The Extramilest Podcast

Latest Episodes:

#109: Can You Really Run Faster Than You Think? Sep 25, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What if your limits aren't real and your best running is still ahead? PB coaches Amelia Vrabel, Scott Frye and I break down the mindset shift that unlocks progress. We talk practical ways to train smarter and build confidence step by step, so you can surprise yourself on race day and beyond. We also dive into fitness field testing vs lab testing.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://www.youtube.com/watch?v=ju6E0gdrcpY

CHAPTERS:

0:00 – Mindset, lab testing & trail running with coach Amelia & Scott
1:03 – LMNT Sponsorship
2:11 – Mindset and the power of a beginner's approach
5:40 – Handling setbacks: responding vs reacting
7:21 – Floris' daughter's mile run story & lessons
10:43 – Transitioning from road running to trail running
16:10 – Lessons from Kilian Jornet
18:53 – Coaches' lab testing experiences & takeaways
25:35 – Coach Amelia: Talk test & nasal breathing crossover
27:32 – Coach Amelia: Zone 1 & Zone 2 training and building phases
28:47 – Coach Amelia: Speedwork paces & heart rate targets
37:38 – Coach Scott: Lactate test process & insights
40:14 – Results and key training learnings
51:22 – Sweat testing results & electrolyte strategies
57:07 – Staying consistent with strength, mobility & recovery habits
1:03:35 – Habit tracking, scheduling, and training
1:08:50 – Final thoughts & advice for runners

FIND AMELIA VRABEL HERE:

► Extramilest Show #27 with Amelia Vrabel: https://youtu.be/rW6mr8A_dpA

► Website: https://www.focusedfootsteps.com

► Instagram: https://www.instagram.com/focusedfootsteps

► Twitter: https://twitter.com/amelia262

► Strava: https://www.strava.com/athletes/6278182

FIND SCOTT FRYE HERE:

► Instagram: https://www.instagram.com/run4fryes/

► Strava: https://www.strava.com/athletes/89685446

LINKS & TOOLS MENTIONED

► Extramilet Newsletter: https://extramilest.com/subscribe/

► Kilian Jornet Episode About Trail Safety & Respecting Nature: https://youtu.be/9ojzZACntSk

► Precision Hydration Sweat Testing: https://www.precisionhydration.com/sweat-testing/our-sweat-tests

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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

#107: Injury-Free Running: Rehab & Prevention with Jay Dicharry Aug 30, 2025

Show notes

Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS or use the code FLORIS100 to take control of your health. In this episode, we sit down with biomechanics expert and author Jay Dicharry to explore smarter ways for runners to train, recover, and stay injury-free. From building stronger bones and tendons to using mobility tools and managing training load, Jay shares practical strategies every runner can apply to become stronger, healthier, and more resilient.

Jay wrote books on running gait: he is author of "Running Rewired" and "Anatomy for Runners" and he is the founder of Mobo Board. In the past few days I've tried the Mobo Board I'm very impressed, it's a mobility / strength tool I'll be using daily.

Watch this full video on YouTube: https://youtu.be/wk-Uzjy4nTw

CHAPTERS:

0:00 – Meet Jay Dicharry: Rethinking running and injury prevention
1:30 – Function Health sponsorship
3:02 – Advice Jay would give to his younger self
6:32 – Why runners need more than just running
10:22 – How to build stronger bones, tendons, and muscles
16:44 – Correct way to do calf raises for tendon health
23:45 – Strength training: key movements for runners
26:21 – Simple tools runners can use at home
30:17 – The Mobile Board: purpose and benefits
34:51 – Where to find the Mobile Board
35:16 – Common running injuries and how to prevent them
38:16 – Understanding and preventing calf injuries
40:53 – The role of self-massage and tissue recovery
46:43 – Best hamstring exercises for runners
49:47 – How daily lifestyle impacts your running
52:24 – Best cross-training activities for runners
57:17 – Balancing training load with your body's abilities
1:04:08 – Where to find Jay
1:04:31 – How to become a stronger, healthier, happier athlete

FIND JAY DICHARRY:

► Instagram: https://www.instagram.com/jaydicharry

LINKS & TOOLS MENTIONED

► Function Health: https://my.functionhealth.com/signup?code=FLORIS

► Mobo Board IG: https://www.instagram.com/mobo.board

► Mobo Board Website: https://www.moboboard.com/ (Get 10% off with code FLO10)

► Anatomy For Runners: https://amzn.to/4mH5iPa

► Running Rewired: https://amzn.to/3JFzxHK

► Toe spreaders: https://correcttoes.com/

► Resistance bands: https://amzn.to/3JECJ6n

► Massage gun: https://amzn.to/4mbthFf

► Foam roller: https://amzn.to/3JFkSvZ

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#106: Running After 40: Lessons To Improve At Any Age, with Sean Lee Aug 23, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Sean Lee started running at 45 and has since accomplished what most athletes half his age only dream of: 17 marathons with a 2:54 PR, 2 Ironmans, and 25 ultras including UTMB, Badwater 135, and AC 100. We dive into his decade-long journey, exploring lessons from early mistakes, refined race strategies, and how he balances running with strength training to become stronger, happier, and healthier.

Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/TWqLPJdGHlE

CHAPTERS:

0:00 – Lessons from 10 years of training and racing
1:31 – Sponsor LMNT
2:43 – Introduction: Sean's journey
3:19 – What advice would Sean give to his younger self
7:38 – Race preparation and fueling mistakes
10:03 – Sean's training evolution over the years
14:35 – Cross-training and climbing for runners
15:19 – Advice for beginners trying climbing or new activities
19:50 – Coaching others vs. applying lessons to yourself
24:05 – Entering races with less pressure and expectations
27:03 – Strength training and mobility for runners 40, 50, 60+
28:19 – People starting out with rucking and weighted vests
33:38 – Advice for new runners to build consistency
37:26 – Getting over the initial "hump" of running
43:39 – Most challenging and most memorable race experiences
46:40 – Running gear that made the biggest difference
50:31 – Favorite nutrition, gels, and electrolytes
52:47 – Toe socks, blisters, and foot care strategies
55:43 – Next adventures and volunteering at races
59:08 – Where to find Sean
59:48 – How to become a stronger, happier, healthier athlete

FIND SEAN:

► Instagram: https://www.instagram.com/ultraseanman

► Strava: https://www.strava.com/athletes/1323893

► Facebook: https://www.facebook.com/sean.lee.1069020

LINKS & TOOLS MENTIONED

► Conversation with Taylor Knibb: https://youtu.be/YeKjFDLrjRY

► Conversation with Nicki: https://youtu.be/lAogZrd7XAg

► Conversation with Lawrence: https://youtu.be/zDJrNa-tO8c

► Nutrition Gels: https://www.precisionhydration.com/us/en/?code=FLO15

► Electrolytes: https://DrinkLMNT.com/FLO

► Socks: https://amzn.to/4muYHHk

► Leukotape: https://amzn.to/45Pt5Fg

► Headlamp: https://amzn.to/41O06Aw

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#105: From Couch & Overweight to Running Marathons in Her 50's, with Ayako Fackenthal Jul 31, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ayako Fackenthal, a passionate runner who began her running journey in her mid-50s and has since progressed from couch to completing marathons and ultramarathons. Ayako shares how she found her love for running, the role of low heart rate training, and the lessons she's learned about health, mindset, and consistency along the way. She offers insights and inspiration for anyone starting or restarting their fitness journey later in life.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/DI0cOUQRU1I

CHAPTERS:

0:00 – Ayako's Late Start and Inspiring Running Journey
1:14 – LMNT Sponsorship
2:19 – Why Ayako started running in her 50s
3:02 – What her life looked like before running
5:41 – How Ayako's first runs felt
7:53 – What helped her enjoy running and find low heart rate training
12:47 – How she got into trail running
14:44 – Running with her Border Collie
15:45 – Improving in marathons and advice to her younger self
21:11 – Traveling to races and future marathon plans
22:29 – Moving from marathons to ultramarathons
25:05 – Tips for anyone wanting to run longer distances
32:00 – What she learned from aging and being a parent
34:18 – Race day mindset
39:40 – What Ayako does outside of running
43:42 – How eating, sleeping, and hydration affects training
47:11 – Realizing the impact of protein, sleep, and hydration on training
53:38 – Where to find Ayako
53:59 – How to become a stronger, healthier, and happier athlete

FIND AYAKO:

► Strava: https://www.strava.com/athletes/52198811

LINKS & TOOLS MENTIONED

► Floris' Badwater Experience: https://extramilest.com/blog/badwater-135-lessons-learned/

► Ep. with Dr. Phil Maffetone: https://youtu.be/_TPrenWWK9U

► Ep. with Maria Lurenda Westergaard: https://youtu.be/i5TmvBfJp-Y

► PB Program: https://www.pbprogram.com/

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#104: How Changing Your Mindset Helps Crush Your Runs | With Alex Hutchinson Jul 18, 2025

Show notes

Author and endurance expert Alex Hutchinson discusses the mental side of running, the power of exploration, and what it really means to train smart. From controlling our inner dialog to embracing discomfort, we dive into practical tips to become a stronger, more resilient athlete.

Thanks to Function Health for sponsoring this video! Visit https://www.functionhealth.com/FLORIS and use gift code FLORIS100. The first 1000 users to use my code get a $100 credit towards their membership!

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/6iQZ_CnjYnU

CHAPTERS:

0:00 – Meet journalist and author Alex Hutchinson
0:54 – Introduction: Mind over body, embracing discomfort
1:26 – Function Health Sponsorship
2:43 – Badwater 135 marathon experience
4:15 – Fear of unknown and growth
6:32 – Set bold but realistic goals
10:15 – When training feels repetitive
15:33 – Trail running and unpredictability
21:53 – Endurance misconceptions for runners
24:47 – Zone 4/5 leads to burnout
27:17 – High-intensity training and marathon prep
31:20 – Mental strategies for tough efforts
35:14 – Challenges of starting Zone 2
38:12 – How to explore without risk
42:44 – From skateboarding to running adventures
46:37 – Unique races and trail conference insights
50:38 – Involving friends or kids in outdoor adventure
53:48 – Advice to Alex's younger self
58:09 – Preparation vs. discovery in running
1:01:26 – Where to find Alex
1:02:39 –How to become a stronger, healthier, happier athlete
1:03:33 – Top travel recommendation for your running adventure

FIND ALEX HUTCHINSON:

► Website: https://www.alexhutchinson.net/

► Instagram: https://www.instagram.com/sweat_science /

► Thread: https://www.threads.com/@sweat_science

► X: https://x.com/sweatscience/

► Facebook: https://www.facebook.com/sweatscience

► LinkedIn: https://www.linkedin.com/in/alex-hutchinson-048a79a/

LINKS & TOOLS MENTIONED

► Function Health: https://www.functionhealth.com/FLORIS

► Books by Alex Hutchinson: https://www.alexhutchinson.net/

► Explorer's Gene Book: https://amzn.to/3TN5PCq

► Endure Book: https://amzn.to/44YpLaF

► Which comes first, cardio or weights book: https://amzn.to/3UgBPyP

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#103: Building a Bulletproof Body and Preventing Injuries with Jason Fitzgerald Jun 27, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, running coach and Strength Running podcast host Jason Fitzgerald shares his deep knowledge on preventing injuries, building a bulletproof body, and staying consistent in training.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://www.youtube.com/watch?v=J7Mn9J30bGA

Chapters:

0:00 – How to prevent running injuries and build a stronger body
0:50 – Intro: Running injuries can derail your progress, here's how to avoid them
1:57 – LMNT Sponsorship
2:46 – How many runners get injured each year? (Surprising stats!)
5:20 – Top reasons runners get injured
7:30 – How to know when to stop or keep running through pain
12:42 – Why journaling helps you avoid injury and train smarter
14:38 – Signs your body needs rest
16:19 – Strength & mobility routines to stay injury-free
22:18 – Cross-training options that support your running goals
27:48 – Pool running: how it works and why it's so effective
31:39 – Budget-friendly gear for strength & mobility
33:41 – Choosing the right kettlebell weight for runners
37:05 – How and when to use foam rollers effectively
44:37 – Strength training advice for runners in their 30s, 40s, 50s+
48:13 – Big takeaways from coaching elites and everyday runners
57:20 – Mental strategies for dealing with injury
1:00:57 – How to become a stronger, healthier, and happier athlete

FIND JASON FITZGERALD:

► Podcast: https://apple.co/2L19km1

► Website: https://strengthrunning.com/

► YouTube: https://www.youtube.com/strengthrunning

► Training: http://bit.ly/2YgBLAv

LINKS & TOOLS MENTIONED

► Interview with Matt Fitzgerald: https://www.youtube.com/watch?v=VkDYXUI1x08

► Interview with Andy Wheatcroft: https://www.youtube.com/watch?v=IIGKMA3b8dc

► Interview with Dr Rangan Chatterjee: https://www.youtube.com/watch?v=mF0CCpy3Dzo

► Resistance Bands: https://amzn.to/3TeGktk

► Kettlebells: https://amzn.to/3TGW3kW

► Foam Roller: https://amzn.to/3T7Aaey

► Vibrating Foam Roller: https://amzn.to/4lu1fEY

► Massage Gun: https://amzn.to/4ktVmqt

► Aqua Jogging Belt: https://amzn.to/4kbpp5Y

► Training Journal: https://strengthrunning.com/the-perfo...

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#102: STOP Buying the Wrong Running Shoes! Listen To This First Jun 12, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode, Believe in the Run, one of the largest running gear review platforms. They share their expert perspectives on shoe selection, essential gear, and valuable tips to help runners of all levels enjoy the sport more.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/sw8QTLkDO-w

Chapters:

0:00 – Choosing the right shoes, must-have gear, and running tips
0:57 – Introduction to the episode: Get to know the Believe in the Run team
2:34 – How Believe in the Run started
9:16 – Adapting to challenges
13:25 – How many shoes they review
16:00 – What to look for in a running shoe
20:32 – Testing shoes in-store vs. online
25:04 – Shoe prices and value
26:50 – Types of running shoes explained
30:00 – Carbon-plated shoes and injury prevention
35:22 – When to use carbon-plated shoes
36:48 – Common shoe selection mistakes
38:49 – Shoe sizing and fit
43:55 – Minimalist shoes and transitions
50:35 – Underappreciated running gear
59:05 – Watches, Heart Rate Monitors & Data Tracking
1:01:08 – Megan's favorite training/running breakthroughs
1:08:12 – Heat exposure and sauna training
1:12:15 – How to become a stronger, healthier, and happier athlete

FIND THOMAS, MEAGHAN, & ROBBE:

► Believe in the Run: http://www.believeintherun.com

► Instagram: https://www.instagram.com/believeintherun

► YouTube: https://www.youtube.com/believeintherun

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#101: How to Run Longer Without Hitting the Wall, with Aaron Kubala May 28, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Aaron Kubala is an ultramarathon runner who loves pushing his limits both physically and mentally. Over time, he has built a strong community of runners and inspires people to keep learning, stay tough, and enjoy the journey.

Learn more about the Personal Best Running Coaching Program at https://www.pbprogram.com/

Watch this full video on YouTube: https://youtu.be/5NOh7vRJqtw

Chapters:

0:00 – How to run longer without dying
0:50 – Introduction to Aaron: Background, mindset, and his approaches
2:25 – LMNT Electrolytes
3:33 – What was going through Aaron's mind during his first marathon?
5:36 – How to mentally and physically increase his mileage over time
6:33 – The struggles in early races and how he overcame them
11:47 – How Aaron handles tough moments and advice for others
14:11 – Advice to Younger Self
15:57 – Aaron's "Whys"
18:42 – His Training Approach
20:34 – How he approaches recovery with strength work and mobility
23:04 – Thoughts and recommendations on recovery work
27:18 – His Chile Speed Project experience
32:35 – Nail your mindset during races
34:35 – How Aaron prepares with food and sleep leading into big races
37:11 – Sleep strategy during ultras
41:39 – How the right gear makes a difference on race day
47:25 – Lowest point in Chile and how he pushed through
50:42 – Favorite moment from Chile
54:24 – Next ultrarunning bucket list
55:34 – How to become a stronger, healthier, and happier athlete

FIND AARON KUBALA:

► Instagram: https://www.instagram.com/aaronkubala

► YouTube: https://www.youtube.com/@UCEKmeIjxZK16fLO7xRa0thQ

► The Speed Projects Chile - https://www.youtube.com/watch?v=l-Y4PtK8v18

► The Speed Project Santa Monica to Las Vegas - https://www.youtube.com/watch?v=Y4wBs6aFHqM

LINKS & TOOLS MENTIONED

► Path Projects Apparel: https://www.pathprojects.com/

► Coros Watch: https://coros.com/products

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► 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/

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

#100: 8 Life-Changing Lessons with Running Coach Floris Gierman May 15, 2025

Show notes

Episode #100 and reaching 100K YouTube Subscribers, this is a very special episode to me. Over the past decade of creating videos, logging thousands of miles, and having conversations with Olympic champions, renowned coaches, and passionate everyday runners, I've gathered the most meaningful insights that shaped my journey.

Watch this full video on YouTube: https://youtu.be/L5JMk05VLQU

CHAPTERS

0:00 – 10 years of lessons learned
0:43 – Lesson 1: Lean Into Discomfort, Repeat, and Keep Going
3:38 – Lesson 2: Keep Showing Up as Your True Authentic Self
5:29 – Lesson 3: You're Not the Only One Struggling
6:55 – Lesson 4: Don't Overdo It With Speedwork
7:50 – Lesson 5: Progress Over Perfection
9:42 – Lesson 6: Really Listening
11:39 – Lesson 7: Aim High, Go For It
13:43 – Lesson 8: Choose the Right People and Ask for Help When You Need It
14:01 – Top 5 favorite YouTube videos
18:46 – Thank you!!!

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:

► Our Personal Best Coaching Program: https://www.pbprogram.com/

► Free Weekly Running Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785

► Extramilest: https://extramilest.com/

► Path Projects: https://pathprojects.com/flo

► Podcast: https://extramilest.com/podcast/

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

#99: Sifan Hassan's Coach, Tim Rowberry Shares Training Advice for Runners of All Levels Apr 18, 2025

Show notes

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Tim Rowberry is the coach of Olympic and World Champion Sifan Hassan. She won six Olympic medals. In Tokyo 2020, she earned gold in the 5k and 10k, plus a bronze in the 1,500m. At the Paris 2024 Olympics, she won gold in the marathon, bronze in the 5k, and bronze in the 10k. Absolutely mindblowing how Sifan and Tim pulled that off. She also won her first 2 marathons in London and Chicago.

Tim is a thoughtful, curious, and highly analytical coach who blends science, psychology, and intuition to bring out the best in his athletes. We dive into his coaching philosophy, his approach to developing athletes over time, and the key lessons he's learned working at the highest level of the sport.

Watch this full video on YouTube: https://youtu.be/LzQK5Am2qyQ

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