The Extramilest Podcast

By Floris Gierman

What's The Extramilest Podcast about?

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.

Download our free app to listen on your phone

The Extramilest Podcast episodes:

02.28.2024
#81: Strength Training for Runners with Kyle Long
Strength coach Kyle Long discuss a many strength topics, such as: When and how to perform the right strength training for runners, Strategies for consistency with strength training, Common mistakes with strength training that runners make, and much more......
12.31.2023
#80: Transform Your Running, with Lawrence van Lingen
This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South...
12.20.2023
#79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed...
11.30.2023
#78: Transform Your Runs, Join a Crew, with Liam Lonsdale
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland...
11.18.2023
#77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian...
10.29.2023
#76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei
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, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes...
10.13.2023
#75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss...
09.30.2023
#74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen
Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork....
09.15.2023
#73: Mental Health Struggles Of Athletes: Coping Strategies for Success
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase. Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional...
08.31.2023
#72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi
Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube. We discuss how he structures his training as...
07.30.2023
#71: How to Balance Running & Life: Tips for Non-Elite Runners
Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health. Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO...
07.24.2023
#70: Heart Rate Variability (HRV) Training, with Marco Altini
Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance. Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He...
07.14.2023
#69: MAF Low Heart Rate Success with Maria Lurenda Westergaard
Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success...
06.30.2023
#68: Dr Maffetone on Training Your Brain
Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Dr Maffetone is a...
06.17.2023
#67: Low Heart Rate Training Guide 2023, with Floris Gierman
Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover: 1. What...
05.26.2023
#66: Run Longer, Go Further! With Chris Hauth
Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Chris Hauth is a two-time Olympian,...
05.11.2023
#65: How to start running when you're out of shape? With Slow AF Runner Martinus Evans
Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the...
04.28.2023
#64: Beat The Wall! Race Day Nutrition with Andy Blow
Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration. ...
04.14.2023
#63: MAF low heart rate training with 2:44 marathoner Wissam Kheir
Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Wissam Kheir has 5 years...
03.31.2023
#62: Kate's Incredible Running Transformation, How She Did It
Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Kate Martini Freeman improved from a 4:59 marathon...
03.17.2023
#61: Trail Running Wisdom, With Trail Runner Nation Scott & Don
A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded. We break down the barriers for road runners...
03.03.2023
#60: Running on Ketones and Carbs, with Michael Brandt
Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how...
02.17.2023
#59: How To Crush Your Running Goals, With Coach Jimmy Dean Freeman
This is one of my favorite interviews I’ve ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20...
02.03.2023
#58: How to run healthy & strong, with Dr. Mark Cucuzzella (2:24 marathoner)
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a...
12.20.2022
#57: How to Improve As A Runner, 4:53 to 3:33 Marathon at age 63, with Andrea Hudson | MAF Training
Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at...
12.08.2022
#56: Massive Running Improvements, 3:34 to 2:27 Marathon with Gareth King | MAF Training
I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO. . Gareth...
11.28.2022
#55: Race Faster By Training Slower, with 2:49 Marathoner Astrid Feyer | MAF Training
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and...
11.22.2022
#54: Ryan Hall on Strength Training for Runners
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from...
11.03.2022
#53: Nutrition for Runners, CGM & Optimizing Health | Kara Collier from Nutrisense
Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health. Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program...
09.09.2022
#52: Kilian Jornet Round 2, Training Advice & UTMB Lessons
This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and UTMB 2022. Full YouTube interview: https://youtu.be/cU7cNo7ZwUk ...
08.02.2022
#51: Kilian Jornet's Advice to Improve Your Running
Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running. Full YouTube interview: https://youtu.be/OJZO-t6O5Bk Chapters:...
12.23.2021
#50: Dr. Stephen Seiler on 80/20 Training
“You don’t have to go that hard every day in training with the high intensity sessions. You’re building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you’re...
12.14.2021
#49: From 3:59 Marathon To 2:34, with Danny Huibregtse
Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that’s incredible!! We discuss...
11.20.2021
#48: Achieve Your Goals, with Sally McRae
Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler. She is one of the most real, inspiring and positive people I have ever met. Sally is a...
08.28.2021
#47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites
Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for the marathon. This episode is not available in podcast format, and can...
07.26.2021
#46: MAF Training and Longevity with Ben Edusei
Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach. We have really gotten to know each other very well over the past 18 months, when we talk...
06.22.2021
#45: From Paralyzed to Running a Fast Marathon, with Ash Lewis
Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges. At age 28 he had a staph infection that resulted in being paralyzed from his waist down. This spinal injury resulted that he...
01.08.2021
#44: Lessons From 60+ Years of Running with Walter Liniger
Walter Liniger, 69 years young is a strong runner from Switzerland. He ran his first race at age 7, his marathon PR was set at 2:38 in 1988 in Basel. For many years he trained mostly at a high intensity, often...
12.24.2020
#43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow
“If you’re doing stuff which is longer, if you’re doing stuff which is hotter, you need to understand your physiology in order to get things really right for you and invest the time in that investigation, to get the...
12.04.2020
#42: Nutrition for Athletes & Disordered Eating with Tawnee from Endurance Planet
Tawnee is a holistic health and endurance sports coach, mother, multi-sport athlete, writer and speaker. She has a master’s degree in exercise science, a bachelor’s in journalism, is a certified sports nutritionist (CISSN-ISSN) and certified strength and conditioning coach (CSCS-NSCA). ...
11.20.2020
#41: Running injury prevention and recovery, with Nate Helming from The Run Experience
Watch this conversation on YouTube here. Nate Helming (Strava) is a founder of The Run Experience, one of the largest YouTube running channels and online running coaching programs. In this show, we discuss running injuries, mobility, flexibility and strength training....
11.06.2020
#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman
“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That’s why I like this more holistic training approach, not just looking at the running...
10.30.2020
#39: Improve Your Running and Health with Dr. Phil Maffetone
Watch the full video here: https://youtu.be/DyE2J5pcWcA In this show, we welcome back Dr. Phil Maffetone. Many listeners to the podcast are already familiar with his work. He is a recognized researcher, coach and clinician in the area of food and...
10.16.2020
#38: Matt Fitzgerald on 80/20 Running & Running the Dream!
“If you think something’s impossible, just know that you could well be wrong and so it’s best just to assume that you can just keep getting better." - Matt Fitzgerald. Matt Fitzgerald is an author, coach, nutritionist and athlete. Fascinated...
10.02.2020
#37: Greatest Running Lessons for 2020 and 2021!!!
Watch this full interview on YouTube here https://youtu.be/BN6npli_6Kg In our recent conversation, Julianne Dickerson (Strava), Bill Callahan (Strava) and Andy Hooks (Strava), who are no strangers to a challenge, discuss how 2020 has been for them; how the pandemic has...
08.12.2020
#36: How to Run Longer, with Albert Shank
Full video is available here: https://youtu.be/v9JNb3RavLM Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many things over the years about ways to become a stronger, healthier and happier athlete. Recently he celebrated his 52nd birthday by...
06.17.2020
#35: MAF Training Frustrations and Improvements, with Kathryn and Jennifer Geyer
Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at...
05.14.2020
#34: Cracking Sub 3 at Boston 2020 Virtually, with Duc Trần
“I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping.” - Duc Trần This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I Duc Trần (Strava) doesn’t seem...
04.09.2020
#33: Kofuzi on MAF Heart Rate Training for Running
Mike Ko, aka Kofuzi (IG | YouTube) is in his own words “a non-elite road runner who vlogs about marathons, half marathons and being a non-elite”. He is a father of two young kids, based in Chicago. Kofuzi shares his...
04.02.2020
#32: Triathlon Taren on Heart Rate Training for Running, Biking and Swimming
"People train too hard on their easy days and not hard enough on their hard days." Taren Gesell aka Triathlon Taren (IG | YouTube) started out playing baseball, skateboarding and Curling competitively. After finding Triathlon at University he went on...

What's The Extramilest Podcast about?

Download our free app to listen on your phone

The Extramilest Podcast episodes:

#81: Strength Training for Runners with Kyle Long

#80: Transform Your Running, with Lawrence van Lingen

#79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited

#78: Transform Your Runs, Join a Crew, with Liam Lonsdale

#77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett

#76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei

#75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette

#74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen

#73: Mental Health Struggles Of Athletes: Coping Strategies for Success

#72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi

#71: How to Balance Running & Life: Tips for Non-Elite Runners

#70: Heart Rate Variability (HRV) Training, with Marco Altini

#69: MAF Low Heart Rate Success with Maria Lurenda Westergaard

#68: Dr Maffetone on Training Your Brain

#67: Low Heart Rate Training Guide 2023, with Floris Gierman

#66: Run Longer, Go Further! With Chris Hauth

#65: How to start running when you're out of shape? With Slow AF Runner Martinus Evans

#64: Beat The Wall! Race Day Nutrition with Andy Blow

#63: MAF low heart rate training with 2:44 marathoner Wissam Kheir

#62: Kate's Incredible Running Transformation, How She Did It

#61: Trail Running Wisdom, With Trail Runner Nation Scott & Don

#60: Running on Ketones and Carbs, with Michael Brandt

#59: How To Crush Your Running Goals, With Coach Jimmy Dean Freeman

#58: How to run healthy & strong, with Dr. Mark Cucuzzella (2:24 marathoner)

#57: How to Improve As A Runner, 4:53 to 3:33 Marathon at age 63, with Andrea Hudson | MAF Training

#56: Massive Running Improvements, 3:34 to 2:27 Marathon with Gareth King | MAF Training

#55: Race Faster By Training Slower, with 2:49 Marathoner Astrid Feyer | MAF Training

#54: Ryan Hall on Strength Training for Runners

#53: Nutrition for Runners, CGM & Optimizing Health | Kara Collier from Nutrisense

#52: Kilian Jornet Round 2, Training Advice & UTMB Lessons

#51: Kilian Jornet's Advice to Improve Your Running

#50: Dr. Stephen Seiler on 80/20 Training

#49: From 3:59 Marathon To 2:34, with Danny Huibregtse

#48: Achieve Your Goals, with Sally McRae

#47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites

#46: MAF Training and Longevity with Ben Edusei

#45: From Paralyzed to Running a Fast Marathon, with Ash Lewis

#44: Lessons From 60+ Years of Running with Walter Liniger

#43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow

#42: Nutrition for Athletes & Disordered Eating with Tawnee from Endurance Planet

#41: Running injury prevention and recovery, with Nate Helming from The Run Experience

#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman

#39: Improve Your Running and Health with Dr. Phil Maffetone

#38: Matt Fitzgerald on 80/20 Running & Running the Dream!

#37: Greatest Running Lessons for 2020 and 2021!!!

#36: How to Run Longer, with Albert Shank

#35: MAF Training Frustrations and Improvements, with Kathryn and Jennifer Geyer

#34: Cracking Sub 3 at Boston 2020 Virtually, with Duc Trần

#33: Kofuzi on MAF Heart Rate Training for Running

#32: Triathlon Taren on Heart Rate Training for Running, Biking and Swimming