The Extramilest Podcast

By: Floris Gierman
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  • Summary

  • 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
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Hygiene & Healthy Living Running & Jogging
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Episodes
  • #87: How to Sleep Better, Starting Today | Matteo Franceschetti

    #87: How to Sleep Better, Starting Today | Matteo Franceschetti
    Aug 30 2024
    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life! If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x CHAPTERS: 0:00 - The three pillars of health: nutrition, workout, and sleep0:46 - Intro to Matteo Franceschetti and sleep optimization1:24 - LMNT sponsor2:32 - Sleep fitness: practical tips 10:47: Optimal sleep protocols for high performance13:51 - Caffeine, alcohol, and nutrition’s impact on sleep16:10 - Tools to improve sleep 21:58 - Eight sleep technology27:52 - Common sleep mistakes36:03 - Impact of sleep, sleep needs, and tips for athletes40:57 - Gender differences in sleep needs42:48 - The growing awareness of sleep optimization45:53 - Advice to matteo’s younger self50:00 - How endurance athletes can nail sleep FIND MATTEO FRANCESCHETTI HERE: ► Twitter: https://x.com/m_franceschetti ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission 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. LINKS & TOOLS MENTIONED: ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg ► Philips Hue Dim Lights: https://a.co/d/6eKuAY3 ► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV ► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses ► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains ► Sauna: https://www.sunlighten.com/ ► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://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/ 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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    51 mins
  • #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.

    #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.
    Jul 30 2024
    Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here. If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/z4gTLScpR48 Chapters: 00:00 - Why flexibility in training is key 01:20 - Update and recap on personal training, racing, and life 06:19 - Thanks for the sponsor LMNT 07:44- Strength training, finding joy in different activities 19:45 - Mental and physical benefits of cross-training and intuitive running 26:10 - The 5 Regrets of the Dying 27:21 - Importance of self-kindness and living a true life 28:56 - Flexibility and adaptability in training 32:00 - Your ability to focus and recover well 38:14 - Book update and writing process 41:45 - Final thoughts and encouragement 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. YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://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/ 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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    47 mins
  • From 3:51 to 3:24 Marathon, Training and Racing Tips by John B

    From 3:51 to 3:24 Marathon, Training and Racing Tips by John B
    Jun 30 2024
    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon. If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/ Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI CHAPTERS: 00:00 The most important mindset to improve02:58 John's transition from cycling to running07:18 Discussion on the psychological benefits and struggles of running13:04 Psychological aspects of running14:49 Joy and challenges in running16:44 Introduction to low heart rate training and the MAF method26:43 Importance of community and support32:51 Improvements and achievements in marathons using the MAF method36:16 Managing heart rate zones and different training approaches38:52 Advice for new runners41:23 Balancing training with life and work47:30 Boston Marathon preparation52:41 Humility and community56:51 Importance of sleep and recovery59:03 Value of consistency in training and setting realistic goals1:02:02 Adjusting volume and intensity1:03:42 Importance of recovery weeks1:05:27 Closing thoughts on running and enjoying the journey FIND JOHN BIRtCHET-SHARPE HERE: ► Strava: https://www.strava.com/athletes/76038942 ► Instagram: https://www.instagram.com/johnbirtchet/ 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. YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://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/ 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 hr and 7 mins

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Now I actually enjoy running

I used to tell myself I enjoyed running but would only ever train short distances for a few months at a time and have big long breaks between. I was recommended this podcast and it has transformed my understanding and enjoyment of running.

There is a fantastic variation of runners and experts from all abilities and walks of life. this podcast is good enough to binge-listen and not ever get bored.

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