THE RUNNER'S SOLE

Sharon Miller
  • 5.0 (1)
  • Health & Fitness
  • Updated Weekly

Our feet carry us everywhere, yet we rarely give them the attention they deserve. On The Runner’s Sole, Sharon—an experienced podiatrist with over 20 years in practice—breaks down foot health in a way that’s easy to understand. From everyday walkers to marathon runners and professional athletes, this podcast covers injuries, prevention, footwear, and practical foot care tips. Perfect for anyone who wants to walk, run, and live without foot pain.

  1. 6d ago

    The 80/20 Rule: Why Most Runners Train Too Hard

    Most runners believe that training harder leads to better results. But what if that's exactly what's holding you back? Running too fast, too often doesn't just leave you feeling exhausted—it can limit your progress, increase your injury risk, and stop you from reaching your potential. In this episode of The Runner's Sole Podcast, podiatrist and runner Sharon Miller breaks down the science behind the 80/20 Rule—one of the most effective and widely used training principles adopted by elite runners around the world. Discover why spending around 80% of your training at an easy effort and only 20% at higher intensity can help you run faster, recover better, and stay injury-free for longer. Whether you're training for your first 5K, chasing a marathon PB, or simply trying to enjoy running without constant niggles, this episode will change the way you think about training. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ What the 80/20 Rule actually means—and where it came from  ✔ Why easy running is the foundation of better performance  ✔ The physiology behind aerobic development and endurance  ✔ Why recreational runners often train too hard without realising it  ✔ How hard sessions fit into a balanced training plan  ✔ The connection between training load and running injuries  ✔ How the 80/20 approach improves running economy and recovery  ✔ Practical ways to apply the 80/20 Rule to your own training  ✔ Common misconceptions that stop runners from improving  ✔ The key takeaways for becoming a stronger, healthier runner 🏃 KEY TAKEAWAY Running more intensely doesn't always make you a better runner. Training smarter does. By making easy runs truly easy and saving hard efforts for when they matter most, you'll build a stronger aerobic engine, reduce your risk of injury, and create a training routine you can sustain for years—not just weeks. The goal isn't to run hard every day. It's to run well, consistently. 🔗 LINKS 🌐 All Episodes:  https://www.buzzsprout.com/2545750 👟 Online Foot Consultation:  www.runnerssole.co.uk 👥 Join Our Running Community:  https://www.facebook.com/groups/17oz7x3jfe 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, the podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Whether you're new to running or training for your next marathon, each episode gives you actionable insights to help you run stronger, healthier, and with greater confidence. Support the show: https://www.buzzsprout.com/2545750/support Support the show

  2. Jul 13

    950 Conversations: The Run That's Bringing People Together.

    950 Conversations: The Run That's Bringing People Together. Welcome to Runner's Sole, a podcast hosted by Sharon Miller, who has 20 years of running experience and unapologetic foot nerd. Today’s guest, Neil Mills, discusses his extensive charity work, particularly a recent initiative inspired by his own transformation from a bodybuilder to a runner.  Mills ran 950 miles across the UK in 21 days, with this challenge linked to supporting young people affected by cancer. His running journey, which began after a poor performance at a military mile race, has since evolved into a mission to promote fitness and charity, illustrating his commitment to making a personal impact. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔️ How to Transform from a Bodybilder into a Runner. ✔️ Strategy for running 950 miles. ✔️ The importance of running for maintaining fitness. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 (https://www.youtube.com/redirect?even...) Neil Mills IG: https://www.instagram.com/neilmills950/ 👟 Online Foot Consultation: [www.runnerssole.co.uk](http://www.runnerssole.co.uk (https://www.youtube.com/redirect?even...) ) 👥 Join Our Running Community:   / 17oz7x3jfe   (https://www.youtube.com/redirect?even...) 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show Support the show (https://www.buzzsprout.com/2545750/su... (https://www.youtube.com/redirect?even...) ) Ask Get answers, explore topics, and more Support the show

    950 Conversations: The Run That's Bringing People Together.

  3. Jul 6

    How Running and Movement Shape Better Decision Making.

    How Running and Movement Shape Better Decision Making. Welcome to a new episode of *The Runner's Sole* In today's episode, we will discuss an important topic: the tendency toward injuries while running. At the hospital, we frequently see runners coming to us with issues such as foot and calf pain, as well as problems affecting their ankles and knees. Our discussion today focuses on these types of running injuries. In this episode of The Runner's Sole Podcast, podiatrist and runner **Sharon Miller explores everything new parents need to know about pram running—from biomechanics and injury prevention to footwear, recovery, and returning to exercise safely after pregnancy. Whether you're a new parent preparing for your first pram run or you're already noticing aches and pains, this episode will help you run smarter and recover better. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔️ How to recover after injuries. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 👟 Online Foot Consultation: [www.runnerssole.co.uk](http://www.runnerssole.co.uk) 👥 Join Our Running Community:   / 17oz7x3jfe  🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show Support the show (https://www.buzzsprout.com/2545750/su...) Ask Get answers, explore topics, and more Support the show

    How Running and Movement Shape Better Decision Making.

  4. Jun 29

    Pram Running How to Run Safely With Your Baby

    Returning to running after having a baby is an exciting milestone—but your body has changed, and adding a running pram changes your running even more. In this episode of *The Runner's Sole Podcast, podiatrist and runner **Sharon Miller* explores everything new parents need to know about pram running—from biomechanics and injury prevention to footwear, recovery, and returning to exercise safely after pregnancy. Running with a pram isn't simply running with extra weight. It changes your posture, arm swing, stride length, cadence, and the forces travelling through your feet, ankles, knees, and hips. Understanding these changes can help you stay injury-free while enjoying the benefits of running with your little one. Whether you're a new parent preparing for your first pram run or you're already noticing aches and pains, this episode will help you run smarter and recover better. 🎧 *IN THIS EPISODE YOU'LL LEARN:* ✔️ How pram running changes your running biomechanics ✔️ Why your body needs a gradual postpartum return to running ✔️ The most common injuries new parents experience while running ✔️ Why footwear matters even more when running with a pram ✔️ Practical tips for safe and enjoyable pram running ✔️ How to reduce your risk of plantar fasciitis, Achilles pain, and knee pain ✔️ The importance of strength training after pregnancy ✔️ Why consistency beats rushing back into running 👣 *KEY TAKEAWAY* Pram running is a fantastic way to stay active while spending quality time with your baby—but your body deserves time to adapt. By progressing gradually, wearing supportive footwear, strengthening your body, and listening to early warning signs, you can return to running safely and confidently without increasing your injury risk. 🔗 *LINKS* 🌐 All Episodes: https://www.buzzsprout.com/2545750 👟 Online Foot Consultation: [www.runnerssole.co.uk](http://www.runnerssole.co.uk) 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ 🏃 *ABOUT THE PODCAST* The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show Support the show

    Pram Running How to Run Safely With Your Baby

  5. Jun 22

    The Connection Between Physical Health & Intentional Living

    Are you living intentionally — or simply reacting to life as it happens? In this special episode of The Runner's Sole Podcast, podiatrist and runner Sharon Miller is joined once again by relationship architect, life coach, speaker, and author Benjamin Tagoe to explore the powerful connection between physical health, daily habits, mindset, and intentional living. From the growing loneliness epidemic and the decline of community connection to the importance of movement, family activities, healthy routines, and personal responsibility, Sharon and Benjamin discuss how the choices we make every day shape not only our health but also the quality of our lives. This conversation goes beyond running and fitness. It's about creating a life with purpose, connection, energy, and wellbeing. If you've ever felt stuck in unhealthy habits, overwhelmed by daily life, or disconnected from the people around you, this episode offers practical insights and inspiration to help you move forward with greater intention. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ Why intentional living starts with intentional health  ✔ How physical activity impacts mental and emotional wellbeing  ✔ The connection between movement, community, and happiness  ✔ Why loneliness has become a growing modern challenge  ✔ How healthy families build stronger relationships through shared experiences  ✔ Why today's lifestyle habits are contributing to long-term health problems  ✔ Practical ways to become more active and connected  ✔ How small daily habits create lasting life changes  ✔ Why action matters more than good intentions 🌱 KEY TAKEAWAY Intentional living isn't about perfection. It's about making conscious choices that support your physical health, emotional wellbeing, relationships, and future. The small habits you repeat every day ultimately shape the life you live. When you become intentional about your health, movement, relationships, and community, you create a stronger foundation for everything else. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 👟 Online Foot Consultation: www.runnerssole.co.uk 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice while exploring the wider connections between physical wellbeing, mental resilience, relationships, and healthy living. Support the show Support the show

    The Connection Between Physical Health & Intentional Living

  6. Jun 15

    How to Return to Running After IT Band Syndrome (Without Reinjuring Yourself)

    That first pain-free day after IT band syndrome feels amazing. But here's the problem... Just because your knee feels better doesn't mean your body is ready to run. In this episode of The Runner's Sole Podcast, podiatrist and runner Sharon Miller explains how to safely return to running after IT band syndrome without falling into the common traps that send runners straight back to injury. From load management and tissue capacity to strength training, running form, pain monitoring, and graded return-to-run plans, this episode provides practical, evidence-based guidance to help you rebuild confidence and get back to running safely. If you've been dealing with IT band pain, outside knee pain while running, or you're trying to make a comeback after injury, this episode is for you. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ Why pain disappearing doesn't mean you're fully recovered ✔ What actually needs to heal after IT band syndrome ✔ The biggest mistakes runners make when returning to training ✔ Why "test runs" often lead to setbacks ✔ How to use walk-run intervals safely ✔ When to increase distance, intensity, and terrain ✔ Simple pain-monitoring rules during recovery ✔ The strength exercises that help prevent reinjury ✔ How running form influences IT band stress ✔ Warning signs you're progressing too quickly 🏃 KEY TAKEAWAY A successful comeback isn't your first pain-free run. It's your ability to train consistently, week after week, without the pain returning. Recovery isn't about rushing back to where you were. It's about rebuilding stronger foundations so you can keep running long after the injury is gone. The comeback isn't a moment. It's a process. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 👟 Online Foot Consultation: www.runnerssole.co.uk 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show Support the show

    How to Return to Running After IT Band Syndrome (Without Reinjuring Yourself)

  7. Jun 8

    How Physical Health Impacts Relationships | Stress, Burnout & Connection

    Healthy relationships don't start with better communication. They often start with better sleep, lower stress, more energy, and taking better care of yourself. In Part 2 of this special conversation on The Runner's Sole Podcast, podiatrist and runner Sharon Miller is joined once again by relationship architect, life coach, speaker, and author Benjamin Tagoe to explore the powerful connection between physical health and relationship health. Many people think relationship challenges are purely emotional, but our physical wellbeing often plays a much bigger role than we realise. Stress, fatigue, burnout, chronic pain, and poor recovery can affect how we communicate, connect, and show up for the people we care about most. From shared healthy habits and self-care to managing stress and building stronger connections, this episode offers practical insights for improving both your wellbeing and your relationships. If you've been feeling disconnected, exhausted, overwhelmed, or struggling to be fully present for the people around you, this episode is for you. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ How physical health influences relationship quality ✔ Why stress and fatigue affect communication and connection ✔ How burnout impacts emotional availability ✔ Why healthy relationships require healthy individuals ✔ The power of shared healthy habits and activities ✔ How movement can strengthen connection and quality time ✔ Why self-care is one of the best gifts you can give others ✔ Practical ways to improve both your wellbeing and your relationships ✔ How to recognise when your body is affecting your ability to connect ❤️ KEY TAKEAWAY Strong relationships don't exist in isolation. The way we sleep, recover, manage stress, move our bodies, and care for ourselves directly affects how we show up as partners, parents, friends, colleagues, and leaders. When we take better care of ourselves physically and emotionally, we're often better equipped to build healthier, stronger, and more meaningful relationships with others. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 👟 Online Foot Consultation: www.runnerssole.co.uk 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice while exploring the wider connections between physical wellbeing, mental resilience, and healthy living. Support the show Support the show

    How Physical Health Impacts Relationships | Stress, Burnout & Connection

  8. Jun 1

    The Foot-Brain Connection: What Your Feet Are Telling Your Brain

    What if your feet are doing far more than just carrying your body weight? Every step you take sends thousands of signals to your brain, helping you stay balanced, coordinated, and aware of the world around you. But when that communication system breaks down, it can affect far more than your feet. In this episode of The Runner's Sole Podcast, podiatrist and runner Sharon Miller explores the fascinating connection between the feet and the brain, revealing how your feet function as sensory organs, balance systems, and communication hubs that influence movement, confidence, posture, and overall wellbeing. From nerve endings and proprioception to balance, chronic pain, diabetes, footwear, and mobility, this episode uncovers the science behind one of the most overlooked relationships in the human body. If you've ever experienced foot pain, balance issues, numbness, tingling, or simply want to understand how your body moves more effectively, this episode is for you. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ Why your feet are constantly communicating with your brain ✔ How 100,000 nerve endings in each foot help control movement and balance ✔ What proprioception is and why it matters ✔ How the brain uses information from your feet to keep you upright ✔ What happens when foot-to-brain communication becomes disrupted ✔ How diabetes, nerve damage, arthritis, and chronic pain affect movement ✔ The surprising emotional impact of foot pain ✔ How footwear influences sensory feedback ✔ Early warning signs your feet may be giving you about your health ✔ Practical ways to improve balance, mobility, and foot function 👣 KEY TAKEAWAY Your feet are not passive structures at the end of your legs. They are intelligent sensory systems that continuously guide your brain about balance, stability, movement, and safety. Healthy feet support confident movement, better posture, improved balance, and a stronger connection between the body and the brain. Because every step is really a conversation. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 👟 Online Foot Consultation: www.runnerssole.co.uk 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show Support the show

    The Foot-Brain Connection: What Your Feet Are Telling Your Brain
See All (40)

About

Our feet carry us everywhere, yet we rarely give them the attention they deserve. On The Runner’s Sole, Sharon—an experienced podiatrist with over 20 years in practice—breaks down foot health in a way that’s easy to understand. From everyday walkers to marathon runners and professional athletes, this podcast covers injuries, prevention, footwear, and practical foot care tips. Perfect for anyone who wants to walk, run, and live without foot pain.

Information

  • Creator
    Sharon Miller
  • Years Active
    2025 - 2026
  • Episodes
    40
  • Rating
    Explicit
  • Copyright
    © 2026 THE RUNNER'S SOLE
  • Show Website
    THE RUNNER'S SOLE