Episodes

  • #136: How Sleeping Better Can Make You a Faster Runner

    #136: How Sleeping Better Can Make You a Faster Runner
    Sep 1 2026
    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 change57:14 — 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
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    1 hr and 3 mins
  • #135: Running Injury Specialist's Guide to Treating Common Injuries

    #135: Running Injury Specialist's Guide to Treating Common Injuries
    Aug 21 2026
    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 injuries30:20 — 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
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    1 hr and 27 mins
  • #134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete

    #134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete
    Aug 11 2026
    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 people37:15 — Bear Mattress sponsorship38:29 — 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 Streak58:10 — 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 runner1:16:30 — 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.
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    1 hr and 23 mins
  • #133: What I Learned Recently From The Top 1% of Runners

    #133: What I Learned Recently From The Top 1% of Runners
    Jul 18 2026
    🔥 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 Hear1:34 — How to Transform your running with expert coaching.2:14 — Consistency, Sustainability, and the Long Game5:15 — Let Go of the Outcome and Trust the Process11:39 — Leave Your Ego Behind and Pace Yourself Wisely16:40 — How To Master Your Internal Dialogue17:10 — Precision Fuel & Hydration19:27 — How to Stop Being Your Own Worst Enemy28:03 — Difficulty, Failure and Uncertainty Are Part of Growth37:13 — Be Present, Keep It Playful and Enjoy Running45:58 — How My Zone 2 Training Thinking Has Changed50:17 — Why Consistency Breaks Down and How to Get It Back58:43 — 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
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    1 hr and 2 mins
  • #132: Rachel Entrekin's Advice to Race Faster, For Non-Elites

    #132: Rachel Entrekin's Advice to Race Faster, For Non-Elites
    Jul 10 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Rachel Entrekin is a beast of an athlete in the best way possible. This year she became the first overall winner of the Cocodona 250 mile race, beating all men and women in 56 hours and 9 minutes! Rachel joins the show to share advice to recreational runners about your mindset, and ways to improve in training and racing Watch the full video on YouTube Topics covered: 00:00 — Rachel Entrekin's Biggest Running Lessons 04:44 — Why Rachel Almost Quit Running 09:22 — The Best Advice for New Runners 10:35 — Building Up Slowly Is The Smartest Thing A Runner Can Do 12:40 — The Marathon That Changed Everything 15:54 — Road Running vs. Trail Running: The Biggest Differences 19:13 — What Every Road Runner Should Know Before Trail Running 20:29 — Our Running Coaching Program 20:58 — The Mindset Shift That Made Rachel Faster 26:58 — Stop Complaining: The Mindset That Changes Everything 31:09 — Rachel's Fueling & Hydration Strategy 33:28 — How to Train Your Gut for Race Day 36:23 — How to Optimize Your Hydration (Sweat Testing & Electrolytes) 40:00 — The Biggest Hydration Mistakes Runners Make 43:57 — The Emotional Finish at Cocodona 250 49:25 — Why Making Mistakes Is Part Of Becoming A Better Runner 50:52 — Overcoming Imposter Syndrome: "Why Not Me?" 53:25 — What Rachel Learned from Courtney Dauwalter 57:00 — How to Become a Stronger, Healthier & Happier Runner 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 RACHEL HERE: ► Instagram: https://www.instagram.com/rachel__entrekin/ ► Wordpress: https://blondeidiotrunning.wordpress.com/ ► Substack: https://rachelentrekin.substack.com/ ► Ultra Running Magazine: https://ultrarunning.com/author/rachel-entrekin/ LINKS & TOOLS MENTIONED ► Join my PB Running Coaching Program: https://www.skool.com/personalbest ► 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 ► Book: A Complaint Free World By Will Bowen: https://amzn.to/4pxrLk5 ► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT #RachelEntrekin #UltraRunning #TrailRunning #RunningPodcast #Hydration #ExtramilestShow
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    59 mins
  • #131: From 3:40 to a 2:21 marathon at age 43. Ian Sharman's lessons from 250 marathons and ultras.

    #131: From 3:40 to a 2:21 marathon at age 43. Ian Sharman's lessons from 250 marathons and ultras.
    Jun 26 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at: http://visit.pfandh.com/extramilestshow Ian Sharman improved his marathon time from a 3:40 to a 2:21 at age 43. He has completed over 250 marathons and ultramarathons. He shares the simple training shifts for his biggest breakthroughs and the mindset behind long-term improvement. Watch the full video on YouTube Topics covered: 00:00 — Ian Sharman's biggest running lessons01:55 — Precision Fuel & Hydration Sponsor02:47 — Consistency beats heroic workouts09:31 — Why runners struggle with consistency11:26 — Flexibility vs rigid training plans12:45 — Should you make up missed runs?15:57 — PB Running Coaching Program16:26 — Balancing running with family & life19:24 — The purpose behind every run22:08 — Ian's 2 :32 marathon breakthrough25:40 — What is flow running?31:02 — The three phases of every race36:47 — The power of hiking in ultrarunning43:04 — Why your slowest mile matters most45:39 — Ian's biggest race mistakes & Boston 201851:44 — How aging changes your training56:45 — Do you really need long training runs?1:02:55 — Road runner's guide to trail running1:08:15 — Pain vs suffering1:17:09 — What 100 miles does to your body1:19:55 — Heat training for ultrarunners1:24:22 — The core message of The Art of Ultrarunning1:25:37 — Where to find Ian Sharman and his book1:27:58 — 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. FIND IAN SHARMAN: ► WEBSITE: https://www.sharmanultra.com ► INSTAGRAM: https://www.instagram.com/sharmanian ► FACEBOOK: https://www.facebook.com/sharmanian ► X: https://x.com/sharmanian LINKS & TOOLS MENTIONED ► My Personal Best Running Coaching Program: https://www.pbprogram.com ► Precision Fuel and Hydration (Get 15% off your first order): https://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► The Art of Ultrarunning book: https://amzn.to/4vsNV97 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT #Ultrarunning #MarathonTraining #TrailRunning #RunningTips
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    1 hr and 31 mins
  • #130: Molly Seidel's Advice to Improve Your Running

    #130: Molly Seidel's Advice to Improve Your Running
    Jun 19 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Olympic bronze medalist Molly Seidel talks about the mental side of running, how to train your mind, quiet negative self-talk, recover smarter, and stop letting fear of the unknown hold back your running. Watch the full video on YouTube Topics covered: 0:00 — Molly Seidel: The mental side of running 2:38 — Morning threshold workouts in Flagstaff 4:09 — Recovering from Black Canyon & preparing for Western States 6:38 — Being open to infinite possibilities 9:48 — Advice for recreational runners 13:03 — How to train your mind like your body 14:53 — Mental toughness isn't about pushing through 15:44 — Self-talk and learning to be kinder to yourself 20:03 — Molly's approach to heat adaptation 23:26 — Moving from marathons to ultrarunning 27:17 — Journaling & processing highs and lows 31:16 — Social media, boundaries & authenticity 35:32 — Data vs feel in training 38:30 — Learning how to fuel for ultras 45:08 — Mistakes of recreational runners 47:44 — Race-day nerves and embracing challenge 49:37 — Molly's advice for her younger self 57:22— Female runners, menstrual cycles & health 1:02:04 — Advice for women experiencing cycle loss 1:06:33 — Recovery, sleep & naps 1:11:32 — 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. FIND MOLLY: ► INSTAGRAM: https://www.instagram.com/bygolly.molly ► STRAVA: https://www.strava.com/pros/16553663 ► SUBSTACK: https://substack.com/@bygollymolly ► YOUTUBE: https://www.youtube.com/@Bygolly.itsmolly LINKS & TOOLS MENTIONED ► My Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel and Hydration (Get 15% off your first order): 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. 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 #MollySeidel #RunningPodcast #MarathonTraining #UltraRunning #MentalToughness #RunningMotivation #DistanceRunning #TrailRunning
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    1 hr and 14 mins
  • #129: From Complete Beginner at age 42 to Sub-2 Hour Half Marathon at age 48

    #129: From Complete Beginner at age 42 to Sub-2 Hour Half Marathon at age 48
    Jun 12 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Katja shares the lessons how she went from a complete beginner to an experienced runner, how low heart rate training became a game changer, and ways to reach breakthroughs in your running and life. Watch the full video on YouTube Chapters: 0:00 — From Couch to 4 World Marathon Majors After 402:56 — When running first became meaningful4:00 — Finding community through running9:25 — The moment everything finally clicked in her training10:48 — The breakthrough that made Katja faster14:02 — How to race your best when everything goes wrong16:31 — Precision Fuel and Hydration sponsorship17:43 — The PR-or-bust racing approach22:06 — Katja's journey with low heart rate training24:53 — How to find your easy heart rate zone25:55 — Why low intensity helps runners build safely33:34 — Recovery from 50–60 mile weeks37:44 — Why fueling properly improves recovery39:48 — 90–100g of carbs per hour44:09 — Sodium, hydration, and marathon fueling strategy49:32 — Advice for new runners just starting out53:55 — Why age shouldn't limit your running56:09 — Strength training, mantras, and racing mindset58:43— Learning to embrace the pain cave1:04:23 — How to stay motivated and consistent1:06:58 — Tommy Rivers at the NY Marathon1:09:32 — Why running is about more than finish times1:13:16 — Where to find Katja1:14:00 — How to become a stronger, healthier, happier athlete1:15:04 — What's next for Katja1:15:47 — The mindset that keeps you improving as a runner 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 KATJA: ► INSTAGRAM: https://www.instagram.com/katja_bluemoon/ ► FACEBOOK: https://www.facebook.com/KatjaSnaps ► STRAVA: https://www.strava.com/athletes/65443975 LINKS & TOOLS MENTIONED: ► My Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0 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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT #Running #MarathonTraining #RunningMotivation #HalfMarathon #marathon #zone2
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    1 hr and 17 mins