The Extramilest Podcast

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

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

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best.

🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest

Watch the full video on YouTube

Topic covered:

• 00:00 — Smarter training with Mario Fraioli
• 01:15 — Building better habits with the Personal Best challenge
• 02:21 — Mario's training fundamentals: Think like an athlete
• 11:32 — Keeping your training simple
• 13:20 — How self-talk shapes your running
• 15:20 — Balancing running data and managing training stress
• 20:36 — Building a training week around a busy schedule
• 22:23 — Why short runs still count
• 25:08 — How to introduce speed work with strides
• 28:35 — Precision Fuel & Hydration Sponsorship
• 29:45 — Getting comfortable with faster running
• 32:06 — The mile repeat progression workout
• 38:14 — The "throwaway 400" warm-up trick
• 41:04 — Using hills to build strength and speed
• 44:13 — Downhill training and varying your strides
• 46:17 — Behind a Western States champion's training and recovery
• 50:19 — Why a predictable routine improves training
• 56:20 — Running strong in your 40s and beyond
• 1:02:17 — Keeping easy days truly easy
• 1:02:58 — Getting started with strength training as you age
• 1:06:52 — Common mistakes recreational runners make
• 1:09:09 — Where to find Mario
• 1:10:27 — How to become a stronger, healthier & happier athlete

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

WHERE TO FIND MARIO:

► Website: https://mariofraioli.com

► Instagram: https://www.instagram.com/mariofraioli

► Newsletter: https://themorningshakeout.com

LINKS & TOOLS MENTIONED

► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Precision Fuel & Hydration | 15% off your first order at: http://visit.pfandh.com/extramilestshow

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

Get 15% off your first order at http://visit.pfandh.com/extramilestshow

We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest

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

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.

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.

🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athletes, and everyday runners, I've noticed the same themes coming up again and again. In this episode, I break down the biggest mindset and training lessons from my last 10 conversations, and how my thinking on low heart rate training has evolved over the past 14 years.

Watch the full video on YouTube

Topics covered:

• 0:00 — Lessons Every Recreational Runner Needs to Hear
• 1:34 — How to Transform your running with expert coaching.
• 2:14 — Consistency, Sustainability, and the Long Game
• 5:15 — Let Go of the Outcome and Trust the Process
• 11:39 — Leave Your Ego Behind and Pace Yourself Wisely
• 16:40 — How To Master Your Internal Dialogue
• 17:10 — Precision Fuel & Hydration
• 19:27 — How to Stop Being Your Own Worst Enemy
• 28:03 — Difficulty, Failure and Uncertainty Are Part of Growth
• 37:13 — Be Present, Keep It Playful and Enjoy Running
• 45:58 — How My Zone 2 Training Thinking Has Changed
• 50:17 — Why Consistency Breaks Down and How to Get It Back
• 58:43 — Closing Thoughts and Advice by coach Floris Gierman

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow

LINKS & TOOLS MENTIONED: ►🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest

► PFH Free Fueling Planner: https://tinyurl.com/Fuel-Planner ► Precision Hydration Free Consult Call: https://tinyurl.com/PFH-consult-call ► Sweat Test: https://tinyurl.com/PFH-sweat-test

► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► A Complaint Free World by Will Bowen: https://amzn.to/4pxrLk5

EPISODES MENTIONED IN THIS VIDEO:

► Jakob Ingebrigtsen episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0&t ► Ian Sharman episode: https://www.youtube.com/watch?v=9iMO_lsLf80&t ► Molly Seidel episode: https://www.youtube.com/watch?v=OFelJ8TRRVw&t ► Rachel Entrekin episode: https://www.youtube.com/watch?v=8nuGYlgEaBs&t ► Ryan Hall episode: https://www.youtube.com/watch?v=lHCA5AxPgb0&t ► Sarah Hall episode: https://www.youtube.com/watch?v=en4w0-RpWgk&t ► Katja Livingston episode: https://www.youtube.com/watch?v=YLowH6xs4d4&t ► Albert Shank episode: https://www.youtube.com/watch?v=plLtVFuBfAI

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Skool: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow

Rachel Entrekin is a beast of an athlete in the best way possible. This year she became the first overall winner of the Cocodona 250 mile race, beating all men and women in 56 hours and 9 minutes! Rachel joins the show to share advice to recreational runners about your mindset, and ways to improve in training and racing

Watch the full video on YouTube

Topics covered:

• 00:00 — Rachel Entrekin's Biggest Running Lessons

• 04:44 — Why Rachel Almost Quit Running

• 09:22 — The Best Advice for New Runners

• 10:35 — Building Up Slowly Is The Smartest Thing A Runner Can Do

• 12:40 — The Marathon That Changed Everything

• 15:54 — Road Running vs. Trail Running: The Biggest Differences

• 19:13 — What Every Road Runner Should Know Before Trail Running

• 20:29 — Our Running Coaching Program

• 20:58 — The Mindset Shift That Made Rachel Faster

• 26:58 — Stop Complaining: The Mindset That Changes Everything

• 31:09 — Rachel's Fueling & Hydration Strategy

• 33:28 — How to Train Your Gut for Race Day

• 36:23 — How to Optimize Your Hydration (Sweat Testing & Electrolytes)

• 40:00 — The Biggest Hydration Mistakes Runners Make

• 43:57 — The Emotional Finish at Cocodona 250

• 49:25 — Why Making Mistakes Is Part Of Becoming A Better Runner

• 50:52 — Overcoming Imposter Syndrome: "Why Not Me?"

• 53:25 — What Rachel Learned from Courtney Dauwalter

• 57:00 — How to Become a Stronger, Healthier & Happier Runner

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

FIND RACHEL HERE:

► Instagram: https://www.instagram.com/rachel__entrekin/

► Wordpress: https://blondeidiotrunning.wordpress.com/

► Substack: https://rachelentrekin.substack.com/

► Ultra Running Magazine: https://ultrarunning.com/author/rachel-entrekin/

LINKS & TOOLS MENTIONED

► Join my PB Running Coaching Program: https://www.skool.com/personalbest

► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

► Book: A Complaint Free World By Will Bowen: https://amzn.to/4pxrLk5

► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.skool.com/personalbest.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#RachelEntrekin #UltraRunning #TrailRunning #RunningPodcast #Hydration #ExtramilestShow

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at: http://visit.pfandh.com/extramilestshow

Ian Sharman improved his marathon time from a 3:40 to a 2:21 at age 43. He has completed over 250 marathons and ultramarathons. He shares the simple training shifts for his biggest breakthroughs and the mindset behind long-term improvement.

Watch the full video on YouTube

Topics covered:

• 00:00 — Ian Sharman's biggest running lessons
• 01:55 — Precision Fuel & Hydration Sponsor
• 02:47 — Consistency beats heroic workouts
• 09:31 — Why runners struggle with consistency
• 11:26 — Flexibility vs rigid training plans
• 12:45 — Should you make up missed runs?
• 15:57 — PB Running Coaching Program
• 16:26 — Balancing running with family & life
• 19:24 — The purpose behind every run
• 22:08 — Ian's 2 :32 marathon breakthrough
• 25:40 — What is flow running?
• 31:02 — The three phases of every race
• 36:47 — The power of hiking in ultrarunning
• 43:04 — Why your slowest mile matters most
• 45:39 — Ian's biggest race mistakes & Boston 2018
• 51:44 — How aging changes your training
• 56:45 — Do you really need long training runs?
• 1:02:55 — Road runner's guide to trail running
• 1:08:15 — Pain vs suffering
• 1:17:09 — What 100 miles does to your body
• 1:19:55 — Heat training for ultrarunners
• 1:24:22 — The core message of The Art of Ultrarunning
• 1:25:37 — Where to find Ian Sharman and his book
• 1:27:58 — Closing thoughts

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

FIND IAN SHARMAN:

► WEBSITE: https://www.sharmanultra.com

► INSTAGRAM: https://www.instagram.com/sharmanian

► FACEBOOK: https://www.facebook.com/sharmanian

► X: https://x.com/sharmanian

LINKS & TOOLS MENTIONED

► My Personal Best Running Coaching Program: https://www.pbprogram.com

► Precision Fuel and Hydration (Get 15% off your first order): https://visit.pfandh.com/extramilestshow

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

► The Art of Ultrarunning book: https://amzn.to/4vsNV97

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#Ultrarunning #MarathonTraining #TrailRunning #RunningTips

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow

Olympic bronze medalist Molly Seidel talks about the mental side of running, how to train your mind, quiet negative self-talk, recover smarter, and stop letting fear of the unknown hold back your running.

Watch the full video on YouTube

Topics covered:

• 0:00 — Molly Seidel: The mental side of running

• 2:38 — Morning threshold workouts in Flagstaff

• 4:09 — Recovering from Black Canyon & preparing for Western States

• 6:38 — Being open to infinite possibilities

• 9:48 — Advice for recreational runners

• 13:03 — How to train your mind like your body

• 14:53 — Mental toughness isn't about pushing through

• 15:44 — Self-talk and learning to be kinder to yourself

• 20:03 — Molly's approach to heat adaptation

• 23:26 — Moving from marathons to ultrarunning

• 27:17 — Journaling & processing highs and lows

• 31:16 — Social media, boundaries & authenticity

• 35:32 — Data vs feel in training

• 38:30 — Learning how to fuel for ultras

• 45:08 — Mistakes of recreational runners

• 47:44 — Race-day nerves and embracing challenge

• 49:37 — Molly's advice for her younger self

• 57:22— Female runners, menstrual cycles & health

• 1:02:04 — Advice for women experiencing cycle loss

• 1:06:33 — Recovery, sleep & naps

• 1:11:32 — How to become a stronger, healthier, happier athlete

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

FIND MOLLY:

► INSTAGRAM: https://www.instagram.com/bygolly.molly

► STRAVA: https://www.strava.com/pros/16553663

► SUBSTACK: https://substack.com/@bygollymolly

► YOUTUBE: https://www.youtube.com/@Bygolly.itsmolly

LINKS & TOOLS MENTIONED

► My Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#MollySeidel #RunningPodcast #MarathonTraining #UltraRunning #MentalToughness #RunningMotivation #DistanceRunning #TrailRunning