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The Extramilest Podcast

The Extramilest Podcast

By: Floris Gierman
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About this listen

 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 Hygiene & Healthy Living Running & Jogging
Episodes
  • #123: Why Most Runners Quit Too Early (Not What You Think) | Kerry Ward

    #123: Why Most Runners Quit Too Early (Not What You Think) | Kerry Ward
    Apr 1 2026
    Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://drinklmnt.com/flo Kerry Ward and I discuss what really holds runners back and how to push through it. Kerry shares powerful stories from his races, lessons on saying yes to new challenges, and why the hard moments are actually the ones that matter most. For those who've ever struggled to stay consistent, felt like quitting mid-run, or wondered how to become mentally stronger. Watch this full video on YouTube: https://youtu.be/wqv8pOcmtCc Chapters: 0:00 — The mindset that gets you through any run0:59 — LMNT sponsorship1:58 — Personal Best Program2:10 — Running Breakthroughs book2:27 — Meet Kerry and what holds recreational runners back6:32 — How to handle low points in a race day13:24 — The science of not giving up (rat study)19:26 — Kerry's YouTube journey22:40 — Check PB Program23:29 — Embracing the low points and why it matters31:14 — Being gentler with yourself in training36:28 — Awareness, presence, & staying connected in the moment37:53 — How to practice gratitude on the run41:07 — Why does cold exposure build mental toughness?45:01 — The power of running with others48:13 — Advice for runners who feel too old or too slow55:56 — Saying yes to new challenges & Kerry's first Ironman1:02:52 — How to say yes more often1:06:00 — Kerry's advice to his younger self1:12:19 — Growth through experience and discomfort1:16:52 — How runners can use visualization for training and racing1:20:30 — Saying yes before you feel ready1:26:03 — How to Become a Stronger, Happier and Healthier Athlete1:29:18 — How to find your running tribe FIND KERRY WARD: ► Youtube: https://www.youtube.com/@FullTiltWard ► Instagram: https://www.instagram.com/kerryward LINKS & TOOLS MENTIONED ► Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest ► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs ► Wes Plate Cocodona 250 2021: https://youtu.be/p8we_9JpKg0 ► Kerry Ward Cocodona 250 2021: https://youtu.be/h_Lkp5zhcO4 ► Path Projects: https://pathprojects.com ► Extramilest Episode with Courtney Dauwalter: https://youtu.be/OTgwIEAN3B4 YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Free 7 Day Trial For Our New Personal Best Running Club: https://www.pbprogram.com ► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs ► Instagram: https://www.instagram.com/florisgierman/ ► Extramilest Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Path Projects Website: https://pathprojects.com 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 new 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 33 mins
  • #122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2

    #122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2
    Mar 27 2026
    Thanks to Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris using code Floris. Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out. Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8 Chapters: 0:00 – The truth about zone 2 training1:00 – Training for the Uphill Athlete1:20 – BEAR mattress sponsorship2:40 – What people get wrong about zone 2 training10:10 – MAF training explained (180 – age)14:11 – What people get wrong about high-intensity training23:18 – Introducing our new Personal Best Running Club24:07 – Recovery times by training zone28:27 – How Jakob Ingebrigtsen runs double threshold sessions34:50 – Balancing volume, intensity, and priorities37:14 – Overtraining signs and recovery debt47:45 – Motivation, body signals, and when to stop51:40 – How to do run-walk training in zone 255:40 – How to measure progress in run-walk training57:12 – Sample run-walk training week59:22 – Guidelines for beginners starting easy training1:02:04 – How to do cross-training during injury1:05:12 – Lever treadmill tool (injury recovery)1:07:23 – Returning after injury or time off1:13:20 – Training in heat and adjusting effort1:18:58 – Does aerobic threshold improve over time?1:20:58 – Breathing vs heart rate for intensity1:24:00 – Training at altitude (heart rate adjustments)1:25:35 – Where to find Scott, his books, & programs1:27:03 – Final advice for recreational runners to improve without burnout FIND SCOTT JOHNSTON ► Website: https://evokeendurance.com/ ► Instagram: https://www.instagram.com/coach_scott_johnston/ ► Evoke Instagram: https://www.instagram.com/evokeendurance/ ► Reddit: https://www.reddit.com/r/evokeendurance/ ► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598 ► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024 ► Training for the New Alpinism Book: https://a.co/d/056KjXT1 ► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/ ► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs ► Instagram: https://www.instagram.com/florisgierman/ ► Extramilest Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Path Projects Website: https://pathprojects.com 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 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 31 mins
  • #121: How to Build an Unstoppable Aerobic Engine (Even If Starting From Zero) | Scott Johnston

    #121: How to Build an Unstoppable Aerobic Engine (Even If Starting From Zero) | Scott Johnston
    Feb 28 2026
    Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This is one of my favorite podcast episodes I've ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier athlete. Watch this full video on YouTube: https://youtu.be/vAqQPDXtq5k Chapters: 0:00 – The aerobic foundation every endurance athlete needs1:30 – LMNT sponsorship2:40 – Introducing Scott & Training for the Uphill Athlete6:38 – Why aerobic capacity matters most11:49 – How long it takes to build an aerobic engine14:31 – Aerobic vs anaerobic thresholds18:38 – Aerobically developed vs deficient athletes25:08 – Scott's high-level advice for aerobic development29:47 – How to test aerobic and anaerobic thresholds36:33 – The second threshold test: duration and intensity38:50 – Training stress, recovery, and stagnation43:00 – Injury risk and ramping volume too fast44:48 – Advice Scott would give his younger self54:02 – Fast vs slow twitch athletes59:30 – Threshold workouts and training smarter1:06:16 – When double threshold workouts make sense1:07:24 – Where to find Scott1:09:46 – How to be a healthier, stronger, happier athlete FIND SCOTT JOHNSTON ► Website: https://evokeendurance.com/ ► Instagram: https://www.instagram.com/coach_scott_johnston/ ► Evoke Instagram: https://www.instagram.com/evokeendurance/ ► Reddit: https://www.reddit.com/r/evokeendurance/ ► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598 ► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024 LINKS & TOOLS MENTIONED ► Training for the New Alpinism Book: https://a.co/d/056KjXT1 ► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR ► Jeff Pelletier Badwater Movie: https://youtu.be/S774m29AYr4 ► My new book Running Breakthroughs: https://florisgierman.com/ ► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs ► Path Projects: https://pathprojects.com/ ► Extramilest Episode with Mark Allen: https://youtu.be/YlBUJTIggyA YOU CAN FIND ME, FLORIS GIERMAN HERE: ► My Personal Best Running Coaching Program: https://www.pbprogram.com/ ► Podcast: https://extramilest.com/podcast/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman/ ► Buy my new book Running Breakthroughs: https://florisgierman.com/ ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com 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 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 13 mins
All stars
Most relevant
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.

Now I actually enjoy running

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