🎙️ 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 toenails to blisters, shoe fit, moisture management, and ultra-marathon foot care, we explore practical strategies that can help runners avoid preventable injuries and stay on the road or trail longer.

In this episode, you'll learn:

✅ Why many runners wear shoes that are too small

✅ The thumb-width shoe fitting test that could save your toenails

✅ How foot swelling affects marathon and ultra-marathon performance

✅ The biggest myths surrounding ingrown toenails and nail trimming

✅ Why trimming your nails too short can create problems

✅ How proper lacing techniques can reduce toe trauma and black toenails

✅ Why thick calluses may actually increase blister risk

✅ The role of moisture, socks, and friction in foot breakdown

✅ The importance of addressing hot spots before they become race-ending injuries

✅ When it's time to seek professional help from a podiatrist

Key Takeaways:

• Trim toenails straight across and avoid rounding the corners

• Leave adequate room in your shoes for foot swelling

• Use moisture-wicking socks instead of cotton

• Address hot spots and irritation immediately

• Test foot-care strategies during training, not on race day

• Replace worn-out shoes before they lose structure and support

• Small foot problems can become major problems if ignored

We also discuss practical foot-care routines, race-week preparation, blister prevention strategies, callus management, toe protection, and lessons learned from experienced marathoners and ultrarunners.

Whether you're training for your first 5K, your next marathon, or a 100-mile ultramarathon, this episode will provide actionable tips to help protect your feet and keep you moving toward your goals.

Remember: your feet aren't just along for the ride—they are the ride.

If you enjoyed this episode, please follow Running Miles with Heart Disease CHD and share it with a fellow runner. Your support helps us continue bringing conversations about running, heart health, nutrition, recovery, longevity, and healthy living to runners around the world.

Keep moving forward—one step, one mile, and one healthy foot at a time.

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

runningmileschd@gmail.com

🎙️ 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 long-term health.

We dive into the menstrual cycle, menopause, nutrition, strength training, injury prevention, and the science behind training with your hormones instead of fighting them.

Topics Discussed:

• Training around the menstrual cycle
• The performance advantages of the follicular phase
• Recovery and fueling during the luteal phase
• Relative Energy Deficiency in Sport (RED-S)
• Iron deficiency and endurance performance
• Bone health and stress fracture prevention
• Strength training for female runners
• Pelvic floor health
• Pregnancy, postpartum running, and menopause
• Protein requirements and carbohydrate fueling
• Fasted training and cortisol
• Menstrual management during races
• AI and the future of female-specific training

🏃‍♀️ Top 10 Takeaways for Female Runners

1. Women are not small men—female physiology requires a unique training approach.
2. Your menstrual cycle is a valuable health and performance indicator.
3. The follicular phase can be ideal for hard workouts, speed sessions, and heavy lifting.
4. During the luteal phase, recovery, protein, and carbohydrate needs increase.
5. RED-S can negatively impact hormones, recovery, bone health, and performance.
6. Iron deficiency is one of the most overlooked performance limiters in female athletes.
7. Heavy resistance training improves strength, bone density, and longevity.
8. Menopause requires adjustments in training, nutrition, and recovery.
9. Fasted training may increase cortisol and impair recovery for many women.
10. Long-term performance starts with long-term health.

💪 The Menstrual Advantage: 5 Performance Superpowers

1. Higher pain tolerance during the early follicular phase.
2. Better recovery and muscle repair.
3. Greater ability to handle high-intensity training.
4. Improved adaptation to strength training.
5. Better understanding of personal performance patterns.

🥗 Top 10 Whole Foods for Female Runners & Menopause Support

1. Edamame
2. Soybeans
3. Lentils
4. Chickpeas
5. Black beans
6. Flaxseeds
7. Chia seeds
8. Oats
9. Berries
10. Dark leafy greens

🏃 Top 10 Tips for Running During Your Period

1. Track your cycle and symptoms.
2. Plan key workouts around energy levels when possible.
3. Prioritize hydration and electrolytes.
4. Increase iron-rich foods.
5. Consume adequate protein.
6. Fuel before and after training.
7. Adjust training when necessary.
8. Practice race-day fueling strategies well in advance.
9. Use technical menstrual gear to prevent chafing.
10. Remember that your cycle is information—not a limitation.

⚠️ Common Mistakes Female Athletes Make

• Under-fueling
• Ignoring cycle-related changes
• Training fasted too frequently
• Neglecting strength training
• Waiting until race day to test nutrition
• Missing iron deficiency warning signs
• Viewing menopause as the end of performance rather than a new phase of training

🔥 Final Message

The future of female endurance performance isn't about training harder—it's about training smarter. By understanding hormones, fueling appropriately, prioritizing recovery, and building strength, women can improve performance while protecting their health for years to come.

Train with your physiology. Fuel your body. Build strength. Use your cycle as an advantage—not an obstacle.

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 referrals for individuals and families dealing with mental health conditions.

Crisis Text Line

• Text: HOME to 741741
• Website: Crisis Text Line
• Free 24/7 text support with trained crisis counselors.

SAMHSA National Helpline

• Phone: 1-800-662-HELP (4357)
• Website: SAMHSA Treatment Locator
• Free, confidential treatment referral and information service for mental health and substance use concerns.

Mental Health Support & Community Resources

• Call 211
• Website: United Way 211 Mental Health Resources
• Can connect people with local counseling, support groups, and mental health services.

If you are struggling with depression, anxiety, emotional distress, or thoughts of self-harm, please reach out for help. You do not have to face it alone. If you are in immediate crisis, call or text 988 for free, confidential support available 24 hours a day, 7 days a week.

Free workouts with great people!

F3nation.com - Men

FIAnation.com - Women

Runningmileschd@gmail.com

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

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 Fitzgerald, founder of Strength Running, USATF-certified running coach, 2:39 marathoner, author, and host of the Strength Running Podcast. Jason has helped hundreds of thousands of runners become stronger, faster, and more resilient through practical, science-based coaching.

Whether you're training for your first 5K, chasing a marathon PR, preparing for an ultramarathon, or simply staying active, this conversation is packed with practical advice you can apply immediately.

1. Lift Heavy, Not Just High Reps
Running already develops muscular endurance. Jason explains why heavier lifting and progressive overload improve running economy, strengthen muscles and connective tissue, and reduce injury risk better than endless light-weight circuits.

2. Strength Training Should Be Periodized
Your lifting should evolve just like your running plan. Build a foundation with moderate weights, then gradually increase intensity while lowering repetitions as race day approaches.

3. Always Warm Up Before Running
Skip static stretching. Jason recommends a dynamic warm-up before every run to improve mobility, activate key muscles, and prepare your body for quality training.

4. Recovery Is Part of the Training Plan
Learn how to schedule strength sessions around workouts and long runs, why easy runs should actually be easy, and how proper fueling, protein, carbohydrates, hydration, and sleep all work together to maximize adaptation.

5. Train for the Rest of Your Life
One of my favorite parts of our conversation was discussing why strength training matters beyond racing. It's about staying independent as you age—lifting luggage into an overhead bin, hiking with your family, preventing falls, maintaining muscle mass, and continuing to enjoy the sport you love for decades.

• The biggest strength-training mistakes runners make
• Why progressive overload beats constantly changing exercises
• How often runners should lift weights
• Foot strength and whether barefoot running has a place
• Carbon-plated shoes and foot health
• Creatine for endurance athletes
• Nutrition myths and how runners should actually fuel
• Injury prevention strategies Jason used to overcome years of setbacks
• The marathon training priorities that matter most
• Why consistency beats perfection every single time

📚 Jason Fitzgerald's Books
• 101 Simple Ways to Be a Better Runner
• Running for Health & Happiness
• The Performance Training Journal
📖 Jason's Recommended Reading
• Run Faster — Brad Hudson & Matt Fitzgerald
• Born to Run — Christopher McDougall
• Why We Run — Bernd Heinrich
🔗 Connect with Jason Fitzgerald
🌐 Website:
https://strengthrunning.com
🎙️ Strength Running Podcast:
https://strengthrunning.com/podcast/
📸 Instagram:
https://www.instagram.com/jasonfitz1/
▶️ YouTube:
https://www.youtube.com/@StrengthRunning
📘 Facebook:
https://www.facebook.com/StrengthRunning
💼 Coaching:
https://strengthrunning.com/coaching/

If you're serious about becoming a healthier, stronger, and more resilient runner, this is an episode you'll want to save and revisit. Jason shares practical coaching advice that can benefit every runner—from beginners to experienced marathoners and ultrarunners.

If you enjoyed this conversation, please follow Running Miles with Heart Disease CHD, leave a review, and share this episode with another runner. Together we can build a stronger, healthier running community—one mile at a time.

Five Lessons Every Runner Should KnowWe Also DiscussBooks MentionedJason Fitzgerald's BooksJason's Recommended ReadingConnect with Jason Fitzgerald

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 runners stay healthy longer and handle higher mileage better.

Practice fueling during training, not on race day.

One of the best ways to prepare for ultras without destroying your body.

A little mobility work consistently beats trying to fix problems after they start.

Your training should support your life, not take over your life.

Take 10–15 minutes each week to evaluate what's working and what isn't.

Learn how to handle setbacks, discomfort, boredom, bad weather, and self-doubt.

The fastest path to injury.

Many runners think more is always better. It isn't.

Easy days should be easy.

Their life, recovery, genetics, and goals are different from yours.

You can't out-train poor recovery.

Jumping from one training plan to another destroys consistency.

A classic ultra-running mistake.

Every race takes recovery time away from training.

Small injuries become big injuries when ignored.

Motivation comes and goes. A schedule should work even on days you don't feel like running.

1. Long Runs

2. Recovery Days

3. Sleep

4. Strength Training

5. Nutrition Practice

6. Back-to-Back Long Runs

7. Mobility and Stretching

8. Family and Personal Time

9. Weekly Schedule Reviews

10. Mental Training

Top 10 Worst Things to Put on Your Schedule

1. Too Much Mileage Too Soon

2. Skipping Recovery Days

3. Running Every Workout Hard

4. Comparing Your Schedule to Someone Else's

5. Ignoring Sleep

6. Constantly Changing the Plan

7. Testing New Nutrition on Race Day

8. Scheduling Too Many Races

9. Ignoring Warning Signs

10. Letting Motivation Run the Schedule

🎙️ 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: "Test, don't guess."

One of his strongest recommendations is that adults age 40+ consider a Heart Calcium CT Scan, a quick, affordable test that can detect silent heart disease years before symptoms develop. Dr. Kahn explains why even healthy-looking athletes and runners can have significant arterial plaque and discusses the importance of testing Lipoprotein(a), a genetic cholesterol risk factor affecting millions of people.

Topics discussed include:

• Heart Calcium CT Scans and cardiovascular screening
• Lipoprotein(a) and hidden heart disease risk
• Why endurance athletes may still develop heart disease
• Atrial fibrillation and long-distance running
• Plant-based nutrition and heart health
• Dr. Fuhrman's GBOMBS framework:

• Greens
• Beans
• Onions
• Mushrooms
• Berries
• Seeds & Spices
  • Foods that reduce inflammation
  • Concerns with carnivore and ketogenic diets
  • HIIT training vs. traditional cardio
  • Strength training and longevity
  • Sleep optimization and recovery
  • Gut health and dietary diversity
  • Supplements including Vitamin D, Omega-3s, CoQ10, B12, Magnesium, and Melatonin
  • The lifestyle habits that dramatically reduce heart disease risk

Dr. Kahn also shares inspiring patient success stories, his personal health routine, and practical steps listeners can take today to improve their cardiovascular health.

Key Takeaway:

You cannot assume you're healthy simply because you feel healthy. Proper screening, nutrition, exercise, sleep, and lifestyle choices can dramatically improve long-term health outcomes.

🌐 Dr. Joel Kahn Websites

https://www.drjoelkahn.com

https://www.kahnlongevitycenter.com

📚 Books by Dr. Joel Kahn

• The Whole Heart Solution

• Dead Execs Don't Get Bonuses

• The Plant-Based Solution

• The No B.S. Diet

• Lipoprotein(a): The Heart's Quiet Killer

🎥 Recommended Resources

• Forks Over Knives

• What the Health

• You Are What You Eat (Netflix)

• The Game Changers

📱 Follow Dr. Joel Kahn

Instagram:
@drjkahn

X / Twitter:
@drjkahn

Facebook:
Dr. Joel Kahn

YouTube:
Joel Kahn YouTube Channel

👨‍⚕️ About Dr. Joel Kahn

Dr. Joel Kahn is a board-certified cardiologist, author, speaker, and pioneer in preventive and integrative cardiovascular medicine. Known as "America's Healthy Heart Doc," he has spent more than 40 years helping patients prevent and reverse heart disease through evidence-based lifestyle medicine, nutrition, exercise, stress management, and advanced cardiovascular testing. He is the founder of the Kahn Center for Cardiac Longevity and a leading advocate for whole-food, plant-based nutrition.

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 + 5K Race/Time TrialRest at least 1-2 days per week.

Advanced 5K Training Plan (8 Weeks)

Week 1: Intervals, Tempo, Easy Run, Long Run (25-30 mi total)

Week 2: 6x800m Intervals, Tempo Run, Long Run (28-32 mi)

Week 3: 8x400m Intervals, Tempo Run, Long Run (30-35 mi)

Week 4: Recovery Week (25-28 mi)

Week 5: 5x1000m Intervals, Tempo Run, Long Run (32-38 mi)

Week 6: 10x400m Intervals, Tempo Run, Long Run (35-40 mi)

Week 7: Race-Specific Workouts, Reduced Volume (28-32 mi)

Week 8: Taper + 5K RaceInclude strength training 2x weekly and 1-2 recovery days.

Beginner 10K Training Plan (8 Weeks)

Week 1: Mon Rest, Tue Run/Walk 20 min, Wed Walk 30 min, Thu Run/Walk 20 min, Fri Rest, SatRun/Walk 25 min, Sun Walk 30 min.

Week 2: Tue 25 min run/walk, Thu 25 min run/walk, Sat 30 min run/walk. Easy walking on otherdays.

Week 3: Tue 2 miles easy, Thu 2 miles easy, Sat 3 miles long run.

Week 4: Tue 2 miles, Thu 2.5 miles, Sat 4 miles long run.

Week 5: Tue 3 miles, Thu 3 miles, Sat 5 miles long run.

Week 6: Tue 3 miles, Thu 3 miles with pickups, Sat 5.5 miles long run.

Week 7: Tue 3 miles, Thu 2 miles easy, Sat 6 mile long run.

Week 8: Two short easy runs, then 10K race or time trial.

Advanced 10K Training Plan (8 Weeks)

Week 1: 5x800m intervals, tempo run, long run 8 miles.

Week 2: 6x800m intervals, 4-mile tempo, long run 9 miles.

Week 3: 8x400m intervals, hill workout, long run 10 miles.

Week 4: Recovery week with reduced mileage.

Week 5: 5x1000m intervals, tempo run, long run 10 miles.

Week 6: 10x400m intervals, threshold workout, long run 11 miles.

Week 7: Race pace workouts and reduced volume.

Week 8: Taper and race week.

Beginner Half Marathon Plan (12 Weeks)

Weeks 1-2: Long runs 4 and 5 miles.

Weeks 3-4: Long runs 6 and 7 miles.

Weeks 5-6: Long runs 8 and 9 miles.

Weeks 7-8: Long runs 10 and 8 miles (recovery week).

Weeks 9-10: Long runs 11 and 12 miles.

Week 11: Long run 8 miles.

Week 12: Race week with reduced mileage and half marathon race

Advanced Half Marathon Plan (12 Weeks)

Build mileage from 35 to 55 miles per week.Include weekly intervals, tempo runs, and long runs.Long runs progress from 8 to 15 miles.Every fourth week is a recovery week.Final two weeks include a taper before race day.

Beginner Marathon Plan (18 Weeks)

Long runs progress: 6, 8, 10, 12, 14, 16, 18, and 20 miles.Run 4 days per week with 1 long run.Include recovery weeks every 3-4 weeks.

Final 3 weeks are taper weeks before the marathon.

Advanced Marathon Plan (18 Weeks)

Mileage builds from 50 to 70 miles per week.Weekly speed workout, marathon pace workout, and long run.Long runs progress up to 22 miles.

Recovery week every fourth week.

Three-week taper before marathon.

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

runningmileschd@gmail.com

Top Takeaways From This Episode

1. 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.
2. 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.
3. Patience creates long-term success
   Big goals are achieved one step at a time. Progress compounds over weeks, months, and years.
4. Break overwhelming challenges into smaller pieces
   You don’t run 100 miles all at once. You get to the next aid station. Life works the same way.
5. Discipline creates freedom
   Training consistently builds confidence. Confidence creates opportunity.
6. Mental toughness is built, not born
   Hard training teaches you that limits are often farther away than you think.
7. The process matters more than the outcome
   Growth happens during the work — not just crossing the finish line.
8. Your identity shapes your actions
   When running becomes part of who you are, healthy choices become easier.
9. Failure and setbacks are part of growth
   Bad races, missed goals, and hard days teach lessons success sometimes cannot.
10. Ultrarunning becomes a practice for life
    The lessons learned on the trail or road can improve leadership, relationships, career growth, and personal development.

Closing Thought:
"The person you become training for the race matters more than the race itself."

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

runningmileschd@gmail.com