The Extramilest Podcast

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners get faster without overtraining? I sit down with two-time Olympian and medical doctor Marius Bakken to discuss training intensity, recovery, double threshold training, lactate testing, and building sustainable habits for long-term progress. 
 
 
🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest
 
 
Watch the full video on YouTube

 
 
Topic covered:
00:00 — Can the Norwegian method work for recreational runners?
01:42 — Precision Fuel & Hydration sponsorship
02:34 — Understanding the Norwegian training method
04:20 — Applying intensity control to recreational running
09:00 — The stair test and early signs of overtraining
14:30 — Balancing daily stress, training, and recovery
16:43 — Finding the right intensity for threshold training
21:32 — Double threshold training for recreational runners
26:40 — Lessons from training with Kenyan runners
27:33 — The value of using a lactate meter
32:00 — Personal Best Program
32:18 — Getting started with lactate testing
38:18 — Zone two training and overall training volume
40:08 — The future of personalized training and recovery tracking
41:48 — Overtraining, underfueling, and recovery
45:40 — Getting springy legs and understanding muscle tone
49:00 — Why Norwegian endurance athletes are so successful
52:52 — How running goals and mindset change with age
55:51 — Building a running habit when motivation is low
57:28 — Norwegian Method book
1:00:48 — Becoming a stronger, healthier, and happier athlete
1:02:00 — Carbon-plated shoes and running injuries
1:05:49 — The 45/15 interval workout explained
1:09:00 — Where to find Marius
1:10:09 — Closing thoughts and takeaways
 
 
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 MARIUS BAKKEN:
► Website: https://www.mariusbakken.com
► Norwegian Method Book: https://geni.us/norwegianmethod 
 
LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 



YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► YouTube: https://www.youtube.com/florisgierman 

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

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 marathons. She ran her fastest marathon at 72, proving it's never too late to improve. In this episode, she joins Floris to share her approach to training, strength, recovery, and building confidence, plus how running has brought friendship, adventure, and purpose into her life.

🔥 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 — How Penny Jarvis keeps getting faster in her 70s
01:19 — Precision Fuel & Hydration sponsorship
02:09 — Starting running at 44
09:22 — Training for and finishing her first marathon
15:15 — Finding freedom and adventure through running
22:49 — Getting faster as you age
25:21 — Personal Best Program
25:54— Balancing life, training, and race expectations
31:36 — Weekly training and balancing running with recovery
35:54 — Strength and mobility for older runners
38:41 — Finding community through a running club
46:21 — Advice for other runners
48:03 — Running by feel versus heart rate
51:05 — Starting or returning to running after 50
54:26 — Training changes behind a marathon personal best at 72
58:26 — Post-run stretching and recovery
1:03:57 — Nutrition and racing shoes
1:07:27 — Building confidence and self-belief
1:11:27 — Advice for runners struggling with confidence
1:12:48 — Meaningful achievements and helping others succeed
1:18:12 — Where to find Penny
1:18:45 — How to become a stronger, healthier & happier athlete
1:20:50 — 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. 



WHERE TO FIND PENNY: 
► Strava: https://www.strava.com/athletes/17707828 
► Facebook: https://www.facebook.com/penny.jarvis.3 



LINKS & TOOLS MENTIONED:
► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 



YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► YouTube: https://www.youtube.com/florisgierman 

► 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.
 
 
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

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.