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The Extramilest Podcast: Daily Summaries Delivered
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. Hosted by endurance athlete Floris Gierman.
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- 2 days ago1h 14m
#137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best. 🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest Watch the full video on YouTube <span data-slate-fragment= "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
- 2 weeks ago1h 2m
#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 <span data-slate-fragment= "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
- Aug 21, 20261h 27m
#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 <span data-slate-fragment="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
- Aug 11, 20261h 22m
#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: <ul class="ck-unordered-list" data-slate-node="element" data-slate-fragment= "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
- Jul 18, 20261h 1m
#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 <a class= "ytAttributedStringLink ytAttributedStringLinkCallToActionColor" tabindex="0" href= "https://www.youtube.com/watch?v=X9Vf0Lp2aLg&t=2758s
- Jul 10, 202659 min
#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:
- Jun 26, 20261h 30m
#131: From 3:40 to a 2:21 marathon at age 43. Ian Sharman's lessons from 250 marathons and ultras.
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at: http://visit.pfandh.com/extramilestshow Ian Sharman improved his marathon time from a 3:40 to a 2:21 at age 43. He has completed over 250 marathons and ultramarathons. He shares the simple training shifts for his biggest breakthroughs and the mindset behind long-term improvement. Watch the full video on YouTube Topics covered: 00:00 — Ian Sharman's biggest running lessons 01:55 — Precision Fuel & Hydration Sponsor 02:47 — Consistency beats heroic workouts 09:31 — Why runners struggle with consistency 11:26 — Flexibility vs rigid training plans 12:45 — Should you make up missed runs? 15:57 — PB Running Coaching Program 16:26 — Balancing running with family & life 19:24 — The purpose behind every run 22:08 — Ian's 2 :32 marathon breakthrough 25:40 <span class= "ytAttributedStringLinkInheritColor" di
- Jun 19, 20261h 14m
#130: Molly Seidel's Advice to Improve Your Running
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Olympic bronze medalist Molly Seidel talks about the mental side of running, how to train your mind, quiet negative self-talk, recover smarter, and stop letting fear of the unknown hold back your running. Watch the full video on YouTube Topics covered: 0:00 — Molly Seidel: The mental side of running 2:38 — Morning threshold workouts in Flagstaff 4:09 — Recovering from Black Canyon & preparing for Western States 6:38 — Being open to infinite possibilities 9:48 — Advice for recreational runners 13:03 — How to train your mind like your body 14:53 — Mental toughness isn't about pushing through 15:44 — Self-talk and learning to be kinder to yourself 20:03 — Molly's approach to heat adaptation 23:26 — Moving from marathons to ultrarunning 27:17 — Journaling & processing highs and lows 31:16 — Social media, boundaries & authenticity 35:32 — Data vs feel in training 38:30 — Learning how to fuel for ultras 45:08 — Mistakes of recreational runners 47:44 — Race-day nerves and embracing challenge 49:37 — Molly's advice for her younger self 57:22— Female runners, menstrual cycles & health 1:02:04 — Advice for women experiencing cycle loss 1:06:33 — Recovery, sleep & naps 1:11:32 — How to become a stronger, healthier, happier athlete 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 al
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About 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.
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