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The Extramilest Podcast

The Extramilest Podcast

著者： Floris Gierman
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 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.Floris Gierman 2020 ランニング・ジョギング 衛生・健康的な生活
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  • #116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me

    #116: Running & Life Breakthroughs: What 20,000 Miles & 100+ Interviews Taught Me
    2025/12/08
    Today one of the most vulnerable, challenging, and meaningful videos I've ever made... A deep dive into how you can experience breakthroughs in your running and life. This episode is different than usual. It's a presentation I recorded while trying to run a Sub 3 hour marathon and let's just say, not everything always goes exactly according to plan. It's how we respond to these situations that matters most. This episode has many visual examples that are better experienced while watching the video, vs listening to it. It could probabably still work as a podcast too. After about 27 minutes something unexpected happens on this run. You can either listen to it, or fast forward 6 minutes to 33 minutes, for a detailed summary and conclusions. Watch this full video on YouTube: https://youtu.be/_Hz1zJblJ5A CHAPTERS: 0:00 How to Run a Breakthrough 1:26 Running Advice from Eliud Kipchoge, the GOAT 1:59 What is a Running Breakthrough 4:33 Real Examples of Running Breakthroughs 5:50 The Most Common Challenges Runners Face 7:39 Understanding Healthy Heart Rate Training 9:22 5 Ways to Calculate Your Easy & Hard Zones 10:50 How to Start Heart Rate Training 11:12 The 3 Training Dials You Must Master 11:52 Finding the Right Weekly Running Volume For You 13:54 Sample Training Week (Breakdown & Structure) 16:08 My Exact Running Watch Settings 17:06 What Running Flow Is And How to Access It 20:21 The Power of Living an Unhurried Life 21:44 How Journaling Can Improve Your Running Performance 22:37 How to Handle Running Frustrations 23:21 4 Drills to Help You Run with Ease 26:30 How to Finish Strong 32:03 Crossing the Finish Line 32:29 Marathon Recap, lessons learned 34:07 How to Transform Your Running and Life LINKS AND 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 ► HR Training Zone Calculator: https://bit.ly/hr-calculator ► MAF 180 formula: https://philmaffetone.com/180-formula/ ► Talk Test: https://youtu.be/AoB2AMUq8Wg ► Lactate Testing: https://bit.ly/3WAbI5z ► Flow Rope: https://innerunnerstore.myshopify.com/ ► Path Projects: https://pathprojects.com/ ► Join Our Personal Best Running Coaching Program: https://www.pbprogram.com PODCASTS SHOWN: ► Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y ► Courtney Dauwalter's Advice to Improve Your Running: https://youtu.be/OTgwIEAN3B4 ► Kilian Jornet's Advice to Race Faster: https://youtu.be/OJZO-t6O5Bk ► Lawrence van Lingen: Unstuck Your Running: https://youtu.be/QSv1bEWjepE ► Heido Moreno From Struggling Runner to Running Success: https://youtu.be/f5DBINpRv78 ► Wiliam Barth Reveals the Truth About Low Heart Rate Training: https://youtu.be/SrI6GmzAAy4 ► Dr. Phil Maffetone Interview by Floris Gierman about Heart Rate Training, Nutrition and Recovery: https://youtu.be/_TPrenWWK9U ► How Ayako Ran Her Best Times Over 50: https://youtu.be/DI0cOUQRU1I ► Daniel Edwards - What If You Could Shave 1 Hour Off Your Marathon Time? - https://youtu.be/n-Sr9whnctc 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
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    40 分
  • #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil

    #115: From Overweight to 19 Marathons in 4 Years (Age 50-54) with Chris Neil
    2025/11/30
    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 Minutes01:31 - My Book "Running Breakthroughs" is Now Available!02:06 - LMNT Sponsorship03:10 - From Drinking Daily to 19 Marathons04:00 - Overweight & Out of Shape at Age 5006:28 - Lost 30 Pounds in 6 Months07:24 - The Injury Cycle That Plagued Him for Years08:50 - "I Want the Golden Years to Be Golden"10:14 - Best Advice for Out-of-Shape Beginners12:14 - When He Decided to Race His First Marathon13:28 - Training for Phoenix With Zero Structure14:04 - Meeting Tommy Rivers & Ashley Paulson15:30 - Mile 19: The Wall That Destroyed Him23:00 - Why He Joined a Coaching Program23:41 - From 4:55 to 3:57: His Breakthrough Race26:41 - Running All 6 World Majors in One Year30:25 - How to Get Into Sold-Out Marathons38:07 - His #1 Recovery Secret: Daily Naps45:09 - Quitting Alcohol & Finding a New Addiction52:52 - "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
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    56 分
  • #114: Unstuck Your Running With Lawrence van Lingen (Round 2)

    #114: Unstuck Your Running With Lawrence van Lingen (Round 2)
    2025/11/27
    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 running2:53 - From performance to presence: finding flow4:23 - Running Breakthroughs update6:05 - How Lawrence's approach has changed over time11:00 - How personal experiences shape growth and perspective13:50 - Why different tools work for different people15:33 - Letting go of performance pressure20:50 - Staying present and enjoying the journey23:34 - Practical breathwork for runners29:54 - Breath holds and safety awareness40:48 - Stress, recovery, and nervous system balance47:29 - Visualization and building belief50:34 - Intuition and trusting decisions56:44 - Adapting to change and modern life59:07 - What the Flow Rope is and why it matters1:03:14 - Strengthening the feet and movement mechanics1:11:53 - Rediscovering flow and vulnerability1:16:06 - Happy hip hack1:18:10 - Where to find Lawrence1:19:21 - 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
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    1 時間 26 分
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