The Extramilest Podcast

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.

Join Andy Wheatcroft, a 57-year-old runner from Dallas who transformed from an 'unfit tub of blubber' to qualifying for the Boston Marathon after a decade of dedicated training. He shares his journey through low heart rate training, emphasizing patience and community support. Andy discusses overcoming injuries and setting realistic running goals, while also reflecting on the emotional aspects of running. His story is not just about racing; it’s about personal growth, finding joy in every mile, and making running a sustainable part of life.

Courtney Dauwalter, an ultra running champion known for her incredible endurance and enthusiasm, shares her journey and insights. She discusses how she balances ambition with the necessity of rest and the mental strategies for embracing discomfort during races. Courtney emphasizes the importance of recovery, adaptability in training, and self-care, highlighting how facing pain can lead to personal growth. Listeners will glean practical tips on trail running and learn how to cultivate a positive mindset for both training and racing.

Matteo Franceschetti, co-founder and CEO of Eight Sleep, shares expert insights on sleep optimization. He discusses the three pillars of health: nutrition, workout, and sleep. Listeners learn practical tips for deeper sleep and optimal performance, including the impact of caffeine and alcohol. Matteo explores common sleep mistakes and gender differences in sleep needs. He emphasizes the importance of consistency, environment, and specialized technology for better sleep quality, empowering athletes to enhance their performance through proper rest.

A personal update reveals lessons learned from racing and a holistic approach to fitness. The host highlights the benefits of cross-training and individualized training regimens. Emphasizing mental health and personal growth, the conversation touches on the joy of diverse activities. Personalization in training is explored, along with insights into writing a book that simplifies complex ideas. The importance of a beginner's mindset is stressed, encouraging listeners to embrace humility and learning in their journeys.

John Birtchet-Sharpe, a 55-year-old runner who transitioned from being overweight to qualifying for the Boston Marathon, shares his inspiring journey. He discusses the psychological benefits and challenges of running and the importance of community support. John highlights his experiences with low heart rate training and how it improved his marathon performance. He emphasizes balancing training with life and the significance of consistency, recovery, and realistic goal-setting in achieving long-term running success.

Brendan Leonard from Semi-Rad shares the raw truth of running, from marathons to ultras and finding joy in self-led neighborhood adventures. He discusses the mental toughness needed for ultra running, creating memorable events, and his unique writing ethos. Brendan's advice includes seeking new challenges, staying positive during tough situations, and embracing unconventional goals for long-term running.

Legendary runner and ambassador for the sport of running, Eliud Kipchoge, shares his top running tips for athletes of all levels. The episode dives into Kipchoge's routines, philosophies, and advice for improving performance, offering exclusive insights into the world of elite running.

Board Certified Athletic Trainer Scott Frye discusses MAF low heart rate training, common mistakes in training, and advice for non-elite athletes. Topics include mindset for success, improvements with cold therapy and nutrition, misconceptions about adapting to aerobic fitness, balancing speedwork, recovery tools, aging considerations, and more.

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 IG @100milekyle or email kylelongfitness@gmail.com Watch this full video on YouTube: https://www.youtube.com/watch?v=DPu3kecBih0  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 https://www.precisionhydration.com/   LINKS & TOOLS MENTIONED Tokyo Marathon Shakeout Run on Saturday March 2, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1580859 London Marathon Shakeout Run on Saturday April 20, 2024, RSVP and more info: https://www.strava.com/clubs/511402/group_events/1589624 Strength Video 1: https://pathprojects.com/blogs/news/10-minute-strength-workout-for-runners-with-strength-coach-kyle-long Strength Video 2: https://pathprojects.com/blogs/news/strength-follow-along-workout-for-runners-activation-and-prehab Strength Video 3: https://pathprojects.com/blogs/news/push-pull-strength-training-for-runners-upper-body Strength Video 4: https://pathprojects.com/blogs/news/bodyweight-only-leg-and-core-workout-for-runners Precision Fuel and Hydration Gels PF30: https://www.precisionhydration.com/us/en/products/pf-30-gel/    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  Our Personal Best Coaching Program: www.pbprogram.com Free Weekly Newsletter: https://extramilest.com/subscribe  YouTube: https://www.youtube.com/florisgierman  Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: 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