
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.
Latest episodes

41 snips
Apr 18, 2025 • 1h
#99: Sifan Hassan’s Coach, Tim Rowberry Shares Training Advice for Runners of All Levels
Tim Rowberry, coach to Olympic champion Sifan Hassan, shares insights from his unique training approach that integrates science with psychology. He discusses the flexibility necessary for adapting workouts, especially when training in Kenya’s altitude. Tim emphasizes keeping training fun and strategic, while also reflecting on the complexities of nutrition for athletes. He dives into how to read an athlete's readiness and balance intensity, illustrating the art of coaching through personal anecdotes and lessons learned in high-pressure environments.

Apr 3, 2025 • 1h 31min
#98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb
Lawrence van Lingen, a movement specialist known for enhancing athletes' performance, joins Olympic silver medalist and triathlete Taylor Knibb. They engage in a candid conversation about the athlete-coach dynamic, emphasizing trust and communication. Taylor shares her insights on overcoming setbacks and the importance of authenticity. They discuss the pressures of competition and the value of embracing personal growth through challenges, focusing on mastery over medals rather than accolades.

6 snips
Mar 22, 2025 • 1h 2min
#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: https://youtu.be/YeKjFDLrjRY CHAPTERS: 0:00 – Taylor's #1 Athlete Advice 1:06 – Triple World Champion: Meet Taylor Knibb 2:04 – The Elite Athlete's Hydration Secret 2:58 – "I Was a Mess" — Meeting Movement Guru Lawrence 5:34 – The Pavlov Effect: Trained for Calm 6:15 – Flow Rope & Tire Pull: Taylor's "Weird" Training Methods 7:21 – "The Tire Lady" — Taylor's Apartment Complex Fame 9:32 – Is Backwards Walking Daily? Taylor Explains 10:57 – From "Falling Apart" to Perfect Running Form 13:06 – The Only Run Cue Taylor's Coach Gives 16:12 – Less Stress, More Results: Taylor's Training Revolution 19:04 – Trusting Feel vs. Following Data 23:38 – "Medals Are Byproducts" — Taylor's Champion Mindset 27:37 – Finding Liberation in Training 28:44 – Mental Strategies for Breaking Through Pain 37:39 – Trust: The Foundation of Taylor's Training Philosophy 46:00 – How Champions Analyze Race Performance 52:46 – Where to Follow Taylor's Journey 54:25 – Become Stronger, Healthier & Happier: Taylor's Guide FIND TAYLOR KNIBB: ► Instagram - https://www.instagram.com/taylorknibb ► YouTube - https://www.youtube.com/@Taylor-Knibb LINKS & TOOLS MENTIONED ► Lawrence van Lingen - https://www.instagram.com/lawrencevanlingen ► 4 Drills to Improve Your Running Form, with Lawrence - https://www.youtube.com/watch?v=X2MMqAvtcqI ► Flow rope - https://innerunnerstore.myshopify.com/ ► Running Improvements with Lawrence Van Lingen - https://youtu.be/zDJrNa-tO8c ► 6 Habits Every Runner Needs with Dr Rangan - https://youtu.be/mF0CCpy3Dzo ► Courtney Dauwalter Advice to Improve Running: https://youtu.be/OTgwIEAN3B4 ► Training and Racing with Mark Allen - https://youtu.be/YlBUJTIggyA ► Function - https://functionhealth.com/FLORIS YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com/ ► Website: 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

21 snips
Feb 27, 2025 • 1h 9min
#96: How Eric Floberg Cut 86 Minutes – 3:59 to 2:33 Marathon
Eric Floberg, a dedicated marathoner and content creator from Chicago, shares his inspiring journey of cutting 86 minutes off his marathon time. He discusses effective race pacing and fueling strategies, plus the importance of strength training while juggling family life. Eric delves into mental resilience, particularly during the challenging final miles of a marathon. He offers insights on transitioning from a hobby to a coaching career, emphasizing community support and the lessons learned from failure in both running and life.

Feb 2, 2025 • 58min
#95: Blood Type Diet: The Key to Peak Performance?
Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares fascinating insights on how pain signals deeper imbalances in the body. He discusses the crucial link between blood type, nutrition, and athletic performance, including tailored diet strategies and the science behind the blood type diet. Vrzal also emphasizes the importance of journaling health patterns and managing training loads effectively for better overall wellness. His approach encourages listeners to tune into their bodies for optimal health and performance.

14 snips
Jan 2, 2025 • 1h 3min
#94: Massive Running Improvements, 5:28 to 3:43 Marathon, with Daniel Edwards
Daniel Edwards, a 51-year-old recreational runner, shares his remarkable journey of cutting his marathon time from 5:28 to 3:43. He discusses the power of low heart rate training and the importance of consistency in building endurance and strength. Daniel emphasizes nutrition’s role in performance, especially for managing diabetes, and offers insights on balancing running with family and work. He provides tips on overcoming pre-race doubts and maintaining motivation during challenging times, proving age is just a number when it comes to achieving personal bests.

27 snips
Dec 22, 2024 • 1h 2min
#93: From Struggling Runner to Racing Success with Heidi Moreno
Heidi Moreno, a talented illustrator and endurance runner, shares her inspiring journey from novice to completing half marathons, marathons, and a 50K. She discusses the challenges she faced with low heart rate training and how journaling became a vital tool for her personal growth. Community support played a crucial role in her transformation, enhancing not just her running but also her creativity. Heidi offers valuable advice for beginners, emphasizing the mental aspects of training and the joy of running as a source of strength and resilience.

4 snips
Dec 12, 2024 • 1h 4min
#92: How to Crush MAF Low Heart Rate Training with William Barth
William Barth, a Boston Marathon qualifier and low heart rate training advocate, shares his journey from injuries to joyful running. He discusses the benefits of MAF training and balancing intense workouts with mindful practice. Barth emphasizes intuitive training, understanding one's body, and the importance of strength training to prevent injuries. He also offers insights on race day strategies, including pacing and nutrition, while encouraging non-elite athletes to embrace consistent, intentional training for better performance.

Dec 6, 2024 • 1h 10min
#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: https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM CHAPTERS: 0:00 - Intro 0:30 - Brent’s Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent’s Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete 1:08:52 - Favorite Takeaways and Lessons FIND BRENT CUNNINGHAM: ► Facebook: https://www.facebook.com/brent.cunningham.79 LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s ► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U ► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo ► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie ► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket ► Killam PX: https://pathprojects.com/products/killam-px ► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman/ ► Website: https://extramilest.com ► Website: https://pathprojects.com 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 https://www.pbprogram.com. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

5 snips
Nov 23, 2024 • 1h 31min
#90: Dr Rangan ChatterJee | 6 Habits Every Runner Needs
Dr. Rangan Chatterjee, a renowned doctor and podcast host, shares his insights on improving running performance through sustainable habits. He emphasizes the importance of making small changes and creating supportive environments for long-term training success. Dr. Chatterjee discusses the emotional aspects of running, encouraging joy over competition. He also reflects on his London Marathon experience, highlighting the value of community support. Listeners learn actionable tips for injury prevention and the benefits of a balanced training approach.
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.