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The Extramilest Podcast: Daily Summaries Delivered
by Floris Gierman
The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.
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- 2 weeks ago1h 36m
#140: How to Build a Recovery Plan You'll Actually Follow
Thanks to CENTR for sponsoring this video! Build your own home gym and get 10% off at https://shop.centr.com/FLORISGIERMAN | Most runners fall off their rehab plan when life gets busy. Running Injury Specialist Mandy is back for round two, diving into hip pain, shin splints, running shoes, and her own two-and-a-half year knee injury that eventually led to surgery — and what she learned from being on the other side of the treatment table. 🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: <a class="ck-link" href= "https://www.youtube.com/watch?v=yYu4b
- Oct 2, 20261h 12m
#139: The Norwegian Method for Recreational Runners | Dr. Marius Bakken
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners get faster without overtraining? I sit down with two-time Olympian and medical doctor Marius Bakken to discuss training intensity, recovery, double threshold training, lactate testing, and building sustainable habits for long-term progress. 🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — Can the Norwegian method work for recreational runners? 01:42 — Precision Fuel & Hydration sponsorship 02:34 — Understanding the Norwegian training method <a class= "ytAttributedStringLink ytAttributedStringLinkCallToActionColor"
- Sep 25, 20261h 22m
#138: From 4:24 Marathon to 3:45 at Age 72
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 marathons. She ran her fastest marathon at 72, proving it's never too late to improve. In this episode, she joins Floris to share her approach to training, strength, recovery, and building confidence, plus how running has brought friendship, adventure, and purpose into her life. 🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — How Penny Jarvis keeps getting faster in her 70s 01:19 — Precision Fuel & Hydration sponsorship 02:09 — Starting running at 44 09:22 — Training for and finishing her first marathon 15:15 — Finding freedom and adventure through running 22:49 — Getting faster as you age <a class= "ytAttributedStringLink ytAttributedStringLinkCallToActionColor" tabindex="0" href= "https://www.youtube.com/watch?v=_6RBxMPjw4U&t=
- Sep 18, 20261h 14m
#137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best. 🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest Watch the full video on YouTube <span data-slate-fragment= "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
- Sep 1, 20261h 2m
#136: How Sleeping Better Can Make You a Faster Runner
Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one. We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest Watch the full video on YouTube <span data-slate-fragment= "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
- Aug 21, 20261h 27m
#135: Running Injury Specialist's Guide to Treating Common Injuries
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger. Watch the full video on YouTube <span data-slate-fragment="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
- Aug 11, 20261h 22m
#134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete
Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress. Charlie Rocket went from barely being able to run for two minutes and weighing 300 pounds with a brain tumor, to completing five marathons, an Ironman, biking across America, and becoming a Nike athlete. Charlie transformed his life through running, optimism, and what he calls a "Winning Streak" mindset. Learn how to turn setbacks into momentum, reinvent yourself, find joy in training, and believe in possibilities that seem impossible. Watch the full video on YouTube Topics covered: <ul class="ck-unordered-list" data-slate-node="element" data-slate-fragment= "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
- Jul 18, 20261h 1m
#133: What I Learned Recently From The Top 1% of Runners
🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athletes, and everyday runners, I've noticed the same themes coming up again and again. In this episode, I break down the biggest mindset and training lessons from my last 10 conversations, and how my thinking on low heart rate training has evolved over the past 14 years. Watch the full video on YouTube Topics covered: 0:00 — Lessons Every Recreational Runner Needs to Hear 1:34 — How to Transform your running with expert coaching. 2:14 — Consistency, Sustainability, and the Long Game 5:15 — Let Go of the Outcome and Trust the Process 11:39 — Leave Your Ego Behind and Pace Yourself Wisely 16:40 — How To Master Your Internal Dialogue 17:10 — Precision Fuel & Hydration 19:27 — How to Stop Being Your Own Worst Enemy 28:03 — Difficulty, Failure and Uncertainty Are Part of Growth 37:13 — Be Present, Keep It Playful and Enjoy Running <a class= "ytAttributedStringLink ytAttributedStringLinkCallToActionColor" tabindex="0" href= "https://www.youtube.com/watch?v=X9Vf0Lp2aLg&t=2758s
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About The Extramilest Podcast
The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.
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