The Extramilest Podcast

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

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

https://www.youtube.com/watch?v=yYu4bAHjluI

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

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

https://www.youtube.com/watch?v=_6RBxMPjw4U

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

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

https://www.youtube.com/watch?v=PXOd_zwe3gM

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

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

https://www.youtube.com/watch?v=IlI2ZIMh8lY

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

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

https://www.youtube.com/watch?v=FJzHhS-cxE8

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.

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

https://www.youtube.com/watch?v=bnGvQOsP5LE

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.

🔥 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

https://www.youtube.com/watch?v=X9Vf0Lp2aLg

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

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

https://www.youtube.com/watch?v=8nuGYlgEaBs

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

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

https://www.youtube.com/watch?v=9iMO_lsLf80

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

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

https://www.youtube.com/watch?v=OFelJ8TRRVw

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

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

https://youtu.be/YLowH6xs4d4

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

https://youtu.be/HDg4NAEKQO8?si=z500WB8BaGoyFq7M

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

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

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