The Extramilest Podcast

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

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Susan Bayes is a passionate runner and advocate for finding joy in the sport. At 56 years old and a mother of three, Susan shares her inspiring journey from starting with Couch to 5K to achieving marathon success. She shares training strategies, community support, and the mental aspects of running.
 
Watch this full video on YouTube: https://youtu.be/0bYjtQ3iPqE 
 

 
CHAPTERS:
0:00 - Running through Couch to 5K
0:45 - My Book "Running Breakthroughs" is available now!  
1:28 - LMNT Sponsorship
2:26 - How she got into running and her personal journey
4:50 - Transition from 5K to half marathons
6:19 - Growing as a runner, exploring low heart rate training. 
8:54 - Using running as a coping mechanism during tough times.
10:32 - Talk about joining a running club.
11:18 - Backyard challenges and ultra running.
14:40 - Change in approach to training and mindset.
24:40 - Pain versus discomfort during races.
28:01 - Balance nutrition and the importance of being kind to oneself
30:06 - Finding community in running.
32:47 - Competitive nature and Parkrun experiences.
35:10 - Advice for younger self and importance of community.
39:24 - Overcoming injuries and mental strategies in racing.
46:35 - Favorite races and experiences shared.
51:04 - Cold exposure experiences
1:00:32 - Tips for runners stuck in their journey.
1:02:35 - How to become a stronger, healthier, happier athlete.
1:03:28 - Important closing thoughts. 
 
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 
► 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

My new book Running Breakthroughs is available now as audiobook, authographed book and eBook at https://florisgierman.com. It's a summary of 10 years podcasting lessons, takeaways from coaching thousands of athletes and my own breakthroughs in running and life.  
 
Today Round 5 with Dr. Maffetone on The Extramilest Show. Overtraining is one of the most common reasons runners plateau, burn out, or get slower despite training harder. Dr. Maffetone breaks down how hidden stress, poor recovery, and misunderstood nutrition can quietly sabotage performance + tools to build health first so speed and consistency can follow.
 
Watch this full video on YouTube: https://youtu.be/NO6GBkODkR4 
 

 
CHAPTERS:
0:00 - Low Heart Rate Training + Overtraining + Recovery
1:43 - Running Breakthroughs signed copies
2:42 - My favorite running apparel Path Projects
3:22 - Round 5 with Dr. Phil
4:41 - What creates athlete breakthroughs
10:16 - How stress slows you down
14:28 - The "gray zone" & low heart rate training
20:29 - Lactate shuttles & aerobic speed
27:44 - Why low HR training doesn't work for some
32:47 - Refined carbs & brain health
36:07 - Common carbs & better alternatives
39:16 - Are there better bread options?
42:45 - What athletes should eat
44:45 - Potatoes, rice, and carbs explained
47:22 - Cholesterol & fat myths
52:47 - Testing nutrition instead of guessing
54:37 - Why enjoyment matters
56:40 - Common training misconceptions
58:17 - Overtraining warning signs
1:02:15 - Resting heart rate & hidden stress
1:09:48 - Strength training and why it matters
1:14:05 - Recovering from burnout
1:18:55 - Where to find Dr. Phil's study
1:19:38 - How to be a healthier, stronger, happier athlete
 
FIND DR. MAFFETONE:
► Website: https://maffetonemusic.com/ 
► Frontiers Full Paper by Dr Maffetone: https://tinyurl.com/frontiers-maffetone 
► Press Release Brain Research: https://maffetonemusic.com/press-release-brain-research 
 
LINKS & TOOLS MENTIONED
► 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/flo   
► Dr. Phil's Study: https://maffetonemusic.com/ 
► Episode with Brent Cunningham: https://youtu.be/L3vsBmqelq4 
► Episode with Dr. Marco Guazzelli: https://youtu.be/C8rxNRDPMCI 
► Episode with Dr. Rangan Chatterjee: https://youtu.be/mF0CCpy3Dzo 
► Episode with Kilian Jornet: https://youtu.be/cU7cNo7ZwUk 
► Episode with Mark Allen: https://youtu.be/YlBUJTIggyA 
 
 
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 
► My book Running Breakthroughs as Audio book, Printed Book & eBook: https://geni.us/runningbreakthroughs 
► 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

Today one of the most vulnerable, challenging, and meaningful videos I've ever made... A deep dive into how you can experience breakthroughs in your running and life.
 
This episode is different than usual. It's a presentation I recorded while trying to run a Sub 3 hour marathon and let's just say, not everything always goes exactly according to plan. It's how we respond to these situations that matters most.
 
This episode has many visual examples that are better experienced while watching the video, vs listening to it. It could probabably still work as a podcast too.
 
After about 27 minutes something unexpected happens on this run. You can either listen to it, or fast forward 6 minutes to 33 minutes, for a detailed summary and conclusions.
 

Watch this full video on YouTube: https://youtu.be/_Hz1zJblJ5A 
 
 
CHAPTERS:
0:00 How to Run a Breakthrough 
1:26 Running Advice from Eliud Kipchoge, the GOAT
1:59 What is a Running Breakthrough
4:33 Real Examples of Running Breakthroughs
5:50 The Most Common Challenges Runners Face
7:39 Understanding Healthy Heart Rate Training
9:22 5 Ways to Calculate Your Easy & Hard Zones
10:50 How to Start Heart Rate Training
11:12 The 3 Training Dials You Must Master
11:52 Finding the Right Weekly Running Volume For You
13:54 Sample Training Week (Breakdown & Structure)
16:08 My Exact Running Watch Settings
17:06 What Running Flow Is And How to Access It
20:21 The Power of Living an Unhurried Life
21:44 How Journaling Can Improve Your Running Performance
22:37 How to Handle Running Frustrations
23:21 4 Drills to Help You Run with Ease 
26:30 How to Finish Strong  
32:03 Crossing the Finish Line
32:29 Marathon Recap, lessons learned
34:07 How to Transform Your Running and Life
  
 
LINKS AND TOOLS MENTIONED:
► Buy my book Running Breakthroughs and get amazing book bonuses: https://florisgierman.com 
► Buy my book on Amazon Worldwide - https://geni.us/running-breakthroughs 
► HR Training Zone Calculator: https://bit.ly/hr-calculator
► MAF 180 formula: https://philmaffetone.com/180-formula/
► Talk Test: https://youtu.be/AoB2AMUq8Wg
► Lactate Testing: https://bit.ly/3WAbI5z
► Flow Rope: https://innerunnerstore.myshopify.com/
► Path Projects: https://pathprojects.com/
► Join Our Personal Best Running Coaching Program: https://www.pbprogram.com
 
 
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y
► Courtney Dauwalter's Advice to Improve Your Running: https://youtu.be/OTgwIEAN3B4
► Kilian Jornet's Advice to Race Faster: https://youtu.be/OJZO-t6O5Bk
► Lawrence van Lingen: Unstuck Your Running: https://youtu.be/QSv1bEWjepE
► Heido Moreno From Struggling Runner to Running Success: https://youtu.be/f5DBINpRv78
► Wiliam Barth Reveals the Truth About Low Heart Rate Training: https://youtu.be/SrI6GmzAAy4
► Dr. Phil Maffetone Interview by Floris Gierman about Heart Rate Training, Nutrition and Recovery: https://youtu.be/_TPrenWWK9U
► How Ayako Ran Her Best Times Over 50: https://youtu.be/DI0cOUQRU1I 
► Daniel Edwards - What If You Could Shave 1 Hour Off Your Marathon Time? - https://youtu.be/n-Sr9whnctc 
 
 
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 
► My Personal Best Running 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