The Extramilest Podcast

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 running
• 10:22 – How to build stronger bones, tendons, and muscles
• 16:44 – Correct way to do calf raises for tendon health
• 23:45 – Strength training: key movements for runners
• 26:21 – Simple tools runners can use at home
• 30:17 – The Mobile Board: purpose and benefits
• 34:51 – Where to find the Mobile Board
• 35:16 – Common running injuries and how to prevent them
• 38:16 – Understanding and preventing calf injuries
• 40:53 – The role of self-massage and tissue recovery
• 46:43 – Best hamstring exercises for runners
• 49:47 – How daily lifestyle impacts your running
• 52:24 – Best cross-training activities for runners
• 57:17 – Balancing training load with your body's abilities
• 1:04:08 – Where to find Jay
• 1:04:31 – How to become a stronger, healthier, happier athlete

FIND JAY DICHARRY:

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

LINKS & TOOLS MENTIONED

► Function Health: https://my.functionhealth.com/signup?code=FLORIS

► Mobo Board IG: https://www.instagram.com/mobo.board

► Mobo Board Website: https://www.moboboard.com/ (Get 10% off with code FLO10)

► Anatomy For Runners: https://amzn.to/4mH5iPa

► Running Rewired: https://amzn.to/3JFzxHK

► Toe spreaders: https://correcttoes.com/

► Resistance bands: https://amzn.to/3JECJ6n

► Massage gun: https://amzn.to/4mbthFf

► Foam roller: https://amzn.to/3JFkSvZ

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

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

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 trying climbing or new activities
• 19:50 – Coaching others vs. applying lessons to yourself
• 24:05 – Entering races with less pressure and expectations
• 27:03 – Strength training and mobility for runners 40, 50, 60+
• 28:19 – People starting out with rucking and weighted vests
• 33:38 – Advice for new runners to build consistency
• 37:26 – Getting over the initial "hump" of running
• 43:39 – Most challenging and most memorable race experiences
• 46:40 – Running gear that made the biggest difference
• 50:31 – Favorite nutrition, gels, and electrolytes
• 52:47 – Toe socks, blisters, and foot care strategies
• 55:43 – Next adventures and volunteering at races
• 59:08 – Where to find Sean
• 59:48 – How to become a stronger, happier, healthier athlete

FIND SEAN:

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

► Strava: https://www.strava.com/athletes/1323893

► Facebook: https://www.facebook.com/sean.lee.1069020

LINKS & TOOLS MENTIONED

► Conversation with Taylor Knibb: https://youtu.be/YeKjFDLrjRY

► Conversation with Nicki: https://youtu.be/lAogZrd7XAg

► Conversation with Lawrence: https://youtu.be/zDJrNa-tO8c

► Nutrition Gels: https://www.precisionhydration.com/us/en/?code=FLO15

► Electrolytes: https://DrinkLMNT.com/FLO

► Socks: https://amzn.to/4muYHHk

► Leukotape: https://amzn.to/45Pt5Fg

► Headlamp: https://amzn.to/41O06Aw

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

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

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 into trail running
• 14:44 – Running with her Border Collie
• 15:45 – Improving in marathons and advice to her younger self
• 21:11 – Traveling to races and future marathon plans
• 22:29 – Moving from marathons to ultramarathons
• 25:05 – Tips for anyone wanting to run longer distances
• 32:00 – What she learned from aging and being a parent
• 34:18 – Race day mindset
• 39:40 – What Ayako does outside of running
• 43:42 – How eating, sleeping, and hydration affects training
• 47:11 – Realizing the impact of protein, sleep, and hydration on training
• 53:38 – Where to find Ayako
• 53:59 – How to become a stronger, healthier, and happier athlete

FIND AYAKO:

► Strava: https://www.strava.com/athletes/52198811

LINKS & TOOLS MENTIONED

► Floris' Badwater Experience: https://extramilest.com/blog/badwater-135-lessons-learned/

► Ep. with Dr. Phil Maffetone: https://youtu.be/_TPrenWWK9U

► Ep. with Maria Lurenda Westergaard: https://youtu.be/i5TmvBfJp-Y

► PB Program: https://www.pbprogram.com/

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

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

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 runners
• 24:47 – Zone 4/5 leads to burnout
• 27:17 – High-intensity training and marathon prep
• 31:20 – Mental strategies for tough efforts
• 35:14 – Challenges of starting Zone 2
• 38:12 – How to explore without risk
• 42:44 – From skateboarding to running adventures
• 46:37 – Unique races and trail conference insights
• 50:38 – Involving friends or kids in outdoor adventure
• 53:48 – Advice to Alex's younger self
• 58:09 – Preparation vs. discovery in running
• 1:01:26 – Where to find Alex
• 1:02:39 –How to become a stronger, healthier, happier athlete
• 1:03:33 – Top travel recommendation for your running adventure

FIND ALEX HUTCHINSON:

► Website: https://www.alexhutchinson.net/

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

► Thread: https://www.threads.com/@sweat_science

► X: https://x.com/sweatscience/

► Facebook: https://www.facebook.com/sweatscience

► LinkedIn: https://www.linkedin.com/in/alex-hutchinson-048a79a/

LINKS & TOOLS MENTIONED

► Function Health: https://www.functionhealth.com/FLORIS

► Books by Alex Hutchinson: https://www.alexhutchinson.net/

► Explorer's Gene Book: https://amzn.to/3TN5PCq

► Endure Book: https://amzn.to/44YpLaF

► Which comes first, cardio or weights book: https://amzn.to/3UgBPyP

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

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

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 that support your running goals
• 27:48 – Pool running: how it works and why it's so effective
• 31:39 – Budget-friendly gear for strength & mobility
• 33:41 – Choosing the right kettlebell weight for runners
• 37:05 – How and when to use foam rollers effectively
• 44:37 – Strength training advice for runners in their 30s, 40s, 50s+
• 48:13 – Big takeaways from coaching elites and everyday runners
• 57:20 – Mental strategies for dealing with injury
• 1:00:57 – How to become a stronger, healthier, and happier athlete

FIND JASON FITZGERALD:

► Podcast: https://apple.co/2L19km1

► Website: https://strengthrunning.com/

► YouTube: https://www.youtube.com/strengthrunning

► Training: http://bit.ly/2YgBLAv

LINKS & TOOLS MENTIONED

► Interview with Matt Fitzgerald: https://www.youtube.com/watch?v=VkDYXUI1x08

► Interview with Andy Wheatcroft: https://www.youtube.com/watch?v=IIGKMA3b8dc

► Interview with Dr Rangan Chatterjee: https://www.youtube.com/watch?v=mF0CCpy3Dzo

► Resistance Bands: https://amzn.to/3TeGktk

► Kettlebells: https://amzn.to/3TGW3kW

► Foam Roller: https://amzn.to/3T7Aaey

► Vibrating Foam Roller: https://amzn.to/4lu1fEY

► Massage Gun: https://amzn.to/4ktVmqt

► Aqua Jogging Belt: https://amzn.to/4kbpp5Y

► Training Journal: https://strengthrunning.com/the-perfo...

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

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

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 shoe selection mistakes
• 38:49 – Shoe sizing and fit
• 43:55 – Minimalist shoes and transitions
• 50:35 – Underappreciated running gear
• 59:05 – Watches, Heart Rate Monitors & Data Tracking
• 1:01:08 – Megan's favorite training/running breakthroughs
• 1:08:12 – Heat exposure and sauna training
• 1:12:15 – How to become a stronger, healthier, and happier athlete

FIND THOMAS, MEAGHAN, & ROBBE:

► Believe in the Run: http://www.believeintherun.com

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

► YouTube: https://www.youtube.com/believeintherun

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

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

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 recovery with strength work and mobility
• 23:04 – Thoughts and recommendations on recovery work
• 27:18 – His Chile Speed Project experience
• 32:35 – Nail your mindset during races
• 34:35 – How Aaron prepares with food and sleep leading into big races
• 37:11 – Sleep strategy during ultras
• 41:39 – How the right gear makes a difference on race day
• 47:25 – Lowest point in Chile and how he pushed through
• 50:42 – Favorite moment from Chile
• 54:24 – Next ultrarunning bucket list
• 55:34 – How to become a stronger, healthier, and happier athlete

FIND AARON KUBALA:

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

► YouTube: https://www.youtube.com/@UCEKmeIjxZK16fLO7xRa0thQ

► The Speed Projects Chile - https://www.youtube.com/watch?v=l-Y4PtK8v18

► The Speed Project Santa Monica to Las Vegas - https://www.youtube.com/watch?v=Y4wBs6aFHqM

LINKS & TOOLS MENTIONED

► Path Projects Apparel: https://www.pathprojects.com/

► Coros Watch: https://coros.com/products

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

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

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 training camp experience in Kenya
• 7:37 – Keeping training fun and interesting
• 10:56 – Intuition as a coach and building a feedback loop with athletes
• 12:38 – Understanding your range: short vs long distance performance
• 17:27 – How Tim and Sifan adapt training flexibility
• 23:26 – Adjusting speed workouts based on Sifan's readiness
• 25:26 – Pushing vs backing off: how Tim reads the athlete
• 29:40 – Lowering intensity and building volume
• 33:36 – What data really matters in elite performance
• 36:05 – The role of food in training, racing, and everyday performance
• 38:15 – Advice Tim would give to his younger self
• 39:28 – How race day at London Marathon unfolded for Tim as a coach
• 45:13 – Tim's behind-the-scenes view during Sifan's marathon
• 48:15 – Tim's perspective on Sifan's historic win
• 51:00 – Tim's mindset tips for first-time racers
• 52:19 – How Sifan bounced back from the 10,000m fall in Budapest
• 55:14 – Common mistakes runners make
• 57:03 – Where to find Tim
• 57:44 – Tips to become a stronger, healthier, and happier athlete

FIND TIM ROWBERRY:

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

RUNNERS MENTIONED:

► Sifan Hassan - https://www.instagram.com/sifanhassan

► Eliud Kipchoge - https://youtu.be/7E6TNeoOC3Y

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

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

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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

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 approach
• 35:05 – Creating the right environment for performance
• 40:56 – Why trust is the foundation of high-performance coaching
• 47:07 – Time, anxiety & the pressure to always be on
• 52:53 – Mastery, not medals: why Taylor welcomes shared coaching
• 59:13 – What it really means to be a role model
• 1:05:32 – Taylor on growth, change & evolving identity
• 1:12:40 – Platitudes, pressure & when motivation actually lands
• 1:18:10 – Empathy, timing & advice that truly helps
• 1:22:16 – Final reflections: safe spaces, big dreams & walking together

FIND TAYLOR KNIBB:

► Instagram - https://www.instagram.com/taylorknibb

► YouTube - https://www.youtube.com/@Taylor-Knibb

FIND LAWRENCE VAN LINGEN:

► Website: https://www.lawrencevanlingen.com/

► Instagram: https://instagram.com/lawrencevanlingen

LINKS & TOOLS MENTIONED:

► Flow rope - https://innerunnerstore.myshopify.com/

► Extramilest Show 80 with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c?si=LtgrgFe6uGS7L-b2

► Extramilest Show 97 with Taylor Knibb - https://youtu.be/YeKjFDLrjRY?si=pecXUmlMZS0o28zV

► 4 Drills to Improve Your Running Form with Lawrence - https://youtu.be/X2MMqAvtcqI?si=V5pNk0RUKJ4jSOUq

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

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

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

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

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

► Extramilest: https://extramilest.com/

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

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

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate 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 Personal Best Running Coaching Program can be found at https://www.pbprogram.com.

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