The Extramilest Podcast

1. #141: Red Light Therapy for Runners: What Works and What Doesn't

   03.11.202648 Min.Staffel 1 · Folge 141Als Nächstes

   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 …

   Shownotes

   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: [email protected]

   ► 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

2. #140: How to Build a Recovery Plan You'll Actually Follow

   14.10.20261 Std. 36 Min.Staffel 1 · Folge 140Als Nächstes

   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 …

   Shownotes

   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

3. #139: The Norwegian Method for Recreational Runners | Dr. Marius Bakken

   02.10.20261 Std. 12 Min.Staffel 1 · Folge 139Als Nächstes

   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 …

   Shownotes

   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

4. #138: From 4:24 Marathon to 3:45 at Age 72

   25.09.20261 Std. 22 Min.Staffel 1 · Folge 138Als Nächstes

   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 …

   Shownotes

   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

5. #137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli

   18.09.20261 Std. 15 Min.Staffel 1 · Folge 137Als Nächstes

   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 …

   Shownotes

   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

6. #136: How Sleeping Better Can Make You a Faster Runner

   01.09.20261 Std. 3 Min.Staffel 1 · Folge 136Als Nächstes

   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 …

   Shownotes

   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

7. #135: Running Injury Specialist's Guide to Treating Common Injuries

   21.08.20261 Std. 27 Min.Staffel 1 · Folge 135Als Nächstes

   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 …

   Shownotes

   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.

8. #134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete

   11.08.20261 Std. 23 Min.Staffel 1 · Folge 134Als Nächstes

   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 …

   Shownotes

   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.

9. #133: What I Learned Recently From The Top 1% of Runners

   18.07.20261 Std. 2 Min.Staffel 1 · Folge 133Als Nächstes

   🔥 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 …

   Shownotes

   🔥 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

10. #132: Rachel Entrekin's Advice to Race Faster, For Non-Elites

    10.07.202659 Min.Staffel 1 · Folge 132Als Nächstes

    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 …

    Shownotes

    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

11. #131: From 3:40 to a 2:21 marathon at age 43. Ian Sharman's lessons from 250 marathons and ultras.

    26.06.20261 Std. 31 Min.Staffel 1 · Folge 131Als Nächstes

    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 …

    Shownotes

    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

12. #130: Molly Seidel's Advice to Improve Your Running

    19.06.20261 Std. 14 Min.Staffel 1 · Folge 130Als Nächstes

    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 …

    Shownotes

    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

13. #129: From Complete Beginner at age 42 to Sub-2 Hour Half Marathon at age 48

    12.06.20261 Std. 17 Min.Staffel 1 · Folge 129Als Nächstes

    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 …

    Shownotes

    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

14. #128: How to Overcome Race Nerves and Anxiety with Jude Brewer

    05.06.20261 Std. 20 Min.Staffel 1 · Folge 126Als Nächstes

    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 …

    Shownotes

    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

15. #127: Jakob Ingebrigtsen's Advice to Run Faster, For Non-Elites

    15.05.202651 Min.Staffel 1 · Folge 127Als Nächstes

    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 …

    Shownotes

    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

16. #126: Coach's Advice to Run & Recover Faster For Recreational Runners

    01.05.20261 Std. 34 Min.Staffel 1 · Folge 126Als Nächstes

    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 …

    Shownotes

    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

17. #125: Sara Hall's Advice For Non-Elite Runners

    24.04.20261 Std. 18 Min.Staffel 1 · Folge 125Als Nächstes

    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 …

    Shownotes

    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

18. #124: Ryan Hall 2.0 on Strength Training For Runners, Lifting Heavy & Trail Running

    17.04.20261 Std. 29 Min.Staffel 1 · Folge 124Als Nächstes

    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 …

    Shownotes

    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.

19. #123: Why Most Runners Quit Too Early (Not What You Think) | Kerry Ward

    01.04.20261 Std. 33 Min.Staffel 1 · Folge 123Als Nächstes

    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 …

    Shownotes

    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

20. #122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2

    27.03.20261 Std. 31 Min.Staffel 1 · Folge 122Als Nächstes

    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 …

    Shownotes

    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

21. #121: How to Build an Unstoppable Aerobic Engine (Even If Starting From Zero) | Scott Johnston

    28.02.20261 Std. 13 Min.Staffel 1 · Folge 121Als Nächstes

    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 …

    Shownotes

    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 athlete

    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

    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

22. #120: Stress Is Killing Your Running (The Relax Fix You're Missing) with Dr Kasim Al-Mashat

    01.02.20261 Std. 25 Min.Staffel 1 · Folge 120Als Nächstes

    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 …

    Shownotes

    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 athlete

    FIND 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

23. #119: When Things Get Hard, Say This (It Works in Any Race) with Jeff Pelletier

    24.01.20261 Std. 6 Min.Staffel 1 · Folge 119Als Nächstes

    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 …

    Shownotes

    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 Jeff

    FIND 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

24. #118: From Couch to 5K To 3:52 Marathon at 56 with Susan Bayes

    21.12.20251 Std. 10 Min.Staffel 1 · Folge 118Als Nächstes

    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 …

    Shownotes

    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

25. Your Performance Is Dropping? Here's Why | Dr Phil Maffetone

    14.12.20251 Std. 22 Min.Staffel 1 · Folge 117Als Nächstes

    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 …

    Shownotes

    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 athlete

    FIND 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

26. #116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me

    08.12.202540 Min.Staffel 1 · Folge 116Als Nächstes

    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 …

    Shownotes

    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 Life

    LINKS 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

27. #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil

    30.11.202556 Min.Staffel 1 · Folge 115Als Nächstes

    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 …

    Shownotes

    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

28. #114: Unstuck Your Running With Lawrence van Lingen (Round 2)

    27.11.20251 Std. 26 Min.Staffel 1 · Folge 114Als Nächstes

    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 …

    Shownotes

    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 Thoughts

    LINKS & 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

29. #113: How to Finish Every Race Strong | Marathon Tips from My Sister's First Marathon

    20.11.202556 Min.Staffel 1 · Folge 113Als Nächstes

    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 …

    Shownotes

    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 athlete

    LINKS & 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

30. #112: How to Find Your Ideal Heart Rate Zones (Step-by-Step Guide)

    15.11.202528 Min.Staffel 1 · Folge 112Als Nächstes

    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 …

    Shownotes

    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 thoughts

    LINKS & 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

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