The Extramilest Podcast

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. "I was in absolutely no shape to do any running. It was brutal. I could barely hang on for 20, 25 minutes of just walking at a decent clip." - Chris Neil Chris Neal went from overweight and barely able to walk 25 minutes on a treadmill at age 50, to completing 19 marathons in just 4 years. At 54, he's running all World Marathon Majors. He lost 30 pounds, quit drinking, and transformed his life. As a member of our Personal Best Running Coaching Program for 2.5 years, Chris built the structure, community, and guidance he needed to succeed. Learn more at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/MICsUjvaaYU CHAPTERS: 0:00 - He Could Barely Walk 25 Minutes 01:31 - My Book "Running Breakthroughs" is Now Available! 02:06 - LMNT Sponsorship 03:10 - From Drinking Daily to 19 Marathons 04:00 - Overweight & Out of Shape at Age 50 06:28 - Lost 30 Pounds in 6 Months 07:24 - The Injury Cycle That Plagued Him for Years 08:50 - "I Want the Golden Years to Be Golden" 10:14 - Best Advice for Out-of-Shape Beginners 12:14 - When He Decided to Race His First Marathon 13:28 - Training for Phoenix With Zero Structure 14:04 - Meeting Tommy Rivers & Ashley Paulson 15:30 - Mile 19: The Wall That Destroyed Him 23:00 - Why He Joined a Coaching Program 23:41 - From 4:55 to 3:57: His Breakthrough Race 26:41 - Running All 6 World Majors in One Year 30:25 - How to Get Into Sold-Out Marathons 38:07 - His #1 Recovery Secret: Daily Naps 45:09 - Quitting Alcohol & Finding a New Addiction 52:52 - "The Body is Amazing If You Give It a Chance" LINKS & TOOLS MENTIONED ► Donate to Organization for Autism Research (OAR) and the Run for Autism Team: https://support.researchautism.org/2026London/ChrisNeil ► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Join the Personal Best Running Coaching Program: https://www.pbprogram.com/ FIND CHRIS NEIL: ► Strava: https://www.strava.com/athletes/30078230 ► Instagram: https://www.instagram.com/seechrisrunmore YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► My Personal Best Running Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/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 https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Round 1 with movement specialist Lawrence van Lingen changed thousands of runners' lives. In this new conversation, we explore how runners get unstuck, how breath creates instant change, and how elite performers use awareness and play to find breakthroughs. Lawrence wrote an incredible foreword for my new book Running Breakthroughs that just launched. It's available as audiobook, hardcover, paperback and ebook on my site https://florisgierman.com (with bonuses and bundles) and Amazon worldwide (https://geni.us/running-breakthroughs) Watch this full video on YouTube: https://youtu.be/QSv1bEWjepE CHAPTERS: 0:00 - Unstuck your running 2:53 - From performance to presence: finding flow 4:23 - Running Breakthroughs update 6:05 - How Lawrence's approach has changed over time 11:00 - How personal experiences shape growth and perspective 13:50 - Why different tools work for different people 15:33 - Letting go of performance pressure 20:50 - Staying present and enjoying the journey 23:34 - Practical breathwork for runners 29:54 - Breath holds and safety awareness 40:48 - Stress, recovery, and nervous system balance 47:29 - Visualization and building belief 50:34 - Intuition and trusting decisions 56:44 - Adapting to change and modern life 59:07 - What the Flow Rope is and why it matters 1:03:14 - Strengthening the feet and movement mechanics 1:11:53 - Rediscovering flow and vulnerability 1:16:06 - Happy hip hack 1:18:10 - Where to find Lawrence 1:19:21 - Closing Thoughts LINKS & TOOLS MENTIONED ► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Path Projects: https://pathprojects.com/ ► My First Episode with Lawrence: https://youtu.be/zDJrNa-tO8c ► Buy a Flow Rope - https://innerunnerstore.myshopify.com/ ► Lawrence Community Membership: https://www.lawrencevanlingen.com/store ► Video Transform Your Feet with These Rehab Exercises, The Beginning: https://youtu.be/B7aUinIxeF0 ► Video The Happy Hip Hack for Better Running & Balanced Movement: https://youtu.be/vOdqpJjDH_A ► Video Basic Crawling Patters: https://youtu.be/rz-wjcjYUOI FIND LAWRENCE VAN LINGEN ► Website: https://www.lawrencevanlingen.com/ ► Instagram: https://www.instagram.com/lawrencevanlingen/ ► Youtube: https://www.youtube.com/@LawrencevanLingen YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► My Personal Best Running Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/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 https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

My new book Running Breakthroughs just launched and is available as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com I sat down with my sister Janneke to reflect on her journey from being injury-prone and inconsistent to running her first marathon with a 5 minute negative split in 3:53 (1:59 first half, 1:54 second half). We discuss how to run a negative split, finish a race strong every time, low HR training, self belief and more. Watch this full video on YouTube: https://youtu.be/-0S3QjiqZi8 CHAPTERS: 0:00 – Finish Strong: Janneke's first marathon lessons 0:55 – Running Breakthroughs book is out NOW! 02:39 – My favorite running apparel by Path Projects 3:24 – Introducing Janneke & Amsterdam Marathon check-in 6:05 – Low heart rate training and building consistency 8:13 – How Janneke overcame injuries 10:47 – Tips for runners struggling with slow easy runs 11:27 – How Janneke noticed progress 13:40 – Building confidence through longer runs 15:18 – Finding rhythm and consistency 16:25 – How to stay motivated on tough days 19:23 – Growing up in a running family 23:00 – How to dial in your race day nutrition 24:00 – Fueling and hydration: training vs. race day 25:21 – Race plan: pacing, heart rate, and goals 30:47 – Halfway point reflections (21K mark) 33:11 – How music can boost performance 34:05 – Breaking the marathon into 3 parts 39:03 – Nutrition strategy during the race 40:23 – Emotions in the final stretch 44:10 – Facing pre-race nerves and fears 48:51 – Planning the next marathon 50:01 – Reflections on patience, balance, and growth 52:57 – Closing thoughts and how to be a stronger, happier, & stronger athlete LINKS & TOOLS MENTIONED ► Buy Running Breakthroughs Book and get amazing Book Launch bonuses: https://florisgierman.com ► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs ► Heart Rate Calculator: https://extramilest.com/hr-calculator ► PB Program: https://pbprogram.com ► Eliud Kipchoge episode: https://youtu.be/7E6TNeoOC3Y ► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4 ► Dr. Phil Maffetone episode: https://youtu.be/_TPrenWWK9U ► Dr. Stephen Seiler episode: https://youtu.be/dxODgYXOO7w YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/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 https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Discover the secrets to optimizing your training by mastering heart rate zones! Learn about six practical methods, including the Talk Test and the MAF Method, to find your ideal training range. Dive into nasal breathing techniques and their benefits. Explore percentage-based zone training and the Kalvonen Formula for personalizing your approach. Plus, gain insights into lab testing for the most accurate results. Combining these strategies can take your performance to the next level while avoiding burnout!

Lewis Wu is one of my running training partners and someone I've shared many trail adventures with: long climbs, heat, altitude, fatigue, and plenty of laughs. As the CEO of COROS, he didn't fall in love with running right away; it was data, curiosity, and steady progress that drew him in. From those first "boring" miles to recently finishing a brutal 100K, Lewis has built endurance with patience, consistency, and a willingness to keep showing up no matter how hard it gets. Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/Ub-Qbq8OTws CHAPTERS: 0:00 – Discomfort, data & focus: Lewis Wu on building breakthroughs 1:23 – LMNT sponsorship 2:16 – Favorite memories with Eliud Kipchoge 4:45 – How Lewis started running 8:42 – Lessons from his first 50k race 11:50 – Multi-sport athlete mindset 16:11 – Balancing multiple sports vs focusing on one 19:17 – Managing a busy life and training 22:00 – Advice to younger self and new athletes 25:35 – Handling marathon nerves and setbacks 28:54 – Mental strategies during races 36:25 – Recovery and training balance 41:36 – Adventure with Kilian Jornet & key takeaways 45:20 – Heart rate training and data insights 48:32 – COROS watch features & running data basics 52:11 – Using fitness testing and setting heart rate zones 59:56 – The power of journaling and self-reflection 1:01:41 – Future plans and upcoming adventures 1:04:17 – Where to find Lewis 1:05:15 – Closing thoughts FIND LEWIS WU HERE: ► Strava: https://www.strava.com/athletes/20304513 ► Instagram: https://www.instagram.com/lewiswu_ LINKS & TOOLS MENTIONED ► COROS: https://coros.com/ ► COROS Product Testing with Lewis: https://tinyurl.com/COROS-Testing ► Colorado Summit Adventure with Kilian: https://youtu.be/9ojzZACntSk ► Episode with Kilian Jornet: https://youtu.be/OJZO-t6O5Bk ► Episode with Eliud Kipchoge: https://youtu.be/7E6TNeoOC3Y YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/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 https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren't real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY CHAPTERS: 0:00 – Mindset, lab testing & trail running with coach Amelia & Scott 1:03 – LMNT Sponsorship 2:11 – Mindset and the power of a beginner's approach 5:40 – Handling setbacks: responding vs reacting 7:21 – Floris' daughter's mile run story & lessons 10:43 – Transitioning from road running to trail running 16:10 – Lessons from Kilian Jornet 18:53 – Coaches' lab testing experiences & takeaways 25:35 – Coach Amelia: Talk test & nasal breathing crossover 27:32 – Coach Amelia: Zone 1 & Zone 2 training and building phases 28:47 – Coach Amelia: Speedwork paces & heart rate targets 37:38 – Coach Scott: Lactate test process & insights 40:14 – Results and key training learnings 51:22 – Sweat testing results & electrolyte strategies 57:07 – Staying consistent with strength, mobility & recovery habits 1:03:35 – Habit tracking, scheduling, and training 1:08:50 – Final thoughts & advice for runners FIND AMELIA VRABEL HERE: ► Extramilest Show #27 with Amelia Vrabel: https://youtu.be/rW6mr8A_dpA ► Website: https://www.focusedfootsteps.com ► Instagram: https://www.instagram.com/focusedfootsteps ► Twitter: https://twitter.com/amelia262 ► Strava: https://www.strava.com/athletes/6278182 FIND SCOTT FRYE HERE: ► Instagram: https://www.instagram.com/run4fryes/ ► Strava: https://www.strava.com/athletes/89685446 LINKS & TOOLS MENTIONED ► Extramilet Newsletter: https://extramilest.com/subscribe/ ► Kilian Jornet Episode About Trail Safety & Respecting Nature: https://youtu.be/9ojzZACntSk ► Precision Hydration Sweat Testing: https://www.precisionhydration.com/sweat-testing/our-sweat-tests YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/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 https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Join biomechanics expert Jay Dicharry, author of "Running Rewired" and "Anatomy for Runners", as he shares insights on keeping runners injury-free. Discover why runners need more than just running in their routines and learn essential strength training techniques for stronger bones and tendons. Jay breaks down the importance of foot health for optimal performance, highlights the benefits of using the Mobo Board, and offers practical advice for preventing common injuries like plantar fasciitis. Tune in for a wealth of knowledge that every runner can apply!

Sean Lee, a late-blooming athlete who began running at 45, has completed 17 marathons and two Ironmans. In this conversation, he shares valuable lessons from a decade of running, including training evolution and the balancing act of strength training. Lee emphasizes the importance of nutrition and proper race preparation, along with the mental aspects of racing. He also offers insights on adapting workouts as one ages, and how to build consistency for newcomers, proving that dedication and a growth mindset can lead to extraordinary achievements.

Ayako Fackenthal, a passionate runner who began her journey in her 50s, shares her inspiring transformation from a sedentary lifestyle to completing marathons and ultramarathons. She discusses the joy of low heart rate training and the importance of community support. Ayako reflects on her initial running challenges and provides valuable tips for newcomers. She emphasizes the role of self-belief and nutrition in athletic performance, while also highlighting the significance of maintaining a balanced approach to training and recovery.

Alex Hutchinson, an author and endurance expert, dives into the mental aspects of running. He shares insights on how positive self-talk can transform performance and discusses the importance of embracing discomfort for growth. The conversation covers common myths about endurance training and highlights the need for varied training intensities to enhance resilience. Alex also emphasizes the joy of exploratory running, encouraging listeners to prioritize experiences over strict goals while introducing adventure to family members.