Running Miles With Heart Disease CHD

Running Miles with Heart Disease CHDEpisode: Tiny Joys – Finding More Joy, Less Stress, and Balance in Everyday Life with Sally OlsenWhat if happiness isn't something we need to chase, but something we can find in the little moments throughout our day?In this episode, I sit down with Sally Olsen, author of Tiny Joys: 101 Science-Backed Practices for More Joy, Less Stress, and Happier, Healthier Days.Originally from Denmark, Sally shares her personal journey through burnout, chronic stress, insomnia, and recovery, and how those experiences inspired her to explore the science behind everyday happiness and well-being.We discuss why so many of us fall into the trap of thinking, "I'll be happy when..." and how constantly chasing the next milestone can cause us to miss the joy in the journey.Sally introduces us to seven categories of tiny joys, exploring how simple activities involving nature, movement, creativity, relationships, gratitude, and our senses can help us reconnect with the present moment.We also explore how these ideas apply to endurance athletes, particularly those dealing with injuries, setbacks, burnout, or the mental challenges of ultrarunning. Whether you're training for your next race or navigating difficult circumstances in everyday life, finding joy in the small things can make a difference.In This Episode, We Discuss:Sally's personal experience with burnout, stress, and insomnia.The science behind joy, happiness, and our nervous system.Why we get caught up in the "I'll be happy when" mindset.The seven categories of tiny joys.How walking, breathing, nature, and creativity can help us slow down.Finding joy outside of running and athletic goals.Managing mental burnout and navigating injuries.The difference between resilience and simply pushing through suffering.Gratitude, acceptance, self-forgiveness, and finding hope during difficult times.Practical ways to incorporate more joy into everyday life.About Our Guest – Sally OlsenSally Olsen is a Danish author and freelance journalist with an interest in neuroscience, positive psychology, healthy aging, and the science of well-being. Her experiences with stress and burnout inspired her debut book, Tiny Joys, which brings together 101 science-backed practices designed to help readers experience more joy and less stress.Connect with Sally and Find Her Book:📖 Tiny Joys – Official Website:https://tinyjoysbooks.com/📚 Purchase on Amazon:https://www.amazon.com/dp/B0HH464JD9📱 Kindle Unlimited:https://tinyjoysbooks.com/amazon📺 YouTube – Book Trailers and Videos:https://www.youtube.com/@TinyJoysBooks/shorts▶️ YouTube – Tiny Joys Books:https://www.youtube.com/@TinyJoysBooks/videos📸 Instagram:https://www.instagram.com/sally.olsen.author/ Goodreads: https://www.goodreads.com/author/show/15418468.Sally_Olsen A Little Something to Take AwayYou don't have to wait until you cross the finish line, reach your next goal, or get everything in life figured out to experience happiness.Sometimes the most meaningful moments are the smallest ones.As Sally's book reminds us: Don't chase happiness. Collect moments.If you enjoyed this episode, please consider subscribing, leaving a review, and sharing the podcast with someone who might benefit from the conversation.Thank you for listening to Running Miles with Heart Disease CHD!

🏃‍♂️❤️ 40+ Whole Foods • Running 100 Miles🎙️ NEW EPISODE — NOVEMBER 7, 2026Unpacking Nicotine: The Science, Effects, and RisksWhat does nicotine actually do to your body? Does it improve athletic performance, or are we simply feeling the effects of a stimulant?As ultra runners, we're always looking for ways to improve endurance, recovery, fueling, and overall health. But understanding what we put into our bodies is just as important as the miles we run.In this episode of Running Miles with Heart Disease, we're exploring five surprising scientific discoveries about nicotine, vaping, and how these products affect the body.🔬 5 THINGS ATHLETES SHOULD UNDERSTAND1️⃣ Nicotine delivery isn't as simple as the label.Clinical studies found that products with similar or even lower nicotine amounts can deliver different levels of nicotine into the bloodstream. Formulation, pH, and how the product releases nicotine all matter. The number on the package doesn't tell the whole story.2️⃣ Nicotine can affect your cardiovascular system.Nicotine can stimulate the nervous system, increase heart rate, and raise blood pressure. For endurance athletes, understanding these effects is important when considering cardiovascular health and long-distance training.3️⃣ Vaping isn't just about nicotine.Research in animal models found that inhaling e-cigarette aerosol caused blood vessels to constrict, even when the aerosol contained no nicotine. Researchers investigated the role of carrier ingredients and other aerosol components. These findings raise important questions, but animal results don't establish the same effects in human runners.4️⃣ More nicotine doesn't automatically mean more satisfaction.Clinical studies found that blood nicotine levels and subjective satisfaction don't always match. How a product feels, how quickly nicotine is delivered, and individual experiences can influence how people respond.5️⃣ Understand dependence and the reasons to quit.Nicotine is addictive. People may experience cravings, irritability, sleep problems, and difficulty concentrating when they stop. For smokers, quitting reduces exposure to carbon monoxide and many harmful chemicals in cigarette smoke. Counseling, support, and appropriate medications can help people quit.❤️ WHAT DOES THIS MEAN FOR ULTRA RUNNERS?Nicotine may temporarily increase alertness, but that doesn't prove it improves endurance, running economy, or the ability to complete 100 miles.We need to understand the difference between feeling stimulated and actually improving performance.Nicotine isn't an essential nutrient, and there is no established reason for nicotine-naive athletes to start using it as a performance supplement.Our goal is to understand the science, ask better questions, and make informed decisions about our health.🎧 LISTEN NOVEMBER 7, 2026!📘 Facebook: https://www.facebook.com/runningmileschd/📸 Instagram: https://www.instagram.com/runningmileschd/🏃 Team RunRun: https://teamrunrun.com/coach/josh-sain/#RunningMilesWithHeartDisease #UltraRunning #Nicotine #Vaping #Running100Miles #WholeFoods #HeartHealth #EnduranceRunning #AthleteHealth #RunningNutrition #Podcast

Running Miles with Heart Disease CHDAndy Czechanski: From Congenital Heart Disease to Completing 100 MilesWhat happens when you're born with a serious heart condition, are told to avoid high-school sports, and eventually go on to complete a 100-mile ultramarathon?For Andy Czechanski, it's a story of determination, adaptability, and finding a way forward.Andy is a firefighter and battalion chief, paramedic, registered nurse, and EMS instructor. Born with transposition of the great arteries, he underwent the Senning procedure at just three months old in 1982.Growing up, Andy was discouraged from participating in athletics. He eventually discovered mountain biking, which opened the door to endurance sports. After years of challenging mountain bike and gravel races, he moved into ultrarunning, completing a 50-mile event and an incredible 108-mile race in Michigan's Upper Peninsula in 2024.In this episode, Andy shares his journey with congenital heart disease and how he learned to adapt his training to his body and his life.Living with CHD: Andy's diagnosis, childhood surgery, and growing up with restrictions on sports.Finding Endurance Sports: How mountain biking led him to ultrarunning.The 108-Mile Challenge: His experience completing the Marji Gesick 100 in 2024.Training with CHD: Using perceived effort, breathing, and time-based training rather than chasing traditional heart-rate zones.Consistency Over Intensity: Why everyday movement and steady progress matter.Race Nutrition: His preference for whole foods and the importance of practicing nutrition during training.Being Your Own Advocate: Working with your cardiologist and finding activities appropriate for your individual condition.Family and Balance: Managing endurance training alongside a demanding career and raising five children.Andy reminds us that CHD is part of your story, but it doesn't have to define your entire life. Every heart condition is different, and exercise recommendations should be individualized with guidance from qualified healthcare professionals.If one activity isn't right for you, that doesn't mean every door is closed. Find out what is possible, start where you are, and keep moving forward.You don't have to run 100 miles. Sometimes a daily walk is the beginning of something life-changing.Your heart condition is part of your story, but it doesn't have to be your whole story.Andy hopes to participate in the 2027 Marji Gesick 50-mile race alongside his son, but the event sold out quickly.If you're registered but become injured, have a change of plans, or can no longer participate, Andy would love to hear from you if you're willing to transfer your entry.Contact Andy: [email protected] coordinate any entry transfer through the race organizers and follow their official transfer rules.What We DiscussA Message for Anyone Living with Congenital Heart DiseaseHelp Andy and His Son Get to the Starting Line!

40+ Whole Foods, 100 Miles — Week 4: CBD & Ultrarunning: Separating Fact from FictionWhat does science really tell us about CBD, pain relief, sleep, and recovery? And what should ultrarunners know before adding CBD to their routine?In Week 4 of 40+ Whole Foods, 100 Miles, we're taking a closer look at cannabidiol (CBD), exploring its history, the science behind its potential benefits, and the questions that endurance athletes should be asking.CBD has become a popular wellness product, with claims ranging from reduced soreness and inflammation to better sleep and faster recovery. But personal experiences, marketing claims, and scientific evidence don't always tell the same story.In this episode, we explore:• CBD and pain relief: What clinical research suggests about CBD for acute pain, chronic pain, and localized conditions—and where evidence remains limited or inconsistent.• Ultrarunning and recovery: What we know about CBD, post-workout soreness, muscle recovery, sleep, and athletic performance.• CBD versus THC: Understanding the difference between these cannabinoids, including their effects and potential risks.• The history of cannabis in America: How cannabis became restricted, how the 2018 Farm Bill changed the legal status of qualifying hemp, and why CBD regulation remains complicated.• CBD and safety: Potential side effects, liver concerns, medication interactions, product quality, and the risk of THC contamination.• Beyond painkillers: We also examine traditional pain relievers such as ibuprofen and emerging research into other recovery approaches, including palmitoylethanolamide (PEA). Natural doesn't automatically mean safe, and promising early research doesn't guarantee real-world benefits.The biggest takeaway? Being an informed runner means asking questions, examining the evidence, and understanding the risks before believing every promise attached to a supplement.Whether you're training for your first ultramarathon or preparing to run 100 miles, your recovery strategy should be based on more than hype. It should reflect your individual needs, your health, and the best available evidence.The strongest runner is an informed runner.Note: This episode is for educational purposes only and isn't medical advice. CBD research is still developing. CBD can interact with medications and may affect the liver. Consult a qualified healthcare professional before using it, particularly if you have a medical condition or take medication. Competitive athletes should also check current anti-doping rules and product contamination risks.Connect with Josh Sain and Running Miles with Heart Disease CHDFacebook: https://www.facebook.com/runningmileschd/Instagram: https://www.instagram.com/runningmileschd/Team RunRun Coaching: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/Listen on Spotify: https://open.spotify.com/show/6IjLmfQpEqPbHwX8wNrMyt

40+ Whole Foods, 100 Miles: The Gut Microbiome and Ultra RunningWhat if becoming a stronger ultrarunner starts with something you can't see?Inside your gut lives a complex community of microorganisms called the gut microbiome. These microbes help break down food, produce important compounds, and interact with your immune system. But what does your microbiome mean for your health, recovery, and performance over 50 or 100 miles?This topic is personal. Learning about the many antibiotics received during infancy raises important questions: Could early antibiotic exposure have affected the gut microbiome? Could some changes last into adulthood? And can your choices today support gut health?Antibiotics are essential, sometimes lifesaving medicines, but they can also affect beneficial gut bacteria. Different antibiotics have different effects, and recovery varies. Your childhood experiences alone cannot prove that antibiotics caused you to get sick more often, but they can inspire you to explore the science of gut bacteria, immunity, and lifelong health.You've probably heard that fiber is good for you. Different types of fiber can feed different gut microbes.Clinical research suggests certain fibers can increase specific bacterial groups without necessarily increasing overall microbial diversity in the short term. Fiber can also influence short-chain fatty acids, including butyrate, which helps support the cells lining your colon.Eating varied plant foods—including vegetables, fruits, beans, lentils, whole grains, nuts, and seeds—is a practical way to get different fibers and nutrients. The popular goal of eating 30 different plant foods per week encourages variety, but it isn't a magic number or a guarantee of better health.When you're running 50 or 100 miles, fueling becomes a major part of your race strategy. Nausea, cramps, and difficulty tolerating food can derail even a well-prepared runner.Practice your race-day fueling during training. Learn which foods and drinks work for you, and gradually practice consuming the carbohydrates and fluids you need. Gut training is important for endurance preparation, although it isn't the same as changing your microbiome.You'll also explore how sleep, stress, exercise, and recovery may relate to gut health—and why popular microbiome claims deserve a closer look.Not necessarily. Probiotics aren't a universal solution for restoring the microbiome after antibiotics. Their effects depend on the strain, person, and purpose. More supplements don't automatically mean a healthier gut.How the microbiome develops and changes throughout lifeHow antibiotics affect gut bacteria and why recovery variesHow fiber and plant diversity influence gut microbesThe evidence behind the 30-plants-per-week goalGut training, race-day fueling, and digestive problemsPotential links between gut health, immunity, inflammation, and cardiovascular healthPractical ways to support your gut without extreme diets or unnecessary supplementsYou don't need a perfect microbiome to become a stronger runner. Small, consistent choices can support your nutrition, training, and recovery.You train for the long run. Why not take care of your gut for the long run, too?Podcast: Running Miles with Heart Disease CHDFacebook: https://www.facebook.com/runningmileschd/Instagram: https://www.instagram.com/runningmileschd/Running Coach — Team RunRun: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/Email: [email protected]: Educational purposes only; not a substitute for medical advice. Never avoid necessary antibiotics or change prescribed treatment without consulting your healthcare professional.Your Gut, Your History, Your HealthFiber: More Than Just a NumberTrain Your Gut for the Long RunAre Probiotics the Answer?In This Episode, You'll Explore:Connect With Josh

Sleep, Recovery & Ultra Running with Dr. Ian DunicanWhat if the most important part of your training isn't another workout, but the recovery you're giving your body?In this episode of Running Miles with Heart Disease CHD, I sit down with Dr. Ian Dunican, sleep researcher, performance consultant, and experienced ultrarunner, to discuss the science of sleep and its impact on endurance performance.With experience in the Irish military, elite sports, and ultrarunning, Ian shares practical, evidence-based strategies to improve sleep, manage fatigue, and make better decisions when we're exhausted.We discuss caffeine timing, alcohol, stress, sleep tracking, and why the weeks leading up to a race matter more than one night of poor sleep. We also explore sleep deprivation during 100-mile races, hallucinations, aid station decisions, race-day planning, and why recovery deserves as much attention as training.Whether you're training for your first marathon or preparing for your next 100-miler, this conversation offers practical ways to prioritize sleep, improve recovery, and support long-term health.Website: https://sleep4performance.com/Sleep4Performance Podcast: https://sleep4performance.podbean.com/Instagram: https://www.instagram.com/sleep4perform/Facebook: https://www.facebook.com/sleep4perform/X (Twitter): https://twitter.com/sleep4performLinkedIn: https://www.linkedin.com/in/dr-ian-c-dunican-115b0a14/YouTube: https://www.youtube.com/@sleep4performance463TEDx Talk – “Sleep in... and win!”: https://www.ted.com/talks/ian_dunican_sleep_in_and_win📘 A Guide for Sleep Health & Shiftwork: Practical Strategies for Individuals & Organisations — co-authored with Dr. Tim Smithies.Paperback (Australia): https://melius.training/product/a-guide-for-sleep-health-shiftwork-paperback/eBook: https://melius.training/product/a-guide-for-sleep-health-shiftwork-ebook/📘 Managing Sleep and Jet Lag for Optimal Performance — co-authored with Dr. John Caldwell.Find information about the book: https://www.researchgate.net/publication/283297403_Managing_Sleep_and_Jet_Lag_for_Optimal_Performance🎓 Sleep & Thrive: Essential Strategies for Fatigue ManagementA self-paced course covering sleep science, circadian rhythms, caffeine, alcohol, stress, and practical sleep strategies.https://melius.training/product/sleep-health-and-fatigue-education/🥊 Sleep to Win: Maximising Recovery & Performance in Combat Sports AthletesLearn about sleep, recovery, performance, fatigue, and training.https://melius.training/product/combat-sports/Running Miles with Heart Disease CHD explores endurance running, ultramarathons, heart health, training, nutrition, recovery, and the people who help us become healthier athletes.Thank you for listening and supporting the show!Connect with Dr. Ian DunicanBooksOnline CoursesFollow the Show

Your Liver & Kidneys: The Ultra Runner’s Hidden Recovery SystemWhen you run 50 or 100 miles, your legs aren’t the only things working overtime. Your kidneys and liver are working behind the scenes to keep your body functioning, processing waste, balancing fluids, and supporting recovery. Taking care of these organs should be part of every ultra runner’s plan.Long races can place significant stress on the kidneys. Dehydration, heat, reduced blood flow, and prolonged exertion can all contribute to temporary changes in kidney function.The answer isn’t simply to drink as much as possible. Overhydration can also be dangerous. Instead, practice your hydration strategy during training. Consider your sweat rate, weather, effort level, fluid intake, and sodium needs.Your goal is to arrive at the finish line hydrated—not dehydrated and not overhydrated.This is one of the biggest lessons for ultra runners.Ibuprofen and other NSAIDs can interfere with prostaglandins that help maintain blood flow to the kidneys. During prolonged exercise, especially in heat or when dehydrated, that can increase kidney stress. One review of severe exercise-associated kidney injury cases found that NSAID use was common among hospitalized cases.That doesn’t mean you should never use medication. It means routine or preventive NSAID use before or during an ultra deserves serious caution and discussion with your healthcare professional.The liver plays a major role in metabolism, energy management, and processing substances your body needs to eliminate.After an ultra, blood tests may show elevated AST and ALT. That does not automatically mean your liver is damaged. These enzymes can also come from skeletal muscle, which is heavily stressed during endurance events. Looking at other markers, such as CK, GGT, ALP, and bilirubin, can help healthcare professionals determine where the elevation may be coming from.Your best recovery strategy is simple: eat enough, replace fluids and electrolytes appropriately, and give your body time to recover.Heat can turn a difficult race into a medical emergency. Severe heat stress can reduce blood flow to the digestive system, damage the gut barrier, and contribute to a systemic inflammatory response.Learn the warning signs: headache, dizziness, nausea, weakness, confusion, or unusual behavior.If heatstroke is suspected, rapid whole-body cooling and emergency medical treatment are critical.Pain is information. During an ultra, medications that reduce pain or alter your perception of discomfort can potentially hide warning signals from your body.Acetaminophen (Tylenol) is different from NSAIDs, but excessive dosing can cause serious liver injury. The combination of prolonged exercise, dehydration, fasting, illness, or alcohol can make medication decisions more complicated.Never exceed the recommended dose, and talk with your healthcare professional about what is appropriate for you.After a long race, your body needs building blocks—not a “detox.”Focus on whole foods containing carbohydrates, protein, healthy fats, fruits, vegetables, fluids, and appropriate electrolytes. Carbohydrates help replenish glycogen, protein provides amino acids for repair, and adequate fluids support normal kidney function.Your kidneys and liver work hard enough during an ultra. Give them the nutrition, hydration, and recovery time they need afterward.For more conversations about ultra running, nutrition, recovery, heart disease, training, injuries, and becoming a stronger endurance athlete, listen to Running Miles with Heart Disease CHD. I share real experiences, practical strategies, and conversations with experts to help runners go farther while taking better care of their bodies.1. Protect Your Kidneys With Smart Hydration2. Be Careful With Ibuprofen and Other NSAIDs3. Don’t Forget Your Liver4. Respect Heat5. Think Twice Before Reaching for PainkillersRecover With Real Food

The Psychology of Ultra Running with Dr. Mabliny ThuanyWhat does it take to keep going when your body wants to stop? Ultra-running requires physical endurance, but what role does our psychology play in performance, recovery, and long-term health?In this episode of Running Miles with Heart Disease CHD, I talk with Dr. Mabliny Thuany, a sport scientist and researcher at the State University of Pará in Brazil, about the psychological side of endurance and ultra-running.We explore why runners are more than training numbers and race results, and why mental health deserves as much attention as physical performance.The psychology of endurance and ultra-runningMental health symptoms among ultra-runnersExercise addiction and the difference between commitment and compulsionADHD and its relationship with endurance runningAnxiety, depression, sleep, and recoveryHow psychological stress may influence running injuriesFear of failure, perfectionism, and overtrainingWhy persistence can become a problem when we cannot rest or adaptHow coaches can support athletes' mental healthBalancing training, recovery, family, and everyday lifeBeing physically fit does not make runners immune to mental health challenges. High mileage alone does not indicate exercise addiction; flexibility, control, and the consequences of exercise matter.We also discuss how sleep and psychological well-being influence recovery, why screening tools are not clinical diagnoses, and why coaches should pay attention to changes in athletes' mood and behavior—not just their training data.The biggest lesson: We are people first and athletes second. Learning when to push forward and when to rest is an important part of long-term success.Interested in learning more about her work or research?Email: [email protected]: https://www.researchgate.net/profile/Mabliny-ThuanyUniversity profile: https://sigaa.uepa.br/sigaa/public/docente/disciplinas.jsf?siape=5980403Published research: https://pmc.ncbi.nlm.nih.gov/articles/PMC10484714/Running Miles with Heart Disease CHD explores endurance running, ultra-running, training, nutrition, recovery, and the experiences of athletes navigating health challenges.If you enjoyed this episode, follow the show, leave a review, and share it with another runner who might benefit from this conversation.Thanks for listening, and keep putting in those miles while taking care of the person running them!In This Episode, We DiscussKey TakeawaysConnect With Dr. Mabliny ThuanyAbout Running Miles with Heart Disease CHD

🏃 BUILDING A 100-MILE TRAINING PLANTraining for 100 miles isn't about finding one perfect schedule. The right plan depends on the runner—your experience, fitness, pace, goal finish time, age, injury history, recovery ability, available training time, terrain, work, family and life outside of running.In this episode, we break down the fundamentals that should go into a well-designed 100-mile training plan and how to build a schedule that fits YOU.We discuss:• Consistent weekly running• Easy aerobic mileage• Long runs and how long is too long• Back-to-back runs• Strength training• VO₂ max and quality workouts• Hills and downhill training• Walking as a race strategy• Race-specific terrain and nighttime training• Fueling and hydration practice• Recovery and cutback weeks• Sleep and managing fatigue• The final taper• Testing shoes, socks, clothing and other race equipment• Balancing training with work and familyOne of the biggest questions is: HOW MUCH IS ENOUGH?A faster, highly trained runner targeting a 12–16 hour 100-miler may be able to handle substantially more mileage than a slower recreational runner whose goal is 24–30 hours. But mileage doesn't tell the entire story. A slower runner may spend far more hours on their feet completing the same weekly mileage, creating a very different training load.There is no universal rule that says every 100-mile runner needs to peak at 70, 80 or 100 miles per week.The goal is to develop enough endurance, strength, durability and race-specific experience to handle YOUR race while still recovering from the training and staying healthy.We also discuss why strength training belongs in an ultra plan, why VO₂ max work can still have a place in 100-mile preparation, how long runs and back-to-backs can build durability, and why fueling should be practiced during training rather than discovered during the race.Recovery is training, too. Sometimes the smartest decision is to adjust a workout, take an easier day or rest so you can continue training consistently.MY 26-WEEK 100-MILE TRAINING PLANI've included my own 26-week 100-mile training schedule as an example. My plan uses a 55-mile peak, strength training, stairs/VO₂ work, long weekend running, recovery periods and a three-week taper.This is NOT presented as the perfect plan for everyone. It's an example of how the different pieces can fit together.Take the principles—not somebody else's mileage numbers.📥 DOWNLOAD MY 26-WEEK 100-MILE TRAINING PLANDownload the 26-Week 100-Mile Training PlanCONNECT WITH JOSH🏃 Coaching: Josh Sain — Team RunRun Coaching📸 Instagram: Running Miles with Heart Disease CHD on Instagram📘 Facebook: Running Miles with Heart Disease CHD on Facebook🎙️ Podcast: Running Miles with Heart Disease CHD📧 Email: [email protected] for listening to Running Miles with Heart Disease CHD!Keep moving forward—one step, one mile and one healthy training day at a time.

Understanding Running Injuries & Getting Back Stronger with Kate Mihevc Edwards, PT, DPT, OCSWhat if the pain you're feeling while running isn't actually caused by the place that hurts?On this episode of Running Miles with Heart Disease CHD, Josh sits down with Kate Mihevc Edwards, PT, DPT, OCS, a doctor of physical therapy and board-certified orthopedic clinical specialist with more than 15 years of experience working with runners and endurance athletes.Kate takes us deep into running injuries, rehabilitation, strength training, recovery, fueling, running shoes, and returning to competition after injury.One of the biggest takeaways is that running injuries are rarely caused by one thing. Training load, recovery, sleep, nutrition, stress, strength, biomechanics, and life outside of running can all affect how much stress the body can handle.We discuss why runners often wait too long to seek professional help and why a good evaluation needs to look at the whole athlete—not just the painful body part.🏃 Injury Prevention: Why sudden increases in training and insufficient recovery are major contributors—and why the popular "10% rule" doesn't tell the whole story.🦵 Common Running Injuries: Knee pain, Achilles tendinopathy, hamstring problems, posterior tibialis issues, and bone stress injuries.🔥 Achilles Rehab: Kate explains progressive loading and why rehabilitation may progress from strengthening to plyometrics, sprinting, and eventually running.🦴 Bone Stress Injuries: Warning signs runners should never ignore and why these injuries require a different approach.👟 Running Shoes: Comfort, shoe rotation, carbon-plated shoes, heel-to-toe drop, shoe lifespan, foot swelling, and heel-lock lacing.💪 Strength Training: Why runners need strong hips, feet, ankles, calves, and a resilient kinetic chain.🍎 Fueling & RED-S: How low energy availability can affect performance, recovery, bone health, tendons, immunity, and healing.😴 Recovery: Why sleep, nutrition, and rest days remain the foundation of recovery.We talk about one of the biggest mistakes runners make: returning to full training before they are truly ready.Kate explains why rehabilitation shouldn't end simply because the pain is gone. Strength, functional testing, plyometrics, sport-specific training, and psychological readiness all play a role in returning safely to running and racing.Her message is important for every runner: listen to the signals your body is giving you.And perhaps most importantly, Kate reminds us that running should still be fun. Fuel properly, recover properly, progress gradually, and don't let negative self-talk take the joy out of the sport.Website: www.katemihevcedwards.comPrecision Performance & Physical Therapy: www.precisionpt.orgRUNsource / Fast Bananas: www.fastbananas.comInstagram: @katemihevcedwards | @precisionpt_atl | @FBrunsource LinkedIn: Kate Mihevc Edwards — linkedin.com/in/kate-mihevc-edwardsPodcast: Interdisciplinary Case Miles — available on major podcast platforms.Atlanta Clinic: 1145 Zonolite Rd #10, Atlanta, GA 30306Serenbe Clinic: 11090 Serenbe Lane #310, Chattahoochee Hills, GA 30268Phone: 404-343-3314Email: [email protected]: Running gait analysis, physical therapy, strength and mobility training, dry needling, manual therapy, shockwave therapy, BFR training, sports nutrition resources, and runner education.Listen to the full conversation with Kate Mihevc Edwards on Running Miles with Heart Disease CHD—and share this episode with a runner who needs to hear it!What We CoverReturning to RunningConnect With Kate