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!

  1. 3d ago

    Recovery Is an Ultramarathon- Top 10 Ways to Break Free from Addiction with AI

    Show NotesThe Warrior's Path: Addiction Recovery, Brain Science & the 10 Keys to Lasting Change What if the same brain that once fueled addiction could become the greatest tool for healing? In this episode of Running Miles with Heart Disease, we explore the fascinating intersection of addiction recovery, neuroscience, and ultrarunning. We discuss why so many endurance athletes have overcome addictions to alcohol, drugs, nicotine, gambling, and ultra-processed foods, and how the brain can be rewired through purposeful movement, healthy habits, and supportive community. Recovery isn't simply about quitting a substance—it's about becoming a different person. Through the science of neuroplasticity, dopamine, habit formation, and identity change, we explain why lasting transformation requires far more than willpower. We also discuss how endurance sports can become a powerful recovery tool while recognizing the importance of balance to prevent replacing one addiction with another. Make one non-negotiable decision to change instead of relying on motivation. Build a new identity focused on who you want to become, not who you were. Exercise consistently to support brain health, mood, and resilience. Stack healthy habits onto routines you already do every day. Learn to regulate emotions instead of escaping them through addictive behaviors. Replace shame with accountability and practice radical honesty. Find a supportive community that encourages growth and recovery. Identify and avoid personal triggers while creating healthier coping strategies. Fuel your body with whole, minimally processed foods whenever possible. Stay patient. Lasting change is measured in months and years—not days. • Why addiction and endurance sports often overlap• How dopamine influences motivation and cravings• What neuroplasticity teaches us about changing our lives• Why willpower eventually runs out—and what works instead• How exercise supports brain health and recovery• Warning signs of exercise addiction• The connection between ultra-processed foods and addictive behaviors• Why community is one of the strongest predictors of long-term recovery• Practical, science-based strategies you can begin using today Alcohol & Drug SupportSAMHSA National Helpline (24/7)☎ 1-800-662-HELP (4357) Mental Health or Suicide Crisis☎ Call or text 988 Smoking & Nicotine☎ 1-800-QUIT-NOW (1-800-784-8669) Problem Gambling☎ 1-800-GAMBLER Compulsive Overeating & Food AddictionOvereaters Anonymous: OA.org Recovery is possible. No matter where you are today, asking for help is a courageous first step. Disclaimer: This podcast is for educational purposes only and is not intended to diagnose, treat, or replace medical, psychological, or nutritional care. Please consult a qualified healthcare professional regarding your individual health and recovery. If this episode encouraged you, please follow the podcast, leave a five-star review, and share it with someone who could use a little hope today. Together, we can help more people discover that healing is possible—one mile, one habit, and one day at a time. #RunningMilesWithHeartDisease #Ultrarunning #AddictionRecovery #MentalHealth #BrainHealth #Neuroscience #BehaviorChange #Recovery #TrailRunning #HeartHealth #HealthyHabits #PersonalGrowth #FoodAddiction #Sobriety #EnduranceSports Top 10 Ways to Overcome Addiction and Build Lasting ChangeIn This Episode You'll LearnRecovery Resources

  2. Aug 1

    The Ultrarunner's Philosophy with AI

    In this episode, we explore one of the most fascinating questions in endurance sports: What truly limits human performance? Is it the body—or is it the mind? Drawing from philosophy, neuroscience, psychology, and the experiences of elite ultra-endurance athletes, we examine how modern research is changing our understanding of fatigue. You'll discover why perceived effort—not just VO₂ max or muscle fatigue—may be the ultimate regulator of endurance, and how the brain continuously balances physical sensations with motivation to determine when you slow down or stop. We discuss the Central Governor Theory, the Psychobiological Model, and the growing evidence that mental fatigue can reduce physical performance even when the body is capable of much more. You'll also learn about Brain Endurance Training (BET) and how deliberately training the mind can improve endurance, resilience, and performance. This episode is packed with practical strategies used by elite athletes, including segmentation ("chunking"), positive self-talk, mindfulness, body scans, visualization, breathing techniques, and powerful mental frameworks such as Courtney Dauwalter's "Pain Cave," David Goggins' 40% Rule, the Cookie Jar, and the Accountability Mirror. These tools can help you manage discomfort, stay present, and continue moving forward when your mind tells you to quit. Beyond performance, we dive into timeless philosophy from Aristotle, Viktor Frankl, Jean-Paul Sartre, and James Clear to explore how identity is built through repeated actions rather than fixed labels. You'll learn why excellence is a habit, why purpose gives suffering meaning, and how every small decision becomes a vote for the person you are becoming. We also examine how endurance training physically changes the brain through neuroplasticity, strengthens executive function, and builds resilience. You'll discover the important difference between resilience—returning to who you were—and post-traumatic growth, where adversity fundamentally transforms your perspective, relationships, purpose, and appreciation for life. Whether you're training for your first 5K, an ultramarathon, or simply trying to become a stronger version of yourself, this episode offers science-backed insights and practical tools to help you redefine your limits. The greatest breakthroughs often begin not by changing your body, but by changing your relationship with effort, discomfort, and identity. Every challenge becomes an opportunity to grow, every obstacle becomes a teacher, and every step forward becomes another vote for the person you're striving to become. Recommended Philosophy & Personal Growth Books Jim Rohn – The Five Major Pieces to the Life PuzzleRyan Holiday – The Obstacle Is the WayMarcus Aurelius – MeditationsSeneca – Letters from a StoicEpictetus – The Discourses (or The Enchiridion)Viktor E. Frankl – Man's Search for MeaningMiyamoto Musashi – The Book of Five RingsJames Clear – Atomic HabitsStephen R. Covey – The 7 Habits of Highly Effective PeopleSimon Sinek – Start With WhyBrené Brown – Daring GreatlyJordan B. Peterson – 12 Rules for LifeNaval Ravikant – The Almanack of Naval RavikantCal Newport – Deep WorkJocko Willink – Discipline Equals FreedomDavid Goggins – Can't Hurt Mehttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ email - Runningmileschd@gmail.com

  3. Jul 25

    LDL, HDL, Triglycerides, and the Endurance Athlete with AI

    Cholesterol, Ultra Running, and Heart Health: What Every Endurance Athlete Should Know Can you be one of the fittest people on Earth and still have high cholesterol? In this episode of Running Miles with Heart Disease, we explore one of the most debated topics in sports cardiology: the relationship between cholesterol, endurance exercise, and long-term cardiovascular health. While many runners assume that logging countless miles guarantees a healthy heart, emerging research paints a more complex picture. We begin by discussing the 2026 ACC/AHA Multisociety Guidelines for Dyslipidemia, including updated LDL cholesterol treatment goals, why earlier intervention matters, and the growing importance of advanced cardiovascular markers like Apolipoprotein B (ApoB) and Lipoprotein(a) [Lp(a)]. Next, we examine the Athletic Lipid Paradox. Why do some marathoners and ultramarathon runners have elevated LDL cholesterol despite exceptional fitness, low body fat, and excellent metabolic health? We explore the emerging Lean Mass Hyper-Responder (LMHR) phenotype, the proposed Lipid Energy Model, and the ongoing debate surrounding high LDL cholesterol in low-carbohydrate and ketogenic endurance athletes. You'll also learn how endurance exercise affects cholesterol metabolism, including why triglycerides often decrease after races, HDL may temporarily increase, and how lipoprotein particles can shift following marathon and ultramarathon events. Beyond standard cholesterol numbers, we discuss why lipoprotein particle quality matters. Learn the difference between small, dense LDL and large, buoyant LDL, why particle size may influence cardiovascular risk, and how exercise, nutrition, and metabolic health affect these changes. We also cover nutrition strategies that may influence cholesterol, including Mediterranean-style eating, healthy fats, refined carbohydrates, fasting strategies, and how different dietary approaches affect LDL particles. Another fascinating topic is Paraoxonase-1 (PON1), an antioxidant enzyme carried primarily on HDL particles. PON1 helps protect LDL from oxidative damage and may explain why HDL function—not simply HDL quantity—is becoming an important area of cardiovascular research. We discuss how inflammation, diabetes, diet, exercise, and medications may influence PON1 activity and why researchers believe HDL functionality could become an important future biomarker. Finally, we discuss coronary artery calcium (CAC) scoring, statin-associated muscle symptoms, non-statin cholesterol therapies, and when endurance athletes should consider advanced lipid testing or consultation with a lipid specialist. Whether you're training for your first marathon, preparing for a 100-mile ultramarathon, following a ketogenic diet, or simply interested in improving your heart health, this episode provides an evidence-based look at one of preventive cardiology's most misunderstood topics. Topics Covered:• 2026 ACC/AHA cholesterol guidelines• LDL, HDL, ApoB, and Lipoprotein(a)• Lean Mass Hyper-Responders (LMHR)• The Athletic Lipid Paradox• Lipoprotein particle size and cardiovascular risk• Exercise and cholesterol metabolism• Nutrition strategies for endurance athletes• Paraoxonase-1 (PON1) and HDL function• Coronary artery calcium (CAC) scoring• Statins and non-statin cholesterol therapies If you enjoyed this episode, please subscribe, leave a review, and share it with another runner or endurance athlete. Every conversation helps us better understand how to balance performance, longevity, and heart health. Disclaimer: This podcast is for educational purposes only and is not intended to provide medical advice. Always consult your healthcare provider before making changes to your diet, medications, or exercise program. https://www.mcmillanrunning.com/?utm_source=chatgpt.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

  4. Jul 18

    Heart Inflammation in Ultrarunners- What Every Endurance Athlete Needs to Know with AI

    ❤️ Heart Inflammation in Ultrarunners: Lifestyle Strategies That Support Heart Health If you're an ultrarunner, marathoner, or endurance athlete, taking care of your heart is just as important as logging miles. While nutrition and healthy habits can't replace medical treatment for heart inflammation, research suggests they can support cardiovascular health and help reduce chronic, systemic inflammation. Extra-virgin olive oil – Rich in heart-healthy monounsaturated fats and polyphenols. Salmon, sardines & mackerel – Excellent sources of omega-3 fatty acids. Blueberries & mixed berries – Packed with antioxidants and polyphenols. Leafy greens – Spinach, kale, arugula, and Swiss chard provide nitrates and vitamins. Walnuts – High in omega-3 fats and plant compounds. Beans & lentils – Great sources of fiber, protein, and minerals. Oats – Rich in beta-glucan fiber that supports cardiovascular health. Tomatoes – A source of lycopene and other antioxidants. Avocados – Healthy fats, fiber, and potassium. Cruciferous vegetables – Broccoli, Brussels sprouts, cauliflower, and cabbage. Zone 2 aerobic training Easy recovery runs Walking on recovery days Strength training 2–3 times per week Mobility and flexibility work Core stability exercises Cross-training (cycling, swimming, rowing) Gradual mileage progression Planned recovery weeks Returning to training only after adequate recovery from illness or injury Sleep 7–9 hours every night. Eat mostly whole, minimally processed foods. Include colorful fruits and vegetables daily. Stay hydrated throughout the day. Prioritize recovery after hard workouts. Manage stress with mindfulness, breathing, or prayer. Avoid smoking and limit alcohol. Maintain healthy blood pressure, cholesterol, and blood sugar. Listen to your body—don't ignore persistent symptoms like chest pain, unusual shortness of breath, or palpitations. Stay consistent. Small healthy choices repeated daily have a bigger impact than occasional perfect days. • Train hard—but recover even harder.• Nutrition supports recovery just as much as training builds fitness.• Heart health is a lifelong investment, not just preparation for your next race.• If you've recently had a viral illness or have symptoms suggestive of heart inflammation, seek medical evaluation before returning to intense training.• The goal isn't simply to finish your next ultramarathon—it's to keep enjoying the trails, roads, and adventures for decades to come. If you found this episode helpful, please follow Running Miles with Heart Disease CHD, leave a review, and share it with another runner. Every mile is an opportunity to train smarter, recover better, and take care of the heart that's carrying you through life. 🥗 Top 10 Whole Foods That Support Heart Health🏃 Top 10 Exercise Habits That Support Heart Health🌿 10 Daily Habits That Support Heart Health🎯 Key Takeaways

  5. Jul 11

    Ultra Running Ingrown toenails with AI

    🎙️ 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

  6. Jul 4

    Ultra running The Menstrual Advantage: Why Your Cycle Can Be a Performance Superpower with AI

    🎙️ 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 Women are not small men—female physiology requires a unique training approach.Your menstrual cycle is a valuable health and performance indicator.The follicular phase can be ideal for hard workouts, speed sessions, and heavy lifting.During the luteal phase, recovery, protein, and carbohydrate needs increase.RED-S can negatively impact hormones, recovery, bone health, and performance.Iron deficiency is one of the most overlooked performance limiters in female athletes.Heavy resistance training improves strength, bone density, and longevity.Menopause requires adjustments in training, nutrition, and recovery.Fasted training may increase cortisol and impair recovery for many women.Long-term performance starts with long-term health.💪 The Menstrual Advantage: 5 Performance Superpowers Higher pain tolerance during the early follicular phase.Better recovery and muscle repair.Greater ability to handle high-intensity training.Improved adaptation to strength training.Better understanding of personal performance patterns.🥗 Top 10 Whole Foods for Female Runners & Menopause Support EdamameSoybeansLentilsChickpeasBlack beansFlaxseedsChia seedsOatsBerriesDark leafy greens🏃 Top 10 Tips for Running During Your Period Track your cycle and symptoms.Plan key workouts around energy levels when possible.Prioritize hydration and electrolytes.Increase iron-rich foods.Consume adequate protein.Fuel before and after training.Adjust training when necessary.Practice race-day fueling strategies well in advance.Use technical menstrual gear to prevent chafing.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.

  7. Jun 27

    Ultra Running depression after a race with AI

    Mental Health & Depression Resources 988 Suicide & Crisis Lifeline (24/7) Call or Text: 988Website: 988 LifelineFree, 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 62640Website: NAMIProvides support, education, and referrals for individuals and families dealing with mental health conditions. Crisis Text Line Text: HOME to 741741Website: Crisis Text LineFree 24/7 text support with trained crisis counselors. SAMHSA National Helpline Phone: 1-800-662-HELP (4357)Website: SAMHSA Treatment LocatorFree, confidential treatment referral and information service for mental health and substance use concerns. Mental Health Support & Community Resources Call 211Website: United Way 211 Mental Health ResourcesCan 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/

  8. Jun 26

    Strength Training with Jason Fitzgerald

    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 RepsRunning 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 PeriodizedYour 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 RunningSkip 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 PlanLearn 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 LifeOne 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

    Strength Training with Jason Fitzgerald
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About

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!

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