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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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- 1 weeks ago1h 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
- 2 weeks ago59 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
- Jun 12, 20261h 16m
#129: From Complete Beginner at age 42 to Sub-2 Hour Half Marathon at age 48
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Katja shares the lessons how she went from a complete beginner to an experienced runner, how low heart rate training became a game changer, and ways to reach breakthroughs in your running and life. Watch the full video on YouTube Chapters: 0:00 — From Couch to 4 World Marathon Majors After 40 2:56 — When running first became meaningful 4:00 — Finding community through running 9:25 — The moment everything finally clicked in her training 10:48 — The breakthrough that made Katja faster 14:02 — How to race your best when everything goes wrong 16:31 — Precision Fuel and Hydration sponsorship 17:43 — The PR-or-bust racing approach 22:06 — Katja's journey with low heart rate training 24:53 — How to find your easy heart rate zone 25:55 — Why low intensity
- Jun 5, 20261h 19m
#128: How to Overcome Race Nerves and Anxiety with Jude Brewer
Thanks to Precision Fuel & Hydration, and Heavenly Heat Saunas for sponsoring this video! Get 15% off your first order of Precision Fuel & Hydration at https://visit.pfandh.com/thextramilest2026 | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO Neuroscientist, psychiatrist, and bestselling author Jud Brewer talks about anxiety, race day nerves, flow state, and how to become a stronger, healthier, and happier athlete overall. Watch the full video on YouTube: https://youtu.be/CqD4C-v0P3o Chapters: 0:00 — Jud Brewer on race anxiety, sleep, and flow 1:38 — Precision Hydration Sponsorship 3:15 — Why runners experience race day nerves 6:37 — How uncertainty fuels anxiety before races 7:57 — Anxiety as a negative habit loop 13:04 — How to deal with race week nerves and sleep anxiety 16:05 — Observing thoughts instead of fighting them 19:56 — Heavenly Heat Saunas Sponsorship 21:01 — How noting practice and the senses help runners stay present 24:02 — Forest bathing, awareness, and connecting with nature <a class= "ytAttributedStringLink ytAttributedStringLinkCallToActionColor" tabindex
- May 15, 202650 min
#127: Jakob Ingebrigtsen's Advice to Run Faster, For Non-Elites
Thanks to Heavenly Heat Saunas for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO Jakob Ingebrigtsen is an Olympic and multi-time world champion and one of the greatest middle-distance runners of his generation. In this episode he shares how he builds confidence, why consistency beats motivation, how the Norwegian double-threshold system works, and the routines behind his training and recovery. We also get into fear, failure, pacing Kipchoge, lactate testing, and how recreational runners should prioritize rhythm and routine. Watch the full video on YouTube: https://youtu.be/OQeh_Pg0Nz0 Chapters: 0:00 — Jakob Ingebrigtsen on confidence, routine, and racing 0:53 — Welcome & Running Breakthroughs book 2:17 — How Jakob builds confidence through practice 3:58 — Why racing more helps with nerves 5:51 — How Jakob deals with failure and disappointment 6:33 — Jakob's Copenhagen Half Marathon experience 9:46 — Jakob's path to the marathon, will he go longer? 10:54 — Would Jakob ever run an ultramarathon? 13:11 — Balancing low and high intensity training 14:47 — Jakob's YouTube channel and showing the full athlete journey <span class="ytAttributedStringLinkInheritCol
- May 1, 20261h 34m
#126: Coach's Advice to Run & Recover Faster For Recreational Runners
Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity. Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI Chapters: 0:00 — Introducing Albert Shank 1:55 — Somnus Lab Sponsorship 2:57 — How to enjoy running for decades 3:43 — Albert's 58K Grand Canyon birthday adventure 4:10 — How Albert discovered low heart rate training 9:12 — Advice for new low heart rate runners 15:17 — What Albert understands about MAF training now 17:01 — Heavenly Heat Saunas Sponsorship 18:07 — Common mistakes in low heart rate training 25:01 — How to coach athletes in early frustration phase <a class= "ytAttributedStringLink ytAttributedStringLinkCallToActionColor" tabin
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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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