The Extramilest Podcast

Thanks to Kineon for sponsoring this video! Get 10% off your order with code FLO at https://kineon.io/flo | Max Jolliffe started running as an adult and cut 39 minutes off his marathon time in three years, from 3:27 to 2:48. He went on to win the Moab 240 and set the Badwater 135 course record. We talk about advice for recreational runners looking to improve, the simple habits that kept him consistent, and navigating tough moments in a race.
 
Watch the full video on YouTube

 
 
Topic covered:
00:00 - Max Jolliffe on consistency, pacing, and run steak
02:23 — How to push through the toughest moments in a race
03:36 — How Max got into running and ran his first marathon
08:00 — Why running progress can become so addictive
09:18 — First marathon lessons: pacing, expectations, and race day
10:50 — How consistency helped Max go from a 3;27 to a 2;48 marathon
14:17 — The 1,200-day run streak and building daily consistency
18:01 — How small habits make running more consistent
19:50 — Kineon: Red Light Therapy
20:41 — Why Max Jolliffe's 1,200-day run streak came to an end
25:23 — The health risks of ultrarunning and knowing when to recover
28:58 — What off-season training looks like for an ultrarunner
31:33 — Heat training for Badwater 135: preparing for extreme temperatures
46:21 — How pacing conservatively helped Max win Badwater 135
49:02 — Why starting a race conservatively helps you finish strong
50:31 — Using heart rate and core temperature to monitor heat strain
54:54 — How Max paced his Badwater course record
56:10 — How to get started with heat training
58:10 — Sleep strategies and power naps during 200-mile races
59:34 — Mental strength, inspiration, and overcoming your limits
1:02:36 — How faith and belief helped Max through Moab 240
1:05:46 — How to push through pain when your legs feel completely exhausted
1:07:57 — The mental strategies elite runners use to handle the pain cave
1:12:40 — Hotter Than Hell: Max's upcoming Badwater documentary
1:17:12 — Advice for runners just starting their journey
1:21:24 — Where to find Max Jolliffe
1:28:10 — Learning from races and turning mistakes into improvements
1:29:49 — Max Jolliffe's final advice
1:30:20 — Final takeaways and my Comrades Marathon update
 
 
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.
 
 
WHERE TO FIND MAX JOLLIFFE:
► Instagram: https://www.instagram.com/woah_max
► TikTok: https://www.tiktok.com/@woah_max
► YouTube: https://www.youtube.com/@woah_max
► Website: https://www.maxjolliffe.com/
► King of Moab (full film): https://www.youtube.com/watch?v=euOpy884bgQ
 
 
LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my book Running Breakthroughs: https://geni.us/running-breakthroughs
► Kineon Red Light Theraphy: Visit https://kineon.io/flo and use code FLO for 10% off
► COROS heart rate monitor: https://coros.com/heart-rate-monitor
► COROS Apex 4 watch: https://coros.com/buy/apex4  
► CORE Body Temperature Sensor: https://tinyurl.com/corebodytemp 
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► 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

Thanks to Kineon for sponsoring this video! Get 10% off your red light therapy device at https://kineon.io/flo with code FLO | If you're a runner dealing with plantar fasciitis, achilles pain, tight hamstrings, knee issues, or recurring injuries, could red light therapy help you recover faster and stay consistent with your training? In this episode, Forrest Smith, founder and CEO of Kineon, joins us to explore the science behind red light therapy, how it works, and what the research actually says about pain relief, inflammation, and injury recovery.
 
 
Watch the full video on YouTube

 
Topic covered:
00:00 — Red light therapy for runners
02:05 — Forrest's athletic background and injuries
06:48 — Building consistent recovery habits
09:39 — Knee injuries and active recovery
14:07 — The importance of consistency and habit stacking
15:48 — What is red light therapy?
18:41 — The science behind red light therapy for injury recovery
21:53 — The timeline for recovery with red light therapy
26:36 — Red light panels vs. laser therapy devices
30:23 — How to measure if red light therapy is working
31:57 — Tracking blood flow with thermal imaging
34:19 — Red light therapy for plantar fasciitis and hip injuries
37:49 — Hamstring recovery and healing
38:39 — Choosing the right red light therapy device
42:43 — Best areas to target with red light therapy
44:05 — Where to find Forrest Smith and Kineon
46:00 —Closing thoughts
46:47 — Final takeaways and what's coming next
 
 
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. 
 
STUDIES MENTIONED IN THIS EPISODE 
► All research in one place: https://kineon.io/pages/floris-gierman 
 
 
ORIGINAL STUDIES MENTIONED IN THIS EPISODE 
► Light therapy for plantar fasciitis pain (Macias et al., 2015) https://pubmed.ncbi.nlm.nih.gov/25769363/ 
► Light therapy and joint inflammation (Alves et al., 2013) https://link.springer.com/article/10.1186/ar4296
► Light therapy and tendon cell repair (Ryu et al., 2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC9880516/
 
 
WHERE TO FIND FORREST SMITH: 
► Email: forrest@kineon.io
► IG Forrest: https://www.instagram.com/smithforresto/
► LinkedIn: https://www.linkedin.com/in/the-forrest-smith/
 
 
FIND KINEON:
► Website: https://kineon.io/ 
► Instagram: https://www.instagram.com/kineon/ 
► YouTube: https://www.youtube.com/@Kineon_Labs 
► Facebook: https://www.facebook.com/Kineonlabs 
► TikTok: https://www.tiktok.com/@kineon_labs 
 
 
LINKS & TOOLS MENTIONED
► Offer: Visit https://kineon.io/flo and use code FLO for 10% off
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my book Running Breakthroughs: https://geni.us/running-breakthroughs
► Flir Infrared Camera: https://www.flir.com/products/flir-one-pro/
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► 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. 
 
Get 10% off your red light therapy device at https://kineon.io/flo with code FLO

Thanks to CENTR for sponsoring this video! Build your own home gym and get 10% off at https://shop.centr.com/FLORISGIERMAN | Most runners fall off their rehab plan when life gets busy. Running Injury Specialist Mandy is back for round two, diving into hip pain, shin splints, running shoes, and her own two-and-a-half year knee injury that eventually led to surgery — and what she learned from being on the other side of the treatment table.
 
 
🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest
 
 
Watch the full video on YouTube

 
 
Topic covered:
​0​​0:00​ — Most running injuries don't need rest
​1:51​ — Sticking to your rehab long term
​10:41​ — First 72 hours after an injury
​16:03​ — Overuse vs acute injuries
​19:14​ — Why ignoring an injury makes it worse
​23:28​ — True hip pain: bone and joint issues
​32:05​ — Why your hip causes knee pain
​35:40​ — How strides build hip mobility
​46:45​ — Soft tissue hip injuries
​52:41​ — When hip pain isn't from your hip
​58:14​ — Shin splints explained
​1:10:15​ — Picking the right running shoe
​1:14:27​ — Mandy's own knee surgery
​1:32:03​ — Closing thoughts
 
 
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.
 
RESOURCES:
► Performance Place Sports Care & Chiropractic YouTube: https://www.youtube.com/@Performance-Place-chiropractor
► Performance Place website: https://www.p2sportscare.com/
► Performance Place Contact Form: https://www.p2sportscare.com/contact-form
► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources
 
LINKS & TOOLS MENTIONED
► CENTR Home Gym (10% off): https://shop.centr.com/FLORISGIERMAN
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Part 1 with Mandy: https://www.youtube.com/watch?v=FJzHhS-cxE8
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► 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.
 
 
Get 10% off on your CENTR Home Gym at https://shop.centr.com/FLORISGIERMAN
 
 
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners get faster without overtraining? I sit down with two-time Olympian and medical doctor Marius Bakken to discuss training intensity, recovery, double threshold training, lactate testing, and building sustainable habits for long-term progress. 
 
 
🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest
 
 
Watch the full video on YouTube

 
 
Topic covered:
00:00 — Can the Norwegian method work for recreational runners?
01:42 — Precision Fuel & Hydration sponsorship
02:34 — Understanding the Norwegian training method
04:20 — Applying intensity control to recreational running
09:00 — The stair test and early signs of overtraining
14:30 — Balancing daily stress, training, and recovery
16:43 — Finding the right intensity for threshold training
21:32 — Double threshold training for recreational runners
26:40 — Lessons from training with Kenyan runners
27:33 — The value of using a lactate meter
32:00 — Personal Best Program
32:18 — Getting started with lactate testing
38:18 — Zone two training and overall training volume
40:08 — The future of personalized training and recovery tracking
41:48 — Overtraining, underfueling, and recovery
45:40 — Getting springy legs and understanding muscle tone
49:00 — Why Norwegian endurance athletes are so successful
52:52 — How running goals and mindset change with age
55:51 — Building a running habit when motivation is low
57:28 — Norwegian Method book
1:00:48 — Becoming a stronger, healthier, and happier athlete
1:02:00 — Carbon-plated shoes and running injuries
1:05:49 — The 45/15 interval workout explained
1:09:00 — Where to find Marius
1:10:09 — Closing thoughts and takeaways
 
 
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. 
 

WHERE TO FIND MARIUS BAKKEN:
► Website: https://www.mariusbakken.com
► Norwegian Method Book: https://geni.us/norwegianmethod 
 
LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 



YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► YouTube: https://www.youtube.com/florisgierman 

► Instagram: https://www.instagram.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785   
► Extramilest Website: https://extramilest.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.
 
 
Get 15% off your first order at http://visit.pfandh.com/extramilestshow
 
 
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 marathons. She ran her fastest marathon at 72, proving it's never too late to improve. In this episode, she joins Floris to share her approach to training, strength, recovery, and building confidence, plus how running has brought friendship, adventure, and purpose into her life.

🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest 

Watch the full video on YouTube

 
Topic covered:
00:00 — How Penny Jarvis keeps getting faster in her 70s
01:19 — Precision Fuel & Hydration sponsorship
02:09 — Starting running at 44
09:22 — Training for and finishing her first marathon
15:15 — Finding freedom and adventure through running
22:49 — Getting faster as you age
25:21 — Personal Best Program
25:54— Balancing life, training, and race expectations
31:36 — Weekly training and balancing running with recovery
35:54 — Strength and mobility for older runners
38:41 — Finding community through a running club
46:21 — Advice for other runners
48:03 — Running by feel versus heart rate
51:05 — Starting or returning to running after 50
54:26 — Training changes behind a marathon personal best at 72
58:26 — Post-run stretching and recovery
1:03:57 — Nutrition and racing shoes
1:07:27 — Building confidence and self-belief
1:11:27 — Advice for runners struggling with confidence
1:12:48 — Meaningful achievements and helping others succeed
1:18:12 — Where to find Penny
1:18:45 — How to become a stronger, healthier & happier athlete
1:20:50 — Closing thoughts
 
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. 



WHERE TO FIND PENNY: 
► Strava: https://www.strava.com/athletes/17707828 
► Facebook: https://www.facebook.com/penny.jarvis.3 



LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 



YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► YouTube: https://www.youtube.com/florisgierman 

► Instagram: https://www.instagram.com/florisgierman
► Strava: https://www.strava.com/athletes/1329785   
 
► 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.
 
 
Get 15% off your first order at http://visit.pfandh.com/extramilestshow
 
 
We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest