The Extramilest Podcast

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 run
0:59 — LMNT sponsorship
1:58 — Personal Best Program
2:10 — Running Breakthroughs book
2:27 — Meet Kerry and what holds recreational runners back
6:32 — How to handle low points in a race day
13:24 — The science of not giving up (rat study)
19:26 — Kerry's YouTube journey
22:40 — Check PB Program
23:29 — Embracing the low points and why it matters
31:14 — Being gentler with yourself in training
36:28 — Awareness, presence, & staying connected in the moment
37:53 — How to practice gratitude on the run
41:07 — Why does cold exposure build mental toughness?
45:01 — The power of running with others
48:13 — Advice for runners who feel too old or too slow
55:56 — Saying yes to new challenges & Kerry's first Ironman
1:02:52 — How to say yes more often
1:06:00 — Kerry's advice to his younger self
1:12:19 — Growth through experience and discomfort
1:16:52 — How runners can use visualization for training and racing
1:20:30 — Saying yes before you feel ready
1:26:03 — How to Become a Stronger, Happier and Healthier Athlete
1:29:18 — 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

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 training
1:00 – Training for the Uphill Athlete
1:20 – BEAR mattress sponsorship
2:40 – What people get wrong about zone 2 training
10:10 – MAF training explained (180 – age)
14:11 – What people get wrong about high-intensity training
23:18 – Introducing our new Personal Best Running Club
24:07 – Recovery times by training zone
28:27 – How Jakob Ingebrigtsen runs double threshold sessions
34:50 – Balancing volume, intensity, and priorities
37:14 – Overtraining signs and recovery debt
47:45 – Motivation, body signals, and when to stop
51:40 – How to do run-walk training in zone 2
55:40 – How to measure progress in run-walk training
57:12 – Sample run-walk training week
59:22 – Guidelines for beginners starting easy training
1:02:04 – How to do cross-training during injury
1:05:12 – Lever treadmill tool (injury recovery)
1:07:23 – Returning after injury or time off
1:13:20 – Training in heat and adjusting effort
1:18:58 – Does aerobic threshold improve over time?
1:20:58 – Breathing vs heart rate for intensity
1:24:00 – Training at altitude (heart rate adjustments)
1:25:35 – Where to find Scott, his books, & programs
1:27:03 – 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

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 needs
1:30 – LMNT sponsorship
2:40 – Introducing Scott & Training for the Uphill Athlete
6:38 – Why aerobic capacity matters most
11:49 – How long it takes to build an aerobic engine
14:31 – Aerobic vs anaerobic thresholds
18:38 – Aerobically developed vs deficient athletes
25:08 – Scott's high-level advice for aerobic development
29:47 – How to test aerobic and anaerobic thresholds
36:33 – The second threshold test: duration and intensity
38:50 – Training stress, recovery, and stagnation
43:00 – Injury risk and ramping volume too fast
44:48 – Advice Scott would give his younger self
54:02 – Fast vs slow twitch athletes
59:30 – Threshold workouts and training smarter
1:06:16 – When double threshold workouts make sense
1:07:24 – Where to find Scott
1:09:46 – 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

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This episode focuses on simple, practical tools to reduce stress in daily life, stay calm, and run with more presence. We talk breathing, awareness, mindset, and race-day nerves, and how relaxing on purpose can actually improve performance and enjoyment. Dr. Kasim, a member of our Personal Best Running Coaching Program, shares what's worked for him in training and daily life.
 
Watch this full video on YouTube: https://youtu.be/MsJ_vyx-CLc 
 

Chapters:
0:00 — Training the mind: Stress management for athletes
1:15 — LMNT Sponsorship
2:22 — How you can reduce stress in everyday life
5:50 — Simple stress-reduction habits
11:03 — Awareness vs. living on autopilot
14:40 — Running with awareness and listening to your body
21:53 — How to start a meditation practice
28:00 — Is there a "best" time of day to meditate?
31:36 — How mindset affects training and progress
35:04 — Key lessons and advice for runners looking to improve
42:22 — Stress, cortisol, and why sleep gets disrupted
44:41 — Practical breathing tools to calm the nervous system
54:58 — Gaining perspective and appreciation for life
1:00:46 — What long-form meditation teaches athletes
1:07:24 — Managing race-day nerves
1:11:18 — Simple mental resets to stay calm and positive
1:18:55 — Where to find Dr. Kasim
1:19:44 — How to become a happier, healthier, stronger athlete
 
FIND DR. KASIM AL-MASHAT: 
► Website: https://centreformindfulness.ca/
► Instagram: https://www.instagram.com/dr.kasimalmashat
► Youtube: https://www.youtube.com/@dr.kasimal-mashat5191
► Spotify: https://open.spotify.com/show/15yQZXEHCp18aTjgTn834x 
 
 
LINKS & TOOLS MENTIONED
► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/
► Dr. Phil Maffetone episode: https://youtu.be/DyE2J5pcWcA 
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► My Personal Best Running Coaching Program: https://www.pbprogram.com/ 
► YouTube - Subscribe to see new videos: http://bit.ly/Flo-YT 
► Podcast: https://extramilest.com/podcast/ 
► Strava: https://www.strava.com/athletes/1329785 
► Instagram: https://www.instagram.com/florisgierman/ 
► 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 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

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO for your free sample pack. Jeff Pelletier shares mental strategies that work for any distance, from 5Ks to marathons to ultras. We explore how to push through low points, problem-solve when things go wrong, and why the hardest moments often become the most meaningful.
 
Watch this full video on YouTube: https://youtu.be/IR-mAPbqdhk 
 

Chapters:
0:00 – Jeff Pelletier on low points, trail running, & finishing strong
1:01 – LMNT Sponsorship
2:00 – My book "Running Breakthroughs"
2:32 – How Jeff found running and what pulled him in
6:30 – Road to trail transition
9:17 – Advice for runners going from road to trail
11:29 – Redefining performance goals
17:38 – First trail/ultra races experiences
21:58 – Community and mentorship
24:48 – What's it like to run a 200+ mile race?
32:19 – Right mindset in working through low points in ultras
37:22 – The "final 10 miles" feeling
43:15 – Badwater 135 experience
47:41– When data meets reality
50:41 – Reset strategies during a low point
58:46 – Sustainability, recovery, and redefining success
1:01:41 – How to become a stronger, healthier, and happier athlete
1:04:34 – Where to find Jeff
 
FIND JEFF PELLETIER: 
► Youtube: https://www.youtube.com/@JeffPelletier
► Website: https://jeffpelletier.com/
► Instagram: https://www.instagram.com/jpelletier/
► Strava - https://www.strava.com/athletes/2513942
 
 
LINKS & TOOLS MENTIONED
► My new book Running Breakthroughs as Audio book, Printed Book and eBook: https://florisgierman.com/
► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs
► Path Projects: https://pathprojects.com/
► Matt Fitzgerald episode: https://youtu.be/VkDYXUI1x08
 
 
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/ 
► 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 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