The Extramilest Podcast

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

  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/    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

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• #104: How Changing Your Mindset Helps Crush Your Runs | With Alex Hutchinson

  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/    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

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• #103: Building a Bulletproof Body and Preventing Injuries with Jason Fitzgerald

  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/    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

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• #102: STOP Buying the Wrong Running Shoes! Listen To This First

  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/    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

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• #101: How to Run Longer Without Hitting the Wall, with Aaron Kubala

  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/      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

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