The Extramilest Podcast

By Floris Gierman

The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. H... more

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How many episodes does The Extramilest Podcast have?

The podcast currently has 135 episodes available.

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Number 1: #135: Running Injury Specialist's Guide to Treating Common Injuries
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger. Watch the full video on YouTube 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.
August 21, 20261h 28min
Number 2: #134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete
Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress. Charlie Rocket went from barely being able to run for two minutes and weighing 300 pounds with a brain tumor, to completing five marathons, an Ironman, biking across America, and becoming a Nike athlete. Charlie transformed his life through running, optimism, and what he calls a "Winning Streak" mindset. Learn how to turn setbacks into momentum, reinvent yourself, find joy in training, and believe in possibilities that seem impossible. Watch the full video on YouTube Topics covered: 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.
August 11, 20261h 23min
Number 3: #136: How Sleeping Better Can Make You a Faster Runner
Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one. We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest Watch the full video on YouTube 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
September 01, 20261h 3min
Number 4: #133: What I Learned Recently From The Top 1% of Runners
🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athletes, and everyday runners, I've noticed the same themes coming up again and again. In this episode, I break down the biggest mindset and training lessons from my last 10 conversations, and how my thinking on low heart rate training has evolved over the past 14 years. Watch the full video on YouTube Topics covered: 0:00 — Lessons Every Recreational Runner Needs to Hear 1:34 — How to Transform your running with expert coaching. 2:14 — Consistency, Sustainability, and the Long Game 5:15 — Let Go of the Outcome and Trust the Process 11:39 — Leave Your Ego Behind and Pace Yourself Wisely 16:40 — How To Master Your Internal Dialogue 17:10 — Precision Fuel & Hydration 19:27 — How to Stop Being Your Own Worst Enemy 28:03 — Difficulty, Failure and Uncertainty Are Part of Growth 37:13 — Be Present, Keep It Playful and Enjoy Running 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
July 18, 20261h 2min
Number 5: #132: Rachel Entrekin's Advice to Race Faster, For Non-Elites
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
July 10, 20261h