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The Extramilest Podcast

52 EpisodesProduced by Floris GiermanWebsite

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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#52: Kilian Jornet Round 2, Training Advice UTMB Lessons

September 9th, 2022

This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training …

#51: Kilian Jornet's Advice to Improve Your Running

August 2nd, 2022


Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This …

#50: Dr. Stephen Seiler on 80/20 Training

December 23rd, 2021


“You don’t have to go that hard every day in training with the high intensity sessions. You’re building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you’re going …

#49: From 3:59 Marathon To 2:34, with Danny Huibregtse

December 14th, 2021

Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that’s incredible!!    We …

#48: Achieve Your Goals, with Sally McRae

November 20th, 2021

Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler.    She is one of …

#47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites

August 28th, 2021


Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for …

#46: MAF Training and Longevity with Ben Edusei

July 26th, 2021


Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach. 

We have really gotten to know each other very well over the past 18 months, when we talk 1 on 1 about a …

#45: From Paralyzed to Running a Fast Marathon, with Ash Lewis

June 22nd, 2021

Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges.    At age 28 he had a staph infection that …

#44: Lessons From 60+ Years of Running with Walter Liniger

January 8th, 2021


Walter Liniger, 69 years young is a strong runner from Switzerland. He ran his first race at age 7, his marathon PR was set at 2:38 in 1988 in Basel. For many years he trained mostly at a high intensity, often out of …

#43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow

December 24th, 2020


“If you’re doing stuff which is longer, if you’re doing stuff which is hotter, you need to understand your physiology in order to get things really …

#42: Nutrition for Athletes Disordered Eating with Tawnee from Endurance Planet

December 4th, 2020


Tawnee is a holistic health and endurance sports coach, mother, multi-sport athlete, writer and speaker. She has a master’s degree in exercise …

#41: Running injury prevention and recovery, with Nate Helming from The Run Experience

November 20th, 2020


Watch this conversation on YouTube here.

Nate Helming (Strava) is a founder of The Run Experience, one of the largest YouTube running channels and online running coaching programs.

In this show, we discuss running …

#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman

November 6th, 2020


“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. …

#39: Improve Your Running and Health with Dr. Phil Maffetone

October 30th, 2020


Watch the full video here:

In this show, we welcome back Dr. Phil Maffetone. Many listeners to the podcast are already …

#38: Matt Fitzgerald on 80/20 Running Running the Dream!

October 16th, 2020


“If you think something’s impossible, just know that you could well be wrong and so it’s best just to assume that you can just keep getting better."

#37: Greatest Running Lessons for 2020 and 2021!!!

October 2nd, 2020


Watch this full interview on YouTube here

In our recent conversation, Julianne Dickerson (Strava), Bill Callahan (Strava

#35: MAF Training Frustrations and Improvements, with Kathryn and Jennifer Geyer

June 17th, 2020


Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at a …

#34: Cracking Sub 3 at Boston 2020 Virtually, with Duc Trần

May 14th, 2020


I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping.” - Duc Trần

This full video interview …

#33: Kofuzi on MAF Heart Rate Training for Running

April 9th, 2020


Mike Ko, aka Kofuzi (IG | YouTube) is in his own words “a non-elite road runner who vlogs about marathons, half marathons and being a non-elite”. He is a father of two young kids, based in Chicago.

Kofuzi shares his …

#32: Triathlon Taren on Heart Rate Training for Running, Biking and Swimming

April 2nd, 2020


"People train too hard on their easy days and not hard enough on their hard days."

Taren Gesell aka Triathlon Taren (IG | YouTube) started out playing baseball, skateboarding and Curling competitively. After finding …

#31: Dealing with Uncertainty and Limiting Stress | Gurpreet Gill

March 24th, 2020


"There is so much fear, and perhaps rightfully so, about COVID-19. And, what if... If we subscribe to the philosophy that life is always working out …

#30: Shut Your Mouth for Running and Health, with Patrick McKeown

February 27th, 2020


Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland.

Having suffered …

#29: How To Run Fast and Reach Big Goals, with 2:49 marathoner Julianne Dickerson

February 1st, 2020


Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels. 

Last year she set a BIG GOAL to run her first …

#28: Misconceptions about MAF Training, by Floris Gierman

January 17th, 2020


In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways. 

There are several misconceptions about MAF Training that I'm addressing in detail in today's podcast. …

#27: No Pain All Gain with Amelia Vrabel

December 20th, 2019


The video of this full interview is available here:   Amelia Vrabel is a Senior Certified Instructor at ChiRunning / …

#26: From Overweight To Sub 3 Hour Marathon with Jeroen-Pieter van der Vliet

November 27th, 2019


This podcast is also available as full video here on YouTube.

Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from …

#25: Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement

October 31st, 2019


This podcast is also available as full video here on YouTube.

Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form …

#24: Qualify for the Boston Marathon at Any Age, with Jeffrey Silver

October 17th, 2019


Jeffrey Silvers (Strava) is a 54 year old runner from Toronto, Canada.  For several years he has had the goal of qualifying for the Boston …

#23: Heart Rate Training and Racing with Larisa Dannis

October 3rd, 2019

Larisa Dannis (Strava | IG) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several …

#22: Heart Rate Running, Nutrition and Mindsets with Zach Bitter

September 12th, 2019

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 …

#21: MAF Training and Nutrition with Andy Hooks

August 30th, 2019

Today I have my friend Andy Hooks (Strava | IG | FB) on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 …

#20: Massive Running Improvements with Calvin (56) Josh (23) Sambrook

June 13th, 2019


Calvin Sambrook (56) has learned a lot over the past 7 years of marathon running. He had to be rescued from the course on his first marathon attempt. His 2nd marathon finish time was in 5 hours 15 minutes, for 12 …

#19: From 5 Hour Marathon to Sub 3, with Michael Ovens

May 30th, 2019


In today’s podcast I talk to Michael Ovens (Strava), a 41 year old runner from Jersey in the UK. So far he improved from a 5 hour 15 marathon down …

#18: Dr. Mark Cucuzzella on MAF HR Training, Running Form Injury Prevention

May 16th, 2019

"If you finish a training run and you don’t feel you can do it again, you are probably running too fast" - Dr. Mark Cucuzzella
  Today’s episode of the Extramilest show is a big one. Dr Mark Cucuzzella is one of the …

#17: Heart Rate Training with 2:21 Marathoner Jason Cherriman

April 26th, 2019


“Consistency first, volume second, and maybe some more specific workouts if necessary. That gets phenomenal results, you don’t stress your body too …

#16: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook

April 18th, 2019


“You don’t need speedwork. I can think of many examples of very quick runners who do effectively almost no speedwork” - Josh S

Josh Sambrook is a 23 …

#15: MAF Training with 2:30 Marathoner Jonathan Walton

March 21st, 2019


MAF Training can improve endurance athletes of all levels, from beginners to advanced. Jonathan Walton is one of the fastest runners I’ve come across who has improved significantly over the past 4 years in his running …

#14: Running 7 Marathon in 7 Days on 7 Continents with Greg Nance

March 8th, 2019


“Take the leap! In life a lot of our biggest goals, the ones that are really out there, will push us to become the best version of ourselves. Identify what is that next level for you, what excited you and makes you feel …

#13: How to Run a Faster Marathon with Bill Callahan

February 22nd, 2019


In the Extramilest Show I interview a variety of people that go in extra mile in different aspects of their life. From runners and endurance athletes of all different levels, to coaches like Dr. Phil Maffetone and …

#12: How to Run a Sub 3 Hour Marathon with Jessica, Kelley and Gwen

January 25th, 2019


“When you are at the end of a marathon, and all your mind wants you to do is to stop, try going faster! What your legs really need is some type of change, so practicing that and mentally wrapping your head around the …

#11: How to Run a Sub 3 Hour Marathon and Boston Qualifier - with Jay Motley

January 11th, 2019


Jay Motley, 38 years old from Greenville, South Carolina, is one of our Extramilest Facebook Group members. He has had a dream for a long time to …

#10: Pete Kostelnick on Running Extremely Long Distances

December 27th, 2018


Welcome to the Extramilest Podcast where I interview the brightest minds in health, fitness and endurance sports. We talk about a variety of topics, including one of my favorites, how to become a stronger, healthier and …

Wim Hof on Improving Your Performance

December 18th, 2018


"We are able to perform so much better if we are connected to the debt of the bio-chemistry" - Wim Hof

Today’s guest is the legendary "Iceman", Wim Hof. He has accomplished a number of extraordinary achievements, …

#8 Dr. Phil Maffetone Round 2: MAF Training, Intervals, Ketosis, Fasting and More

September 28th, 2018


Dr. Phil Maffetone has written over 20 books and 200 articles on the topics of endurance training, racing, nutrition, health and fitness. He has made …

#7: 10 Ways to Improve Your Running for Beginner to Advanced

July 17th, 2018


This is a post I have been wanting to create for a long time. It will become my go-to guide that I will share with friends, family and anyone else who wants to become a stronger, healthier and happier runner. 

It is …

#6: Meditation and Mindful Running with Susan Piver

November 11th, 2017


Susan Piver is a meditation expert, teacher and New York Times bestselling author. She is the founder of the Open Heart Project, the world’s largest …

#5: Mark Allen Interview on Heart Rate Training and Racing

October 7th, 2017


A few years ago when I first started with Heart Rate Monitor training, I found out that 6 time Hawaii Ironman World Champion Mark Allen was able to run a 5:20 min mile pace aerobic, at a heart rate of only 155 beats per …

#4: How to Qualify for the Boston Marathon with Bobby Barker | Marathon Running, Training and Racing Tips

September 23rd, 2017


Bobby Barker is a 41 year old marathon runner from Frisco, Texas. He has transformed in the past 5 years from couch potato to Boston Marathon …

#3: Dr. Phil Maffetone Interview on Heart Rate Training, Nutrition and Recovery

September 16th, 2017


Dr. Phil Maffetone is a researcher and author in the field of nutrition, exercise, sports medicine, and biofeedback. He has written over 20 books including my favorite one The Big Book of Endurance Training and Racing.

#2: How This Mom Balances Life Runs Sub 3 Hour Marathons - with Nicki Hugie

September 2nd, 2017


Last week Nicki and I ran the last 4 miles together at The Tunnel Vision Marathon. She is a mother of a 2 year old, trains mostly with a baby …

#1: How to Overcome Challenges in Training, Racing and Life - with Charlie Engle

August 16th, 2017


Charlie Engle is an endurance athlete, a father and a husband. He has completed several extreme endurance adventures, including a run across the Sahara Desert in Africa, 2 marathons a day for 111 days straight in …

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