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The Extramilest Podcast

The Extramilest Podcast

By: 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 Hygiene & Healthy Living Running & Jogging
Episodes
  • #111: Pushing Limits in Running, Adventure & Business with COROS CEO Lewis Wu

    #111: Pushing Limits in Running, Adventure & Business with COROS CEO Lewis Wu
    Oct 17 2025
    Lewis Wu is one of my running training partners and someone I’ve shared many trail adventures with: long climbs, heat, altitude, fatigue, and plenty of laughs. As the CEO of COROS, he didn’t fall in love with running right away; it was data, curiosity, and steady progress that drew him in. From those first “boring” miles to recently finishing a brutal 100K, Lewis has built endurance with patience, consistency, and a willingness to keep showing up no matter how hard it gets. Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://youtu.be/Ub-Qbq8OTws CHAPTERS: 0:00 – Discomfort, data & focus: Lewis Wu on building breakthroughs1:23 – LMNT sponsorship2:16 – Favorite memories with Eliud Kipchoge4:45 – How Lewis started running8:42 – Lessons from his first 50k race11:50 – Multi-sport athlete mindset16:11 – Balancing multiple sports vs focusing on one19:17 – Managing a busy life and training22:00 – Advice to younger self and new athletes25:35 – Handling marathon nerves and setbacks28:54 – Mental strategies during races36:25 – Recovery and training balance41:36 – Adventure with Kilian Jornet & key takeaways45:20 – Heart rate training and data insights48:32 – COROS watch features & running data basics52:11 – Using fitness testing and setting heart rate zones59:56 – The power of journaling and self-reflection1:01:41 – Future plans and upcoming adventures1:04:17 – Where to find Lewis1:05:15 – Closing thoughts FIND LEWIS WU HERE: ► Strava: https://www.strava.com/athletes/20304513 ► Instagram: https://www.instagram.com/lewiswu_ LINKS & TOOLS MENTIONED ► COROS: https://coros.com/ ► COROS Product Testing with Lewis: https://tinyurl.com/COROS-Testing ► Colorado Summit Adventure with Kilian: https://youtu.be/9ojzZACntSk ► Episode with Kilian Jornet: https://youtu.be/OJZO-t6O5Bk ► Episode with Eliud Kipchoge: https://youtu.be/7E6TNeoOC3Y YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best 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 hr and 8 mins
  • #109: Can You Really Run Faster Than You Think?

    #109: Can You Really Run Faster Than You Think?
    Sep 25 2025
    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren’t real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing. Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/ Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY CHAPTERS: 0:00 – Mindset, lab testing & trail running with coach Amelia & Scott1:03 – LMNT Sponsorship2:11 – Mindset and the power of a beginner’s approach5:40 – Handling setbacks: responding vs reacting7:21 – Floris’ daughter’s mile run story & lessons10:43 – Transitioning from road running to trail running16:10 – Lessons from Kilian Jornet18:53 – Coaches’ lab testing experiences & takeaways25:35 – Coach Amelia: Talk test & nasal breathing crossover27:32 – Coach Amelia: Zone 1 & Zone 2 training and building phases28:47 – Coach Amelia: Speedwork paces & heart rate targets37:38 – Coach Scott: Lactate test process & insights40:14 – Results and key training learnings51:22 – Sweat testing results & electrolyte strategies57:07 – Staying consistent with strength, mobility & recovery habits1:03:35 – Habit tracking, scheduling, and training1:08:50 – Final thoughts & advice for runners FIND AMELIA VRABEL HERE: ► Extramilest Show #27 with Amelia Vrabel: https://youtu.be/rW6mr8A_dpA ► Website: https://www.focusedfootsteps.com ► Instagram: https://www.instagram.com/focusedfootsteps ► Twitter: https://twitter.com/amelia262 ► Strava: https://www.strava.com/athletes/6278182 FIND SCOTT FRYE HERE: ► Instagram: https://www.instagram.com/run4fryes/ ► Strava: https://www.strava.com/athletes/89685446 LINKS & TOOLS MENTIONED ► Extramilet Newsletter: https://extramilest.com/subscribe/ ► Kilian Jornet Episode About Trail Safety & Respecting Nature: https://youtu.be/9ojzZACntSk ► Precision Hydration Sweat Testing: https://www.precisionhydration.com/sweat-testing/our-sweat-tests YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best 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 hr and 17 mins
  • #107: Injury-Free Running: Rehab & Prevention with Jay Dicharry

    #107: Injury-Free Running: Rehab & Prevention with Jay Dicharry
    Aug 30 2025
    Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health. In this episode, we sit down with biomechanics expert and author Jay Dicharry to explore smarter ways for runners to train, recover, and stay injury-free. From building stronger bones and tendons to using mobility tools and managing training load, Jay shares practical strategies every runner can apply to become stronger, healthier, and more resilient. Jay wrote books on running gait: he is author of “Running Rewired” and "Anatomy for Runners" and he is the founder of Mobo Board. In the past few days I've tried the Mobo Board I'm very impressed, it's a mobility / strength tool I'll be using daily. Watch this full video on YouTube: https://youtu.be/wk-Uzjy4nTw CHAPTERS: 0:00 – Meet Jay Dicharry: Rethinking running and injury prevention1:30 – Function Health sponsorship3:02 – Advice Jay would give to his younger self6:32 – Why runners need more than just running10:22 – How to build stronger bones, tendons, and muscles16:44 – Correct way to do calf raises for tendon health23:45 – Strength training: key movements for runners26:21 – Simple tools runners can use at home30:17 – The Mobile Board: purpose and benefits34:51 – Where to find the Mobile Board35:16 – Common running injuries and how to prevent them38:16 – Understanding and preventing calf injuries40:53 – The role of self-massage and tissue recovery46:43 – Best hamstring exercises for runners49:47 – How daily lifestyle impacts your running52:24 – Best cross-training activities for runners57:17 – Balancing training load with your body’s abilities1:04:08 – Where to find Jay1:04:31 – How to become a stronger, healthier, happier athlete FIND JAY DICHARRY: ► Instagram: https://www.instagram.com/jaydicharry LINKS & TOOLS MENTIONED ► Function Health: https://my.functionhealth.com/signup?code=FLORIS ► Mobo Board IG: https://www.instagram.com/mobo.board ► Mobo Board Website: https://www.moboboard.com/ (Get 10% off with code FLO10) ► Anatomy For Runners: https://amzn.to/4mH5iPa ► Running Rewired: https://amzn.to/3JFzxHK ► Toe spreaders: https://correcttoes.com/ ► Resistance bands: https://amzn.to/3JECJ6n ► Massage gun: https://amzn.to/4mbthFf ► Foam roller: https://amzn.to/3JFkSvZ YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► Our Personal Best 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 hr and 8 mins
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