:03:15 - Where can you find Eric? 1:04:38 - Tips to become a stronger, healthier, and happier athleteFunction Health is an all-in-one health platform that starts with over 100 advanced lab tests covering your entire body—heart, hormones, liver, kidneys, thyroid, autoimmunity, cancer signals, toxins, nutrients, and more. Function currently has a waitlist, but they are offering my audience the chance to skip it. Go to https://functionhealth.com/FLORIS to skip the waitlist!
FIND ERIC HERE:
► Strava - https://www.strava.com/athletes/47020978
► Youtube (Floberg Runs) - https://www.youtube.com/@flobergruns
► Youtube (Eric Floberg) - https://www.youtube.com/@ericfloberg
► IG (Floberg Runs) - https://www.instagram.com/floberg.runs/
► IG (Eric Floberg) - https://www.instagram.com/eric.floberg/
► Patreon - https://www.patreon.com/FlobergCoaches
► Website - https://www.ericfloberg.co/
LINKS & TOOLS MENTIONED
► Function - https://functionhealth.com/FLORIS
► Path Projects - https://pathprojects.com
► Jeff Cunningham: https://www.instagram.com/cunninghamrunning
► Ryan Hall - https://www.youtube.com/watch?v=5EugD_uoBzw
► Pfitzinger's "Advanced Marathoning": https://amzn.to/4178Y36
► Nick Bare & BPN Nutrition: https://www.bareperformancenutrition.com
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com/
► Website: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 27 Feb 2025 - 1h 08min - 78 - #95: Blood Type Diet: The Key to Peak Performance?
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it's headaches, knee pain, or running injuries—can be your body's way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete.
Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/VFpxi0UiksA
CHAPTERS:
0:00 - Nutrition, blood type, and performance 3:48 - "The Headache Advantage" 6:26 - The connection between nutrition, blood type, and running performance 9:46 - Understanding of blood types 12:41 - How to determine your blood type 13:50 - Impact of food on digestion and health by blood types 17:39 - A deeper exploration of the blood type diet 19:17 - Understanding blood type and nutrition for peak performance 22:51 - Metabolic flexibility, training intensity, and diet 25:02 - Mastering body awareness in training 30:28 - What excites Dr. Vrzal about his work? 36:58 - Managing training loads effectively 41:56 - Balancing training and personal life 44:07 - Post-long-run headaches: The role of electrolytes 46:45 - Key headache areas and their causes 49:53 - Where to find "The Headache Advantage" book 54:06 - Journaling to identify health patterns 55:05 - Tips to become a stronger, healthier, and happier athleteFIND DR. VRZAL HERE:
► Website - https://headacheadvantage.com/
► Instagram: https://www.instagram.com/dr.vrzal
► YouTube: https://www.youtube.com/@DrVrzal
LINKS & TOOLS MENTIONED
► "The Headache Advantage" book on Amazon - https://a.co/d/7mzM11K
► Blood Type Diet Home Test Kit - https://amzn.to/40ysa9G
► Blood Type Diet App - Apple - https://apps.apple.com/us/app/blood-type-diet
► Blood Type Diet App - Google - https://play.google.com/store/apps
► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/
► Heart Rate Running, Nutrition, & Mindset with Zach Bitter: https://youtu.be/ESj7Is8u0Pw
► Massive Running Improvements, with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c
► Eat Right 4 Your type book on Amazon - https://amzn.to/40YTTl6
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com/
► Website: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 02 Feb 2025 - 58min - 77 - #94: Massive Running Improvements, 5:28 to 3:43 Marathon, with Daniel Edwards
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete.
Daniel is a member of our Personal Best Running Coaching Program. Learn more at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/n-Sr9whnctc
CHAPTERS:
0:00 - Transformation through low heart rate training 1:00 - Introduction to Daniel Edwards 1:32 - LMNT sponsor 2:49 - Advice for his younger self 5:22 - Changes in running and training habits 8:15 - Nutrition: tracking, dietitian support, and meal planning 12:12 - Marathon fueling strategies and race experience 14:01 - Progression in races 19:51 - Overcoming pre-race doubts and building training consistency 24:40 - Advice for runners on consistency and strength training 26:51 - First experience with low heart rate training 30:44 - Finding the right heart rate zones for training 39:28 - Balancing training, work, and family 46:22 - Staying motivated during tough seasons 51:37 - Managing diabetes as a runner 55:30 - Becoming a stronger, healthier, and happier athleteFIND DANIEL EDWARDS HERE:
► Strava: https://www.strava.com/athletes/109297583
► Facebook: https://www.facebook.com/profile.php?id=100080488824062
LINKS & TOOLS MENTIONED
► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/
► Low Heart Rate Training Video: https://www.youtube.com/watch?v=taO8kKsx448
► MAF Low HR Success with Maria: https://youtu.be/i5TmvBfJp-Y?si=7ZhSWR8c6XrqlEdj
► Yuka App: https://yuka.io/en/
► Heart rate monitor watch: https://www.garmin.com/en-US/
► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15
► Path Projects: https://pathprojects.com/flo
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com/
► Website: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 02 Jan 2025 - 1h 03min - 76 - #93: From Struggling Runner to Racing Success with Heidi Moreno
Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way.
Subscribe and hit the bell to see new videos: http://bit.ly/Flo-YT
If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/f5DBINpRv78
CHAPTERS:
0:00 - Zone 2 Breakthrough 0:44 - Heidi's running journey 2:46 - How Heidi started running 8:33 - Discovering low heart rate training 19:57 - How Heidi journals to improve her running 24:34 - Overcoming tough spots with mantras and mental strength 30:00 - Heidi's advice for beginners and support networks 36:16 - How Heidi fuels for her runs 39:53 - How Heidi overcame frustrations with low heart rate training 44:59 - Mental aspects of low heart rate training 48:09 - Advice for athletes starting out low heart rate training 51:05 - How running helps Heidi in her personal and work life 54:30 - Where to find Heidi 55:10 - Preparing for the LA marathon and future goals 55:58 - How to become a stronger, healthier, and happier athlete?FIND HEDI MORENO HERE:
► Instagram: https://www.instagram.com/heidiroo_art/
► Strava: https://www.strava.com/athletes/120156418
► Website: https://heidiroo.com/
LINKS & TOOLS MENTIONED
► Book - Working From Home with a Cat by Heidi Moreno: https://amzn.to/4iPMwn5
► Book - Luna Oscura by Heidi Moreno: https://amzn.to/3P6qpLw
► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/
► Low Heart Rate Training video 1: https://www.youtube.com/watch?v=taO8kKsx448
► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15
► Path Projects: https://pathprojects.com/flo
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program that Heidi is part of: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com/
► Website: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 22 Dec 2024 - 1h 01min - 75 - #92: How to Crush MAF Low Heart Rate Training with William Barth
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living.
In this conversation, we discuss:
Lessons learned from MAF low heart rate training. Mistakes William made in training and racing. Advice to non-elite athletes looking to improve.If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4
CHAPTERS:
0:00 - Introduction 0:38 - Free PDF Low HR Training Guide 2:32 - LMNT Sponsor 3:45 - William's Running Journey and Lessons from Arthur Lydiard 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout 20:07 - William's Advice for His Younger Years 22:47 - Intuitive Training and Learning to Adjust Based on Body Feedback 30:31 - Transitioning to Low Heart Rate Training 37:15 - Chicago Marathon: Challenges, Learnings, and Fueling Strategy 41:09 - Pacing and Nutrition Plan 48:06 - Root Causes of Injuries and Incorporating Strength Training 52:35 - Daily Routines for Injury Prevention and Performance 57:14 - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention 58:53 - Tips for Stronger, Healthier, and Happier RunningLINKS & TOOLS MENTIONED
► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/
► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15
► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg
► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl
FIND WILLIAM BARTH HERE:
► Strava: https://www.strava.com/athletes/47813247
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program that William is part of: https://www.pbprogram.com/
► Free Weekly Running Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com/
► Website: https://pathprojects.com/flo
► Podcast: https://extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 12 Dec 2024 - 1h 03min - 74 - #91: Boston Marathon: Stories, Training, and Tips for Runners
Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program.
Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM
CHAPTERS:
0:00 - Intro 0:30 - Brent's Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent's Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete 1:08:52 - Favorite Takeaways and LessonsFIND BRENT CUNNINGHAM:
► Facebook: https://www.facebook.com/brent.cunningham.79
LINKS & TOOLS MENTIONED:
► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s
► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U
► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo
► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie
► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket
► Killam PX: https://pathprojects.com/products/killam-px
► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Website: https://extramilest.com
► Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 06 Dec 2024 - 1h 10min - 73 - #90: Dr Rangan ChatterJee | 6 Habits Every Runner Needs
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training.
Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon:
► Paper back: https://amzn.to/4fVJPOs
► Audio: https://amzn.to/4fI17Py
► Kindle: https://amzn.to/4fwGB4l
Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo
CHAPTERS:
0:00 - Introduction to Dr. Rangan 3:15 - LMNT Sponsor 4:12 - Rule #1: Make It Easy 8:50 - Rule #2: Attach New Behaviors to Existing Habits 13:36 - Rule #3: Create an Environment That Supports Habits 16:33 - Taking Small Steps to Improve Running Habits 24:05 - Age Divisions and Long-Term Running Goals 33:51 - The Role of Habit Trackers and Wearable Devices 39:56 - Marathon Lessons: Dr. Rangan's Experience Running London 52:51 - Strength Training and Gradual Build-Up in Running 58:41 - Beginner Advice: Consistency and Joy 1:04:56 - Holistic Approach to Running Niggles and Joint Pain 1:13:03 - Injury Prevention, and Work-Life Balance Insights from Gabor Maté 1:25:49 - Benefits of Low Heart Rate Training for Reflection and Growth 1:26:30 - Dr. Rangan's New Book 1:27:21 - How to Become a Stronger, Healthier and Happier Runner.FIND DR. RANGAN HERE:
► Website: https://drchatterjee.com/
► IG: https://www.instagram.com/drchatterjee/
► YouTube: https://www.youtube.com/@DrChatterjeeRangan
LINKS & TOOLS MENTIONED
► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/
► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs
► Parkrun: https://www.parkrun.us/
► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc
► Oura Ring: https://ouraring.com/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Website: https://extramilest.com
► Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 23 Nov 2024 - 1h 30min - 72 - #89: How Andy Qualified for Boston: 4:12 to 3:26 with Low HR Training
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft's path to the Boston Marathon was a decade-long journey from self-described "unfit tub of blubber" to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy's story offers lessons for runners everywhere.
Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com
Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc
CHAPTERS
0:00 - The Emotional Side of Running 1:11 - How Andy Started Running 2:01 - LMNT Sponsor 2:58 - 28-Day Challenge That Changed Everything 10:24 - Andy's First Marathon: Lessons Learned 18:30 - Boston Qualifier Journey: Key Takeaways 20:39 - How Andy Trains 25:45 - Overcoming Injury with MAF Training 35:38 - Heart Rate Training & Energy Hacks 50:58 - Life Lessons from Running 55:12 - Finding Joy in Every Mile 1:00:50 - Setting & Crushing Running Goals 1:04:50 - Making Running Fun & Sustainable 1:07:45 - Connect with Andy 1:08:24 - Final Takeaways for RunnersFIND ANDY HERE:
► Strava: https://www.strava.com/athletes/48162722
► Facebook: https://www.facebook.com/andrew.wheatcroft.77
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe
► Personal Best Program: https://www.pbprogram.com/
► Podcast: https://extramilest.com/podcast/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO
Tue, 29 Oct 2024 - 1h 11min - 71 - #88: Courtney Dauwalter's Advice to Improve Your Running
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun.
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4
CHAPTERS
0:00 - Courtney's Winning Formula for Training and Racing 4:58 - Her First Marathon: What Really Happened 7:48 - Early Ultrarunning Lessons That Shaped Her 12:41 - How to Start and Improve with Trail Running 18:50 - How Courtney Adjusts Her Training Day to Day 26:02 - Training Experiments: Successes and Challenges 31:17 - Sleep, Strength, and Self-Care for Peak Performance 36:55 - Embracing the Pain Cave: Courtney's Mindset Shift 45:36 - Advice Courtney Would Give Her Younger Self 46:43 - How Failure Drives Success in Ultrarunning 49:55 - Behind the Scenes: Sponsors and What Fuels Her 53:45 - How to Follow and Connect with Courtney 55:00 - How to Become a Stronger, Happier and Healthier AthleteFIND COURTNEY HERE:
► Website: https://www.courtneydauwalter.com/
► Instagram: https://www.instagram.com/courtneydauwalter/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
LINKS & TOOLS MENTIONED
► Solomon: salomon.com
► The Feed: thefeed.com
► Tailwind Nutrition: tailwindnutrition.com
► Kodiak Cakes: kodiakcakes.com
► SunGod Sunglasses: sungod.co
► Injinji Toe Socks: injinji.com
► Suunto Watches: suunto.com
► Leki Poles: leki.com
► Petzl Headlamps: petzl.com
► Squirrel's Nut Butter: squirrelsnutbutter.com
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman/
► Website: https://extramilest.com
► Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO
Mon, 30 Sep 2024 - 57min - 70 - #87: How to Sleep Better, Starting Today | Matteo Franceschetti
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life!
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x
CHAPTERS:
0:00 - The three pillars of health: nutrition, workout, and sleep 0:46 - Intro to Matteo Franceschetti and sleep optimization 1:24 - LMNT sponsor 2:32 - Sleep fitness: practical tips 10:47: Optimal sleep protocols for high performance 13:51 - Caffeine, alcohol, and nutrition's impact on sleep 16:10 - Tools to improve sleep 21:58 - Eight sleep technology 27:52 - Common sleep mistakes 36:03 - Impact of sleep, sleep needs, and tips for athletes 40:57 - Gender differences in sleep needs 42:48 - The growing awareness of sleep optimization 45:53 - Advice to matteo's younger self 50:00 - How endurance athletes can nail sleepFIND MATTEO FRANCESCHETTI HERE:
► Twitter: https://x.com/m_franceschetti
► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
LINKS & TOOLS MENTIONED:
► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg
► Philips Hue Dim Lights: https://a.co/d/6eKuAY3
► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV
► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses
► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains
► Sauna: https://www.sunlighten.com/
► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: strava.com/athletes/1329785
► Instagram: instagram.com/florisgierman
► Website: extramilest.com
► Website: pathprojects.com
► Podcast: extramilest.com/podcast/
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 30 Aug 2024 - 50min - 69 - #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here.
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/z4gTLScpR48
Chapters:
00:00 - Why flexibility in training is key
01:20 - Update and recap on personal training, racing, and life
06:19 - Thanks for the sponsor LMNT
07:44- Strength training, finding joy in different activities
19:45 - Mental and physical benefits of cross-training and intuitive running
26:10 - The 5 Regrets of the Dying
27:21 - Importance of self-kindness and living a true life
28:56 - Flexibility and adaptability in training
32:00 - Your ability to focus and recover well
38:14 - Book update and writing process
41:45 - Final thoughts and encouragement
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: strava.com/athletes/1329785
► Instagram: instagram.com/florisgierman
► Website: extramilest.com
► Website: pathprojects.com
► Podcast: extramilest.com/podcast/
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Tue, 30 Jul 2024 - 47min - 68 - From 3:51 to 3:24 Marathon, Training and Racing Tips by John B
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon.
If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI
CHAPTERS:
00:00 The most important mindset to improve 02:58 John's transition from cycling to running 07:18 Discussion on the psychological benefits and struggles of running 13:04 Psychological aspects of running 14:49 Joy and challenges in running 16:44 Introduction to low heart rate training and the MAF method 26:43 Importance of community and support 32:51 Improvements and achievements in marathons using the MAF method 36:16 Managing heart rate zones and different training approaches 38:52 Advice for new runners 41:23 Balancing training with life and work 47:30 Boston Marathon preparation 52:41 Humility and community 56:51 Importance of sleep and recovery 59:03 Value of consistency in training and setting realistic goals 1:02:02 Adjusting volume and intensity 1:03:42 Importance of recovery weeks 1:05:27 Closing thoughts on running and enjoying the journeyFIND JOHN BIRtCHET-SHARPE HERE:
► Strava: https://www.strava.com/athletes/76038942
► Instagram: https://www.instagram.com/johnbirtchet/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: strava.com/athletes/1329785
► Instagram: instagram.com/florisgierman
► Website: extramilest.com
► Website: pathprojects.com
► Podcast: extramilest.com/podcast/
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 30 Jun 2024 - 1h 07min - 67 - #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Brendan Leonard is the creative force behind Semi Rad, a website dedicated to the joy of adventure for runners of all levels. Brendan loves to explore, to laugh and occasionally to get tired, cold and scared through his ultra adventures. Brendan is an author of many books, including Ultra-Something, which we discuss during this conversation.
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://www.youtube.com/watch?v=qn3uq0yHRzQ
CHAPTERS:
00:00 The Raw Truth of Running 02:44 First marathon, expectations vs reality 05:50 More than a marathon? 09:00 Signing up to first ultra 24 days before the event 11:40 Ultra-Something.. how aspects of life apply to ultra-running 13:38 If you see it, you can be it! 17:46 I Hate Running and You Can Too 19:59 The Seven Summits of My Neighborhood 24:32 Advice for people going after ultra adventures 25:46 Create eventing that you'll remember forever 33:06 Getting older and looking for new challenges 38:09 I didn't have the strength to quit 44:10 If you're feeling bad, do this 46:53 Brandon's writing ethos 52:18 Next ultra plans, couples adventure. 56:46 Find out more about Brendan 58:20 Ultra Something closing thoughtsFIND BRENDAN HERE:
► Website: https://semi-rad.com/
► Instagram: https://www.instagram.com/semi_rad/
► YouTube: https://www.youtube.com/@semi_rad
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
LINKS & TOOLS MENTIONED:
► Ultra-Something (book) by Brendan Leonard: https://pathprojects.com/ultra-something
► Ultra-Something x PATH projects cap: https://pathprojects.com/ultra-something
► The Seven Summits of My Neighborhood: https://www.youtube.com/watch?v=7SLadjqxhhc
► The K's of Convenience (Ultra): https://gotrail.run/en/race/the-ks-of-convenience
► The Rut (Ultra): https://runtherut.com/
► The Creative Act (book) by Rick Rubin: https://amzn.to/3WWeSDF
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: https://www.pbprogram.com/
► Free Weekly Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: strava.com/athletes/1329785
► Instagram: instagram.com/florisgierman
► Website: extramilest.com
► Website: pathprojects.com
► Podcast: extramilest.com/podcast/
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 23 May 2024 - 1h 02min - 66 - #83: Kipchoge's Top Running Tips for Athletes of All Levels
There is no greater runner and ambassador for the sport of running than Eliud Kipchoge. We discuss Kipchoge's routines, top running tips and advice for athletes of all levels to improve. This episode is not available in podcast format, and can only be found on my YouTube channel in video format. The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.
CLICK HERE TO WATCH THIS FULL CONVERSATION: https://www.youtube.com/watch?v=Fktx7qLbXDc
This conversation was recorded in Tokyo, after we both ran the Tokyo Marathon. We dive deeper into Kipchoge's philosophies, routines and advice for non-elite athletes to improve.
I am really excited about this conversation and we covered several topics I haven't heard him talk about in other interviews.
This was my 3rd time meeting with Eliud. I've put together a 30 page PDF with a summary from both conversations, lessons, takeaways, favorite quotes and a full transcript. This E-book can be downloaded for free at Extramilest.com/kipchoge.
I can't wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://www.youtube.com/watch?v=Fktx7qLbXDc
Tue, 21 May 2024 - 02min - 65 - #82: How To Crush MAF Low Heart Rate Training with Scott Frye
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Scott Frye is a Board Certified Athletic Trainer and Corrective Exercise Specialist. He is also a coach and community manager in our Personal Best Running Coaching Program.
In this conversation, we discuss:
Lessons learned from MAF low heart rate training Common mistakes athletes make in training and racing Advice to non-elite athletes looking to improve.If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/T96Ch2wgUao
CHAPTERS:
00:00 Mindset to succeed with MAF low heart rate training 2:29 Scott's running background and first marathon: "never again!" 5:03 Running journey, injury and finding MAF. 9:21 Frustrations starting out with low heart rate training. 12:28 Improvements, with cold therapy, nutrition, sleep and meditation. 16:11 Coaching experience; pace mentality, base-building, finding joy in running. 21:52 Breakthroughs with low heart rate training. 27:06 Misconceptions about adapting to aerobic fitness. 29:25 Balancing speedwork and Zone 2 training. 32:12 Boston Marathon 2024 experience and the training cycle. 45:25 Recovery tools and techniques. 48:07 Key considerations to ageing and longevity. 51:27 Further thoughts on nutrition. 54:31 Training and racing goals for Scott. 56:01 Find out more about Scott. 56:56 Closing thoughts.LINKS & TOOLS MENTIONED
► Personal Best Program: https://www.pbprogram.com
► Health Span (book) by David Sinclair: https://amzn.to/49V9W4S
► Normatec compression boots: https://amzn.to/3QhWr8w
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND SCOTT FRYE HERE:
► Instagram: https://www.instagram.com/run4fryes
► Strava: https://www.strava.com/athletes/89685446
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
► Our Personal Best Coaching Program: www.pbprogram.com
► Free Weekly Newsletter: https://extramilest.com/subscribe
► YouTube: https://www.youtube.com/florisgierman
► Strava: strava.com/athletes/1329785
► Instagram: instagram.com/florisgierman
► Website: extramilest.com
► Website: pathprojects.com
► Podcast: extramilest.com/podcast/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 27 Apr 2024 - 1h 00min - 64 - #81: Strength Training for Runners with Kyle Long
Strength coach Kyle Long discuss a many strength topics, such as: When and how to perform the right strength training for runners, Strategies for consistency with strength training, Common mistakes with strength training that runners make, and much more...
Want additional help in your strength training or ultra endurance training and racing? Hit up Kyle on IG @100milekyle or email kylelongfitness@gmail.com
Watch this full video on YouTube: https://www.youtube.com/watch?v=DPu3kecBih0
Get 10% off your first order of Precision Fuel and Hydration. I've been using their PF30 energy gels for about 18 months, with and without caffeine. I use them for all of my races and longer training runs, including for Tokyo and London. The PF 30 gel is the most efficient way to get 30g of carbohydrate / 120 calories into your system fast. Their gels have a very mild, neutral taste, something I like to reduce flavour fatigue during longer efforts. The texture is pretty thin, so you can take them without fluids, away from aid stations. Get 10% off your first order of any precision fuel and hydration products with code EXTRAMILEST24 at https://www.precisionhydration.com/
LINKS & TOOLS MENTIONED
Tokyo Marathon Shakeout Run on Saturday March 2, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1580859 London Marathon Shakeout Run on Saturday April 20, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1589624 Strength Video 1: https://pathprojects.com/blogs/news/10-minute-strength-workout-for-runners-with-strength-coach-kyle-long Strength Video 2: https://pathprojects.com/blogs/news/strength-follow-along-workout-for-runners-activation-and-prehab Strength Video 3: https://pathprojects.com/blogs/news/push-pull-strength-training-for-runners-upper-body Strength Video 4: https://pathprojects.com/blogs/news/bodyweight-only-leg-and-core-workout-for-runners Precision Fuel and Hydration Gels PF30: https://www.precisionhydration.com/us/en/products/pf-30-gel/YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Wed, 28 Feb 2024 - 52min - 63 - #80: Transform Your Running, with Lawrence van Lingen
This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways.
If you would like to learn more about Lawrence's movement programs, check out https://www.innerunner.com
Watch the full video on YouTube here: https://youtu.be/zDJrNa-tO8c
CHAPTERS:
00:00 Massive breakthrough in running 02:50 Welcome Lawrence and thank you! 04:01 Core values, moving from the centre out. 06:17 Going from child to adult, are you the master of your movement? 13:34 Floris' early encounters with Lawrence and implementing some teachings. 16:59 Being the creator and author of your movement and your life. 22:16 Working with the flow rope 27:23 The softer breath and options opening up, as a result. 28:11 Flow rope and movement, anatomical chains. Extend from the hip! 33:28 Pushing your feet into the ground. 36:22 The "one-and" drill for cadence. 37:53 Improving form, being present, psycho-emotional factors in running. 45:25 Running form indicators. 49:16 When the going gets tough, "oh my word" moments. 53:08 Helping Taylor Knibb (US Triathlete), neural tension. 59:14 Innerunner resources 1:02:10 Reframing and changing mindset, to change the way you run. 1:04:39 Further triathlete training experiences. What's the long game? 1:07:37 Backwards walking; guidance, injury rehab and avoidance. 1:13:38 Marianne Williamson's poem, believing and accepting talent. 1:18:56 How to master the Awesomiser 1:21:49 Find out more about Lawrence 1:21:27 Closing thoughts; feeling, creative expression, online presence.LINKS & TOOLS MENTIONED
Website: http://www.innerunner.com/ (How to Master) The Awesomiser: http://tinyurl.com/Awesomiser Dan Lierberman: http://heb.fas.harvard.edu/people/daniel-e-lieberman Rick Rubin, The Creative Act: A Way of Being (book) ~ http://amzn.to/3S2kIAM Thomas Myers and anatomy trains: http://www.anatomytrains.com/about-us/ Poem by Marianne Williamson: https://bit.ly/47i2rDCAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND OUT MORE ABOUT LAWRENCE HERE:
Website: https://www.innerunner.com/ Instagram: https://www.instagram.com/lawrencevanlingen/YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 31 Dec 2023 - 1h 26min - 62 - #79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym.
Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways.
Watch the full video on YouTube here: https://youtu.be/mZNVcdV6u2g
CHAPTERS:
00:00 80/20 Training Fundamentals 04:17 Welcome Matt and Ryan! 08:21 The challenge of slowing down training pace (Matt) 13:04 Zero-high-intensity vs. 80/20 Training (Matt) 15:39 Active strategies for managing pain in training (Ryan) 22:06 Floris' Berlin Marathon calf issue: rest vs. active preparation (Ryan) 28:51 Pain and damage are not necessarily equal (Ryan) 29:06 Floris' "Back story" how pain can surprise you and bias confirmed (Ryan) 31:51 Discomfort on raceday and mindset (Ryan and Matt) 35:10 High-intesity training: 100% vs. 90% (Floris) 43:28 The expectation of pain (Matt) 45:55 Contributory lifestyle and belief factors to pain (Floris and Ryan) 50:54 Smiling in the pain cave, mantras (Ryan and Matt) 53:08 Find out about Ryan and Matt's book, and them! 54:55 Recommendations for athletes to improveLINKS & TOOLS MENTIONED
Pain & Performance (book) - by Ryan Whited and Matt Fitzgerald ~ https://amzn.to/474hTmK 80/20 Running: Run Stronger and Race Faster By Training Slower (book) ~ https://amzn.to/3GHvO7s The Comeback Quotient (book) by Matt Fitzgerald ~ https://amzn.to/3v5iJCy On Pace: Discover How to Run Every Race at Your Real Limit (book) ~ https://amzn.to/3RR7Mh1 Arthur Lydiard ~ https://www.lydiardfoundation.org/ourhistory Dr. Phil Maffetone ~ https://philmaffetone.com/ Everything Is Figureoutable (book) by Marie Forleo ~ https://amzn.to/3GSjth0Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND OUT MORE ABOUT MATT HERE:
Website ~ https://mattfitzgerald.org/ 80/20 Endurance ~ https://www.8020endurance.com/ Dream Run Camp ~ https://dreamruncamp.com/FIND OUT MORE ABOUT RYAN HERE:
Paragon Athletics gym ~ https://paragonathletics.com/ Bio ~ https://paragonathletics.com/personaltrainingYOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Wed, 20 Dec 2023 - 58min - 61 - #78: Transform Your Runs, Join a Crew, with Liam Lonsdale
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.
Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California.
We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life.
Watch the full video on YouTube here: https://youtu.be/pSo7Uq2SSfo
Chapters:
00:00 Intro 02:41 Welcome Liam! 03:35 Bay Bandits run crew, spreading the trail love! 05:14 Finding the right running group for you. 14:44 Running and mental well-being. 16:47 Developing a running shoe (and shirt!), spirit of collaboration. 19:44 More on trail shoes and other running gear. 33:49 Little wins vs big crazy goals, coping with injury. 39:43 Advice for runners to improve, including your ups & downs (hills) 47:22 Transitioning from road to trail, slowing down or stopping. 50:04 Meditation, breathwork and mindfulness of the body. 58:13 Where to find out more about Liam. 59:03 Closing thoughts. 1:00:11 OutroFIND LIAM LONSDALE HERE:
Website ~ https://www.liamlonsdale.com Instagram ~ https://www.instagram.com/liamlonsdale Strava ~ https://www.strava.com/athletes/7262053LINKS & TOOLS MENTIONED:
Harvard Longevity Studies ~ https://bit.ly/3sXo3al Bluezones ~ https://www.bluezones.com/ SPEEDLAND ~ https://www.runspeedland.com/ SPEEDLAND x PATH projects Shoe ~ https://www.runspeedland.com/products/gs-oak PATH Projects ~ https://pathprojects.com/ Stance socks ~ https://amzn.to/47SQYeG Othership app ~ https://www.othership.us/app Dr. Phil Maffetone – 5-Minute Power Break ~ https://bit.ly/3XxGLjy Andrew Huberman (breathwork) ~ https://bit.ly/47VmOHG Wim Hof (breathwork) ~ https://bit.ly/41gAzyFYOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://www.youtube.com/florisgierman Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 30 Nov 2023 - 1h 00min - 60 - #77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.
Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/
Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs
Chapters:
00:00 Intro (Jennifer) 00:27 Intro (Floris) 02:50 Welcome Jennifer! 04:17 Running smarter not harder. 08:18 Going beyond limits, the perception of an age barrier. 11:38 From higher intensity to slowing down in training. 13:10 MAF training "guard rails", max heart rate and running by feel. 15:53 Advice for people starting out with heart rate training. 17:29 Training in the heat (Australia) 18:40 Recovery strategy for a short turnaround of events, plus breaking records! 21:36 Starting running at different ages. 23:28 Don't chase the squirrel! Letting go of ego and improving self-awareness. 27:17 Jennifer's 2023 Chicago Marathon experience. 33:14 Raceday doesn't always go to plan. Eating on the move? Take your blender! 35:29 Jennifer's training routine, being an intuitive runner and avoiding injury. 41:07 Looking towards the Comrades Marathon. 43:29 Advice for people looking to go further distances. 46:09 Closing thoughts; training load and strength training as we get older. 52:08 Outro.FIND JENNIFER KELLETT HERE:
Instagram: https://www.instagram.com/jenniek1111 Instagram: https://www.instagram.com/runningfromoldage Strava: https://www.strava.com/athletes/19073319 Facebook: https://www.facebook.com/jennifer.kellett.186LINKS & TOOLS MENTIONED:
Per-Olof Åstrand ~ https://www.topendsports.com/testing/history-astrand.htm Stephen Seiler Ted Talk ~ https://bit.ly/47D2OJQ Comrades Marathon ~ https://www.comrades.com/ Vitamix blender ~ https://amzn.to/3Qya8PTYOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program that Jennifer Kellett is a part of can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sat, 18 Nov 2023 - 53min - 59 - #76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life.
Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q
CHAPTERS:
0:00 How to deal when something doesn't go according to plan 3:13 Sponsor LMNT 4:24 Welcome coach Ben Edusei and Amelia Vrabel 5:09 Amelia: How easy is your easy running? 7:33 Ben: prioritizing running with physical and mental well-being. 11:05 Amelia: On the struggle bus? Get off the bus! 13:17 Low heart rate training, training volume and speedwork. 19:40 Amelia: Social media and ego. 21:57 Ben: The MAF test as a measurable counter to the ego. 23:11 Floris & Ben: The comparison trap and the inner critic. 26:01 Ben: Making recovery your priority. 27:36 Amelia: Framing how health foundations affect running. 28:28 Floris: Sleep and training volume. 30:41 Amelia: A running diet for success. 33:06 The physical effects of digital behavior, being present. 38:30 The day you stop racing, is the day you win the race. 43:45 Implementing strength and mobility as a habit. Your Why. 53:37 When race day doesn't go according to plan. 1:08:05 Amelia: Closing thoughts. 1:09:23 Ben: Closing thoughts. 1:10:03 Floris: Learning, journaling and mindset. 1:12:08 The power of community. 1:13:13 Find out more about Ben and Amelia. 1:14:33 Floris: Closing thoughts.FIND COACH AMELIA VRABEL HERE:
Website: https://www.focusedfootsteps.com Instagram: https://www.instagram.com/focusedfootsteps Twitter: https://twitter.com/amelia262 Strava: https://www.strava.com/athletes/6278182FIND COACH BEN EDUSEI HERE:
Website: https://benedusei.com Instagram: https://www.instagram.com/ben_edusei YouTube: https://www.youtube.com/@benedusei479 Strava: https://www.strava.com/athletes/45106672 Twitter: https://twitter.com/ben_eduseiLINKS & TOOLS MENTIONED:
PB Program (running coaching): https://www.pbprogram.comYOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Sun, 29 Oct 2023 - 1h 15min - 58 - #75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned.
Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q
CHAPTERS:
00:00 Intro 02:36 How Todd got into running 06:33 Learning patience and looking after your feet! 12:28 Fundamentals for non-elite runners, Todd's routine. 16:43 Challenges and benefits with low heart rate training 20:45 First race day experiences 25:50 Further training cycles and races, beat your average! 28:19 What is your Why? 30:45 Running all seasons in Ontario 34:23 The perfect race morning 36:24 Heart rate monitoring, watch tech and metrics. 41:51 Base-building and adding in speed 47:37 Running isn't just running 50:11 The role of recovery in training 53:18 Keeping active while desk-working, beauty of the trails. 56:22 Increasing volume of low intensity running 1:01:41 Find out more about Todd 1:02:13 What Todd learned through his running experiences. 1:04:06 Closing thoughts, don't be afraid to ask for help! 1:07:10 Outro – about the PB ProgramFIND TODD MARENTETTE HERE:
Instagram: instagram.com/altramarathonman
LINKS & TOOLS MENTIONED:
Garmin Fenix watches - amzn.to/3RS6a6Y Polar H10 chest strap HRM - amzn.to/3LYV644 PATH projects apparel - /pathprojects.com Altra Footwear - amzn.to/3S1Rxhp Danny Dreyer Chi Running - youtube.com/watch?v=VrHyT-D1se8 Dr Mark Cucuzzella - youtube.com/watch?v=wCbr-dkUi7Q Dr Phil Maffetone - youtube.com/watch?v=_TPrenWWK9U Coach Amelia Vrabel - youtube.com/watch?v=rW6mr8A_dpA Coach Ben Edusei - youtube.com/watch?v=-mIcYyVqXNwYOU CAN FIND ME, FLORIS GIERMAN HERE:
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 13 Oct 2023 - 1h 08min - 57 - #74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen
Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers.
Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs
CHAPTERS
00:00 Breathing techniques to improve your running 03:45 The power of the breath. Kasper's journey to getting the word out 08:04 State regulation through breathwork, minimal effective dose 11:56 Breathing strategies for athletes, Hypoventilation (under breathing) 17:16 The less you ventilate, the more you respirate 19:28 Balancing training load with breathwork as an aid to health and performance 21:47 Breathing practice for endurance running and recovery 31:07 Functional and dysfunctional breathing, hyperventilation and trauma 40:46 Posture and breath, desk athletes' hips and glutes 51:07 How to coordinate movement and breath 1:01:31 Breathwork Masterclass with Kasper 1:06:09 Ways to become a strong, healthier and happier athlete 1:10:32 Outro and enter to win contestAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND KASPER VAN DER MEULEN HERE
Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach.
► Website: https://breathworkmasterclass.com/
► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/
LINKS & TOOLS MENTIONED
► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo
► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC
► Scott Jurek books https://amzn.to/3ZEg4Ls
► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v
► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs
EXTRAMILEST SHOWS MENTIONED:
► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo
► Kilian Jornet's Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk
► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
MORE ABOUT KASPER VAN DER MEULEN:
Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences.
Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials.
Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at https://www.pbprogram.com .
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.
Sat, 30 Sep 2023 - 1h 11min - 56 - #73: Mental Health Struggles Of Athletes: Coping Strategies for Success
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.
Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise.
Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0CHAPTERS:
00:00 how your sport performance can improve significantly 03:06 how Jen became a mental health coach for athletes 05:15 how mental health starts in the body 06:54 recognizing mental health issues in athletes 10:56 getting to the root causes of stress responses, looking at biology 16:02 anxiety and depression as symptoms, not isolated states 17:01 practical ways to manage anxiety in the moment 20:29 inflammation with anxiety and depression 22:31 nail the basics, then get to the "fancy" stuff 23:47 stress of a busy schedules and talking about our emotions 28:47 potential benefits of cold exposure 36:29 light and mood, circadian rhythms, SAD lamps 40:57 injury and identity with sport 44:04 journaling, stream of consciousness writing and gratitude 47:39 laughter is the best medicine! 53:48 transformational journeys for athletes 58:22 holistic approach to training and health 1:00:22 mental health after racing, finding that dopamine hit! 1:03:03 find out more about Jennifer 1:04:32 closing thoughts FlorisFIND JENNIFER SCHMIDT HERE:
► Instagram - https://www.instagram.com/ignitehealthcoaching
► Website - www.igniteyourhealth.ca
► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/
LINKS & TOOLS
► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► My Running Coaching Program: https://www.pbprogram.com
► My weekly newsletter: https://extramilest.com/subscribe
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com
Fri, 15 Sep 2023 - 1h 07min - 55 - #72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi
Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube. We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.
Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQCHAPTERS:
00:00 Training like a hybrid athlete 03:05 Advice for newer athletes 05:54 Transition from high intensity to slowing down 08:07 What is a hybrid athlete? 10:45 Strength, individualized training and healthy ageing 12:55 Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17 Race day examples from Matt: what worked and what didn't! 26:29 Dealing with adversity, how we talk to ourselves 34:26 Optimize motivation and discipline 38:08 Important lessons learned from David Goggins 41:20 Pulling from different energy systems 43:24 What Matt and Floris noticed after taking Creatine 53:33 What footwear is right for you and why 1:02:01 Nutrition principles as a hybrid athlete 1:07:39 Find out more about Matt 1:08:32 Advice for athletes looking to improve long term 1:10:47 Final thoughts FlorisFIND MATT CHOI HERE:
► Coaching/website - https://mattchoi.co
► YouTube - https://www.youtube.com/@MattChoi
► Instagram - https://www.instagram.com/mattchoi_6
► TikTok – https://www.tiktok.com/@mattchoi6
LINKS & TOOLS
► David Goggins https://davidgoggins.com
► Creatine https://amzn.to/44rolCZ
► Peter Attia https://peterattiamd.com
► Andrew Huberman https://hubermanlab.com
► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► My Running Coaching Program: https://www.pbprogram.com
► My weekly newsletter: https://extramilest.com/subscribe
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com
Thu, 31 Aug 2023 - 1h 11min - 54 - #71: How to Balance Running & Life: Tips for Non-Elite Runners
Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health.
Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE
CHAPTERS:
0:00 How to enjoy your running practice
3:00 Sponsor LMNT
4:35 How Kyle got into meditation out of necessity
13:40 How to get into consistent meditation
18:30 How meditation can improve your running
21:20 MAF training experiences and learnings
26:50 Why and how Kyle stopped drinking alcohol
28:20 Advice for first 6 months of MAF training
31:10 Kyle's first MAF training breakthrough with Kyle
34:00 Base building and high intensity running
35:21 Advice to start with MAF running
37:00 Lifestyle changes, taking a look under the hood
38:05 How combine working late, dad mode and running?
43:12 Floris shares his skateboard tour experiences
45:17 Night shift workers and sleep approach
48:50 Sacrifices to reach big goals
53:35 Cutting out alcohol, setting up support system
57:28 Poster Floris office, My Life In Weeks
1:01:40 Having fun besides drinking alcohol
1:06:55 Advice for athletes looking to improve
1:08:46 Closing thoughts Floris
1:09:44 How to run and be present
1:11:35 Personal Best Program Community
FIND MARCO HERE:
► Instagram - https://www.instagram.com/kylewhalum/
LINKS AND TOOLS MENTIONED
► My Life In Weeks - 4k poster: https://bit.ly/4kweeks
► Center For Resilience - https://www.davidlynchfoundation.org
► Reframe Drinking App - https://bit.ly/reframe-app
► Katy Perry Tour - https://www.katyperry.com/tour/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Personal Best Program: https://www.pbprogram.com
► My weekly newsletter: https://extramilest.com/subscribe
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life.
Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com
Sun, 30 Jul 2023 - 1h 13min - 53 - #70: Heart Rate Variability (HRV) Training, with Marco Altini
Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.
Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover.He is also a strong non-elite runner!
Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI
CHAPTERS:
00:00 HRV to handle load better
01:08 Sponsor: PATH projects and LMNT
2:34 Explaining Heart Rate Variability
6:30 How to measure HRV
16:06 Improving HRV
22:51 Sleep
23:37 Marco integrating HRV data into his own training
27:56 Breath work and breathing
36:04 HRV: guided versus dictated
41:24 Examples from Floris' training
46:43 Tapering for events
51:08 Positive stress and the limitations of data
52:01 Developments in non-invasive wearables
54:58 Find out more about Marco
56:46 Closing thoughts
FIND MARCO HERE:
► Twitter - https://twitter.com/altini_marco
► Substack - https://marcoaltini.substack.com/
► Instagram - https://www.instagram.com/altini_marco/
► Website - https://www.marcoaltini.com/
LINKS AND TOOLS MENTIONED
► Website - https://www.hrv4training.com/
► App (search) - HRV4Training
► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp
► Oura ring - https://ouraring.com/
► Josh Waitzkin website - https://www.joshwaitzkin.com/
► Tim Ferriss website - https://tim.blog/
► Joe Dispenza website - https://drjoedispenza.com/
► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Personal Best Program: https://www.pbprogram.com
► My weekly newsletter: https://extramilest.com/subscribe
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com
Mon, 24 Jul 2023 - 1h 01min - 52 - #69: MAF Low Heart Rate Success with Maria Lurenda Westergaard
Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health.
Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y
CHAPTERS:
00:00 Compare to yourself
02:38 Sponsor: LMNT
03:50 Welcome Maria! Running and background.
05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong
09:05 Maybe I should run a marathon!
11:37 Early stages of Maria's running journey
15:04 Developing as a runner, using your strengths to improve confidence
18:39 Comparison should be inspiring!
21:06 MAF improvements, data over time
23:40 Other forms of success
25:19 Health first, running performance will follow
27:39 Energy level after running, heart rate indicators
29:16 4 areas of tracking: stress, sleep, nutrition & strength
42:00 Benefits of data and journaling
43:48 Coffee and Floris' upcoming Berlin Marathon
45:48 Valencia Marathon
51:00 Different types of runners, what really matters?
58:28 Health concerns, running with grief (Copenhagen & Guam)
1:05:00 Calm and low heart training, problem-solving while running
1:07:44 Lessons from low heart training journey, future goal: Marathon at 80!
1:14:00 Find out more about Maria
1:15:35 Closing thoughts
FIND MARIA HERE:
► Marathon at 80 (website) - https://marathonat80.com/
LINKS AND TOOLS MENTIONED
► Marathon at 80 (website) - https://marathonat80.com/
► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4
► Lori Harder - https://loriharder.com/
► Team Hoyt - https://teamhoyt.com/
► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin
► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/
► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/
► Copenhagen Marathon - https://copenhagenmarathon.dk/en/
► Boston Marathon - https://www.baa.org/races/boston-marathon
► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Personal Best Program: https://www.pbprogram.com
► My weekly newsletter: https://extramilest.com/subscribe
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 30th from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com
Fri, 14 Jul 2023 - 1h 21min - 51 - #68: Dr Maffetone on Training Your Brain
Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now.
Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo
This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7" shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5". The separate short from liner eliminates all chafing, it's a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO
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Here is a great quote by famous music producer Rick Rubin:
"Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of musictoday, I imagine in 2053 it will be accepted mainstream care!"—Rick Rubin, music producer
CHAPTERS:
00:00 Train your brain
02:21 Sponsors: PATH projects, LMNT
04:45 Welcome back Dr. Phil Maffetone!
05:30 B sharp! Music as part of a holistic approach to health.
10:02 Music for athletes
16:22 Listening while exercising, or not.
22:41 Breathing patterns and brain adaptation
25:30 Listening to the body
27:00 Working with Rick Rubin
33:50 Self-doubt
34:45 The 5-minute power break, improving body function
37:50 Hearing new things in music
41:45 Real music vs junk, genre
46:15 Heart rate and music, alpha state, multi-tasking
52:00 Day dreaming vs distraction
53:25 You are addicted to your phone!
57:29 The brain and age
1:00:32 Our passions and dreams
1:01:35 Start line race day nerves
1:07:45 Impact of music on race day
1:10:27 The trainable brain
1:12:33 Where to find out more about Dr Phil Maffetone and his work
1:14:03 Advice to optimize health and performance
1:14:40 More training is often not better
FIND OUT MORE ABOUT DR MAFFETONE
► Music website - https://maffetonemusic.com/
► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa
► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic
► MAF website - https://philmaffetone.com/
LINKS AND TOOLS MENTIONED
► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/
► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm
► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp
► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC
► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv
► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► Personal Best Program: https://www.pbprogram.com
► My weekly newsletter: https://extramilest.com/subscribe
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
🚨 GIVEAWAY!! Win a copy of Dr Maffetone's book B-Sharp. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 3 winners will be picked by August 30th from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at https://www.pbprogram.com
Fri, 30 Jun 2023 - 1h 22min - 50 - #67: Low Heart Rate Training Guide 2023, with Floris Gierman
Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover:
1. What is low heart rate training? / Why?
2. How to train with a low heart rate?
3. How to overcome frustrations / challenges with low HR training?
4. The 10 common mistakes with low HR training
5. How much zone 2 training is right for you?
6. When and how to add speedwork?
This episode is also available as full video here: https://youtu.be/taO8kKsx448
This is going to be a different episode than normal and I honestly don't know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track.
I did use an external mic, however you do hear me huffing and puffing from time to time, because I'm running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km.
Before we start this episode, two comments:
This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448
Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe
LINKS AND TOOLS MENTIONED:
► My Strava from this run: https://www.strava.com/activities/9029158789
► Extramilest Show Podcast - https://extramilest.com/podcast/
► MAF 180 formula: https://philmaffetone.com/180-formula/
► HR Training Zone Calculator: https://bit.ly/hr-calculator
► Talk Test: https://youtu.be/AoB2AMUq8Wg
► Lactate Testing: https://bit.ly/3WAbI5z
► Personal Best Training Program: https://www.pbprogram.com
► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE
► Marathon pace wristband creator: https://bit.ly/3RVu51w
GEAR USED:
► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7" Shorts - https://pathprojects.com/graves
► Liner - PATH projects Lynx PD 8" - https://bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn
► Hat - Muir Cap - https://bit.ly/3L3foqa
► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo
► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I
► COROS POD 2 - https://amzn.to/3uVcwFV
► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh
► Camera - Go Pro 11 - https://amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: https://www.pbprogram.com
► Website: https://extramilest.com
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Podcast: https://extramilest.com/podcast
► YouTube: https://bit.ly/Flo-YT
Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe
Sat, 17 Jun 2023 - 38min - 49 - #66: Run Longer, Go Further! With Chris Hauth
Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.
Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world's most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences.
Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ
Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.
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Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.
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[00:00] Unlocking your full potential
[05:08] Welcome Chris! Friendship with Rich Roll
[09:14] Scaling up running distance with curiosity
[22:05] Journaling, habits, values & principles
[25:42] 7x project with Special Operators
[37:50] Longevity and consistency, goals and validation
[41:45] Training for 7 marathons in 7 days in 7 continents!
[58:40] Failure, risk, fear and adventure
[1:00:30] Floris' planned adventures
[1:08:18] Why am I doing this? Who do I want to be on the other side?
[1:12:06] How to become a stronger, healthier, happier athlete
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FIND CHRIS HAUTH HERE:
Website: https://www.aimpcoaching.com
Twitter: https://twitter.com/aimpcoach
Instagram: https://www.instagram.com/aimpcoach
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YOU CAN FIND ME, FLORIS GIERMAN HERE:
YouTube: https://bit.ly/Flo-YT
My Running Coaching Program - https://www.pbprogram.com/
Strava: https://www.strava.com/athletes/1329785
Instagram: https://www.instagram.com/florisgierman
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Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
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ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 26 May 2023 - 1h 15min - 48 - #65: How to start running when you're out of shape? With Slow AF Runner Martinus Evans
Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health.
Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU
CHAPTERS:
0:00 Finding strength in slowness 3:36 Welcome Martinus! 4:12 Doctor, I can run a marathon. 7:05 Who is this sport of running designed for? 11:10 If it don't apply, let it fly 13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment 16:57 Early running club experiences 19:12 Prove them wrong 20:06 The origins and growth of Slow AF Run Club & Foundation! 25:03 Slow AF member momentum.. getting to a million 26:28 Athlete mindset 29:00 Comparison is the thief of joy 30:15 Start slow, be persistent and build consistently. 33:49 Raceday strategy for new runners 36:57 First marathon experience (Detroit) 44:05 Tools for running ~ mental and physical. Goals and habits. 49:33 Writing the book ~ Slow AF Run Club 54:32 Where to find out more about Martinus and Slow AF Run Club 55:46 Advise for runners looking to improve.FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB:
Website: https://300poundsandrunning.com/ Website: https://slowafrunclub.com/ Book: Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: https://amzn.to/44SB4Qu Instagram: https://www.instagram.com/300poundsandrunning Instagram: https://www.instagram.com/runslowaf/ Facebook: https://www.facebook.com/300poundsandrunning/ Facebook: https://www.facebook.com/RunSlowAF/ Twitter: https://twitter.com/300lbsandrunninTOOL MENTIONED:
Body glide anti-chafing stick: https://amzn.to/3VSdpvAYOU CAN FIND ME, FLORIS GIERMAN HERE:
My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Weekly running newsletter: https://floris-gierman.ck.page/signup Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 11 May 2023 - 57min - 47 - #64: Beat The Wall! Race Day Nutrition with Andy Blow
Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration. Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg
CHAPTERS
00:00 avoid this race nutrition mistake 01:53 welcome Andy! 02:41 other common mistakes with fueling 02:26 race distance, intensity and carb intake 08:25 digestive system, tolerance 13:06 development of energy gels 16:47 cramp! 21:47 science of sweat 26:29 electrolyte deficiency 29:50 online electrolyte calculator 31:22 weather conditions and nutrition intake 34:52 gel consistency and flavor 36:42 salt pill tactics 38:17 side-aches (stitch) 41:20 journaling to identify areas for improvement 44:15 relax, it's not over 'til it's over! 49:11 gender and fueling + hydration 52:06 find out more about Precision Hydration 53:44 closing thoughtsMORE ABOUT ANDY BLOW
Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.
FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE:
Website: https://visit.pfandh.com/Flo10 The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall Book a Sweat Test: https://visit.pfandh.com/flosweattest Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ Strava: https://www.strava.com/clubs/104959 Twitter: https://twitter.com/precisionfandh/YOU CAN FIND ME, FLORIS GIERMAN HERE:
My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy
Fri, 28 Apr 2023 - 56min - 46 - #63: MAF low heart rate training with 2:44 marathoner Wissam Kheir
Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base.
Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I
MORE ABOUT WISSAM
Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak.
FIND WISSAM HERE:
Strava - https://www.strava.com/athletes/20155392 Instagram - https://www.instagram.com/wissamkheir Lebanese American University profile - https://bit.ly/3GMnSCCYOU CAN FIND ME, FLORIS GIERMAN HERE:
Podcast: https://extramilest.com/podcast/ My Personal Best Coaching Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comCHAPTERS
0:00 Frustrations with MAF low heart rate training 00:02:46 Sponsors: PATH projects, LMNT 00:05:12 welcome Wissam! 00:06:16 from no pain - no gain, to MAF 00:13:19 dealing with early stages of MAF training 00:17:39 running from a psychological perspective 00:20:35 progress and breakthrough with low heart rate training 00:23:56 first marathons, to improvements through MAF 00:31:24 dealing with a hot climate and sauna in Winter 00:35:34 goal setting, discipline, self-actualisation, context of culture 00:38:26 always ready with MAF, 100 mile self-navigated run 00:42:55 getting out of your comfort zone, dealing with pain, race pace 00:49:05 the MAF population: being humble and being obsessive 00:53:52 bike accident 00:55:29 Ironman 01:00:52 combining family life with training, finding time 01:02:24 being selective, adaptive behaviours, the company you keep 01:06:36 recovery tools 01:07:37 nutrition, intermittent fasting, high training volume 01:14:17 ice bath, working with discomfort 01:16:01 training and racing goals / bucket list 01:20:03 closing thoughtsAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only)
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO
🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 30th from the YouTube comments.🚨
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com/.
Fri, 14 Apr 2023 - 1h 22min - 45 - #62: Kate's Incredible Running Transformation, How She Did It
Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.
Kate Martini Freeman improved from a 4:59 marathon to a 2:58 marathon. She is an endurance athlete, running coach & mother of 2 young kids. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her over the years.
Watch this full interview on YouTube: https://youtu.be/Y_vmzyPpsgU
Chapters:
00:00:00 Push it, keep trying! 00:02:45 Sponsors: LMNT, HVMN 00:05:15 Kate's backround as a runner, how it all started for her 00:07:59 Her first marathon at Kona, Hawaii 2002 00:12:07 From 4:59 marathon to BQ and Sub 3 00:14:08 Her first experience cheering on at the Boston Marathon 00:16:04 Kate's thoughts on pace, strength training, hills, trails, etc 00:18:34 Bringing road athletes to the trails 00:19:28 Common mistakes are by athletes 00:22:52 How Kate deals with the tough spots in a race 00:29:37 How to deal with running injuries 00:37:04 How to deal with colds and illnesses during training 00:39:34 Similarities among successful athletes 00:42:14 Differences in training for younger and older athletes 00:45:28 Differences in training and racing for women and men? 00:47:14 Training and racing strategies 00:49:14 Setting big goals and why Kate performed standup comedy 00:54:24 Dealing with motivation to workout 00:57:14 What recommendation would Kate give a younger version of herself 00:59:12 Any closing thoughts for athletes looking for to improve further 01:00:27 Free weekly newsletter Extramilest.comFIND OUT MORE ABOUT KATE AND COYOTES RUNNING
Kate IG - https://www.instagram.com/freemartini/ Coyotes IG - https://www.instagram.com/coyoterunning/ Website - http://www.coyoterunning.com/ Coyotes FB - https://www.facebook.com/groups/98044145946YOU CAN FIND ME, FLORIS GIERMAN HERE:
YouTube: https://bit.ly/Flo-YT My Running Coaching Program - https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by May 30th from the YouTube comments.
Fri, 31 Mar 2023 - 1h 01min - 44 - #61: Trail Running Wisdom, With Trail Runner Nation Scott & Don
A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded.
We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner.
Watch the full YouTube interview at: https://youtu.be/2k9O2DF5c4Y
CHAPTERS
00:00 Intros 3:56 Welcome Scott and Don! About Trail Runner Nation. 8:22 Starting out running, transition to trail 14:42 Early lessons in trail running 21:39 Why people run mostly road vs trails 23:12 Community 29:02 Kids 'n' trails, "one is greater than none" 30:11 Running gear & safety considerations 34:18 Things you can't run without… 39:32 Running identity 45:17 Small habits, motivation 47:07 Common lessons from podcast guests 52:40 Recommendations to get into trail running 58:40 Don's 200-mile races 1:06:35 Crewing for trail / ultra races 1:08:48 Where to find Don and Scott 1:09:30 Closing thoughtsSubscribe on YouTube and hit the bell to see new videos: https://bit.ly/Flo-YT
Thanks to LMNT for sponsoring this podcast! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Scott Warr and Don Freeman are experienced non-elite trail runners, located in Northern California. Trail Runner Nation is one of trail running's oldest and most downloaded podcasts. I love the TRN podcast and have been listening to them for 10+ years. This is how I initially discovered Dr Phil Maffetone, Dr Mark Cucuzzella and several others.
This conversation was a blast to record because Scott and Don have stories for days from their trail and ultra adventures.
FIND OUT MORE ABOUT DON, SCOTT AND TRAIL RUNNER NATION:
Website - https://trailrunnernation.com/ Twitter - https://twitter.com/WeAreNation Instagram - https://www.instagram.com/trailrunnernation/ Facebook - https://www.facebook.com/TrailRunnerNation/ All TRN episodes - https://trailrunnernation.com/category/podcasts/YOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ YouTube: https://www.youtube.com/@FlorisGierman Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Subscribe to my weekly running newsletter: https://extramilest.com/subscribe/LINKS AND TOOLS MENTIONED:
Trail Runner Nation https://trailrunnernation.com/ Born to Run (book) by Christopher McDougall https://amzn.to/3ZTHWdF Extramilest Show #59 - Coach Jimmy Dean http://bit.ly/42cuVxn Atomic Habits (book) by James Clear https://amzn.to/3ZOeUw2 Vibram 5 Fingers https://amzn.to/3FtpAYL Tahoe 200 http://bit.ly/3LqjgFo Bigfoot 200 http://bit.ly/3Tj1W74 Cocadona 250 https://cocodona.com/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 17 Mar 2023 - 1h 13min - 43 - #60: Running on Ketones and Carbs, with Michael Brandt
Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how to optimize your energy levels, innovations in the keto space, and more!
Watch the full YouTube interview at: https://youtu.be/4xAgnVfCZhc
🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by April 30th.🚨
Chapters:
0:00 Intros 4:28 Welcome to Michael Brandt 6:09 Engineering approach to the human body 9:16 Glucose and ketone energy systems 12:00 Benefits of ketones and ketosis 18:50 US Department of Defense (special ops) contract 20:53 Pioneering ideas and use cases 25:41 Finding the right products in a crowded market 34:26 Self-actualisation through fuel and experimentation 39:31 Protocols for being optimal with ketosis 42:37 The spike and crash profile 45:56 Human body as a platform 49:11 Keeping it simple 51:25 Intuition 52:37 Fuelling for Marathon training and racing & life! 57:46 Healthy scepticism 1:01:03 Running as the parent sport 1:04:07 Michael's own protocol for implementing Ketone IQ and other products 1:07:28 Energy used by the brain 1:10:10 Developments in the nutrition space, traumatic brain injury 1:15:52 Where to find/follow Michael 1:16:30 Closing thoughts 1:17:36 OutroSubscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
FIND OUT MORE ABOUT MICHAEL BRANDT:
Instagram: (@bdm_runner) https://www.instagram.com/bdm_runner TikTok: https://www.tiktok.com/@bdm_runner YouTube: https://www.youtube.com/@bdm_runner Twitter: https://twitter.com/bdm_runner Website: michaelbrandt.co Strava: https://www.strava.com/athletes/22928004YOU CAN FIND ME, FLORIS GIERMAN HERE:
My Running Coaching Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.
Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ.
Fri, 03 Mar 2023 - 1h 19min - 42 - #59: How To Crush Your Running Goals, With Coach Jimmy Dean Freeman
This is one of my favorite interviews I've ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20 years, over all distances from 5k, 10k and half marathon, to full marathon and ultra distances.
Watch the full YouTube interview at: https://youtu.be/9MB2HII200w
CHAPTERS
0:00 start video 8:30 Jimmy's background as a runner, his first 10K event at 9 years old. 12:35 Favorite; track, treadmill, trail, road? 15:30 Jimmy's coaching history 19:00 Process orientation vs. outcome orientation 21:05 The War Room, race strategy 24:00 Discomfort levels and how quickly things can turn 25:55 Finding flow in racing and in daily life 33:40 The glass ceiling 45:00 Going after BIG goals 49:30 Injury and form dysfunction 52:25 Running relaxed, being present 53:10 When do you back off in training? 55:55 Best ways to recover 58:40 A Heart Rate Monitor and training without one 1:01:25 Dealing with colds and illness. Below the neck "rule" 1:07:05 Nailing your pre race taper 1:09:40 Recovery based on age and gender 1:12:55 Why Jimmy is a running coach? 1:14:50 Learning from mistakes (the hard way) 1:18:27 Closing thoughtsSubscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Jimmy is known for getting inside his athletes' heads and his emphasis on training the mind like a muscle. Since 2002, he has coached more than a two-thousand adults (and young people) to run further and run more efficiently by creating an uplifting environment to propel people to break through self-imposed glass ceilings. Jimmy has been running competitively for 30 years (200+ races, including the Angeles Crest 100, the Western States 100 and Badwater 135) and has over 14 years of coaching experience tackling ultra endurance over the last decade. He has helped many runners & athletes to complete their first ultra races and 100 milers, and has personally completed 28+ races of 50 miles (or further) while failing to finish 5 races over that stretch. Personal bests include a 1:18 Half Marathon, 2:56 Marathon, 3:56 50k, 7:07 50 miler & 17:34 100 miler. Jimmy is also the father of two kids who can out-endurance him any day.
Jimmy Dean Freeman and his wife Kate Martini Freeman coached me, Floris Gierman, for several seasons when I started running more serious in 2013. They are both incredible runners and coaches at http://www.coyoterunning.com/
FIND OUT MORE ABOUT JIMMY DEAN FREEMAN:
Website - http://www.coyoterunning.com/ Coyotes FB - https://www.facebook.com/groups/98044145946 Coyotes IG - https://www.instagram.com/coyoterunning/ Jimmy IG - https://www.instagram.com/coachjimmydean/YOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comLINKS AND TOOLS MENTIONED:
Video: Los Angeles Marathon 2022 - https://youtu.be/CzNHZA_Kejs Video: My First 100 Mile Run, Long Beach to San Diego - https://youtu.be/1CAxzM2mkrc Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686 Newsletter Extramilest - www.extramilest.com/subscribe Personal Best Program: https://www.pbprogram.com/ Website - http://www.coyoterunning.com/ PATH projects - https://pathprojects.com/Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Fri, 17 Feb 2023 - 1h 20min - 41 - #58: How to run healthy & strong, with Dr. Mark Cucuzzella (2:24 marathoner)
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a doctor, an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. Watch the full YouTube interview at https://youtu.be/C8rxNRDPMCI
CHAPTERS:
03:23 the roots and growth of low heart rate training 12:41 learning from the best 15:11 starting out with low heart rate training and troubleshooting 20:21 balancing high and low intensity workouts 23:54 lactate shuttle, earning the right to do interval training 32:14 lactate testing 35:16 continuous glucose and heat rate monitoring 39:55 important blood work for athletes 53:49 medical concerns before training 56:42 running form, recreational and elite 1:03:22 running relaxed, race mantra, coping with discomfort 1:05:34 blue zones, Harvard longitudinal study of ageing 1:10:03 more about Dr. Mark 1:12:59 closing thoughtsSubscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
ABOUT DR MARK CUCUZZELLA:
Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle.
LINKS AND TOOLS MENTIONED:
Lydiard Foundation - https://www.lydiardfoundation.org/ Dr. Stephen Seiler TED Talk - https://youtu.be/MALsI0mJ09I The Borg scale - https://bit.ly/3HVlRF7 Polar OH1 heart rate monitor - https://amzn.to/3js4Vg3 Harvard longitudinal study of ageing - http://bit.ly/3jqglB1 Dr Mark Cucuzzella's running store - www.tworiverstreads.com Nutrisense: https://bit.ly/3Xebylh Continuous Glucose Monitor (CGM) - https://bit.ly/3Xebylh If you'd like to try NutriSense, the code FLO25 will give you $25 off the first month. LMNT electrolytes, free sample pack with any purchase: http://DrinkLMNT.com/FLOAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
PODCASTS MENTIONED:
Dr Mark Cucuzzella, Round 1, Extramilest Show #18 - https://youtu.be/wCbr-dkUi7Q Dr Phil Maffetone, Extramilest Show #3 - https://youtu.be/_TPrenWWK9U Dr Phil Maffetone, Extramilest Show #8 - https://youtu.be/PWQOdquPTQ8 Dr Phil Maffetone, Extramilest Show #39 - https://youtu.be/DyE2J5pcWcA Mark Allen, Extramilest Show 5 - https://youtu.be/YlBUJTIggyA Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk Kilian Jornet on Extramilest Show #52: https://youtu.be/OJZO-t6O5Bk Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTDFIND DR. MARK CUCUZZELLA HERE:
Book: www.runforyourlifebook.com Personal site: www.drmarksdesk.com Education Site: www.naturalrunningcenter.com Store: www.tworiverstreads.com Event Series www.freedomsrun.orgYOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode?
Fri, 03 Feb 2023 - 1h 15min - 40 - #57: How to Improve As A Runner, 4:53 to 3:33 Marathon at age 63, with Andrea Hudson | MAF Training
Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at the 2022 Berlin Marathon.
Andrea has been a member of our Personal Best running coaching program since 2020. To find out more about our running coaching program, go to PBprogram.com
Watch the full video on my YouTube channel at https://youtu.be/LC3Y64lK1TI
I hope you enjoy my conversation with Andrea Hudson.
Chapters:
00:00 Andrea and Floris intros 02:45 Group running 04:58 Andrea's running journey 14:35 Low heart rate training and race improvements 19:52 Marathon Majors and training cycle going in 26:52 Race day strategy: Berlin Marathon 29:59 Sickness on race day! (London Marathon) 36:10 When it gets tough in the marathon 37:29 Mistakes runners make 38:11 Adventures in CGM's (Continuous Glucose Monitor) and how we eat 41:48 Recommendations for starting out with low heart rate training 43:49 Reducing stress, visualisation, embracing the weather 47:13 Recovery, brutal foot massage 51:01 What's next? Goals! 55:18 Closing thoughts 56:58 Outro FlorisAffiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
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LINKS AND TOOLS MENTIONED:
Maurten gel - https://www.maurten.com/ Ucan hydrate - electrolytes - https://amzn.to/3v0ZVAW Oura ring - https://ouraring.com/ NutriSense CGM - https://bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25) Kneipp German bath salts - https://amzn.to/3YxGQUL Vibrating foam rollers - https://amzn.to/3Yzs3Ja Personal Best Program: https://www.pbprogram.com/.
YOU CAN FIND ANDREA HUDSON HERE:
Strava: https://www.strava.com/athletes/16598442 Instagram: https://www.instagram.com/senorahudson/ Facebook: https://www.facebook.com/andrea.hudson.777.
YOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
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Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Tue, 20 Dec 2022 - 57min - 39 - #56: Massive Running Improvements, 3:34 to 2:27 Marathon with Gareth King | MAF Training
I'm giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.
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Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve.
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Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg
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Some of his race PB's are:
5k 15:33 (PB) HM 1:09:57(PB) Marathon 2:27:10(PB) 50k 2:55:48 (NI and Ulster Record) 100k 6:32:05 (NI and Ulster Record).
Chapters
0:00 Intro 3:29 Running journey from first marathon 7:02 Beginning MAF training 11:34 Nutrition and MAF 20:09 Flexibility with workouts and family 24:05 Adding speedwork to training 30:09 Race time improvement, massive hike in training volume 41:06 Running for Northern Ireland, on the road to 100K 44:43 Fuelling for longer training runs and race day 49:26 Eating routine & habits 55:00 Patience and consistency 59:03 Sleep, pre-race nerves, doubt, success! 1:06:29 Pressure (or not) in racing 1:09:41 Mindset during racing 1:12:09 Closing thoughts for runners 1:14:17 Gareth on social media 1:15:36 Next race, closing thoughts 1:17:45 Outro Floris#maftraining #sub3marathon #runfast #marathontraining #ultramarathon
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Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts.
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Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
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LINKS AND TOOLS MENTIONED:
Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 Personal Best Program: https://www.pbprogram.com/.
YOU CAN FIND GARETH KING HERE:
Instagram: https://www.instagram.com/gazkingruns/ Facebook: https://www.facebook.com/profile.php?id=100006968929416 Strava: https://www.strava.com/athletes/8328371.
YOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com.
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
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Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
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For this episode I'm giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.
Thu, 08 Dec 2022 - 1h 18min - 38 - #55: Race Faster By Training Slower, with 2:49 Marathoner Astrid Feyer | MAF Training
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB! Watch the full video on my YouTube channel at https://youtu.be/yCrFBO80q_E
CHAPTERS:
0:00 Intro Astrid Feyer 3:48 How it all started, running journey 9:10 Run camp trip Stellenbosch (South Africa) 12:04 No pain no gain, knee operations 13:12 Move to Australia, running and racing again 18:14 Sub 3-hour marathon goal 19:43 A new physio and Maffetone's Big Yellow Book 22:02 Personal Best program, MAF training 25:57 Back to racing, chasing sub 2 hours 50 minutes 31:52 Virtual London Marathon 33:31 Marathon training and preparation 37:47 MAF test updates 39:49 Training volume and parenting 42:54 London, for real! 47:49 Meeting one of your heroes 50:22 Tips for runners 51:12 New York Marathon 52:59 Activities while injured 54:52 Nutrition and high training volume 56:31 Outro#maftraining #sub3marathon #runfast #marathontraining
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
LINKS AND TOOLS MENTIONED:
Phil Maffetone Big Yellow Book of Training & Racing - https://amzn.to/3u3FT8H Personal Best Program - https://www.pbprogram.com/ LMNT Electrolyte Drink - https://drinklmnt.com/ NutriSense CGM - https://bit.ly/3XebylhYOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO
Mon, 28 Nov 2022 - 57min - 37 - #54: Ryan Hall on Strength Training for Runners
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching. Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw
CHAPTERS:
0:00 Intro Ryan Hall 2:59 Finding running as a kid 6:27 Running coaching 7:22 Ryan's own training 11:37 Strength training for runners 18:45 Nutrition and strength for runners 22:02 Consistency, avoiding injury 23:50 Mobility for running 26:12 Run Free training program 33:43 The carbon-plated running shoe 35:22 Grand Canyon running 39:45 Love the pain cave 41:47 Relaxation and running 42:41 The pitfalls of comparison with others 43:49 Natural body weight 47:24 Family connections, cross-training 48:30 Failure, spiritual journey 54:30 Ryan's book: Run the Mile You're In 59:05 Find Ryan here + Hall Steps Foundation. 1:02:18 Paying attention to your passions 1:03:52 OutroSubscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
ABOUT RYAN HALL:
Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That's a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners.
FIND RYAN HALL HERE:
Instagram: (@ryanhall3) https://www.instagram.com/ryanhall3 Twitter: https://twitter.com/ryanhall3 Facebook: https://www.facebook.com/ryanhall3 Website: https://blog.ryanandsarahall.com Foundation: https://www.facebook.com/TheHallStepsFoundation/ Run Free Training: https://runfreetraining.com Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzavYOU CAN FIND ME, FLORIS GIERMAN HERE:
Podcast: https://extramilest.com/podcast/ Personal Best Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Tue, 22 Nov 2022 - 1h 04min - 36 - #53: Nutrition for Runners, CGM & Optimizing Health | Kara Collier from Nutrisense
Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health. Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM
Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/.
If you'd like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.
CHAPTERS:
0:00 Intro 1 (Kara Collier) 1:07 Intro 2 (Floris) 3:34 What is a Continuous Glucose Monitor (CGM)? 6:25 Individual experiences with food 9:27 Normal range to be in, for non-diabetics 11:16 Heart Rate training 13:04 Fasted glucose level 13:56 Correlation between energy and glucose levels 15:47 First Pillars of glucose control: Nutrition 21:30 Melatonin levels in evening or at night 23:25 Fasting, snacking, meal prep and Circadian rhythms 30:00 Second pillar of glucose control: Movement 35:33 Third pillar of glucose control: Stress Management 41:18 Fourth pillar of glucose control: Sleep 44:36 Training intensity and glucose levels 48:26 Floris' Chicago Marathon 2022 data 57:44 More on Nutrisense and Kara 58:52 Fueling for athletes - rules of thumb 1:01:13 Closing thoughts (Floris) – Nutrisense discountSubscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete!
She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.
LINKS AND TOOLS MENTIONED:
Nutrisense: https://www.nutrisense.io/ Continuous Glucose Monitor (CGM) - https://www.nutrisense.io/quiz/start If you'd like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month. Oura Ring: https://ouraring.com/ Chicago Marathon video Floris: https://youtu.be/-6X3p9klA5EFIND NUTRISENSE AND KARA COLLIER HERE:
Instagram: https://www.instagram.com/nutrisenseio Facebook: https://www.facebook.com/nutrisenseio Twitter: https://twitter.com/nutrisenseio TikTok: https://www.tiktok.com/@nutrisenseio Website: https://www.nutrisense.io/YOU CAN FIND ME, FLORIS GIERMAN HERE:
Podcast: https://extramilest.com/podcast/ Personal Best Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.comABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
Thu, 03 Nov 2022 - 1h 01min - 35 - #52: Kilian Jornet Round 2, Training Advice & UTMB Lessons
This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and UTMB 2022. Full YouTube interview: https://youtu.be/cU7cNo7ZwUk
Chapters:
0:00 Start 3:42 Recovery from UTMB 5:42 Kilian's thoughts on recovery tools 7:10 Sleep and rest 8:32 Does Kilian work with a physical therapist or chiropractor? 9:41 UTMB - how Kilian felt going into race day 14:10 Does Kilian still experience race day nerves? 17:21 Kilian's UTMB race strategy 19:50 UTMB heart rate data Kilian 21:15 Running the first 60km with Jim Walmsley 22:30 Kilian's HR going too high, letting Jim go 25:45 How Kilian reset mentally from negative to fighting 26:35 Details of Kilian's winning UTMB move 29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol 32:00 Kilian's nutrition & hydration strategy for ultras 35:30 Thoughts on fasted running 37:20 Body adaptations change during the season 39:15 Kilian's background with anxiety and stress 42:35 How Kilian used to deal with anxiety 45:20 Kilian's approach to strength training, mobility and cross training 46:56 Advice to non elite runners for strength training 49:06 How has Kilian grows from failure? 52:18 How to balance low intensity training and high intensity 54:48 Why Kilian avoids zone 5 training 55:23 Advice for athletes to enjoy trail & ultra running 57:35 Parting thoughts Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YTLINKS AND TOOLS MENTIONED:
► Kilian Jornet's UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet
► Analyzing Kilian Jornet's Data to Help You Improve! - https://coros.com/stories?kilian-jornet
► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn
► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51
► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M
► Maurten - Gel 100 - https://bit.ly/3ts454S ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV ► COROS APEX Pro watch: https://amzn.to/3PToyIX► Nnormal: https://www.nnormal.com/
► Above the Clouds Book: https://amzn.to/3OTYYlH
► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd
► Athlete Climate Academy: https://bit.ly/3ROCFzM
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND KILIAN JORNET HERE:
► Instagram: https://www.instagram.com/kilianjornet/
► Strava: https://www.strava.com/pros/5452411
► Twitter: https://twitter.com/kilianj
► YouTube: https://www.youtube.com/user/kilianjornet
► Website: https://www.kilianjornet.cat/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨BIG GIVEAWAY!! I'm buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨
Fri, 09 Sep 2022 - 1h 01min - 34 - #51: Kilian Jornet's Advice to Improve Your Running
Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running.
Full YouTube interview: https://youtu.be/OJZO-t6O5Bk
Chapters:
0:00 Intro Kilian Jornet 3:28 How Kilian trains to prep for races 5:45 Two a day workouts 6:58 How Kilian measures training intensity 10:15 Intensity zones after cardiac drift 13:13 Mistakes many runners make with training intensity 18:15 How Kilian tracks his training, with volume, terrain and intensity 20:18 Altitude training, with lower blood oxygen levels 22:25 Training different adaptations 24:13 Product development in wearables 27:09 How Kilian journals every workout 29:55 Advise to other runners to improve their journaling 32:40 How Kilian goes about training his mind for discomfort 37:42 Find what motivates you to perform the best 39:30 Training adaptations for altitude 42:07 Sleeping and training in altitude tent? 43:15 Heat training 44:25 Any Aha moments in Kilian's training journey? 47:15 How is Kilian able to combine training, parenting and working? 50:01 How Kilian brings his kids on outdoor adventures 51:02 Kilian's books 52:14 Training for the Uphill Athlete book 53:48 Advise to runners to improve their training and racingSubscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
LINKS AND TOOLS MENTIONED:
► Above the Clouds Book: https://amzn.to/3OTYYlH
► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd
► Nnormal: https://www.nnormal.com/
► COROS APEX Pro watch: https://amzn.to/3PToyIX
► Extramilest Show with Eliud Kipchoge on Running Advice: https://extramilest.com/47
► Extramilest Show with Patrick McKeown on Breathing Techniques: https://extramilest.com/30
► Extramilest Show with Wim Hof on Breathing Techniques: https://extramilest.com/wimhof
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND KILIAN JORNET HERE:
► Instagram: https://www.instagram.com/kilianjornet/
► Strava: https://www.strava.com/pros/5452411
► Twitter: https://twitter.com/kilianj
► YouTube: https://www.youtube.com/user/kilianjornet
► Website: https://www.kilianjornet.cat/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨BIG GIVEAWAY!! I'm buying and giving away a COROS APEX Pro, valued at $399. The same Multisport GPS Watch Kilian uses. To enter, subscribe to my channel and comment below: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨
Tue, 02 Aug 2022 - 57min - 33 - #50: Dr. Stephen Seiler on 80/20 Training
"You don't have to go that hard every day in training with the high intensity sessions. You're building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you're going to be in trouble…" - Stephen Seiler PhD
Video version of this interview. Dr. Stephen Seiler (Twitter) is a well known Exercise Physiologist, located in Norway. You might have heard of the 80/20 rule of endurance training, meaning performing 80% of your workouts at a low intensity and 20% at a higher intensity.
Professor Stephen Seiler has studied the training habits of many world class endurance athletes and discovered the 80/20 Rule that also applies to endurance training. This has been a remarkable counter intuitive trend, however this polarized approach is now widely accepted by coaches and athletes around the world.
In this podcast we talk about exercise physiology and training adaptations, particularly for endurance sports.
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🚨 BIG GIVEAWAY! For this 50th episode of the Extramilest Show, I'm giving away a $150 gift card from PATH projects, the only clothing I use for my running. Many women enjoy the PATH projects gear as well, the running shirts, beanies and hats.
I'm also giving away a lifetime membership to my Personal Best running coaching program. This PB program is valued at $297.
To enter for a chance to win one of these prizes, let me know here in the YouTube comments: what was your favorite takeaway, lesson or quote from this episode? 1 winner will be picked at random.
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SHOW NOTES 4:45 How did Dr. Seiler get involved in exercise science? 8:30 Growth of exercise science 13:40 Alternatives to the No Pain No Gain mentality 18:50 Training zone intensities 25:00 How 80/20 training can also benefit the recreational runner. 29:30 How hard to do high intensity training? 35:45 Balancing being a dad and coaching his daughter Siren Seiler 40:40 Male vs female athlete difference 45:25 Being healthy to reach max performance 48:50 His research with rats 52:10 Impact of stress on training adaptations 55:25 Balancing training and personal life 1:01:50 Breathing intensity vs heart rate intensity 1:08:30 Nasal breathing experiences 1:13:35 Entrainment, linking of breathing and movement pattern 1:18:58 Dr Seiler on ResearchGate 1:20:34 Closing thoughts 1:21:35 BIG giveaway contest, leave a comment to enter TOOLS AND RESOURCES MENTIONED: Seiler's Hierarchy of Endurance Training needs The Complete Book of Running Harvard Fatigue Laboratory Molly Seiler Olympic performance Polar OH1 - arm heart rate strap Eliud Kipchoge interview Extramilest Show Wim Hof interview Extramilest Show Patrick McKeown interview Extramilest Show BIG Enter to Win Contest for Episode #50FIND DR SEILER HERE:
Twitter YouTube Research GateYOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program Website Strava Instagram Extramilest Show PodcastThu, 23 Dec 2021 - 1h 22min - 32 - #49: From 3:59 Marathon To 2:34, with Danny Huibregtse
Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that's incredible!! We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to improve. Danny and I first connected the summer of 2019. Danny has been a part of our Personal Best Training Program and it has been really exciting to follow his training and racing progress over time. Our Personal Best Program is a running coaching program and we often focus on MAF low heart rate training and race day strategies. To learn more, check out PBprogram.com I hope you enjoy my conversation with Danny Huibregtse. Full video of this conversation is on YouTube: https://youtu.be/dW2cK6r7UoA FIND DANNY HERE: ► Strava - https://www.strava.com/athletes/39154584 ► His 2:34 PB on Strava - https://bit.ly/danny-PB-strava YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast SHOW NOTES
0:00 intro Danny 3:55 Danny's running background 6:18 His first marathon in 2008 at age 18 10:25 Pilot training, minimal running 11:55 3rd marathon, still bonking bad 14:10 MAF training experience 15:25 Chi-Running 19:05 Overcoming challenges MAF training 23:05 Changes in nutrition approach 28:00 His first sub 3 marathon goal mindset 31:25 Speedwork after base building 34:25 From 3:38 to 3:08 marathon improvement 36.30 Mindset limiting factor 37:20 From 3:08 to 2:34 marathon improvement 37:55 Training volume 40:55 Tapering for the big Rotterdam dam 43:25 Race day recap 52:05 Any concerns about blowing up? 54:05 The feeling of finishing in 2:34, a 34 minute PB 56:05 Energy management throughout a race 58:55 Nasal breathing 1:01:35 Importance of thinking big 1:05:53 Recommendations to improveBOOK MENTIONED:
Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbTTue, 14 Dec 2021 - 1h 12min - 31 - #48: Achieve Your Goals, with Sally McRae
Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler. She is one of the most real, inspiring and positive people I have ever met. Sally is a trainer, coach, and mother of two active kids. She is sponsored by Nike, COROS, Leki, Spring Energy, UltrAspire, Igloo, Sidekick, and LyveCap. We discuss mental training, pushing the limits, work / life balance, Badwater 135, strength training and more! YouTube video of this interview: https://youtu.be/eXoL5f_Gf1g Chapters:
0:00 Intro Sally McRae 4:15 Sally's athletic background 6:23 Dealing with her moms death at age 17 8:49 How soccer and sports connect people 9:58 Inspiring others through running 11:42 Time management for a busy pro athlete mother 18:58 Badwater 135 mile race 22:48 Difference between Badwater in 2018 and 2021 26:48 Importance of humbling experiences in running 28:20 Mindset and believe 29:43 Study your race environment 32:03 Discomfort teaches us to grow 38:44 The power of how we respond to situations 41:16 Last miles to winning Badwater 135 45:37 Mindset to make or break you 46:37 Judgment from outside world 51:37 Social media behavior 55:37 Sally's first photoshoot with Nike 1:01:03 Strength training for runners, why / how 1:06:03 Sally's strength running app 1:09:37 Connect with Sally 1:10:21 Recommendations for athletes to improve 1:12:28 Closing thoughts + next episode"Failures, letdowns, mistakes, flaws, they do not define your value. In fact, those were never supposed to be limiting factors. All those things are supposed to propel us to something better."
I'd love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments.
FIND SALLY MCRAE HERE:
► Website: https://www.sallymcrae.com
► Strength App: https://my.playbookapp.io/sally-mcrae
► Instagram: https://www.instagram.com/yellowrunner
► Youtube: https://www.youtube.com/user/coachsallymcrae
► Podcast: https://bit.ly/choose-strong-podcast
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Website: https://extramilest.com
► Personal Best Program: https://www.pbprogram.com
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Podcast: https://extramilest.com/podcast
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This episode is brought to you by PATH projects running apparel. PATH makes premium running shorts, baseliners, shirts and hats.
Recently PATH projects won Runner's World Gear of the Year award for the 2nd time. This time for the Pyrenees hooded running shirt, it's a shirt that I wear daily too. You can find out more at https://pathprojects.com/Sat, 20 Nov 2021 - 1h 14min - 30 - #47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites
Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for the marathon. This episode is not available in podcast format, and can only be found on my YouTube channel in video format https://youtu.be/7E6TNeoOC3Y The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots. Last week I had the honor to sit down twice with Eliud, once on Zoom and once in Eugene, Oregon. He was fresh off his 2nd Gold Medal at the Olympics in Tokyo. He shares insights about his training (yes, he also trains by heart rate), what sets him up for success, his new movie The Last Milestone, advice for non-elite athletes to race faster, and much more. I am super excited about this special episode with Eliud Kipchoge. I can't wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://youtu.be/7E6TNeoOC3Y
Sat, 28 Aug 2021 - 01min - 29 - #46: MAF Training and Longevity with Ben Edusei
Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach.
We have really gotten to know each other very well over the past 18 months, when we talk 1 on 1 about a variety of topics.
Ben is also one of our coaches in our Personal Best Training Program, where he has created several follow along workout routines.
He is a father, ex-elite footballer, speaker and a strong runner, with a half marathon PB of 1:27 so far.
Ben has a degree in Sports Science, is a qualified plant-based Nutritionist and also coaches in epigenetics.
I had a blast catching up and recording our conversation. I hope you enjoy this as well.
FIND BEN EDUSEI HERE:
Website: https://www.benedusei.com/ Instagram: https://www.instagram.com/ben_edusei/ Strava: https://www.strava.com/athletes/45106672 Youtube: https://bit.ly/3elv1eW Facebook: https://www.facebook.com/ben.edusei Contact: ben@benedusei.com/YOU CAN FIND ME, FLORIS GIERMAN HERE:
Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgiermanShow notes:How Ben got into running, background in football (soccer) [03:10] Transition from higher intensity training and away from injury, a personal turning point [08:32] Finding new training approaches [12:05] Integrating mobility (strength and flexibility) training into coaching [14:30] Archetypal positions, incorporating movements into daily life [19:01] First experiences with MAF low heart rate training [23:21] Running below MAF, taking to the trails! [29:04] Elevation gain, physical benefits to hill training [35:07] Frustrations in MAF training, looking at lifestyle factors [36:22] Floris and Ben talk about stress management [39:22] Knees over toes and backwards walking and running [44:10] Add a sled! Resistance [51:29] Epigenetic profile testing [53:49] Protein [56:50] The word "perfect" [57:40] Floris on a questionnaire from Ben and optimizing energy levels [58:38] Getting in touch with Ben [01:00:08] High level thoughts from Ben about training [01:01:55] Racing goals? [01:06:02] Following Ben online [01:10:10]Mon, 26 Jul 2021 - 1h 11min - 28 - #45: From Paralyzed to Running a Fast Marathon, with Ash Lewis
Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges. At age 28 he had a staph infection that resulted in being paralyzed from his waist down. This spinal injury resulted that he was in a wheelchair and had to completely learn how to walk again. Fast forward 9 years and Ash just completed his 2nd marathon in 3 hours and 7 minutes. We discuss Ash's running journey, his experiences with MAF low heart rate training and great advice to those experiencing challenges in training, racing and life. YOU CAN FIND ASH LEWIS:
Strava: https://www.strava.com/athletes/56526119 IG running: https://www.instagram.com/runningtattooartist/ IG tattoo: https://www.instagram.com/ashlewistattoo Spinal Research Charity Page: https://bit.ly/ash-charity-page YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgiermanSHOW NOTES
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)Tue, 22 Jun 2021 - 56min - 27 - #44: Lessons From 60+ Years of Running with Walter Liniger
Walter Liniger, 69 years young is a strong runner from Switzerland. He ran his first race at age 7, his marathon PR was set at 2:38 in 1988 in Basel. For many years he trained mostly at a high intensity, often out of the door and … full throttle.
In his late sixties he wanted to find a different approach to training and racing. He discovered the approach of MAF training.
His goals changed now not to chase the fastest times but to finish a race in healthy conditions and enjoying the journey.
About a year and a half ago Walter joined the Marathon PR Program to get practical information, advice and guidance with a holistic approach to training and racing.
It has been exciting to follow Walter's running journey on his Strava. He is a big inspiration to me and many others in our program. Recently he ran his first Ultra of 100km at the age of 68. We discuss his running journey and things he has learned along the way.
If you'd like to find out more about our running coaching programs, check extramilest.com/training.
Hope you enjoy this conversation with Walter!
Watch this full interview on YouTube here: https://youtu.be/oJVYTfqNaXk
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YOU CAN FIND WALTER LINIGER ON STRAVA: https://www.strava.com/athletes/14888370
YOU CAN FIND ME, FLORIS GIERMAN HERE:
Marathon PR Training Course: https://extramilest.com/marathon/ 5K to Half Marathon Program: https://5ktohalfmarathon.com/program YouTube: https://www.youtube.com/c/FlorisGierman Strava - https://www.strava.com/athletes/1329785 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgiermanFri, 08 Jan 2021 - 1h 17min - 26 - #43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow
"If you're doing stuff which is longer, if you're doing stuff which is hotter, you need to understand your physiology in order to get things really right for you and invest the time in that investigation, to get the best out of yourself." - Andy Blow
Andy Blow is a leading figure in the world of sports hydration. He is a sports scientist and an expert in sweat, dehydration and cramping.
In his younger days he was an elite level triathlete and winner of an Xterra World title. Through his own challenges in training and racing he went down the rabbit hole of sports hydration. He is the co-founder of Precision Hydration, a company focused on a unique, personalized hydration solutions.
Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams and is an adviser to the Porsche Human Performance Centre.
In this episode we take a deep dive into hydration, sweat rates, effective ways to help athletes understand and manage their individual hydration needs and much more.
For anyone who wants to try Precision Hydration, the code EXTRAMILEST will give you 15% off your first order.
I'd like to share that we offer two online running coaching programs, developed by me, Floris Gierman. More info can be found at extramilest.com/training.
There are many ways that you can go about your training and racing on your own, but there are also athletes who like some more guidance and structure in their training and racing. This is where our running programs come in, with base building schedules from 2 to 10+ hours per week and race specific schedules for beginners, intermediate and advanced runners.
Reaching your goals also comes down to specific race strategies, mindset, nutrition, stress management and more. This was what our programs are all about.
More info can be found at: MarathonPRprogram.com or 5ktohalfmarathon.com
These programs comes with life time access to all training materials, so you invest in yourself ones and can keep using it. If you have any questions at all about the programs, just let me know by email.
Especially in these uncertain race times, these flexible training schedules are a great solution to easy adjust your plans and feel in control of your training.
Hope you enjoy this conversation with Andy!
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FIND ANDY BLOW HERE:
https://www.precisionhydration.com/ https://www.precisionhydration.com/performance-advice/ https://www.facebook.com/precisionhydration https://www.instagram.com/precisionhydration/ https://twitter.com/thesweatexperts https://www.strava.com/clubs/precision-hydration-104959YOU CAN FIND ME, FLORIS GIERMAN HERE:
Marathon PR Training Course: https://extramilest.com/marathon/ 5K to Half Marathon Program: https://5ktohalfmarathon.com/program YouTube: https://www.youtube.com/c/FlorisGierman Strava - https://www.strava.com/athletes/1329785 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgiermanThu, 24 Dec 2020 - 1h 07min - 25 - #42: Nutrition for Athletes & Disordered Eating with Tawnee from Endurance Planet
Tawnee is a holistic health and endurance sports coach, mother, multi-sport athlete, writer and speaker. She has a master's degree in exercise science, a bachelor's in journalism, is a certified sports nutritionist (CISSN-ISSN) and certified strength and conditioning coach (CSCS-NSCA).
Tawnee faced her share of health struggles behind the scenes. For 10 years, she experienced disordered eating and exercise addiction.
We discuss her personal journey and what she has noticed in other athletes that she works with. These are important challenges to talk about for both women and men.
We also discuss:
healing and recovery gut health intermittent fasting, ketosis blood tests, DNA and lifestyle analysisHope you enjoy this conversation with Tawnee!
FIND TAWNEE PRAZAK GIBSON HERE:
Website: https://www.coachtawnee.com Podcast: https://www.enduranceplanet.com IG: https://www.instagram.com/tawneegibson Twitter: https://twitter.com/tawneegibson Facebook: https://www.facebook.com/EndurancePlanetFIND ME, FLORIS GIERMAN HERE:
Strava - https://www.strava.com/athletes/florisgierman IG - https://www.instagram.com/florisgierman Extramilest website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Extramilest Facebook Group: https://bit.ly/2M3qP40SHOW NOTES
Welcome to the show Tawnee [03:01] Tawnee's running journey. An eating disorder and exercise addiction were pivotal in Tawnee's journey from power, to endurance sport. [04:44] how triathlon helped and hurt Tawnee. Do we have an honest relationship with sport, or do we have some unhealthy habits? [07:36] recovery journey. Dr. Phil Maffetone. Back to school. [14:03] disordered eating [18:16] blood, DNA and lifestyle analysis. Biological and Internal age. [24:10] intermittent fasting. Gut health. nutritional deficiencies. [27:39] change in approach – from "no pain no gain", to the present. [35:23] Endurance Planet podcast takeaways. Focus on the process. Support system. [41:23] Van life. Running and mindset. [45:13] Meditation retreat ~ Oryoki (mindful eating) [49:21] No phone! What about taking pics? [56:14] Heroes and mentors [01:00:15] Further information about Tawnee and Endurance Planet, online. (see Links above also) [01:03:17] Closing thoughts on becoming a healthier, happier and stronger athlete. [01:09:48] Tawnee asks Floris how his running is going. [01:10:43] Short workouts. Fitting it in whatever the season! [01:11:50]Links and tools mentioned:Orthorexia insidetracker.com Oryoki (mindful eating) Ryan Holiday (The Daily Dad) Tawnee bio - enduranceplanet.com Lucho bio - enduranceplanet.com Chrissie Wellington coachtawnee.com Endurance Planet – website | Instagram | TwitterFri, 04 Dec 2020 - 1h 08min - 24 - #41: Running injury prevention and recovery, with Nate Helming from The Run Experience
Watch this conversation on YouTube here.
Nate Helming (Strava) is a founder of The Run Experience, one of the largest YouTube running channels and online running coaching programs.
In this show, we discuss running injuries, mobility, flexibility and strength training. We dive into topics like stretching, foam rolling and running form. Nate has a tremendous amount of knowledge in these areas and his passion for passing this on to others is evident in his words and works!
We also talk about:
being your own advocate in training. mechanical deficiencies in the body. recovery tools and tips. and many other interesting points of reference. Links and tools mentioned: Ironman - Kona, Hawaii The Run Experience - YouTube The Run Experience - Instagram The Run Experience - website and blog The Run Experience app - Apple Store The Run Experience app - Google Play The Boys in the Boat, by Daniel James Brown (book) Casey Neistat (YouTube) Sidekick - recovery tools CBD oils and lotions massage / percussion guns nate@therunexperience.com (email)Show notes:
Growth of The Run Experience and Nate's running background, including the Boston Marathon as his first as a young student. [5:28] The perils of a basic running plan printed from the internet. Nate was playing a "high wire act" with his running where after 6-8 weeks, things can start to catch up with you, from a basis of poor habits and poor strength. [16:52] Nate talks about his development in Triathlon and Ironman, where his running background helped him. However, he now had a coach and niggling injury! This led Nate into the Strength & Conditioning world; where his perspective on what an endurance athlete is, was revised. [19:54] On training, mindset, habits and the hand-me-down knowledge that goes from generation to generation. Nate got into coaching through trying to help friends with injuries. He talks about the tools which can help with mechanical deficiencies, working by trial and error, challenging the range of movement. [26:30] Going from one:one, to one:many, seeing individual responses and patterns of behavior. Nate was tapped out, working 6-8 hours per day and building programs but loved the work. He then started to think about people who couldn't afford the classes or had practical issues getting to them. With his co-founder, Craig, they began to make some videos and start the YouTube channel and The Run Experience. [36:04] On running form issues and ways to improve. Two types of injuries i) sudden and unexpected ii) overuse injury. Being your own advocate. [42:52] The role of coaching, to go beyond just running and to have some focus on habits, strength and mobility. Advising coaches to not be afraid to set a higher bar for athletes. In building a team, find people with areas of expertise, rather than trying to be expert on everything yourself. We can't train like it's 1950 or 1910, the world has changed. [47:12] Boys in the Boat: a David and Goliath story. Coaching lessons, from a book about the 1936 Olympic US rowing team. [49:25] On feet: the long end of the kinetic whip. Over-striding, heel-striking. Running form and atheletic foundation; breathing, arm swing, head position. [51:53] On stretching: not about lengthening muscle, but to be a strong, healthy human I need to be able hit certain positions. [54:52] For your recovery tool-box. Use the best tools you have available to you. [58:39] Tips for foam roller use. Rolling directions: not just "north-south", but also "east-west". It's a game of Seek & Destroy. [01:01:40] More details about The Run Experience app and where you can find Nate online (also see Links above) [01:05:22] Tips for those looking to become stronger, healthier and happier athletes. [01:06:31]You can find me, Floris Gierman, here:Strava YouTube Instagram My Training Course - The Marathon PR Program My Training Course - 5K to Half Marathon Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)Fri, 20 Nov 2020 - 1h 05min - 23 - #40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman
"During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That's why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete."–Floris Gierman
Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I'm the one interviewing, but this time the tables were turned.
We discuss:
heart rate training how to integrate speedwork minimum training volume for athletes to improve role of strength training, nutrition and recovery and much more!Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space.
You can subscribe to the Running and Fitness with Raj podcast on all major platforms.
Links and tools mentioned: Marathon PR Training Program 5K to Half Marathon Training Program Extramilest Facebook Group Floris Gierman on Strava, IG and YouTube Extramilest newsletter with Running Tips an Strategies Atomic Habits book by James Clear Matt D'Avella YouTube Channel Running and Fitness with Raj website + podcast Rajagopal Anapuzha on IG, FB and Twitter Show notes: 03:30 – Floris introduces himself and his first two marathons 11:55 – Key aspects of low heart rate training 19:55 – When to add speed work 21:05 – Common frustrations in low heart rate training 26:10 – Minimum number of hours of low HR training required for improvements 32:05 – How to measure progress when training at low heart rate 34:50 – How and when to incorporate strength training 37:40 – Recovery tools like ice bath and sauna training 39:35 – Key nutrition principles 43:15 – Floris' Marathon PR programme 45:30 – Recommendations on other resourcesFri, 06 Nov 2020 - 49min
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