Running Miles With Heart Disease CHD

🎙️ Foot Health for Runners: Ingrown Toenails, Black Toenails, Blisters, and Ultra-Marathon Survival Your heart, lungs, and legs may carry you through training, but your feet are the foundation of every mile. In this episode of Running Miles with Heart Disease CHD, we take a deep dive into one of the most overlooked aspects of running performance: foot health. From ingrown toenails and black toenai...

🎙️ Ultra Running, Menstrual Cycles, Menopause & Female Performance For decades, women have been given training plans, nutrition advice, and recovery protocols built largely on research conducted on men. In this episode of Running Miles with Heart Disease CHD, we explore why women are not "small men" and how understanding female physiology can unlock better performance, recovery, and...

Mental Health & Depression Resources 988 Suicide & Crisis Lifeline (24/7) Call or Text: 988 Website: 988 Lifeline Free, confidential support for emotional distress, depression, anxiety, substance use concerns, or suicidal thoughts. Available 24/7. National Alliance on Mental Illness (NAMI) Phone: 1-800-950-NAMI (6264) Text: NAMI to 62640 Website: NAMI Provides support, education, and refer...

Strength Training for Runners with Jason Fitzgerald | Running Miles with Heart Disease CHD Should runners lift heavy weights? How much strength training is enough? When should you schedule your gym workouts around running? Can lifting actually make you faster, healthier, and help you stay injury-free for years? In this episode of Running Miles with Heart Disease CHD , I sit down with Jason Fitzger...

Top 10 Best Things to Put on Your Schedule (50K to 200 Miles) These apply whether you're training for a 50K, 100K, 100-mile, or 200-mile race. The foundation of ultra running. Long runs build endurance, confidence, and race-specific fitness. Fitness grows during recovery, not during the workout itself. If there's one thing most runners underestimate, it's sleep. Recovery starts in bed. Strong runn...

🎙️ Episode Summary In this episode of Running Miles with Heart Disease CHD, Josh Sain sits down with Dr. Joel Kahn, triple board-certified cardiologist, author, and founder of the Kahn Center for Cardiac Longevity. Dr. Kahn shares evidence-based strategies for preventing and reversing heart disease through nutrition, exercise, sleep, and advanced cardiovascular screening. His message is simple: &q...

Beginner 5K Training Plan (8 Weeks) Week 1: Run/Walk 20 min (3x), Walk 30 min (2x) Week 2: Run/Walk 25 min (3x), Walk 30 min (2x) Week 3: Run 15-20 min continuous (3x), Walk/Cross-train (2x) Week 4: Run 20-25 min (3x), Walk/Cross-train (2x) Week 5: Run 25 min (2x), Long Run 30 min (1x) Week 6: Run 30 min (2x), Long Run 35 min (1x) Week 7: Run 30 min (2x), Long Run 40 min (1x) Week 8: Easy Runs + 5...

Top Takeaways From This Episode Consistency beats motivation Motivation comes and goes. Long-term growth comes from building habits and showing up even when you don’t feel like it. Learn to be comfortable being uncomfortable Ultrarunning teaches how to handle suffering, setbacks, fatigue, and difficult moments — skills that carry into work, family, and life. Patience creates long-term success Big...

here are 10 practical best practices to avoid overeating (simple and actually doable): Eat enough protein at each meal Protein helps keep you full longer and reduces cravings later. Think eggs, Greek yogurt, chicken, fish, beans, tofu, etc. Don’t skip meals Skipping breakfast or lunch can backfire and lead to overeating at night. Slow down when eating It takes about 20 minutes for your brain to re...

A huge thank you to Bill Wiedemann, Founder & President of Lumara Systems, for joining the podcast and sharing his expertise on the science and technology behind red light therapy. Bill did an outstanding job educating our audience on how red light therapy works, what separates high-quality devices from underpowered products, and the importance of engineering, wavelength accuracy, LED coverage...

A 100-lb weight loss goal is achievable, but the safest and most sustainable approach is long-term: usually 12–24 months depending on your starting weight, training history, recovery, and nutrition consistency. A good setup combines: walking for calorie expenditure and recovery running for fitness and endurance strength training to preserve muscle moderate calorie deficit sleep and recovery Aim fo...

1. Persistent fatigue that doesn’t match your training It’s normal to feel tired during heavy blocks, but if you’re constantly drained—even on easy days or after rest—it can point to low energy availability. Your body simply doesn’t have enough fuel to recover. 2. Declining performance despite consistent training If your pace is slowing, long runs feel harder than they should, or you’re not adapti...

1. Train Your Gut (Seriously) GLP-1s slow digestion, which can make race-day fueling uncomfortable or inadequate. During training: Practice eating carbs at race intensity (30–60g/hour minimum; some ultras go higher). Use the exact fuels you’ll race with. Expect a longer adaptation period than usual. Solid food may sit heavy. Lean on: Sports drinks, gels, carb mixes Simple carbs (rice-based snacks,...

1. Train your brain like you train your body Mental toughness improves with repetition under stress. During long runs, deliberately practice staying calm when you’re uncomfortable—fatigue, boredom, bad weather. This is tied to concepts from cognitive behavioral techniques, where you notice negative thoughts (“I can’t keep this pace”) and actively reframe them (“Just get to the next mile marker”)....

The Dosing Formula To determine how many minutes you need in front of a device to hit a specific target, use the following calculation: [Irradiance ( mW / cm 2 ) × Time (seconds)] ÷ 1,000 = Surface Dose ( J / cm 2 ) For example, if your device provides an irradiance of 50 mW/cm2 at 12 inches and you want to receive a dose of 15 J/cm2, you would need to treat the area for 300 seconds (5 minutes).

runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ Foot strength so important please find room for it in your routine!

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ runningmileschd@gmail.com https://zoe.com/en-us?srsltid=AfmBOoqjT4qNnbnNJi1kpjJAoyTcrw9I6BPRe9PVyBOf55KR7EdXzEaS

https://youtu.be/B1LMKwEZ5mo?si=BEGFm6YEmEZikyMp https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

you can reach me at runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ alternatives to try tart cherry turmeric caffeine

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ runningmileschd@gmail.com

runningmileschd@gmail.com salt pills - RE-LYTE or Salt stick electrolyte drink mix - LMNT or go to the feed.com and try some different ones to try

runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

https://thefeed.com

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ email- runningmileschd@gmail.com