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.

The Extramilest Podcast is a sports podcast hosted by Floris Gierman, with 100 episodes on record and a Required Pod Score of 80.

Floris Gierman hosts The Extramilest Podcast, a sports show with 100 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #139

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

  Oct 2, 20261h 12mS1

  Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners get faster without overtraining? I sit down with two-time Olympian and medical doctor Marius Bakken to discuss training intensity, recovery, double threshold training, lactate testing, and building sustainable habits for long-term progress. Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — Can the Norwegian method work for recreational runners? 01:42 — Precision Fuel & Hydration sponsorship 02:34 — Understanding the Norwegian training method 04:20 — Applying intensity control to recreational running 09:00 — The stair test and early signs of overtraining 14:30 — Balancing daily stress, training, and recovery 16:43 — Finding the right intensity for threshold training 21:32 — Double threshold training for recreational runners 26:40 — Lessons from training with Kenyan runners 27:33 — The value of using a lactate meter 32:00 — Personal Best Program 32:18 — Getting started with lactate testing 38:18 — Zone two training and overall training volume 40:08 — The future of personalized training and recovery tracking 41:48 — Overtraining, underfueling, and recovery 45:40 — Getting springy legs and understanding muscle tone 49:00 — Why Norwegian endurance athletes are so successful 52:52 — How running goals and mindset change with age 55:51 — Building a running habit when motivation is low 57:28 — Norwegian Method book 1:00:48 — Becoming a stronger, healthier, and happier athlete 1:02:00 — Carbon-plated shoes and running injuries 1:05:49 — The 45/15 interval workout explained 1:09:00 — Where to find Marius 1:10:09 — Closing thoughts and takeaways Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. WHERE TO FIND MARIUS BAKKEN: ► Website: https://www.mariusbakken.com ► Norwegian Method Book: https://geni.us/norwegianmethod LINKS & TOOLS MENTIONED: ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► YouTube: https://www.youtube.com/florisgierman ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 15% off your first order at http://visit.pfandh.com/extramilestshow We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest

  ListenShow Notes
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  Episode #138

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

  Sep 25, 20261h 22mS1

  Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 marathons. She ran her fastest marathon at 72, proving it's never too late to improve. In this episode, she joins Floris to share her approach to training, strength, recovery, and building confidence, plus how running has brought friendship, adventure, and purpose into her life. Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — How Penny Jarvis keeps getting faster in her 70s 01:19 — Precision Fuel & Hydration sponsorship 02:09 — Starting running at 44 09:22 — Training for and finishing her first marathon 15:15 — Finding freedom and adventure through running 22:49 — Getting faster as you age 25:21 — Personal Best Program 25:54 — Balancing life, training, and race expectations 31:36 — Weekly training and balancing running with recovery 35:54 — Strength and mobility for older runners 38:41 — Finding community through a running club 46:21 — Advice for other runners 48:03 — Running by feel versus heart rate 51:05 — Starting or returning to running after 50 54:26 — Training changes behind a marathon personal best at 72 58:26 — Post-run stretching and recovery 1:03:57 — Nutrition and racing shoes 1:07:27 — Building confidence and self-belief 1:11:27 — Advice for runners struggling with confidence 1:12:48 — Meaningful achievements and helping others succeed 1:18:12 — Where to find Penny 1:18:45 — How to become a stronger, healthier & happier athlete 1:20:50 — Closing thoughts Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. WHERE TO FIND PENNY: ► Strava: https://www.strava.com/athletes/17707828 ► Facebook: https://www.facebook.com/penny.jarvis.3 LINKS & TOOLS MENTIONED: ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► YouTube: https://www.youtube.com/florisgierman ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 15% off your first order at http://visit.pfandh.com/extramilestshow We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest

  ListenShow Notes
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  Episode #136

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

  Sep 1, 20261h 3mS1

  Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one. We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest Watch the full video on YouTube Topics covered: ​ 0:00 ​ — Can better sleep help you run faster? 2:00 — Heavenly Heat Saunas sponsorship ​ 3:11 ​ — Why sleep is an underrated performance tool ​ 5:53 ​ — Seeing sleep and recovery as training ​ 6:39 ​ — What happens when athletes don't sleep enough ​ 9:46 ​ — Why sleep is a 24-hour process ​ 13:39 ​ — The biggest levers for improving sleep quality ​ 17:27 ​ — What an ideal sleep week looks like ​ 19:34 ​ — How late-night training affects sleep ​ 22:28 ​ — How better sleep can improve running performance ​ 24:57 ​ — Floris' first marathon on very little sleep ​ 25:50 ​ — Chu's personal shift in how he views recovery ​ 27:50 ​ — Why temperature is such a powerful sleep lever ​ 30:43 ​ — How body temperature changes through the night ​ 32:24 ​ — Building Somnus Lab and developing sleep cooling mats ​ 35:24 ​ — Testing cooling mattresses with athletes and users ​ 38:18 ​ — The future vision for Somnus Lab ​ 40:49 ​ — Chu's real-life sleep routine ​ 45:58 ​ — Naps and sleep cycles strategy ​ 52:04 ​ — Food timing and its impact on sleep ​ 53:25 ​ — The one sleep habit every runner should improve ​ 55:46 ​ — How chronotypes change 57:14 — Where to find Chu and Somnus Lab ​ 57:54 ​ — How to become a stronger, healthier, happier athlete ​ 1:00:10 ​ — Chu's future adventure goals 1:01:52 — Closing thoughts Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I may earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items and buy/research them that way. FIND CHU: ► Substack: https://zhuchu.substack.com/ LINKS & TOOLS MENTIONED ► Somnus Lab (get 10% off): https://somnuslab.com ► Somnus Lab Instagram: https://www.instagram.com/somnuslab/ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com We're running Back to Basics 30 right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest

  ListenShow Notes
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  Episode #135

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

  Aug 21, 20261h 27mS1

  Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger. Watch the full video on YouTube Topics covered: ​ 00:00 ​ — Running injuries: What works and what doesn't ​ 01:45 ​ — Most common running injuries ​ 02:46 ​ — How to safely work through an injury ​ 08:28 ​ — Understanding and treating plantar fasciitis ​ 14:20 ​ — Practical steps for recovering from plantar fasciitis ​ 19:17 ​ — How much pain is acceptable during rehab? ​ 20:14 ​ — The mental side of injury recovery ​ 23:53 ​ — What to do when treatment is not working ​ 25:20 ​ — Nutrition, under-fueling, and injury risk ​ 28:35 ​ — Understanding Achilles injuries 30:20 — Precision Fuel & Hydration Sponsor ​ 31:32 ​ — How to recover from Achilles injuries ​ 32:34 ​ — Isometric exercises for tendon recovery ​ 40:21 ​ — Massage and soft-tissue work ​ 42:00 ​ — Barefoot training: benefits and risks ​ 44:55 ​ — Understanding and treating IT band syndrome ​ 49:35 ​ — How to offload the knee ​ 51:51 ​ — Runner's knee and patellar tendinitis ​ 53:32 ​ — Strength-training essentials for runners ​ 1:00:19 ​ — How beginners can start strength training ​ 1:02:39 ​ — Back, hamstring, and nerve-related pain ​ 1:08:15 ​ — Safely returning after a hamstring injury ​ 1:10:44 ​ — When surgery may be necessary ​ 1:13:27 ​ — Advice Mandy would give to her younger self ​ 1:16:30 ​ — The nervous system's role in pain ​ 1:18:32 ​ — Simple ways to reduce injury risk ​ 1:20:36 ​ — Mandy's resources and telehealth services ​ 1:22:55 ​ — How to become a stronger, healthier & happier runner 1:24:42 — Closing thoughts Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. RESOURCES: ► Performance Place Sports Care & Chiropractic Youtube: https://www.youtube.com/@Performance-Place-chiropractor ► Performance Place website: https://www.p2sportscare.com ► Performance Place Contact Form: https://www.p2sportscare.com/contact-form ► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest .

  ListenShow Notes
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  Episode #134

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

  Aug 11, 20261h 23mS1

  Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress. Charlie Rocket went from barely being able to run for two minutes and weighing 300 pounds with a brain tumor, to completing five marathons, an Ironman, biking across America, and becoming a Nike athlete. Charlie transformed his life through running, optimism, and what he calls a "Winning Streak" mindset. Learn how to turn setbacks into momentum, reinvent yourself, find joy in training, and believe in possibilities that seem impossible. Watch the full video on YouTube Topics covered: ​ 00:00 ​ — Charlie Rocket's incredible transformation story ​ 02:01 ​ — The Delusional Optimist ​ 07:40 ​ — From 300 pounds to the cover of Runner's World ​ 12:20 ​ — How a brain tumor changed his life ​ 14:25 ​ — Becoming a Nike athlete against all odds ​ 17:01 ​ — Advice for anyone starting from rock bottom ​ 21:50 ​ — How to manifest the person you want to become ​ 26:17 ​ — How to regain control when life goes wrong ​ 33:28 ​ — Surrounding yourself with the right people 37:15 — Bear Mattress sponsorship 38:29 — Success stories from my PB running coaching program ​ 39:02 ​ — Charlie's unconventional Ironman training ​ 43:33 ​ — Finding a training style that works for you ​ 48:43 ​ — Why endurance sports are about memories ​ 53:15 ​ — Charlie Rocket's book, Winning Streak 58:10 — How Charlie became @Charlie ​ 1:00:02 ​ — The 10-minute Winning Streak Walk ​ 1:03:58 ​ — What advice Charlie would give his younger self ​ 1:05:53 ​ — Strategies to kickstart momentum ​ 1:07:07 ​ — Why you should tell people your biggest dreams ​ 1:13:10 ​ — How to become a stronger, healthier & happier runner 1:16:30 — Where to find Charlie ​ 1:16:55 ​ — Charlie's final thoughts and next chapter Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. FIND CHARLIE HERE: ► INSTAGRAM: https://www.instagram.com/charlie/ LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► Bear Mattress (40% off) with code FLORIS: https://www.bearmattress.com/floris YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest .

  ListenShow Notes

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