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…

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…

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…

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…

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…

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​ —…

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…

🔥 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…

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…

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…

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…

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…

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,…

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…

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…

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…

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…

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, &…

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…

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…

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…

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 –…

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…

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…

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…

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…

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…

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…

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…

Lewis Wu is one of my running training partners and someone I've shared many trail adventures with: long climbs, heat, altitude, fatigue, and plenty of laughs. As the CEO of COROS, he didn't fall in love with running right away; it was data, curiosity, and steady progress that drew him in. From those first "boring" miles to recently finishing a brutal 100K, Lewis has built endurance with patience, consistency, and a willingness to keep showing up no matter how hard it gets. Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/Ub-Qbq8OTws CHAPTERS: 0:00 – Discomfort, data & focus: Lewis Wu on building breakthroughs 1:23 – LMNT sponsorship 2:16 – Favorite memories with Eliud Kipchoge 4:45 – How Lewis started running 8:42 – Lessons from his first 50k race 11:50 – Multi-sport athlete mindset 16:11 –…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren't real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY CHAPTERS: 0:00 – Mindset, lab testing & trail running with coach Amelia & Scott 1:03 – LMNT Sponsorship 2:11 – Mindset and the power of a beginner's approach 5:40 – Handling setbacks: responding vs reacting 7:21 – Floris' daughter's mile run story & lessons 10:43 – Transitioning from road running to trail running 16:10 – Lessons from Kilian Jornet 18:53 – Coaches' lab testing…

Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health. In this episode, we sit down with biomechanics expert and author Jay Dicharry to explore smarter ways for runners to train, recover, and stay injury-free. From building stronger bones and tendons to using mobility tools and managing training load, Jay shares practical strategies every runner can apply to become stronger, healthier, and more resilient. Jay wrote books on running gait: he is author of "Running Rewired" and "Anatomy for Runners" and he is the founder of Mobo Board. In the past few days I've tried the Mobo Board I'm very impressed, it's a mobility / strength tool I'll be using daily. Watch this full video on YouTube: https://youtu.be/wk-Uzjy4nTw CHAPTERS: 0:00 – Meet Jay Dicharry: Rethinking running and injury prevention 1:30 – Function Health sponsorship 3:02 – Advice Jay would give to his younger self 6:32 – Why runners need more than just…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Sean Lee started running at 45 and has since accomplished what most athletes half his age only dream of: 17 marathons with a 2:54 PR, 2 Ironmans, and 25 ultras including UTMB, Badwater 135, and AC 100. We dive into his decade-long journey, exploring lessons from early mistakes, refined race strategies, and how he balances running with strength training to become stronger, happier, and healthier. Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/TWqLPJdGHlE CHAPTERS: 0:00 – Lessons from 10 years of training and racing 1:31 – Sponsor LMNT 2:43 – Introduction: Sean's journey 3:19 – What advice would Sean give to his younger self 7:38 – Race preparation and fueling mistakes 10:03 – Sean's training evolution over the years 14:35 – Cross-training and climbing for runners 15:19 – Advice for beginners…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ayako Fackenthal, a passionate runner who began her running journey in her mid-50s and has since progressed from couch to completing marathons and ultramarathons. Ayako shares how she found her love for running, the role of low heart rate training, and the lessons she's learned about health, mindset, and consistency along the way. She offers insights and inspiration for anyone starting or restarting their fitness journey later in life. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/DI0cOUQRU1I CHAPTERS: 0:00 – Ayako's Late Start and Inspiring Running Journey 1:14 – LMNT Sponsorship 2:19 – Why Ayako started running in her 50s 3:02 – What her life looked like before running 5:41 – How Ayako's first runs felt 7:53 – What helped her enjoy running and find low heart rate training 12:47 – How she got…

Author and endurance expert Alex Hutchinson discusses the mental side of running, the power of exploration, and what it really means to train smart. From controlling our inner dialog to embracing discomfort, we dive into practical tips to become a stronger, more resilient athlete. Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS and use gift code FLORIS100. The first 1000 users to use my code get a $100 credit towards their membership! Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/6iQZ_CnjYnU CHAPTERS: 0:00 – Meet journalist and author Alex Hutchinson 0:54 – Introduction: Mind over body, embracing discomfort 1:26 – Function Health Sponsorship 2:43 – Badwater 135 marathon experience 4:15 – Fear of unknown and growth 6:32 – Set bold but realistic goals 10:15 – When training feels repetitive 15:33 – Trail running and unpredictability 21:53 – Endurance misconceptions for…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, running coach and Strength Running podcast host Jason Fitzgerald shares his deep knowledge on preventing injuries, building a bulletproof body, and staying consistent in training. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://www.youtube.com/watch?v=J7Mn9J30bGA Chapters: 0:00 – How to prevent running injuries and build a stronger body 0:50 – Intro: Running injuries can derail your progress, here's how to avoid them 1:57 – LMNT Sponsorship 2:46 – How many runners get injured each year? (Surprising stats!) 5:20 – Top reasons runners get injured 7:30 – How to know when to stop or keep running through pain 12:42 – Why journaling helps you avoid injury and train smarter 14:38 – Signs your body needs rest 16:19 – Strength & mobility routines to stay injury-free 22:18 – Cross-training options…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, Believe in the Run, one of the largest running gear review platforms. They share their expert perspectives on shoe selection, essential gear, and valuable tips to help runners of all levels enjoy the sport more. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/sw8QTLkDO-w Chapters: 0:00 – Choosing the right shoes, must-have gear, and running tips 0:57 – Introduction to the episode: Get to know the Believe in the Run team 2:34 – How Believe in the Run started 9:16 – Adapting to challenges 13:25 – How many shoes they review 16:00 – What to look for in a running shoe 20:32 – Testing shoes in-store vs. online 25:04 – Shoe prices and value 26:50 – Types of running shoes explained 30:00 – Carbon-plated shoes and injury prevention 35:22 – When to use carbon-plated shoes 36:48 – Common…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Aaron Kubala is an ultramarathon runner who loves pushing his limits both physically and mentally. Over time, he has built a strong community of runners and inspires people to keep learning, stay tough, and enjoy the journey. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/5NOh7vRJqtw Chapters: 0:00 – How to run longer without dying 0:50 – Introduction to Aaron: Background, mindset, and his approaches 2:25 – LMNT Electrolytes 3:33 – What was going through Aaron's mind during his first marathon? 5:36 – How to mentally and physically increase his mileage over time 6:33 – The struggles in early races and how he overcame them 11:47 – How Aaron handles tough moments and advice for others 14:11 – Advice to Younger Self 15:57 – Aaron's "Whys" 18:42 – His Training Approach 20:34 – How he approaches…

Episode #100 and reaching 100K YouTube Subscribers, this is a very special episode to me. Over the past decade of creating videos, logging thousands of miles, and having conversations with Olympic champions, renowned coaches, and passionate everyday runners, I've gathered the most meaningful insights that shaped my journey. Watch this full video on YouTube: https://youtu.be/L5JMk05VLQU CHAPTERS 0:00 – 10 years of lessons learned 0:43 – Lesson 1: Lean Into Discomfort, Repeat, and Keep Going 3:38 – Lesson 2: Keep Showing Up as Your True Authentic Self 5:29 – Lesson 3: You're Not the Only One Struggling 6:55 – Lesson 4: Don't Overdo It With Speedwork 7:50 – Lesson 5: Progress Over Perfection 9:42 – Lesson 6: Really Listening 11:39 – Lesson 7: Aim High, Go For It 13:43 – Lesson 8: Choose the Right People and Ask for Help When You Need It 14:01 – Top 5 favorite YouTube videos 18:46 – Thank you!!! YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Tim Rowberry is the coach of Olympic and World Champion Sifan Hassan. She won six Olympic medals. In Tokyo 2020, she earned gold in the 5k and 10k, plus a bronze in the 1,500m. At the Paris 2024 Olympics, she won gold in the marathon, bronze in the 5k, and bronze in the 10k. Absolutely mindblowing how Sifan and Tim pulled that off. She also won her first 2 marathons in London and Chicago. Tim is a thoughtful, curious, and highly analytical coach who blends science, psychology, and intuition to bring out the best in his athletes. We dive into his coaching philosophy, his approach to developing athletes over time, and the key lessons he's learned working at the highest level of the sport. Watch this full video on YouTube: https://youtu.be/LzQK5Am2qyQ CHAPTERS: 0:00 – Tim Roberry's coaching approach and working with Sifan Hassan 2:51 – How Tim started coaching Sifan Hassan 4:57 – Life and…

Movement specialist Lawrence van Lingen is back on The Extramilest Show, together with professional triathlete Taylor Knibb, 3x Ironman 70.3 World Champion and Olympic silver medalist. On this episode, I step out of the host seat and hand it over to two remarkable guests for an unscripted, deeply personal conversation about their working relationship and what it takes to succeed at the highest levels. Watch this full video on YouTube: https://youtu.be/soC5HDOs_2E CHAPTERS: 0:00 – Inside the athlete–coach relationship 1:22 – A different kind of episode: Taylor & Lawrence take over 3:08 – "Which would you rather?" — Defining coaching styles 5:40 – The three pillars of trust: logic, empathy & authenticity 7:07 – "What happens when the ducks find out you're a swan?" 10:03 – How past experiences shape how we read people 12:14 – Athletes vs. coaches: who's really responsible? 21:21 – Handling criticism & negative comments 24:38 – Why people resist new ideas 29:39 – Letting go of identity: Lawrence's human-first…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Professional triathlete Taylor Knibb is a 3x Ironman 70.3 World Champion and Olympic silver medalist. We talk about the mindset, training, and recovery tools that keep her performing at the highest level. From working with movement specialist Lawrence Van Lingen to embracing a more intuitive approach with her new coach Dan Lorang, Taylor shares great insights for athletes at every level looking to grow stronger, healthier, and more in tune with their bodies. Watch this full video on YouTube: https://youtu.be/YeKjFDLrjRY CHAPTERS: 0:00 – Taylor's #1 Athlete Advice 1:06 – Triple World Champion: Meet Taylor Knibb 2:04 – The Elite Athlete's Hydration Secret 2:58 – "I Was a Mess" — Meeting Movement Guru Lawrence 5:34 – The Pavlov Effect: Trained for Calm 6:15 – Flow Rope & Tire Pull: Taylor's "Weird" Training Methods 7:21 – "The Tire Lady" — Taylor's Apartment Complex Fame 9:32 – Is…

Thanks to Function Health for sponsoring this video! Try Function and skip the waitlist using my link https://www.functionhealth.com/FLORIS Eric Floberg shares how he improved by 86 minutes in his marathon time. He is a dedicated marathoner, content creator, and father of four. We dive into race pacing and fueling strategies to incorporating strength training and balancing high-mileage training with family life. Watch this full video on YouTube: https://youtu.be/TBCA51syFmk CHAPTERS: 0:00 - Marathon journey, race strategies, and training evolution 0:58 - Who is Eric Floberg? 1:23 - Function Sponsor 2:49 - Chicago Marathon experience 6:24 - Coping with the final miles of a marathon 11:51 - Structuring training and balancing family life 15:40 - Running on a treadmill: mental approach and strategies 19:12 - Long runs with friends 21:16 - Advice to Eric's younger self 25:50 - Working with coach Jeff Cunningham 30:33 - Strength training and integrating a new routine 39:41 - Low intensity run and different…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it's headaches, knee pain, or running injuries—can be your body's way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete. Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/VFpxi0UiksA CHAPTERS: 0:00 - Nutrition, blood type, and performance 3:48 - "The Headache Advantage" 6:26 - The connection between nutrition, blood type, and running performance 9:46 - Understanding of blood types 12:41 - How to determine your blood type 13:50 - Impact of food on digestion and health by blood types 17:39 - A deeper exploration of the blood type diet 19:17 - Understanding blood type and…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete. Daniel is a member of our Personal Best Running Coaching Program. Learn more at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/n-Sr9whnctc CHAPTERS: 0:00 - Transformation through low heart rate training 1:00 - Introduction to Daniel Edwards 1:32 - LMNT sponsor 2:49 - Advice for his younger self 5:22 - Changes in running and training habits 8:15 - Nutrition: tracking, dietitian support, and meal planning 12:12 - Marathon fueling strategies and race experience 14:01 - Progression in races 19:51 - Overcoming pre-race doubts and building training consistency 24:40 -…

Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way. Subscribe and hit the bell to see new videos: http://bit.ly/Flo-YT If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/f5DBINpRv78 CHAPTERS: 0:00 - Zone 2 Breakthrough 0:44 - Heidi's running journey 2:46 - How Heidi started running 8:33 - Discovering low heart rate training 19:57 - How Heidi journals to improve her running 24:34 - Overcoming tough spots with mantras and mental strength 30:00 - Heidi's advice for beginners and support networks 36:16 - How Heidi fuels for her runs 39:53 - How Heidi overcame frustrations with low heart rate training…

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living. In this conversation, we discuss: Lessons learned from MAF low heart rate training. Mistakes William made in training and racing. Advice to non-elite athletes looking to improve. If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4 CHAPTERS: 0:00 - Introduction 0:38 - Free PDF Low HR Training Guide 2:32 - LMNT Sponsor 3:45 - William's Running Journey and Lessons from Arthur Lydiard 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout 20:07 - William's Advice for His Younger Years 22:47 - Intuitive Training…

Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program. Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM CHAPTERS: 0:00 - Intro 0:30 - Brent's Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent's Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier,…

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training. Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon: ► Paper back: https://amzn.to/4fVJPOs ► Audio: https://amzn.to/4fI17Py ► Kindle: https://amzn.to/4fwGB4l Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo CHAPTERS: 0:00 - Introduction to Dr. Rangan 3:15 - LMNT Sponsor 4:12 - Rule #1: Make It Easy 8:50 - Rule #2: Attach New Behaviors to Existing Habits 13:36 -…

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft's path to the Boston Marathon was a decade-long journey from self-described "unfit tub of blubber" to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy's story offers lessons for runners everywhere. Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc CHAPTERS 0:00 - The Emotional Side of Running 1:11 - How Andy Started Running 2:01 - LMNT Sponsor 2:58 - 28-Day Challenge That Changed Everything 10:24 - Andy's First Marathon: Lessons Learned 18:30 - Boston Qualifier Journey: Key Takeaways 20:39 - How Andy Trains 25:45 - Overcoming Injury with MAF Training 35:38 - Heart Rate Training & Energy Hacks 50:58 - Life Lessons from…