Running Miles With Heart Disease CHD

Josh Sain

5.0 (1)
Running

In this podcast i'll be going over different running distances. I will share my trials and errors! Also hope to encourage other people with heart Disease to get out there and run, exercise and eat whole food! please consult a doctor before getting started!

2d ago

40+ Whole Foods, 100 Miles- The Gut Microbiome and Ultra Running

40+ Whole Foods, 100 Miles: The Gut Microbiome and Ultra Running What 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 life How antibiotics affect gut bacteria and why recovery varies How fiber and plant diversity influence gut microbes The evidence behind the 30-plants-per-week goal Gut training, race-day fueling, and digestive problems Potential links between gut health, immunity, inflammation, and cardiovascular health Practical ways to support your gut without extreme diets or unnecessary supplements You 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: runningmileschd@gmail.com Disclaimer: 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
Oct 19

Sleep, Recovery & Ultra Running with Dr. Ian Dunican

Sleep, Recovery & Ultra Running with Dr. Ian Dunican What 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/sleep4perform LinkedIn: https://www.linkedin.com/in/dr-ian-c-dunican-115b0a14/ YouTube: https://www.youtube.com/@sleep4performance463 TEDx 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 Management A 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 Athletes Learn 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
Oct 17

40+ • Whole Foods • Running 100 Miles — Week 2- Protecting Your Liver & Kidneys- NSAIDs, Tylenol & the Ultra Runner

Your Liver & Kidneys: The Ultra Runner’s Hidden Recovery System When 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
Oct 12

ADHD and Endurance Running with Mabliny Thuany, PhD- Mental Health, Training & Exercise Addiction

The Psychology of Ultra Running with Dr. Mabliny Thuany What 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-running Mental health symptoms among ultra-runners Exercise addiction and the difference between commitment and compulsion ADHD and its relationship with endurance running Anxiety, depression, sleep, and recovery How psychological stress may influence running injuries Fear of failure, perfectionism, and overtraining Why persistence can become a problem when we cannot rest or adapt How coaches can support athletes' mental health Balancing training, recovery, family, and everyday life Being 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: mablinysantos@gmail.com ResearchGate: https://www.researchgate.net/profile/Mabliny-Thuany University profile: https://sigaa.uepa.br/sigaa/public/docente/disciplinas.jsf?siape=5980403 Published 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
Oct 10

40+ whole foods 100 miles finding the right schedule

🏃 BUILDING A 100-MILE TRAINING PLAN Training 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 family One 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 PLAN I'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 PLAN Download the 26-Week 100-Mile Training Plan CONNECT 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: runningmileschd@gmail.com Thanks for listening to Running Miles with Heart Disease CHD! Keep moving forward—one step, one mile and one healthy training day at a time.
Oct 5

Running Injury Prevention, Training & the Whole Athlete with Kate Mihevc Edwards

Understanding Running Injuries & Getting Back Stronger with Kate Mihevc Edwards, PT, DPT, OCS What 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: admin@precisionpt.org Services: 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
Oct 3

NSDR for Ultra Runners- Can Deep Rest Improve Recovery?

🎙️ NSDR for Ultra Runners: Can Deep Rest Improve Recovery? As ultrarunners, we spend months learning how to push through fatigue—but recovery is just as important as the training itself. In this episode, we take a deep dive into Non-Sleep Deep Rest (NSDR) and explore whether deliberately putting the body and mind into a state of deep relaxation can help an ultrarunner recover, manage stress and feel more prepared for the next training session. NSDR is a guided relaxation practice that commonly uses slow breathing, body awareness and deep relaxation while you remain awake. It overlaps with practices such as Yoga Nidra, meditation and guided relaxation, but NSDR has increasingly been studied as a short, practical recovery strategy. Recent research in physically active adults found that a 10-minute NSDR session was associated with improvements in perceived recovery, physical readiness, stress, fatigue and some measures of cognitive performance. A newer randomized study also found improvements in sleepiness, fatigue, stress and overall recovery, although it did not find significant improvements in physical performance. We look at the difference between simply being physically tired and being “tired but wired”—when your body is exhausted but your mind is still switched on. We explore how NSDR might fit into an ultrarunner's recovery toolbox: • After long runs and hard workouts• During high-mileage training blocks• When you're stressed but can't fall asleep• Before bed as a relaxation strategy• When you don't have time for a nap• During periods of injury or reduced training• When mental fatigue is becoming part of the training load We also discuss why a nap and NSDR aren't necessarily interchangeable. A nap can provide genuine sleep and may be valuable when you're sleep-deprived, while NSDR offers a way to deliberately relax without actually falling asleep. The research suggests NSDR may improve how recovered and ready you feel, but it should not be considered a replacement for adequate sleep. Is NSDR really different from meditation? We break down the similarities and differences between NSDR, meditation, mindfulness and Yoga Nidra—and ask whether NSDR is truly a unique intervention or a different way of applying established relaxation practices. We also look at exhale-focused breathing and physiological sighing, including research comparing brief breathwork with mindfulness meditation for acute stress and mood. The goal isn't to find another “hack,” but to understand whether simple breathing techniques can help an athlete deliberately shift toward a calmer state. Yoga Nidra research has also explored pain and well-being. A recent study comparing Yoga Nidra with body-scan meditation found reductions in pain intensity and pain-related anxiety with both approaches, while Yoga Nidra produced a greater immediate improvement in subjective well-being. NSDR isn't magic. It isn't a replacement for sleep, nutrition, hydration, appropriate training or real recovery. But it may be another simple tool an ultrarunner can put in the recovery toolbox. The question we're asking is: Can 10–20 minutes of intentional deep rest actually help an ultrarunner recover—or does it simply make us feel more recovered? Let's look at what the science really says. Josh Sain — Team Run Run CoachRunning Miles with Heart Disease CHD📧 runningmileschd@gmail.com Team Run Run — Josh Sain Coaching Instagram — Running Miles with Heart Disease CHD Facebook — Running Miles with Heart Disease CHD 🧠 What Is NSDR?🏃 Why Could This Matter to Ultra Runners?😴 NSDR vs. Napping🧘 NSDR vs. Meditation🌬️ Breathing & Recovery🩹 What About Pain & Recovery?⚠️ The Big Takeaway🏃‍♂️ Coaching & Contact
Sep 28

Sleep, Recovery, Performance & Dirt Naps with Dr. Michele Lastella

Sleep, Recovery & Ultra Running: Why Sleep May Be the Most Overlooked Part of Your Training What if one of the most important things you can do to become a better ultramarathon runner has nothing to do with running? In this episode of Running Miles with Heart Disease CHD, Josh sits down with Dr. Michele Lastella, a sleep and sports scientist and senior lecturer at Central Queensland University, to talk about one of the most overlooked parts of endurance training: sleep. For ultra runners, sleep can be easy to sacrifice. We have miles to run, families to take care of, jobs to manage, and races to prepare for. But Dr. Lastella explains why sleep isn't simply time spent doing nothing. Training provides the stimulus, while sleep is a major part of the body's adaptation to that stimulus. Without adequate sleep, your body and brain don't get the same opportunity to recover and respond to training. We discuss how sleep affects recovery, mood, reaction time, attention, decision-making, perceived effort, and athletic performance. Dr. Lastella also explains why sleep needs are individual and introduces the Sleep Deficit Index—a simple way to think about the difference between how much sleep you actually need and how much you're getting. • Why sleep should be considered part of your training plan—not an optional extra• The difference between sleep pressure and your circadian rhythm• Why the 2–5 AM window can be especially difficult during an ultramarathon• The circadian nadir and why it may be an important time to consider a nap during an ultra• How much sleep ultra runners actually get during 100-mile events• Why even a short nap may help during an overnight race• The risks of sleep deprivation during long ultras, including impaired attention, decision-making, and reaction time• How to prepare your sleep during the week leading into a race• Why consistency matters more than trying to make up for poor sleep with one long night• The potential role of caffeine naps, or “nappuccinos”• Non-Sleep Deep Rest and progressive muscle relaxation• Why athletes shouldn't become obsessed with sleep-tracking data• Caffeine, evening routines, technology, and creating a better sleep environment• Why consistency may be one of the most important sleep habits• What to do if you regularly wake up in the middle of the night• How travel and jet lag can affect endurance athletes• Why teenagers have different sleep patterns than adults• How parents can help young athletes develop better sleep habits We also talk about the fascinating research Dr. Lastella and his team have conducted on sleep during ultramarathons. One study found that runners in 100-mile events averaged only about 12 minutes of sleep, highlighting just how much sleep deprivation can become part of the ultra experience. But perhaps the biggest takeaway for runners is simple: Sleep isn't the time you're taking away from training. Sleep is part of the training. If you're putting in the miles but consistently failing to recover, you may be leaving some of the benefits of that training on the table. Dr. Lastella also discusses his upcoming book, Sleep. Recover. Perform., a practical sleep playbook for parents of teenage athletes. The book addresses teenage sleep physiology, school schedules, training demands, technology, and practical strategies families can use to improve sleep. Learn more about the book:https://sleeprecoverperform.netlify.app/ Purchase the ebook:https://payhip.com/b/WiC1XCan Whether you're training for your first 50K, preparing for a 100-miler, or simply trying to become a healthier and more resilient athlete, this conversation is a reminder that recovery deserves just as much attention as the miles. Train hard. Recover harder. And don't forget to sleep. In This Episode, We Discuss:Dr. Lastella's Book

In this podcast i'll be going over different running distances. I will share my trials and errors! Also hope to encourage other people with heart Disease to get out there and run, exercise and eat whole food! please consult a doctor before getting started!

Creator

Josh Sain
Years Active

2024 - 2026
Episodes

102
Rating

Explicit
Copyright

© Josh Sain
Show Website

Running Miles With Heart Disease CHD