73 episodes

The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.

The Extramilest Podcast Floris Gierman

    • Sports
    • 4.9 • 337 Ratings

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.

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

    #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 Medicine Certified Health Coach, taking athletes mental health beyond exercise. 


    Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0
     

    CHAPTERS:

    00:00​ how your sport performance can improve significantly 03:06​ how Jen became a mental health coach for athletes 05:15​ how mental health starts in the body 06:54 ​recognizing mental health issues in athletes 10:56​ getting to the root causes of stress responses, looking at biology 16:02​ anxiety and depression as symptoms, not isolated states 17:01​ practical ways to manage anxiety in the moment 20:29​ inflammation with anxiety and depression 22:31​ nail the basics, then get to the “fancy” stuff 23:47​ stress of a busy schedules and talking about our emotions 28:47​ potential benefits of cold exposure 36:29​ light and mood, circadian rhythms, SAD lamps 40:57​ injury and identity with sport 44:04​ journaling, stream of consciousness writing and gratitude 47:39​ laughter is the best medicine! 53:48​ transformational journeys for athletes 58:22​ holistic approach to training and health 1:00:22​ mental health after racing, finding that dopamine hit! 1:03:03​ find out more about Jennifer 1:04:32​ closing thoughts Floris  
    FIND JENNIFER SCHMIDT HERE:
    ► Instagram - https://www.instagram.com/ignitehealthcoaching
    ► Website - www.igniteyourhealth.ca
    ► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/ 
     
    LINKS & TOOLS
    ► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Podcast: https://extramilest.com/podcast
    ► My Running Coaching Program: https://www.pbprogram.com 
    ► My weekly newsletter: https://extramilest.com/subscribe 
    ► Strava: https://www.strava.com/athletes/1329785 
    ► Instagram: https://www.instagram.com/florisgierman 
    ► Website: https://extramilest.com 
    ► Website: https://pathprojects.com 
     
    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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.
     
    🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.
     
    To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

    • 1 hr 7 min
    #72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi

    #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 a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.
     
    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.

    Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ 
     

    CHAPTERS:
    00:00​ Training like a hybrid athlete
    03:05​ Advice for newer athletes
    05:54​ Transition from high intensity to slowing down
    08:07​ What is a hybrid athlete?
    10:45​ Strength, individualized training and healthy ageing
    12:55 ​Training week structure, nutrition, recovery
    16:09 3 Mistakes hybrid athletes make, intensity and recovery
    21:17​ Race day examples from Matt: what worked and what didn’t!
    26:29​ Dealing with adversity, how we talk to ourselves
    34:26​ Optimize motivation and discipline
    38:08 ​Important lessons learned from David Goggins
    41:20​ Pulling from different energy systems
    43:24​ What Matt and Floris noticed after taking Creatine
    53:33​ What footwear is right for you and why
    1:02:01​ Nutrition principles as a hybrid athlete
    1:07:39​ Find out more about Matt
    1:08:32​ Advice for athletes looking to improve long term
    1:10:47​ Final thoughts Floris  
    FIND MATT CHOI HERE:
    ► Coaching/website - https://mattchoi.co
    ► YouTube - https://www.youtube.com/@MattChoi
    ► Instagram - https://www.instagram.com/mattchoi_6
    ► TikTok – https://www.tiktok.com/@mattchoi6
     
    LINKS & TOOLS
    ► David Goggins https://davidgoggins.com
    ► Creatine https://amzn.to/44rolCZ
    ► Peter Attia https://peterattiamd.com
    ► Andrew Huberman https://hubermanlab.com
    ► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw 
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Podcast: https://extramilest.com/podcast
    ► My Running Coaching Program: https://www.pbprogram.com 
    ► My weekly newsletter: https://extramilest.com/subscribe 
    ► Strava: https://www.strava.com/athletes/1329785 
    ► Instagram: https://www.instagram.com/florisgierman 
    ► Website: https://extramilest.com 
    ► Website: https://pathprojects.com 
     
    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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.
     
    🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments.
     
    To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

    • 1 hr 11 min
    #71: How to Balance Running & Life: Tips for Non-Elite Runners

    #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 to get your free LMNT sample pack with any purchase.
    Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE 

    CHAPTERS:
    0:00 How to enjoy your running practice
    3:00 Sponsor LMNT
    4:35 How Kyle got into meditation out of necessity
    13:40 How to get into consistent meditation
    18:30 How meditation can improve your running
    21:20 MAF training experiences and learnings
    26:50 Why and how Kyle stopped drinking alcohol
    28:20 Advice for first 6 months of MAF training
    31:10 Kyle’s first MAF training breakthrough with Kyle 
    34:00 Base building and high intensity running
    35:21 Advice to start with MAF running
    37:00 Lifestyle changes, taking a look under the hood
    38:05 How combine working late, dad mode and running?
    43:12 Floris shares his skateboard tour experiences
    45:17 Night shift workers and sleep approach
    48:50 Sacrifices to reach big goals
    53:35 Cutting out alcohol, setting up support system
    57:28 Poster Floris office, My Life In Weeks
    1:01:40 Having fun besides drinking alcohol
    1:06:55 Advice for athletes looking to improve
    1:08:46 Closing thoughts Floris
    1:09:44 How to run and be present
    1:11:35 Personal Best Program Community
     
    FIND MARCO HERE:
    ► Instagram - https://www.instagram.com/kylewhalum/
     
    LINKS AND TOOLS MENTIONED
    ► My Life In Weeks - 4k poster: https://bit.ly/4kweeks
    ► Center For Resilience - https://www.davidlynchfoundation.org
    ► Reframe Drinking App - https://bit.ly/reframe-app
    ► Katy Perry Tour - https://www.katyperry.com/tour/ 
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Podcast: https://extramilest.com/podcast
    ► Personal Best Program: https://www.pbprogram.com 
    ► My weekly newsletter: https://extramilest.com/subscribe 
    ► Strava: https://www.strava.com/athletes/1329785 
    ► Instagram: https://www.instagram.com/florisgierman 
    ► Website: https://extramilest.com 
    ► Website: https://pathprojects.com 
     
    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life.
    Also, head to  http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
     
    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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.
     
    🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.
     
    To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

    • 1 hr 13 min
    #70: Heart Rate Variability (HRV) Training, with Marco Altini

    #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 is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!
     
    Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI 

    CHAPTERS:
    00:00 HRV to handle load better
    01:08 Sponsor: PATH projects and LMNT
    2:34 Explaining Heart Rate Variability
    6:30 How to measure HRV
    16:06 Improving HRV
    22:51 Sleep
    23:37 Marco integrating HRV data into his own training
    27:56 Breath work and breathing
    36:04 HRV: guided versus dictated
    41:24 Examples from Floris’ training
    46:43 Tapering for events
    51:08 Positive stress and the limitations of data
    52:01 Developments in non-invasive wearables
    54:58 Find out more about Marco
    56:46 Closing thoughts
     
    FIND MARCO HERE:
    ► Twitter - https://twitter.com/altini_marco  
    ► Substack - https://marcoaltini.substack.com/ 
    ► Instagram - https://www.instagram.com/altini_marco/ 
    ► Website - https://www.marcoaltini.com/ 
     
    LINKS AND TOOLS MENTIONED
    ► Website - https://www.hrv4training.com/
    ► App (search) - HRV4Training
    ► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp 
    ► Oura ring - https://ouraring.com/
    ► Josh Waitzkin website - https://www.joshwaitzkin.com/
    ► Tim Ferriss website - https://tim.blog/
    ► Joe Dispenza website - https://drjoedispenza.com/ 
    ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Podcast: https://extramilest.com/podcast
    ► Personal Best Program: https://www.pbprogram.com 
    ► My weekly newsletter: https://extramilest.com/subscribe 
    ► Strava: https://www.strava.com/athletes/1329785 
    ► Instagram: https://www.instagram.com/florisgierman 
    ► Website: https://extramilest.com 
    ► Website: https://pathprojects.com 
     
    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
     
    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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.
     
    🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.
     
    To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

    • 1 hr 1 min
    #69: MAF Low Heart Rate Success with Maria Lurenda Westergaard

    #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 with low heart rate training and improved health.
     
    Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y 

     
    CHAPTERS:
    00:00 Compare to yourself
    02:38 Sponsor: LMNT
    03:50 Welcome Maria! Running and background.
    05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong
    09:05 Maybe I should run a marathon!
    11:37 Early stages of Maria’s running journey
    15:04 Developing as a runner, using your strengths to improve confidence
    18:39 Comparison should be inspiring!
    21:06 MAF improvements, data over time
    23:40 Other forms of success
    25:19 Health first, running performance will follow
    27:39 Energy level after running, heart rate indicators
    29:16 4 areas of tracking: stress, sleep, nutrition & strength
    42:00 Benefits of data and journaling
    43:48 Coffee and Floris’ upcoming Berlin Marathon
    45:48 Valencia Marathon
    51:00 Different types of runners, what really matters?
    58:28 Health concerns, running with grief (Copenhagen & Guam)
    1:05:00 Calm and low heart training, problem-solving while running
    1:07:44 Lessons from low heart training journey, future goal: Marathon at 80!
    1:14:00 Find out more about Maria
    1:15:35 Closing thoughts
     
    FIND MARIA HERE:
    ►  Marathon at 80 (website) - https://marathonat80.com/
     
    LINKS AND TOOLS MENTIONED
    ► Marathon at 80 (website) - https://marathonat80.com/
    ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4
    ► Lori Harder - https://loriharder.com/
    ► Team Hoyt - https://teamhoyt.com/
    ► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin
    ► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/
    ► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/
    ► Copenhagen Marathon - https://copenhagenmarathon.dk/en/
    ► Boston Marathon - https://www.baa.org/races/boston-marathon
    ► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Podcast: https://extramilest.com/podcast
    ► Personal Best Program: https://www.pbprogram.com 
    ► My weekly newsletter: https://extramilest.com/subscribe 
    ► Strava: https://www.strava.com/athletes/1329785 
    ► Instagram: https://www.instagram.com/florisgierman 
    ► Website: https://extramilest.com 
    ► Website: https://pathprojects.com 
     
    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an 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.
     
    🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 30th from the YouTube comments.
     
    To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

    • 1 hr 21 min
    #68: Dr Maffetone on Training Your Brain

    #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 physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now. 
     
    Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo 
     

     
    This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7” shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5”. The separate short from liner eliminates all chafing, it’s a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO
     
    *
    Here is a great quote by famous music producer Rick Rubin: 
    “Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today, I imagine in 2053 it will be accepted mainstream care!”—Rick Rubin, music producer 
     
    CHAPTERS:
    00:00 Train your brain
    02:21 Sponsors: PATH projects, LMNT
    04:45 Welcome back Dr. Phil Maffetone!
    05:30 B sharp! Music as part of a holistic approach to health.
    10:02 Music for athletes
    16:22 Listening while exercising, or not.
    22:41 Breathing patterns and brain adaptation
    25:30 Listening to the body
    27:00 Working with Rick Rubin
    33:50 Self-doubt
    34:45 The 5-minute power break, improving body function
    37:50 Hearing new things in music
    41:45 Real music vs junk, genre
    46:15 Heart rate and music, alpha state, multi-tasking
    52:00 Day dreaming vs distraction
    53:25 You are addicted to your phone!
    57:29 The brain and age
    1:00:32 Our passions and dreams
    1:01:35 Start line race day nerves
    1:07:45 Impact of music on race day
    1:10:27 The trainable brain
    1:12:33 Where to find out more about Dr Phil Maffetone and his work
    1:14:03 Advice to optimize health and performance
    1:14:40 More training is often not better
     
    FIND OUT MORE ABOUT DR MAFFETONE
    ► Music website - https://maffetonemusic.com/ 
    ► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa 
    ► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic 
    ► MAF website - https://philmaffetone.com/ 
     
    LINKS AND TOOLS MENTIONED
    ► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/ 
    ► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm 
    ► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp
    ► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC 
    ► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv 
    ► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3 
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Podcast: https://extramilest.com/podcast
    ► Personal Best Program: https://www.pbprogram.com 
    ► My weekly newsletter: https://extramilest.com/subscribe 
    ► Strava: https://www.strava.com/athletes/1329785 
    ► Instagram: https://www.instagram.com/florisgierman 
    ► Website: https://extramilest.com 
    ► Website: https://pathprojects.c

    • 1 hr 22 min

Customer Reviews

4.9 out of 5
337 Ratings

337 Ratings

WheatgeassDan ,

New runner

I am a new runner and I love this podcast. It has more than enough information for me currently and far more advanced information for me later on I have been practicing low heart rate training for a few weeks now, and I have really been noticing a difference, highly suggest this podcast to anyone interested in running.

DonaNobisPacem ,

Love Floris’s podcast!

I loved Floris’s content on YouTube. The informative, encouraging content helped me to go from a fat, middle-age couch potato to a fat, middle-age runner doing 11-15km in one session, slowly! Finally found the podcast version, so now I could listen to it on my slow, long runs!!

Dalel Magnin ,

OMG amazing podcast

A real jewel for the running world. I have run 56 marathons and am still training hard at age 70. Floris has the most!!!!!!!! amazing info in these podcasts!!! I would HIGHLY recommend to any runners who want to get better or just to understand better. THANKS!!!! Floris for you hard work.

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