The Extramilest Podcast

Thanks to Precision Fuel & Hydration, and Heavenly Heat Saunas for sponsoring this video! Get 15% off your first order of Precision Fuel & Hydration at https://visit.pfandh.com/thextramilest2026 | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
 
Neuroscientist, psychiatrist, and bestselling author Jud Brewer talks about anxiety, race day nerves, flow state, and how to become a stronger, healthier, and happier athlete overall.
 
Watch the full video on YouTube: https://youtu.be/CqD4C-v0P3o 

 
Chapters:
0:00 — Jud Brewer on race anxiety, sleep, and flow
1:38 — Precision Hydration Sponsorship
3:15 — Why runners experience race day nerves
6:37 — How uncertainty fuels anxiety before races
7:57 — Anxiety as a negative habit loop
13:04 — How to deal with race week nerves and sleep anxiety
16:05 — Observing thoughts instead of fighting them
19:56 — Heavenly Heat Saunas Sponsorship
21:01 — How noting practice and the senses help runners stay present
24:02 — Forest bathing, awareness, and connecting with nature
29:25 — Why trail running encourages presence
32:03 — Gratitude, prayer, and rewiring the nervous system
37:45 — How relaxed running calms the mind and body
44:05 — Making hard workouts more playful
46:10 — How to move from anxiety into flow?
52:42 — Flow inhibitors, curiosity, and letting go of self-consciousness
56:15 — How technology and social media can block flow
1:00:51 — Setting better intentions around social media
1:03:20 — Jud's advice to his younger self
1:08:35 — Breathing techniques for anxiety
1:13:28 — Where to find Jud and his work
1:14:02 — How to become a stronger, healthier, happier athlete
1:14:48 — Jud's upcoming book Going Beyond Anxiety
1:17:40 — Precision Hydration Sponsorship
1:17:58 — The Power of Being Present
 
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. 
 
FIND JUD:
► WEBSITE: https://drjud.com
► SUBSTACK: https://substack.com/@judbrewer 
 
 
LINKS & TOOLS MENTIONED:
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► Precision Fuel & Hydration (15% off your first order at: https://visit.pfandh.com/thextramilest2026 
► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0 
► Unwinding Anxiety Book: https://amzn.to/43W8Ncx 
► Unwinding Anxiety Program: https://unwindinganxiety.com/ 
► Going Beyond Anxiety Program: https://www.goingbeyondanxiety.com/ 
► The Craving Mind: https://amzn.to/4o659Gk
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► 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
 
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.skool.com/personalbest. 
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#running #raceday #anxietyrelief #anxiety #marathon

Thanks to Heavenly Heat Saunas for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
 
Jakob Ingebrigtsen is an Olympic and multi-time world champion and one of the greatest  middle-distance runners of his generation. In this episode he shares how he builds confidence, why consistency beats motivation, how the Norwegian double-threshold system works, and the routines behind his training and recovery. We also get into fear, failure, pacing Kipchoge, lactate testing, and how recreational runners should prioritize rhythm and routine.
 
Watch the full video on YouTube: https://youtu.be/OQeh_Pg0Nz0 
 

 
Chapters: 
0:00 — Jakob Ingebrigtsen on confidence, routine, and racing
0:53 — Welcome & Running Breakthroughs book
2:17 — How Jakob builds confidence through practice
3:58 — Why racing more helps with nerves
5:51 — How Jakob deals with failure and disappointment
6:33 — Jakob's Copenhagen Half Marathon experience
9:46 — Jakob's path to the marathon, will he go longer? 
10:54 — Would Jakob ever run an ultramarathon?
13:11 — Balancing low and high intensity training
14:47 — Jakob's YouTube channel and showing the full athlete journey
15:24 — The Norwegian double threshold method
17:10 — What recreational runners misunderstand about threshold training
19:30 — Heavenly Heat Saunas Sponsorship
20:12 — How Jakob's training load has changed over time
21:19 — Measuring progress in training
23:27 — Jakob's training tools, heart rate, and lactate testing
27:51 — Developing Jakob's COROS Pace 4 watch
30:29 — Being fearless and chasing big goals
32:00 — Jakob's 1500m world record goal 
3:25 33:19 — How Jakob journals and tracks key sessions
35:05 — Using data, intuition, and feel in training
36:40 — Jakob's recovery, sleep, nutrition, and routines
41:05 — Post-workout fueling and recovery meals
42:10 — Finding joy in treadmill running
45:33 — Jakob's advice on how to become a stronger, healthier, happier athlete
47:14 — Building consistency while staying flexible
48:07 — Pacing with Eliud Kipchoge
48:50 — Jakob's closing advice for recreational runners
49:21 — Final thoughts and favorite moments with Jakob
 
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. 
 
FIND JAKOB INGEBRIGTSEN:
► YOUTUBE: https://www.youtube.com/@jakobinge 
► INSTAGRAM: https://www.instagram.com/jakobing
 
 
LINKS & TOOLS MENTIONED:
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► COROS Pace 4: https://coros.com/buy/pace4-jakob 
► COROS HR Monitor - Jakob edition: https://coros.com/heart-rate-monitor 
► Lactate Pro 2: https://www.lactatepro2.com.au
► Kipchoge on Extramilest Show: https://youtu.be/Fktx7qLbXDc 
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► 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
 
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.skool.com/personalbest. 
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#JakobIngebrigtsen #TrackAndField #NorwegianMethod #ThresholdTraining #Running #5k #marathon

Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
 
At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity.
 
Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI 
 

Chapters: 
0:00 — Introducing Albert Shank
1:55 — Somnus Lab Sponsorship
2:57 — How to enjoy running for decades
3:43 — Albert's 58K Grand Canyon birthday adventure
4:10 — How Albert discovered low heart rate training
9:12 — Advice for new low heart rate runners
15:17 — What Albert understands about MAF training now
17:01 — Heavenly Heat Saunas Sponsorship
18:07 — Common mistakes in low heart rate training
25:01 — How to coach athletes in early frustration phase
28:35 — Adjusting for heat, stress, sleep, and illness
30:00 — Albert's current running and injury recovery
32:06 — How heart rate zones change with age
34:36 — Strength training for healthy aging
40:12 — Daily movement habits that build strength
46:00 — Keeping heart rate low on hills
50:18 — Treadmill vs outdoor running for heart rate training
51:27 — Weekly volume for runners over 40
54:29 — Cross-training for longevity
57:05 — Keeping running joyful and playful
59:55 — How training changes in your late 50s
1:13:55 — Cycling heart rate vs running heart rate
1:22:17 — Low heart rate running and keto: pros & cons
1:25:07 — Your best running years may not be behind you
1:27:17 — Does running performance have to drop with age?
1:29:23 — The advice Albert repeats most often
1:30:17 — Where to find Albert
1:30:59 —How to become a stronger, healthier, happier athlete
 
FIND ALBERT SHANK:
► Strava: https://www.strava.com/athletes/26803675
► Website: https://hillrunner50.wixsite.com/hillrunner50
 
LINKS & TOOLS MENTIONED
► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0
► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo
► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c 



FIND FLORIS GIERMAN:
► Running Breakthroughs Book: https://florisgierman.com
► Personal Best Coaching Program: https://www.skool.com/personalbest
► 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: https://pathprojects.com



ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.
Learn more about our running coaching program at https://www.pbprogram.com 
 
Affiliate Disclosure:
Some links above are affiliate links. I may earn a small commission at no extra cost to you.
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO  | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.


Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner.
 
Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk 
 

Chapters: 
0:00 — Intro
1:28 — Heavenly Heat Saunas Sponsorship
2:36 — Writing For the Love of the Grind
5:08 — 30 years of running lessons
8:57 — The most common runner mistakes
13:26 — How running can become a form of service
16:05 — Strength training, Ryan Hall, and trails
20:08 — Somnus Lab Sponsorship
21:05 — The London Marathon
28:05 — Staying calm under pressure
32:34 — How Sarah thinks about failure
38:00 — Training intensity and intuition
41:55 — Rest, pizza, and underfueling
44:25 — Protecting your energy
48:56 — Female-specific advice for runners
52:24 — Running form and efficiency
55:48 — Race recovery done right
57:45 — Self-massage and pre-run bodywork
1:00:54 — The STEPS Foundation and running as service
1:04:38 — What still drives Sarah Hall
1:08:30 — How runners can get unstuck
1:10:05 — What success as a runner actually means
1:12:23 — Advice Sarah would give her younger self
1:15:10 — Where to find Sarah and her book
1:15:35 — How to become a stronger, healthier, happier athlete
 
FIND SARAH HALL:
► Instagram: https://www.instagram.com/Sarahall3
 
LINKS AND TOOLS MENTIONED:
► For the Love of the Grind: https://amzn.to/4sQ5opG
► Side Kick Scraping Tool: https://sidekicktool.com/sarahall
► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com
► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com
► The STEPS Foundation: https://www.thesteps-foundation.org



FIND FLORIS GIERMAN:
► Running Breakthroughs Book: https://florisgierman.com
► Personal Best Coaching Program: https://www.skool.com/personalbest
► 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: https://pathprojects.com



ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.
Learn more about our running coaching program at https://www.pbprogram.com 
 
Affiliate Disclosure:
Some links above are affiliate links. I may earn a small commission at no extra cost to you.
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO  | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.
Ryan Hall is the first American to run a Sub 2:05 marathon. After retiring from pro running, Ryan took up weightlifting & running coaching. In round 2 of our conversation, we discuss strength training for runners, injury prevention, trail running and more in much detail.
Watch this full video on YouTube: https://youtu.be/lHCA5AxPgb0 

Chapters:
0:00 — Master your mind, master your running
0:55 — Introducing Ryan Hall
1:28 — Heavenly Heat Saunas Sponsorship
2:42 — Morning routine, meditation, and body awareness
4:15 — What kind of meditation works best for Ryan
8:50 — How to release tension in the body
11:53 — Meditation, lifting, and staying present
15:12 — Following curiosity from road running to trail adventures
18:42 — Advice for road runners getting into trail running
21:40 — How to become a more well-rounded athlete
25:47 — Trail running, self-trust, and staying calm
31:56 — Electrolyte strategy
36:17 — Strength training: Build power, stay injury-free
45:28 — When to push and when to back off
47:47 — Nutrition for gaining muscle
52:16 — Tracking calories, protein, and meal prep
56:22 — Fueling with carbs, fats, and protein
59:25 — Cooling strategies
1:03:45 — How to start strength training
1:07:01 — Why a simple gym program helps beginners
1:09:42 — Hitting plateaus and small gains
1:11:29 — Ryan's current goals and measuring fitness
1:13:15 — Where to find Ryan and his foundation
1:17:34 — How to become a more efficient runner
1:19:15 — Why jump rope is great for runners
1:23:14 — How to Become a Stronger, Happier, Healthier Athlete
 
FIND RYAN HALL HERE:
► Instagram: https://www.instagram.com/ryanhall3 
► Twitter: https://twitter.com/ryanhall3 
► Facebook: https://www.facebook.com/ryanhall3 
► Website: https://blog.ryanandsarahall.com 
 
LINKS & TOOLS MENTIONED
► Round 1 Extramilest Show with Ryan Hall on Strength Training: https://youtu.be/5EugD_uoBzw 
► Ryan Hall and Floris Gierman running 50k in the Grand Canyon: https://youtu.be/owYvOOx4x2M 
► The Hall Steps Foundation: https://www.facebook.com/TheHallStepsFoundation 
► Run Free Training: https://runfreetraining.com 
► Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav 
► My 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
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Instagram: https://www.instagram.com/florisgierman 
► Podcast: https://extramilest.com/podcast 
► Strava: https://www.strava.com/athletes/1329785 
► 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 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 Heavenly Heat Saunas and Somnos Lab for sponsoring this video:
Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO 
Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.