The Extramilest Podcast

Thanks to Kineon for sponsoring this video! Get 10% off your red light therapy device at https://kineon.io/flo with code FLO | If you're a runner dealing with plantar fasciitis, achilles pain, tight hamstrings, knee issues, or recurring injuries, could red light therapy help you recover faster and stay consistent with your training? In this episode, Forrest Smith, founder and CEO of Kineon, joins us to explore the science behind red light therapy, how it works, and what the research actually says about pain relief, inflammation, and injury recovery.     Watch the full video on YouTube   Topic covered: 00:00 — Red light therapy for runners 02:05 — Forrest's athletic background and injuries 06:48 — Building consistent recovery habits 09:39 — Knee injuries and active recovery 14:07 — The importance of consistency and habit stacking 15:48 — What is red light therapy? 18:41 — The science behind red light therapy for injury recovery 21:53 — The timeline for recovery with red light therapy 26:36 — Red light panels vs. laser therapy devices 30:23 — How to measure if red light therapy is working 31:57 — Tracking blood flow with thermal imaging 34:19 — Red light therapy for plantar fasciitis and hip injuries 37:49 — Hamstring recovery and healing 38:39 — Choosing the right red light therapy device 42:43 — Best areas to target with red light therapy 44:05 — Where to find Forrest Smith and Kineon 46:00 —Closing thoughts 46:47 — Final takeaways and what's coming next     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.    STUDIES MENTIONED IN THIS EPISODE  ► All research in one place: https://kineon.io/pages/floris-gierman      ORIGINAL STUDIES MENTIONED IN THIS EPISODE  ► Light therapy for plantar fasciitis pain (Macias et al., 2015) https://pubmed.ncbi.nlm.nih.gov/25769363/  ► Light therapy and joint inflammation (Alves et al., 2013) https://link.springer.com/article/10.1186/ar4296 ► Light therapy and tendon cell repair (Ryu et al., 2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC9880516/     WHERE TO FIND FORREST SMITH:  ► Email: [email protected] ► IG Forrest: https://www.instagram.com/smithforresto/ ► LinkedIn: https://www.linkedin.com/in/the-forrest-smith/     FIND KINEON: ► Website: https://kineon.io/  ► Instagram: https://www.instagram.com/kineon/  ► YouTube: https://www.youtube.com/@Kineon_Labs  ► Facebook: https://www.facebook.com/Kineonlabs  ► TikTok: https://www.tiktok.com/@kineon_labs      LINKS & TOOLS MENTIONED ► Offer: Visit https://kineon.io/flo and use code FLO for 10% off ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my book Running Breakthroughs: https://geni.us/running-breakthroughs ► Flir Infrared Camera: https://www.flir.com/products/flir-one-pro/     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.    Get 10% off your red light therapy device at https://kineon.io/flo with code FLO

Thanks to CENTR for sponsoring this video! Build your own home gym and get 10% off at https://shop.centr.com/FLORISGIERMAN | Most runners fall off their rehab plan when life gets busy. Running Injury Specialist Mandy is back for round two, diving into hip pain, shin splints, running shoes, and her own two-and-a-half year knee injury that eventually led to surgery — and what she learned from being on the other side of the treatment table.     🔥 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: ​0​​0:00​ — Most running injuries don't need rest ​1:51​ — Sticking to your rehab long term ​10:41​ — First 72 hours after an injury ​16:03​ — Overuse vs acute injuries ​19:14​ — Why ignoring an injury makes it worse ​23:28​ — True hip pain: bone and joint issues ​32:05​ — Why your hip causes knee pain ​35:40​ — How strides build hip mobility ​46:45​ — Soft tissue hip injuries ​52:41​ — When hip pain isn't from your hip ​58:14​ — Shin splints explained ​1:10:15​ — Picking the right running shoe ​1:14:27​ — Mandy's own knee surgery ​1:32:03​ — 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 ► CENTR Home Gym (10% off): https://shop.centr.com/FLORISGIERMAN ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs ► Part 1 with Mandy: https://www.youtube.com/watch?v=FJzHhS-cxE8   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.     Get 10% off on your CENTR Home Gym at https://shop.centr.com/FLORISGIERMAN     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 | 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