The Extramilest Podcast

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best.
 
 
🔥 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 — Smarter training with Mario Fraioli
01:15 — Building better habits with the Personal Best challenge
02:21 — Mario's training fundamentals: Think like an athlete
11:32 — Keeping your training simple
13:20 — How self-talk shapes your running
15:20 — Balancing running data and managing training stress 
20:36 — Building a training week around a busy schedule
22:23 — Why short runs still count
25:08 — How to introduce speed work with strides
28:35 — Precision Fuel & Hydration Sponsorship
29:45 — Getting comfortable with faster running
32:06 — The mile repeat progression workout
38:14 — The "throwaway 400" warm-up trick
41:04 — Using hills to build strength and speed
44:13 — Downhill training and varying your strides
46:17 — Behind a Western States champion's training and recovery
50:19 — Why a predictable routine improves training
56:20 — Running strong in your 40s and beyond
1:02:17 — Keeping easy days truly easy
1:02:58 — Getting started with strength training as you age
1:06:52 — Common mistakes recreational runners make
1:09:09 — Where to find Mario
1:10:27 — How to become a stronger, healthier & happier athlete
 
 
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 MARIO: 
► Website: https://mariofraioli.com 
► Instagram: https://www.instagram.com/mariofraioli 
► Newsletter: https://themorningshakeout.com 
 
 
LINKS & TOOLS MENTIONED
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | 15% off your first order at: http://visit.pfandh.com/extramilestshow
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
 
 
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.
 
 
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

Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one.


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


Watch the full video on YouTube

 
Topics covered:
​0:00​ — Can better sleep help you run faster?
2:00 — Heavenly Heat Saunas sponsorship
​3:11​ — Why sleep is an underrated performance tool
​5:53​ — Seeing sleep and recovery as training
​6:39​ — What happens when athletes don't sleep enough
​9:46​ — Why sleep is a 24-hour process
​13:39​ — The biggest levers for improving sleep quality
​17:27​ — What an ideal sleep week looks like
​19:34​ — How late-night training affects sleep
​22:28​ — How better sleep can improve running performance
​24:57​ — Floris' first marathon on very little sleep
​25:50​ — Chu's personal shift in how he views recovery
​27:50​ — Why temperature is such a powerful sleep lever
​30:43​ — How body temperature changes through the night
​32:24​ — Building Somnus Lab and developing sleep cooling mats
​35:24​ — Testing cooling mattresses with athletes and users
​38:18​ — The future vision for Somnus Lab
​40:49​ — Chu's real-life sleep routine
​45:58​ — Naps and sleep cycles strategy
​52:04​ — Food timing and its impact on sleep
​53:25​ — The one sleep habit every runner should improve
​55:46​ — How chronotypes change
57:14 — Where to find Chu and Somnus Lab
​57:54​ — How to become a stronger, healthier, happier athlete
​1:00:10​ — Chu's future adventure goals
1:01:52 — Closing thoughts
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I may 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 and buy/research them that way.
 
FIND CHU:
► Substack: https://zhuchu.substack.com/
 
LINKS & TOOLS MENTIONED
► Somnus Lab (get 10% off): https://somnuslab.com
► Somnus Lab Instagram: https://www.instagram.com/somnuslab/
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
► Instagram: https://www.instagram.com/florisgierman

► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785
 
 
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 10% off your Cooling Sleep System with code FLO at https://somnuslab.com
 
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
 
Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger.
 
Watch the full video on YouTube

 
Topics covered:

​00:00​ — Running injuries: What works and what doesn't
​01:45​ — Most common running injuries
​02:46​ — How to safely work through an injury
​08:28​ — Understanding and treating plantar fasciitis
​14:20​ — Practical steps for recovering from plantar fasciitis
​19:17​ — How much pain is acceptable during rehab?
​20:14​ — The mental side of injury recovery
​23:53​ — What to do when treatment is not working
​25:20​ — Nutrition, under-fueling, and injury risk
​28:35​ — Understanding Achilles injuries
30:20 — Precision Fuel & Hydration Sponsor
​31:32​ — How to recover from Achilles injuries
​32:34​ — Isometric exercises for tendon recovery
​40:21​ — Massage and soft-tissue work
​42:00​ — Barefoot training: benefits and risks
​44:55​ — Understanding and treating IT band syndrome
​49:35​ — How to offload the knee
​51:51​ — Runner's knee and patellar tendinitis
​53:32​ — Strength-training essentials for runners
​1:00:19​ — How beginners can start strength training
​1:02:39​ — Back, hamstring, and nerve-related pain
​1:08:15​ — Safely returning after a hamstring injury
​1:10:44​ — When surgery may be necessary
​1:13:27​ — Advice Mandy would give to her younger self
​1:16:30​ — The nervous system's role in pain
​1:18:32​ — Simple ways to reduce injury risk
​1:20:36​ — Mandy's resources and telehealth services
​1:22:55​ — How to become a stronger, healthier & happier runner
1:24:42 — 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
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Podcast: https://extramilest.com/podcast
► 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.
 
Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.

Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress.
Charlie Rocket went from barely being able to run for two minutes and weighing 300 pounds with a brain tumor, to completing five marathons, an Ironman, biking across America, and becoming a Nike athlete. Charlie transformed his life through running, optimism, and what he calls a "Winning Streak" mindset.
 
Learn how to turn setbacks into momentum, reinvent yourself, find joy in training, and believe in possibilities that seem impossible.
 
Watch the full video on YouTube

 
Topics covered:
​00:00​ — Charlie Rocket's incredible transformation story
​02:01​ — The Delusional Optimist
​07:40​ — From 300 pounds to the cover of Runner's World
​12:20​ — How a brain tumor changed his life
​14:25​ — Becoming a Nike athlete against all odds
​17:01​ — Advice for anyone starting from rock bottom
​21:50​ — How to manifest the person you want to become
​26:17​ — How to regain control when life goes wrong
​33:28​ — Surrounding yourself with the right people
37:15 — Bear Mattress sponsorship
38:29 — Success stories from my PB running coaching program
​39:02​ — Charlie's unconventional Ironman training
​43:33​ — Finding a training style that works for you
​48:43​ — Why endurance sports are about memories
​53:15​ — Charlie Rocket's book, Winning Streak
58:10 — How Charlie became @Charlie 
​1:00:02​ — The 10-minute Winning Streak Walk
​1:03:58​ — What advice Charlie would give his younger self
​1:05:53​ — Strategies to kickstart momentum
​1:07:07​ — Why you should tell people your biggest dreams
​1:13:10​ — How to become a stronger, healthier & happier runner
1:16:30 — Where to find Charlie
​1:16:55​ — Charlie's final thoughts and next chapter
 
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 CHARLIE HERE: 
► INSTAGRAM: https://www.instagram.com/charlie/ 
 
LINKS & TOOLS MENTIONED
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
► Bear Mattress (40% off) with code FLORIS: https://www.bearmattress.com/floris 
 
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
 
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.
 
Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.

🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athletes, and everyday runners, I've noticed the same themes coming up again and again. In this episode, I break down the biggest mindset and training lessons from my last 10 conversations, and how my thinking on low heart rate training has evolved over the past 14 years. 
 
Watch the full video on YouTube
 

 
Topics covered:
0:00 — Lessons Every Recreational Runner Needs to Hear
1:34 — How to Transform your running with expert coaching.
2:14 — Consistency, Sustainability, and the Long Game
5:15 — Let Go of the Outcome and Trust the Process
11:39 — Leave Your Ego Behind and Pace Yourself Wisely
16:40 — How To Master Your Internal Dialogue
17:10 — Precision Fuel & Hydration
19:27 — How to Stop Being Your Own Worst Enemy
28:03 — Difficulty, Failure and Uncertainty Are Part of Growth
37:13 — Be Present, Keep It Playful and Enjoy Running
45:58 — How My Zone 2 Training Thinking Has Changed
50:17 — Why Consistency Breaks Down and How to Get It Back
58:43 — Closing Thoughts and Advice by coach Floris Gierman
 
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow 
 
LINKS & TOOLS MENTIONED:
►🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest
► PFH Free Fueling Planner: https://tinyurl.com/Fuel-Planner 
► Precision Hydration Free Consult Call: https://tinyurl.com/PFH-consult-call 
► Sweat Test: https://tinyurl.com/PFH-sweat-test

► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow  
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs  
► A Complaint Free World by Will Bowen: https://amzn.to/4pxrLk5
 
 
EPISODES MENTIONED IN THIS VIDEO:
► Jakob Ingebrigtsen episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0&t
► Ian Sharman episode: https://www.youtube.com/watch?v=9iMO_lsLf80&t
► Molly Seidel episode: https://www.youtube.com/watch?v=OFelJ8TRRVw&t
► Rachel Entrekin episode: https://www.youtube.com/watch?v=8nuGYlgEaBs&t
► Ryan Hall episode: https://www.youtube.com/watch?v=lHCA5AxPgb0&t
► Sarah Hall episode: https://www.youtube.com/watch?v=en4w0-RpWgk&t
► Katja Livingston episode: https://www.youtube.com/watch?v=YLowH6xs4d4&t
► Albert Shank episode: https://www.youtube.com/watch?v=plLtVFuBfAI
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Skool: 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
 
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.
 
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