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 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