The Extramilest Podcast

Floris Gierman
  • 4.9 (363)
  • RUNNING
  • UPDATED MONTHLY
The Extramilest Podcast

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.

  1. 2 DAYS AGO

    #90: Dr Rangan ChatterJee | 6 Habits Every Runner Needs

    Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training.   Dr. Chatterjee's new book Make Change That Lasts launches December 31, 2024. Available for pre-order at all major book stores, including Amazon: ► Paper back: https://amzn.to/4fVJPOs ► Audio: https://amzn.to/4fI17Py ► Kindle: https://amzn.to/4fwGB4l   Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/      Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo  CHAPTERS: 0:00 - Introduction to Dr. Rangan 3:15 - LMNT Sponsor 4:12 - Rule #1: Make It Easy 8:50 - Rule #2: Attach New Behaviors to Existing Habits 13:36 - Rule #3: Create an Environment That Supports Habits 16:33 - Taking Small Steps to Improve Running Habits 24:05 - Age Divisions and Long-Term Running Goals 33:51 - The Role of Habit Trackers and Wearable Devices 39:56 - Marathon Lessons: Dr. Rangan’s Experience Running London 52:51 - Strength Training and Gradual Build-Up in Running 58:41 - Beginner Advice: Consistency and Joy 1:04:56 - Holistic Approach to Running Niggles and Joint Pain 1:13:03 - Injury Prevention, and Work-Life Balance Insights from Gabor Maté 1:25:49 - Benefits of Low Heart Rate Training for Reflection and Growth 1:26:30 - Dr. Rangan’s New Book 1:27:21 - How to Become a Stronger, Healthier and Happier Runner.     FIND DR. RANGAN HERE: ► Website: https://drchatterjee.com/ ► IG: https://www.instagram.com/drchatterjee/ ► YouTube: https://www.youtube.com/@DrChatterjeeRangan     LINKS & TOOLS MENTIONED ► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/  ► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs  ► Parkrun: https://www.parkrun.us/ ► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc  ► Oura Ring: https://ouraring.com/      YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► 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 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.pbprogram.com.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

    1h 31m

  2. OCT 29

    #89: How Andy Qualified for Boston: 4:12 to 3:26 with Low HR Training

    Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft’s path to the Boston Marathon was a decade-long journey from self-described “unfit tub of blubber” to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy’s story offers lessons for runners everywhere.   Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com     Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc       CHAPTERS 0:00 - The Emotional Side of Running 1:11 - How Andy Started Running 2:01 - LMNT Sponsor 2:58 - 28-Day Challenge That Changed Everything 10:24 - Andy’s First Marathon: Lessons Learned 18:30 - Boston Qualifier Journey: Key Takeaways 20:39 - How Andy Trains 25:45 - Overcoming Injury with MAF Training 35:38 - Heart Rate Training & Energy Hacks 50:58 - Life Lessons from Running 55:12 - Finding Joy in Every Mile 1:00:50 - Setting & Crushing Running Goals 1:04:50 - Making Running Fun & Sustainable 1:07:45 - Connect with Andy 1:08:24 - Final Takeaways for Runners   FIND ANDY HERE: ► Strava: https://www.strava.com/athletes/48162722 ► Facebook: https://www.facebook.com/andrew.wheatcroft.77     YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe   ► Personal Best Program: https://www.pbprogram.com/  ► Podcast: https://extramilest.com/podcast/ ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► 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.pbprogram.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.    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

    1h 11m

  3. SEP 30

    #88: Courtney Dauwalter's Advice to Improve Your Running

    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 I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun.    If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4      CHAPTERS 0:00 - Courtney’s Winning Formula for Training and Racing 4:58 - Her First Marathon: What Really Happened 7:48 - Early Ultrarunning Lessons That Shaped Her 12:41 - How to Start and Improve with Trail Running 18:50 - How Courtney Adjusts Her Training Day to Day  26:02 - Training Experiments: Successes and Challenges 31:17 - Sleep, Strength, and Self-Care for Peak Performance 36:55 - Embracing the Pain Cave: Courtney’s Mindset Shift 45:36 - Advice Courtney Would Give Her Younger Self 46:43 - How Failure Drives Success in Ultrarunning 49:55 - Behind the Scenes: Sponsors and What Fuels Her 53:45 - How to Follow and Connect with Courtney 55:00 - How to Become a Stronger, Happier and Healthier Athlete   FIND COURTNEY HERE: ► Website: https://www.courtneydauwalter.com/  ► Instagram: https://www.instagram.com/courtneydauwalter/  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.  LINKS & TOOLS MENTIONED ► Solomon: salomon.com ► The Feed: thefeed.com ► Tailwind Nutrition: tailwindnutrition.com ► Kodiak Cakes: kodiakcakes.com ► SunGod Sunglasses: sungod.co ► Injinji Toe Socks: injinji.com ► Suunto Watches: suunto.com ► Leki Poles: leki.com ► Petzl Headlamps: petzl.com ► Squirrel's Nut Butter: squirrelsnutbutter.com YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com  ► 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.pbprogram.com.    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

    57 min

  4. AUG 30

    #87: How to Sleep Better, Starting Today | Matteo Franceschetti

    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life!   If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x        CHAPTERS: 0:00 - The three pillars of health: nutrition, workout, and sleep 0:46 - Intro to Matteo Franceschetti and sleep optimization 1:24 - LMNT sponsor 2:32 - Sleep fitness: practical tips  10:47: Optimal sleep protocols for high performance 13:51 - Caffeine, alcohol, and nutrition’s impact on sleep 16:10 - Tools to improve sleep  21:58 - Eight sleep technology 27:52 - Common sleep mistakes 36:03 - Impact of sleep, sleep needs, and tips for athletes 40:57 - Gender differences in sleep needs 42:48 - The growing awareness of sleep optimization 45:53 - Advice to matteo’s younger self 50:00 - How endurance athletes can nail sleep     FIND MATTEO FRANCESCHETTI HERE:  ► Twitter: https://x.com/m_franceschetti  ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission 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.     LINKS & TOOLS MENTIONED:  ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg ► Philips Hue Dim Lights: https://a.co/d/6eKuAY3 ► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV ► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses ► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains ► Sauna: https://www.sunlighten.com/ ► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy     YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     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

    51 min

  5. JUL 30

    #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.

    Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here.   If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/      Watch this full video on YouTube: https://youtu.be/z4gTLScpR48        Chapters: 00:00 - Why flexibility in training is key 01:20 - Update and recap on personal training, racing, and life 06:19 - Thanks for the sponsor LMNT 07:44- Strength training, finding joy in different activities 19:45 - Mental and physical benefits of cross-training and intuitive running 26:10 - The 5 Regrets of the Dying 27:21 - Importance of self-kindness and living a true life 28:56 - Flexibility and adaptability in training 32:00 - Your ability to focus and recover well 38:14 - Book update and writing process 41:45 - Final thoughts and encouragement     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.     YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     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

    47 min

  6. JUN 30

    From 3:51 to 3:24 Marathon, Training and Racing Tips by John B

    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon.   If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI      CHAPTERS: 00:00 The most important mindset to improve 02:58 John's transition from cycling to running 07:18 Discussion on the psychological benefits and struggles of running 13:04 Psychological aspects of running 14:49 Joy and challenges in running 16:44 Introduction to low heart rate training and the MAF method 26:43 Importance of community and support 32:51 Improvements and achievements in marathons using the MAF method 36:16 Managing heart rate zones and different training approaches 38:52 Advice for new runners 41:23 Balancing training with life and work 47:30 Boston Marathon preparation 52:41 Humility and community 56:51 Importance of sleep and recovery 59:03 Value of consistency in training and setting realistic goals 1:02:02 Adjusting volume and intensity 1:03:42 Importance of recovery weeks 1:05:27 Closing thoughts on running and enjoying the journey   FIND JOHN BIRtCHET-SHARPE HERE: ► Strava: https://www.strava.com/athletes/76038942 ► Instagram: https://www.instagram.com/johnbirtchet/   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.   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     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

    1h 7m

  7. MAY 23

    #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)

    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Brendan Leonard is the creative force behind Semi Rad, a website dedicated to the joy of adventure for runners of all levels. Brendan loves to explore, to laugh and occasionally to get tired, cold and scared through his ultra adventures. Brendan is an author of many books, including Ultra-Something, which we discuss during this conversation.   If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://www.youtube.com/watch?v=qn3uq0yHRzQ     CHAPTERS: 00:00 The Raw Truth of Running 02:44 First marathon, expectations vs reality  05:50 More than a marathon? 09:00 Signing up to first ultra 24 days before the event 11:40 Ultra-Something.. how aspects of life apply to ultra-running 13:38 If you see it, you can be it! 17:46 I Hate Running and You Can Too 19:59 The Seven Summits of My Neighborhood 24:32 Advice for people going after ultra adventures 25:46 Create eventing that you'll remember forever  33:06 Getting older and looking for new challenges 38:09 I didn’t have the strength to quit 44:10 If you’re feeling bad, do this 46:53 Brandon’s writing ethos 52:18 Next ultra plans, couples adventure. 56:46 Find out more about Brendan 58:20 Ultra Something closing thoughts   FIND BRENDAN HERE: ► Website: https://semi-rad.com/ ► Instagram: https://www.instagram.com/semi_rad/  ► YouTube: https://www.youtube.com/@semi_rad     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.   LINKS & TOOLS MENTIONED: ► Ultra-Something (book) by Brendan Leonard: https://pathprojects.com/ultra-something ► Ultra-Something x PATH projects cap: https://pathprojects.com/ultra-something ► The Seven Summits of My Neighborhood: https://www.youtube.com/watch?v=7SLadjqxhhc ► The K’s of Convenience (Ultra): https://gotrail.run/en/race/the-ks-of-convenience ► The Rut (Ultra): https://runtherut.com/ ► The Creative Act (book) by Rick Rubin: https://amzn.to/3WWeSDF     YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     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

    1h 2m

  8. MAY 21

    #83: Kipchoge’s Top Running Tips for Athletes of All Levels

    There is no greater runner and ambassador for the sport of running than Eliud Kipchoge. We discuss Kipchoge's routines, top running tips and advice for athletes of all levels to improve.      This episode is not available in podcast format, and can only be found on my YouTube channel in video format.     The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.       CLICK HERE TO WATCH THIS FULL CONVERSATION: https://www.youtube.com/watch?v=Fktx7qLbXDc    This conversation was recorded in Tokyo, after we both ran the Tokyo Marathon. We dive deeper into Kipchoge’s philosophies, routines and advice for non-elite athletes to improve. I am really excited about this conversation and we covered several topics I haven’t heard him talk about in other interviews.  This was my 3rd time meeting with Eliud. I’ve put together a 30 page PDF with a summary from both conversations, lessons, takeaways, favorite quotes and a full transcript. This E-book can be downloaded for free at Extramilest.com/kipchoge.    I can’t wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://www.youtube.com/watch?v=Fktx7qLbXDc

    2 min
See All (90)

4.9
out of 5
363 Ratings

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.

Information

  • Creator
    Floris Gierman
  • Years Active
    2017 - 2024
  • Episodes
    90
  • Rating
    Clean
  • Copyright
    © Floris Gierman 2020
  • Show Website
    The Extramilest Podcast

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