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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#103: Building a Bulletproof Body and Preventing Injuries with Jason Fitzgerald
06/27/2025
#103: Building a Bulletproof Body and Preventing Injuries with Jason Fitzgerald
Thanks to LMNT for sponsoring this video! Head to 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 Watch this full video on YouTube: Chapters: – How to prevent running injuries and build a stronger body – Intro: Running injuries can derail your progress, here’s how to avoid them – LMNT Sponsorship – How many runners get injured each year? (Surprising stats!) – Top reasons runners get injured – How to know when to stop or keep running through pain – Why journaling helps you avoid injury and train smarter – Signs your body needs rest – Strength & mobility routines to stay injury-free – Cross-training options that support your running goals – Pool running: how it works and why it’s so effective – Budget-friendly gear for strength & mobility – Choosing the right kettlebell weight for runners – How and when to use foam rollers effectively – Strength training advice for runners in their 30s, 40s, 50s+ – Big takeaways from coaching elites and everyday runners – Mental strategies for dealing with injury – How to become a stronger, healthier, and happier athlete FIND JASON FITZGERALD: ► Podcast: ► Website: ► YouTube: ► Training: LINKS & TOOLS MENTIONED ► Interview with Matt Fitzgerald: ► Interview with Andy Wheatcroft: ► Interview with Dr Rangan Chatterjee: ► Resistance Bands: ► Kettlebells: ► Foam Roller: ► Vibrating Foam Roller: ► Massage Gun: ► Aqua Jogging Belt: ► Training Journal: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Extramilest: ► Path Projects: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#102: STOP Buying the Wrong Running Shoes! Listen To This First
06/12/2025
#102: STOP Buying the Wrong Running Shoes! Listen To This First
Thanks to LMNT for sponsoring this video! Head to 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 Watch this full video on YouTube: Chapters: – Choosing the right shoes, must-have gear, and running tips – Introduction to the episode: Get to know the Believe in the Run team – How Believe in the Run started – Adapting to challenges – How many shoes they review – What to look for in a running shoe – Testing shoes in-store vs. online – Shoe prices and value – Types of running shoes explained – Carbon-plated shoes and injury prevention – When to use carbon-plated shoes – Common shoe selection mistakes – Shoe sizing and fit – Minimalist shoes and transitions – Underappreciated running gear – Watches, Heart Rate Monitors & Data Tracking – Megan’s favorite training/running breakthroughs – Heat exposure and sauna training – How to become a stronger, healthier, and happier athlete FIND THOMAS, MEAGHAN, & ROBBE: ► Believe in the Run: ► Instagram: ► YouTube: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Extramilest: ► Path Projects: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#101: How to Run Longer Without Hitting the Wall, with Aaron Kubala
05/28/2025
#101: How to Run Longer Without Hitting the Wall, with Aaron Kubala
Thanks to LMNT for sponsoring this video! Head to 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 Watch this full video on YouTube: Chapters: – How to run longer without dying – Introduction to Aaron: Background, mindset, and his approaches – LMNT Electrolytes – What was going through Aaron’s mind during his first marathon? – How to mentally and physically increase his mileage over time – The struggles in early races and how he overcame them – How Aaron handles tough moments and advice for others – Advice to Younger Self – Aaron’s “Whys” – His Training Approach – How he approaches recovery with strength work and mobility – Thoughts and recommendations on recovery work – His Chile Speed Project experience – Nail your mindset during races – How Aaron prepares with food and sleep leading into big races – Sleep strategy during ultras – How the right gear makes a difference on race day – Lowest point in Chile and how he pushed through – Favorite moment from Chile – Next ultrarunning bucket list – How to become a stronger, healthier, and happier athlete FIND AARON KUBALA: ► Instagram: ► YouTube: ► The Speed Projects Chile - ► The Speed Project Santa Monica to Las Vegas - LINKS & TOOLS MENTIONED ► Path Projects Apparel: ► Coros Watch: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Extramilest: ► Path Projects: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#100: 8 Life-Changing Lessons with Running Coach Floris Gierman
05/15/2025
#100: 8 Life-Changing Lessons with Running Coach Floris Gierman
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: CHAPTERS – 10 years of lessons learned – Lesson 1: Lean Into Discomfort, Repeat, and Keep Going – Lesson 2: Keep Showing Up as Your True Authentic Self – Lesson 3: You’re Not the Only One Struggling – Lesson 4: Don’t Overdo It With Speedwork – Lesson 5: Progress Over Perfection – Lesson 6: Really Listening – Lesson 7: Aim High, Go For It – Lesson 8: Choose the Right People and Ask for Help When You Need It – Top 5 favorite YouTube videos – Thank you!!! YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Instagram: ► Strava: ► Extramilest: ► Path Projects: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#99: Sifan Hassan’s Coach, Tim Rowberry Shares Training Advice for Runners of All Levels
04/18/2025
#99: Sifan Hassan’s Coach, Tim Rowberry Shares Training Advice for Runners of All Levels
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: CHAPTERS: – Tim Roberry’s coaching approach and working with Sifan Hassan – How Tim started coaching Sifan Hassan – Life and training camp experience in Kenya – Keeping training fun and interesting – Intuition as a coach and building a feedback loop with athletes – Understanding your range: short vs long distance performance – How Tim and Sifan adapt training flexibility – Adjusting speed workouts based on Sifan’s readiness – Pushing vs backing off: how Tim reads the athlete – Lowering intensity and building volume – What data really matters in elite performance – The role of food in training, racing, and everyday performance – Advice Tim would give to his younger self – How race day at London Marathon unfolded for Tim as a coach – Tim’s behind-the-scenes view during Sifan’s marathon – Tim’s perspective on Sifan’s historic win – Tim’s mindset tips for first-time racers – How Sifan bounced back from the 10,000m fall in Budapest – Common mistakes runners make – Where to find Tim – Tips to become a stronger, healthier, and happier athlete FIND TIM ROWBERRY: ► Instagram: RUNNERS MENTIONED: ► Sifan Hassan - ► Eliud Kipchoge - YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Extramilest: ► Path Projects: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb
04/03/2025
#98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb
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: CHAPTERS: – Inside the athlete–coach relationship – A different kind of episode: Taylor & Lawrence take over – "Which would you rather?" — Defining coaching styles – The three pillars of trust: logic, empathy & authenticity – "What happens when the ducks find out you're a swan?" – How past experiences shape how we read people – Athletes vs. coaches: who's really responsible? – Handling criticism & negative comments – Why people resist new ideas – Letting go of identity: Lawrence's human-first approach – Creating the right environment for performance – Why trust is the foundation of high-performance coaching – Time, anxiety & the pressure to always be on – Mastery, not medals: why Taylor welcomes shared coaching – What it really means to be a role model – Taylor on growth, change & evolving identity – Platitudes, pressure & when motivation actually lands – Empathy, timing & advice that truly helps – Final reflections: safe spaces, big dreams & walking together FIND TAYLOR KNIBB: ► Instagram - ► YouTube - FIND LAWRENCE VAN LINGEN: ► Website: ► Instagram: LINKS & TOOLS MENTIONED: ► Flow rope - ► Extramilest Show 80 with Lawrence van Lingen - ► Extramilest Show 97 with Taylor Knibb - ► 4 Drills to Improve Your Running Form with Lawrence - YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Extramilest: ► Path Projects: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#97: Taylor Knibb’s Advice To Improve Your Running, Cycling and Swimming
03/22/2025
#97: Taylor Knibb’s Advice To Improve Your Running, Cycling and Swimming
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Professional triathlete Taylor Knibb is a 3x Ironman 70.3 World Champion and Olympic silver medalist. We talk about the mindset, training, and recovery tools that keep her performing at the highest level. From working with movement specialist Lawrence Van Lingen to embracing a more intuitive approach with her new coach Dan Lorang, Taylor shares great insights for athletes at every level looking to grow stronger, healthier, and more in tune with their bodies. Watch this full video on YouTube: CHAPTERS: – Taylor's #1 Athlete Advice – Triple World Champion: Meet Taylor Knibb – The Elite Athlete's Hydration Secret – "I Was a Mess" — Meeting Movement Guru Lawrence – The Pavlov Effect: Trained for Calm – Flow Rope & Tire Pull: Taylor's "Weird" Training Methods – "The Tire Lady" — Taylor's Apartment Complex Fame – Is Backwards Walking Daily? Taylor Explains – From "Falling Apart" to Perfect Running Form – The Only Run Cue Taylor's Coach Gives – Less Stress, More Results: Taylor's Training Revolution – Trusting Feel vs. Following Data – "Medals Are Byproducts" — Taylor's Champion Mindset – Finding Liberation in Training – Mental Strategies for Breaking Through Pain – Trust: The Foundation of Taylor's Training Philosophy – How Champions Analyze Race Performance – Where to Follow Taylor's Journey – Become Stronger, Healthier & Happier: Taylor's Guide FIND TAYLOR KNIBB: ► Instagram - ► YouTube - LINKS & TOOLS MENTIONED ► Lawrence van Lingen - ► 4 Drills to Improve Your Running Form, with Lawrence - ► Flow rope - ► Running Improvements with Lawrence Van Lingen - ► 6 Habits Every Runner Needs with Dr Rangan - ► Courtney Dauwalter Advice to Improve Running: ► Training and Racing with Mark Allen - ► Function - YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#96: How Eric Floberg Cut 86 Minutes – 3:59 to 2:33 Marathon
02/27/2025
#96: How Eric Floberg Cut 86 Minutes – 3:59 to 2:33 Marathon
Thanks to Function Health for sponsoring this video! Try Function and skip the waitlist using my link Eric Floberg shares how he improved by 86 minutes in his marathon time. He is a dedicated marathoner, content creator, and father of four. We dive into race pacing and fueling strategies to incorporating strength training and balancing high-mileage training with family life. Watch this full video on YouTube: CHAPTERS: - Marathon journey, race strategies, and training evolution - Who is Eric Floberg? - Function Sponsor - Chicago Marathon experience - Coping with the final miles of a marathon - Structuring training and balancing family life - Running on a treadmill: mental approach and strategies - Long runs with friends - Advice to Eric’s younger self - Working with coach Jeff Cunningham - Strength training and integrating a new routine - Low intensity run and different approaches to mileage and recovery - Getting into coaching: What inspired Eric? - The role of failure - Where can you find Eric? - Tips to become a stronger, healthier, and happier athlete Function Health is an all-in-one health platform that starts with over 100 advanced lab tests covering your entire body—heart, hormones, liver, kidneys, thyroid, autoimmunity, cancer signals, toxins, nutrients, and more. Function currently has a waitlist, but they are offering my audience the chance to skip it. Go to to skip the waitlist! FIND ERIC HERE: ► Strava - ► Youtube (Floberg Runs) - ► Youtube (Eric Floberg) - ► IG (Floberg Runs) - ► IG (Eric Floberg) - ► Patreon - ► Website - LINKS & TOOLS MENTIONED ► Function - ► Path Projects - ► Jeff Cunningham: ► Ryan Hall - ► Pfitzinger's "Advanced Marathoning": ► Nick Bare & BPN Nutrition: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that Daniel is part of: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#95: Blood Type Diet: The Key to Peak Performance?
02/02/2025
#95: Blood Type Diet: The Key to Peak Performance?
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it’s headaches, knee pain, or running injuries—can be your body’s way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete. Learn more about our Personal Best Running Coaching Program at Watch this full video on YouTube: CHAPTERS: - Nutrition, blood type, and performance - “The Headache Advantage” - The connection between nutrition, blood type, and running performance - Understanding of blood types - How to determine your blood type - Impact of food on digestion and health by blood types - A deeper exploration of the blood type diet - Understanding blood type and nutrition for peak performance - Metabolic flexibility, training intensity, and diet - Mastering body awareness in training - What excites Dr. Vrzal about his work? - Managing training loads effectively - Balancing training and personal life - Post-long-run headaches: The role of electrolytes - Key headache areas and their causes - Where to find “The Headache Advantage” book - Journaling to identify health patterns - Tips to become a stronger, healthier, and happier athlete FIND DR. VRZAL HERE: ► Website - ► Instagram: ► YouTube: LINKS & TOOLS MENTIONED ► “The Headache Advantage" book on Amazon - ► Blood Type Diet Home Test Kit - ► Blood Type Diet App - Apple - ► Blood Type Diet App - Google - ► Download the Free Low Heart Rate Training Guide: ► Heart Rate Running, Nutrition, & Mindset with Zach Bitter: ► Massive Running Improvements, with Lawrence van Lingen - ► Eat Right 4 Your type book on Amazon - YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#94: Massive Running Improvements, 5:28 to 3:43 Marathon, with Daniel Edwards
01/02/2025
#94: Massive Running Improvements, 5:28 to 3:43 Marathon, with Daniel Edwards
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete. Daniel is a member of our Personal Best Running Coaching Program. Learn more at Watch this full video on YouTube: CHAPTERS: - Transformation through low heart rate training - Introduction to Daniel Edwards - LMNT sponsor - Advice for his younger self - Changes in running and training habits - Nutrition: tracking, dietitian support, and meal planning - Marathon fueling strategies and race experience - Progression in races - Overcoming pre-race doubts and building training consistency - Advice for runners on consistency and strength training - First experience with low heart rate training - Finding the right heart rate zones for training - Balancing training, work, and family - Staying motivated during tough seasons - Managing diabetes as a runner - Becoming a stronger, healthier, and happier athlete FIND DANIEL EDWARDS HERE: ► Strava: ► Facebook: LINKS & TOOLS MENTIONED ► Download the Free Low Heart Rate Training Guide: ► Low Heart Rate Training Video: ► MAF Low HR Success with Maria: ► Yuka App: ► Heart rate monitor watch: ► Precision Fuel & Hydration: ► Path Projects: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that Daniel is part of: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#93: From Struggling Runner to Racing Success with Heidi Moreno
12/22/2024
#93: From Struggling Runner to Racing Success with Heidi Moreno
Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way. Subscribe and hit the bell to see new videos: If you'd like to learn more about the Personal Best Running coaching program, check Watch this full video on YouTube: CHAPTERS: - Zone 2 Breakthrough - Heidi’s running journey - How Heidi started running - Discovering low heart rate training - How Heidi journals to improve her running - Overcoming tough spots with mantras and mental strength - Heidi’s advice for beginners and support networks - How Heidi fuels for her runs - How Heidi overcame frustrations with low heart rate training - Mental aspects of low heart rate training - Advice for athletes starting out low heart rate training - How running helps Heidi in her personal and work life - Where to find Heidi - Preparing for the LA marathon and future goals - How to become a stronger, healthier, and happier athlete? FIND HEDI MORENO HERE: ► Instagram: ► Strava: ► Website: LINKS & TOOLS MENTIONED ► Book - Working From Home with a Cat by Heidi Moreno: ► Book - Luna Oscura by Heidi Moreno: ► Download the Free Low Heart Rate Training Guide: ► Low Heart Rate Training video 1: ► Precision Fuel & Hydration: ► Path Projects: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that Heidi is part of: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#92: How to Crush MAF Low Heart Rate Training with William Barth
12/12/2024
#92: How to Crush MAF Low Heart Rate Training with William Barth
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living. In this conversation, we discuss: Lessons learned from MAF low heart rate training. Mistakes William made in training and racing. Advice to non-elite athletes looking to improve. If you'd like to learn more about the Personal Best Running coaching program, check Watch this full video on YouTube: CHAPTERS: - Introduction - Free PDF Low HR Training Guide - LMNT Sponsor - William's Running Journey and Lessons from Arthur Lydiard - Balancing Base Building, Speed Work, and Avoiding Burnout - William’s Advice for His Younger Years - Intuitive Training and Learning to Adjust Based on Body Feedback - Transitioning to Low Heart Rate Training - Chicago Marathon: Challenges, Learnings, and Fueling Strategy - Pacing and Nutrition Plan - Root Causes of Injuries and Incorporating Strength Training - Daily Routines for Injury Prevention and Performance - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention - Tips for Stronger, Healthier, and Happier Running LINKS & TOOLS MENTIONED ► Download the Free PDF Low Heart Rate Training Guide: ► Precision Fuel Gels 15% Off Code FLO15: ► Andy Wheatcroft's advice: ► Low Heart Rate Training Guide: FIND WILLIAM BARTH HERE: ► Strava: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that William is part of: ► Free Weekly Running Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#91: Boston Marathon: Stories, Training, and Tips for Runners
12/06/2024
#91: Boston Marathon: Stories, Training, and Tips for Runners
Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program. Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: Watch this full video on YouTube: CHAPTERS: - Intro - Brent’s Running Journey and Progress - Path Projects Shoutout - Brent’s Boston Marathon Experience and the 2013 Bombing - The Story Behind Giving Away His Boston Marathon Medal - Lessons from Boston: The Power of Names and Noticing Others - Discovering MAF Training and Embracing Low Heart Rate Running - Reflections on Purpose, Mission, and Intentional Living - Strategies for Overcoming Challenges in Running and Life - Tips for Becoming a Stronger, Healthier, and Happier Athlete - Favorite Takeaways and Lessons FIND BRENT CUNNINGHAM: ► Facebook: LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: ► Phil Maffetone and Low Heart Rate Training: ► 6 Habits Every Runner Needs: ► Lomond Hoodie: ► Graves PX Shell Jacket: ► Killam PX: ► Get 10% off Path Projects running apparel: YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: ► Personal Best Program: ► Strava: ► Instagram: ► Website: ► Website: 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 . Subscribe and hit the bell to see new videos:
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#90: Dr Rangan ChatterJee | 6 Habits Every Runner Needs
11/23/2024
#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: ► Audio: ► Kindle: Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: Watch this full video on YouTube: CHAPTERS: - Introduction to Dr. Rangan - LMNT Sponsor - Rule #1: Make It Easy - Rule #2: Attach New Behaviors to Existing Habits - Rule #3: Create an Environment That Supports Habits - Taking Small Steps to Improve Running Habits - Age Divisions and Long-Term Running Goals - The Role of Habit Trackers and Wearable Devices - Marathon Lessons: Dr. Rangan’s Experience Running London - Strength Training and Gradual Build-Up in Running - Beginner Advice: Consistency and Joy - Holistic Approach to Running Niggles and Joint Pain - Injury Prevention, and Work-Life Balance Insights from Gabor Maté - Benefits of Low Heart Rate Training for Reflection and Growth - Dr. Rangan’s New Book - How to Become a Stronger, Healthier and Happier Runner. FIND DR. RANGAN HERE: ► Website: ► IG: ► YouTube: LINKS & TOOLS MENTIONED ► Feel Better, Live More Podcast: ► Make Change That Lasts (Book) by Dr Rangan Chatterjee: ► Parkrun: ► Bronnie Ware's Book: The Top Five Regrets of the Dying: ► Oura Ring: YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: ► Personal Best Program: ► Strava: ► Instagram: ► Website: ► Website: 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 . Subscribe and hit the bell to see new videos:
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#89: How Andy Qualified for Boston: 4:12 to 3:26 with Low HR Training
10/29/2024
#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 Watch this full video on YouTube: CHAPTERS - The Emotional Side of Running - How Andy Started Running - LMNT Sponsor - 28-Day Challenge That Changed Everything - Andy’s First Marathon: Lessons Learned - Boston Qualifier Journey: Key Takeaways - How Andy Trains - Overcoming Injury with MAF Training - Heart Rate Training & Energy Hacks - Life Lessons from Running - Finding Joy in Every Mile - Setting & Crushing Running Goals - Making Running Fun & Sustainable - Connect with Andy - Final Takeaways for Runners FIND ANDY HERE: ► Strava: ► Facebook: YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Free Low Heart Rate Training Guide: ► Personal Best Program: ► Podcast: ► Strava: ► Instagram: ► Website: 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 . 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: LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at
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#88: Courtney Dauwalter's Advice to Improve Your Running
09/30/2024
#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 Watch this full video on YouTube: CHAPTERS - Courtney’s Winning Formula for Training and Racing - Her First Marathon: What Really Happened - Early Ultrarunning Lessons That Shaped Her - How to Start and Improve with Trail Running - How Courtney Adjusts Her Training Day to Day - Training Experiments: Successes and Challenges - Sleep, Strength, and Self-Care for Peak Performance - Embracing the Pain Cave: Courtney’s Mindset Shift - Advice Courtney Would Give Her Younger Self - How Failure Drives Success in Ultrarunning - Behind the Scenes: Sponsors and What Fuels Her - How to Follow and Connect with Courtney - How to Become a Stronger, Happier and Healthier Athlete FIND COURTNEY HERE: ► Website: ► Instagram: 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: ► The Feed: ► Tailwind Nutrition: ► Kodiak Cakes: ► SunGod Sunglasses: ► Injinji Toe Socks: ► Suunto Watches: ► Leki Poles: ► Petzl Headlamps: ► Squirrel's Nut Butter: YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: ► Personal Best Program: ► Strava: ► Instagram: ► Website: ► Website: 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 . Subscribe and hit the bell to see new videos: LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at
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#87: How to Sleep Better, Starting Today | Matteo Franceschetti
08/30/2024
#87: How to Sleep Better, Starting Today | Matteo Franceschetti
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Matteo Franceschetti, is the co-founder and CEO of . 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 Watch this full video on YouTube: CHAPTERS: - The three pillars of health: nutrition, workout, and sleep - Intro to Matteo Franceschetti and sleep optimization - LMNT sponsor - Sleep fitness: practical tips : Optimal sleep protocols for high performance - Caffeine, alcohol, and nutrition’s impact on sleep - Tools to improve sleep - Eight sleep technology - Common sleep mistakes - Impact of sleep, sleep needs, and tips for athletes - Gender differences in sleep needs - The growing awareness of sleep optimization - Advice to matteo’s younger self - How endurance athletes can nail sleep FIND MATTEO FRANCESCHETTI HERE: ► Twitter: ► Eight Sleep website. Get $350 off at 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 ► Philips Hue Dim Lights: ► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: ► Blue Light Blocking Glasses: ► Blackout Curtains: ► Sauna: ► CBT-I (Cognitive Behavioral Therapy for Insomnia): YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.
07/30/2024
#86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.
Thanks to LMNT for sponsoring this video! Head to 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 Watch this full video on YouTube: Chapters: - Why flexibility in training is key - Update and recap on personal training, racing, and life - Thanks for the sponsor LMNT - Strength training, finding joy in different activities - Mental and physical benefits of cross-training and intuitive running - The 5 Regrets of the Dying - Importance of self-kindness and living a true life - Flexibility and adaptability in training - Your ability to focus and recover well - Book update and writing process - 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: ► Free Weekly Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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From 3:51 to 3:24 Marathon, Training and Racing Tips by John B
06/30/2024
From 3:51 to 3:24 Marathon, Training and Racing Tips by John B
Thanks to LMNT for sponsoring this video! Head to 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 Watch this full video on YouTube: CHAPTERS: The most important mindset to improve John's transition from cycling to running Discussion on the psychological benefits and struggles of running Psychological aspects of running Joy and challenges in running Introduction to low heart rate training and the MAF method Importance of community and support Improvements and achievements in marathons using the MAF method Managing heart rate zones and different training approaches Advice for new runners Balancing training with life and work Boston Marathon preparation Humility and community Importance of sleep and recovery Value of consistency in training and setting realistic goals Adjusting volume and intensity Importance of recovery weeks Closing thoughts on running and enjoying the journey FIND JOHN BIRtCHET-SHARPE HERE: ► Strava: ► Instagram: 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: ► Free Weekly Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)
05/23/2024
#84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)
Thanks to LMNT for sponsoring this video! Head to 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 Watch this full video on YouTube: CHAPTERS: The Raw Truth of Running First marathon, expectations vs reality More than a marathon? Signing up to first ultra 24 days before the event Ultra-Something.. how aspects of life apply to ultra-running If you see it, you can be it! I Hate Running and You Can Too The Seven Summits of My Neighborhood Advice for people going after ultra adventures Create eventing that you'll remember forever Getting older and looking for new challenges I didn’t have the strength to quit If you’re feeling bad, do this Brandon’s writing ethos Next ultra plans, couples adventure. Find out more about Brendan Ultra Something closing thoughts FIND BRENDAN HERE: ► Website: ► Instagram: ► YouTube: 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: ► Ultra-Something x PATH projects cap: ► The Seven Summits of My Neighborhood: ► The K’s of Convenience (Ultra): ► The Rut (Ultra): ► The Creative Act (book) by Rick Rubin: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#83: Kipchoge’s Top Running Tips for Athletes of All Levels
05/21/2024
#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 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: 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 . I can’t wait to hear your thoughts about this conversation in the :
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#82: How To Crush MAF Low Heart Rate Training with Scott Frye
04/27/2024
#82: How To Crush MAF Low Heart Rate Training with Scott Frye
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Scott Frye is a Board Certified Athletic Trainer and Corrective Exercise Specialist. He is also a coach and community manager in our Personal Best Running Coaching Program. In this conversation, we discuss: Lessons learned from MAF low heart rate training Common mistakes athletes make in training and racing Advice to non-elite athletes looking to improve. If you'd like to learn more about the Personal Best Running coaching program, check Watch this full video on YouTube: CHAPTERS: Mindset to succeed with MAF low heart rate training Scott’s running background and first marathon: “never again!” Running journey, injury and finding MAF. Frustrations starting out with low heart rate training. Improvements, with cold therapy, nutrition, sleep and meditation. Coaching experience; pace mentality, base-building, finding joy in running. Breakthroughs with low heart rate training. Misconceptions about adapting to aerobic fitness. Balancing speedwork and Zone 2 training. Boston Marathon 2024 experience and the training cycle. Recovery tools and techniques. Key considerations to ageing and longevity. Further thoughts on nutrition. Training and racing goals for Scott. Find out more about Scott. Closing thoughts. LINKS & TOOLS MENTIONED ► Personal Best Program: ► Health Span (book) by David Sinclair: ► Normatec compression boots: 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 SCOTT FRYE HERE: ► Instagram: ► Strava: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: ► Free Weekly Newsletter: ► YouTube: ► Strava: ► Instagram: ► Website: ► Website: ► 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 . SUBSCRIBE and hit the bell to see new videos:
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#81: Strength Training for Runners with Kyle Long
02/28/2024
#81: Strength Training for Runners with Kyle Long
Strength coach Kyle Long discuss a many strength topics, such as: When and how to perform the right strength training for runners, Strategies for consistency with strength training, Common mistakes with strength training that runners make, and much more... Want additional help in your strength training or ultra endurance training and racing? Hit up Kyle on or email [email protected] Watch this full video on YouTube: Get 10% off your first order of Precision Fuel and Hydration. I’ve been using their PF30 energy gels for about 18 months, with and without caffeine. I use them for all of my races and longer training runs, including for Tokyo and London. The PF 30 gel is the most efficient way to get 30g of carbohydrate / 120 calories into your system fast. Their gels have a very mild, neutral taste, something I like to reduce flavour fatigue during longer efforts. The texture is pretty thin, so you can take them without fluids, away from aid stations. Get 10% off your first order of any precision fuel and hydration products with code EXTRAMILEST24 at LINKS & TOOLS MENTIONED Tokyo Marathon Shakeout Run on Saturday March 2, 2024, RSVP and more info: London Marathon Shakeout Run on Saturday April 20, 2024, RSVP and more info: Strength Video 1: Strength Video 2: Strength Video 3: Strength Video 4: Precision Fuel and Hydration Gels PF30: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: Free Weekly Newsletter: YouTube: Strava: Instagram: Website: Website: 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 . SUBSCRIBE and hit the bell to see new videos:
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#80: Transform Your Running, with Lawrence van Lingen
12/31/2023
#80: Transform Your Running, with Lawrence van Lingen
This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways. If you would like to learn more about Lawrence’s movement programs, check out Watch the full video on YouTube here: CHAPTERS: Massive breakthrough in running Welcome Lawrence and thank you! Core values, moving from the centre out. Going from child to adult, are you the master of your movement? Floris’ early encounters with Lawrence and implementing some teachings. Being the creator and author of your movement and your life. Working with the flow rope The softer breath and options opening up, as a result. Flow rope and movement, anatomical chains. Extend from the hip! Pushing your feet into the ground. The “one-and” drill for cadence. Improving form, being present, psycho-emotional factors in running. Running form indicators. When the going gets tough, “oh my word” moments. Helping Taylor Knibb (US Triathlete), neural tension. Innerunner resources Reframing and changing mindset, to change the way you run. Further triathlete training experiences. What’s the long game? Backwards walking; guidance, injury rehab and avoidance. Marianne Williamson’s poem, believing and accepting talent. How to master the Awesomiser Find out more about Lawrence Closing thoughts; feeling, creative expression, online presence. LINKS & TOOLS MENTIONED Website: (How to Master) The Awesomiser: Dan Lierberman: Rick Rubin, The Creative Act: A Way of Being (book) ~ Thomas Myers and anatomy trains: Poem by Marianne Williamson: 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 OUT MORE ABOUT LAWRENCE HERE: Website: Instagram: YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: Free Weekly Newsletter: YouTube: Strava: Instagram: Website: Website: 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 . SUBSCRIBE and hit the bell to see new videos:
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#79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited
12/20/2023
#79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym. Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways. Watch the full video on YouTube here: CHAPTERS: 80/20 Training Fundamentals Welcome Matt and Ryan! The challenge of slowing down training pace (Matt) Zero-high-intensity vs. 80/20 Training (Matt) Active strategies for managing pain in training (Ryan) Floris’ Berlin Marathon calf issue: rest vs. active preparation (Ryan) Pain and damage are not necessarily equal (Ryan) Floris’ “Back story” how pain can surprise you and bias confirmed (Ryan) Discomfort on raceday and mindset (Ryan and Matt) High-intesity training: 100% vs. 90% (Floris) The expectation of pain (Matt) Contributory lifestyle and belief factors to pain (Floris and Ryan) Smiling in the pain cave, mantras (Ryan and Matt) Find out about Ryan and Matt’s book, and them! Recommendations for athletes to improve LINKS & TOOLS MENTIONED Pain & Performance (book) - by Ryan Whited and Matt Fitzgerald ~ 80/20 Running: Run Stronger and Race Faster By Training Slower (book) ~ The Comeback Quotient (book) by Matt Fitzgerald ~ On Pace: Discover How to Run Every Race at Your Real Limit (book) ~ Arthur Lydiard ~ Dr. Phil Maffetone ~ Everything Is Figureoutable (book) by Marie Forleo ~ 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 OUT MORE ABOUT MATT HERE: Website ~ 80/20 Endurance ~ Dream Run Camp ~ FIND OUT MORE ABOUT RYAN HERE: Paragon Athletics gym ~ Bio ~ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: Free Weekly Newsletter: YouTube: Strava: Instagram: Website: Website: 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 . SUBSCRIBE and hit the bell to see new videos:
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#78: Transform Your Runs, Join a Crew, with Liam Lonsdale
11/30/2023
#78: Transform Your Runs, Join a Crew, with Liam Lonsdale
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California. We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life. Watch the full video on YouTube here: Chapters: Intro Welcome Liam! Bay Bandits run crew, spreading the trail love! Finding the right running group for you. Running and mental well-being. Developing a running shoe (and shirt!), spirit of collaboration. More on trail shoes and other running gear. Little wins vs big crazy goals, coping with injury. Advice for runners to improve, including your ups & downs (hills) Transitioning from road to trail, slowing down or stopping. Meditation, breathwork and mindfulness of the body. Where to find out more about Liam. Closing thoughts. Outro FIND LIAM LONSDALE HERE: Website ~ Instagram ~ Strava ~ LINKS & TOOLS MENTIONED: Harvard Longevity Studies ~ Bluezones ~ SPEEDLAND ~ SPEEDLAND x PATH projects Shoe ~ PATH Projects ~ Stance socks ~ Othership app ~ Dr. Phil Maffetone – 5-Minute Power Break ~ Andrew Huberman (breathwork) ~ Wim Hof (breathwork) ~ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: YouTube: Strava: Instagram: Website: Website: 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 . SUBSCRIBE and hit the bell to see new videos:
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#77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett
11/18/2023
#77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at Watch the full video on YouTube here: Chapters: Intro (Jennifer) Intro (Floris) Welcome Jennifer! Running smarter not harder. Going beyond limits, the perception of an age barrier. From higher intensity to slowing down in training. MAF training “guard rails”, max heart rate and running by feel. Advice for people starting out with heart rate training. Training in the heat (Australia) Recovery strategy for a short turnaround of events, plus breaking records! Starting running at different ages. Don’t chase the squirrel! Letting go of ego and improving self-awareness. Jennifer’s 2023 Chicago Marathon experience. Raceday doesn’t always go to plan. Eating on the move? Take your blender! Jennifer’s training routine, being an intuitive runner and avoiding injury. Looking towards the Comrades Marathon. Advice for people looking to go further distances. Closing thoughts; training load and strength training as we get older. Outro. FIND JENNIFER KELLETT HERE: Instagram: Instagram: Strava: Facebook: LINKS & TOOLS MENTIONED: Per-Olof Åstrand ~ Stephen Seiler Ted Talk ~ Comrades Marathon ~ Vitamix blender ~ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: YouTube: Strava: Instagram: Website: Website: 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 running coaching program that Jennifer Kellett is a part of can be found at . SUBSCRIBE and hit the bell to see new videos:
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#76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei
10/29/2023
#76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life. Watch the full video on YouTube here: CHAPTERS: How to deal when something doesn't go according to plan Sponsor LMNT Welcome coach Ben Edusei and Amelia Vrabel Amelia: How easy is your easy running? Ben: prioritizing running with physical and mental well-being. Amelia: On the struggle bus? Get off the bus! Low heart rate training, training volume and speedwork. Amelia: Social media and ego. Ben: The MAF test as a measurable counter to the ego. Floris & Ben: The comparison trap and the inner critic. Ben: Making recovery your priority. Amelia: Framing how health foundations affect running. Floris: Sleep and training volume. Amelia: A running diet for success. The physical effects of digital behavior, being present. The day you stop racing, is the day you win the race. Implementing strength and mobility as a habit. Your Why. When race day doesn’t go according to plan. Amelia: Closing thoughts. Ben: Closing thoughts. Floris: Learning, journaling and mindset. The power of community. Find out more about Ben and Amelia. Floris: Closing thoughts. FIND COACH AMELIA VRABEL HERE: Website: Instagram: Twitter: Strava: FIND COACH BEN EDUSEI HERE: Website: Instagram: YouTube: Strava: Twitter: LINKS & TOOLS MENTIONED: PB Program (running coaching): YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: Our Personal Best Coaching Program: YouTube: Strava: Instagram: Website: Website: 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 running coaching program can be found at . SUBSCRIBE and hit the bell to see new videos:
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#75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette
10/13/2023
#75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned. Watch the full video on YouTube here: CHAPTERS: Intro How Todd got into running Learning patience and looking after your feet! Fundamentals for non-elite runners, Todd’s routine. Challenges and benefits with low heart rate training First race day experiences Further training cycles and races, beat your average! What is your Why? Running all seasons in Ontario The perfect race morning Heart rate monitoring, watch tech and metrics. Base-building and adding in speed Running isn’t just running The role of recovery in training Keeping active while desk-working, beauty of the trails. Increasing volume of low intensity running Find out more about Todd What Todd learned through his running experiences. Closing thoughts, don’t be afraid to ask for help! Outro – about the PB Program FIND TODD MARENTETTE HERE: Instagram: LINKS & TOOLS MENTIONED: Garmin Fenix watches - Polar H10 chest strap HRM - PATH projects apparel - Altra Footwear - Danny Dreyer Chi Running - Dr Mark Cucuzzella - Dr Phil Maffetone - Coach Amelia Vrabel - Coach Ben Edusei - YOU CAN FIND ME, FLORIS GIERMAN HERE: Our Personal Best Coaching Program: YouTube: Strava: Instagram: Website: Website: 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 running coaching program can be found at . SUBSCRIBE and hit the bell to see new videos:
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#74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen
09/30/2023
#74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen
Thanks to LMNT for sponsoring this video! Visit to get your free LMNT sample pack with any purchase. Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers. Watch this full interview on YouTube: CHAPTERS Breathing techniques to improve your running The power of the breath. Kasper’s journey to getting the word out State regulation through breathwork, minimal effective dose Breathing strategies for athletes, Hypoventilation (under breathing) The less you ventilate, the more you respirate Balancing training load with breathwork as an aid to health and performance Breathing practice for endurance running and recovery Functional and dysfunctional breathing, hyperventilation and trauma Posture and breath, desk athletes’ hips and glutes How to coordinate movement and breath Breathwork Masterclass with Kasper Ways to become a strong, healthier and happier athlete Outro and enter to win contest 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 KASPER VAN DER MEULEN HERE Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. ► Website: ► Instagram: (kaspersfocus) LINKS & TOOLS MENTIONED ► My Berlin Marathon Race Video: ► Mindlift (book) by Kasper Van Der Meulen ► Scott Jurek books ► Lawrence Van Lingen – YouTube ► Breathing for Warriors (book) by Belisa Vranich EXTRAMILEST SHOWS MENTIONED: ► Dr. Phil Maffetone on Training Your Brain #68 - ► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - ► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: ► Personal Best Program: ► Strava: ► Instagram: ► Website: ► Website: MORE ABOUT KASPER VAN DER MEULEN: Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences. Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials. Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life. 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 . Subscribe and hit the bell to see new videos: 🚨 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.
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