The Extramilest Podcast Podcast By Floris Gierman cover art

The Extramilest Podcast

The Extramilest Podcast

By: Floris Gierman
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The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.Floris Gierman 2020 Hygiene & Healthy Living Running & Jogging
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
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Running my first marathon and so much in for and inspiration to keep me motivated

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