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The Extramilest Podcast

Floris Gierman

The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.

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  • 28 episodes
  • fortnightly
  • Avg 1 hr 15 min
  • English

Episodes 28

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  • S1 · E141
    November 3 · 48 min

    #141: Red Light Therapy for Runners: What Works and What Doesn't

    Thanks to Kineon for sponsoring this video! Get 10% off your red light therapy device at https://kineon.io/flo with code FLO | If you're a runner dealing with plantar fasciitis, achilles pain, tight hamstrings, knee issues, or recurring injuries, could red light therapy help you recover faster and stay consistent with your training? In this episode, Forrest Smith, founder and CEO of Kineon, joins us to explore the science behind red light therapy, how it works, and what the research actually says about pain relief, inflammation, and injury recovery. Watch the full video on YouTube Topic covered: 00:00 — Red light therapy for runners 02:05 — Forrest's athletic background and injuries 06:48 — Building consistent recovery habits 09:39 — Knee injuries and active recovery 14:07 — The importance of consistency and habit stacking 15:48 — What is red light therapy? 18:41 — The science behind red light therapy for injury recovery 21:53 — The timeline for recovery with red light therapy 26:36 — Red light panels vs. laser therapy devices 30:23 — How to measure if red light therapy is working 31:57 — Tracking blood flow with thermal imaging 34:19 — Red light therapy for plantar fasciitis and hip injuries 37:49 — Hamstring recovery and healing 38:39 — Choosing the right red light therapy device 42:43 — Best areas to target with red light therapy 44:05 — Where to find Forrest Smith and Kineon 46:00 —Closing thoughts 46:47 — Final takeaways and what's coming next 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. STUDIES MENTIONED IN THIS EPISODE ► All research in one place: https://kineon.io/pages/floris-gierman ORIGINAL STUDIES MENTIONED IN THIS EPISODE ► Light therapy for plantar fasciitis pain (Macias et al., 2015) https://pubmed.ncbi.nlm.nih.gov/25769363/ ► Light therapy and joint inflammation (Alves et al., 2013) https://link.springer.com/article/10.1186/ar4296 ► Light therapy and tendon cell repair (Ryu et al., 2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC9880516/ WHERE TO FIND FORREST SMITH: ► Email: forrest@kineon.io ► IG Forrest: https://www.instagram.com/smithforresto/ ► LinkedIn: https://www.linkedin.com/in/the-forrest-smith/ FIND KINEON: ► Website: https://kineon.io/ ► Instagram: https://www.instagram.com/kineon/ ► YouTube: https://www.youtube.com/@Kineon_Labs ► Facebook: https://www.facebook.com/Kineonlabs ► TikTok: https://www.tiktok.com/@kineon_labs LINKS & TOOLS MENTIONED ► Offer: Visit https://kineon.io/flo and use code FLO for 10% off ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my book Running Breakthroughs: https://geni.us/running-breakthroughs ► Flir Infrared Camera: https://www.flir.com/products/flir-one-pro/ 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 your red light therapy device at https://kineon.io/flo with code FLO

  • S1 · E140
    October 14 · 1 hr 36 min

    #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: ​0​​0:00​ — 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 thoughts 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. 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

  • S1 · E139
    October 2 · 1 hr 12 min

    #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 takeaways 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. 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

  • S1 · E138
    September 25 · 1 hr 22 min

    #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 thoughts 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. 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

  • S1 · E137
    September 18 · 1 hr 14 min

    #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 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. 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

  • S1 · E136
    September 1 · 1 hr 2 min

    #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 thoughts Affiliate 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

  • S1 · E135
    August 21 · 1 hr 27 min

    #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 thoughts 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. 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.

  • S1 · E134
    August 11 · 1 hr 22 min

    #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 chapter 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 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.

  • S1 · E133
    July 18 · 1 hr 1 min

    #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 Gierman Thanks 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

  • S1 · E132
    July 10 · 59 min

    #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

  • S1 · E131
    June 26 · 1 hr 30 min

    #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 thoughts 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 IAN SHARMAN: ► WEBSITE: https://www.sharmanultra.com ► INSTAGRAM: https://www.instagram.com/sharmanian ► FACEBOOK: https://www.facebook.com/sharmanian ► X: https://x.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

  • S1 · E130
    June 19 · 1 hr 14 min

    #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

  • S1 · E129
    June 12 · 1 hr 16 min

    #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 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 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

  • S1 · E126
    June 5 · 1 hr 19 min

    #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 Present 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 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

  • S1 · E127
    May 15 · 50 min

    #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 Jakob 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 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

  • S1 · E126
    May 1 · 1 hr 34 min

    #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 athlete FIND 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

  • S1 · E125
    April 24 · 1 hr 18 min

    #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 athlete FIND 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

  • S1 · E124
    April 17 · 1 hr 29 min

    #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 Athlete FIND 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.

  • S1 · E123
    April 1 · 1 hr 33 min

    #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 tribe FIND 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

  • S1 · E122
    March 27 · 1 hr 31 min

    #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 burnout FIND 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

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