Happy 2025 ✨ In the spirit of new beginnings, let's chat about what energy we want to cultivate in 2025 and what energy we may want to release. I personally have made the shift away from New Years resolutions to this new framework and am not looking back! What are your ins and outs for this year? Drop me a line via socials in the links below! Instagram | Tiktok Send me a message!

Let's dive into talking about my favorite race distance: the ✨ half marathon ✨ Today, I’m thrilled to share my advice on a topic beginner runners often wonder about. I’ll be answering listener questions on everything from choosing a solid training plan to essential nutrition tips that will keep you fueled and ready to run. Whether you’re curious about how to structure your training block or what kinds of runs to include, this episode has you covered. I’ll also share my number one tip for rac...

In today's episode, I dive into the topic of burnout, exploring its causes and how to recover from it. I share my personal experiences with feeling overwhelmed and offer insights into coping strategies that have helped me. We’ll discuss what burnout really is, its connection to anxiety and depression, and why it’s essential to acknowledge and address it. This episode is all about giving yourself permission to take a step back and find relief, especially when the pressure of daily life feels ...

In today’s episode, I’m diving into some meal planning tips and grocery shopping strategies that can make a huge difference in your busy life. Whether you’re an endurance runner like me or just someone juggling a hectic schedule, these strategies are designed to help you stay on top of your nutrition without added stress. I’ll be sharing my ADHD-friendly meal planning system that has not only saved me time and money but also kept me from feeling overwhelmed by meal prep. If you’re someone who...

Let's wrap up the Training to PR a 5K series together! In this episode, I reflect & share the reasons why I chose to run this race, how I trained, how this training block compared to my previous training, my race-day experience, and what I came away from the experience with. The Tracksmith Twilight 5000 was so much more than a typical 5K race. I got to go on a mini vacation to a new city, experience high school track team nostalgia, and cheer on other runners right alongside the track. ...

Today I am sharing an interview with Mason Plant, a 3 time collegiate national championship winner and 7-time All-American track & field athlete. We dive into how he got started with running, how he approached training & competing at a collegiate level, and how running continues to impact his life. Beyond his personal running journey, we chatted a bit about the culture of different running events and his ideas for future athletic pursuits. In addition to discussing his personal...

Today we're diving deep into the basics of nutrition with a focus on running. Nutrition isn't just about fueling our bodies; it's about optimizing performance, supporting our health, and even exploring our relationship with food. As someone with a background in human nutrition and a passion for running, this topic hits close to home. We're starting with macronutrients—those vital components of our diet that directly provide energy: carbohydrates, fats, and proteins. Beyond understanding what...

Running slow isn't just about pace; it's a strategic approach to building a solid running foundation. By dedicating a majority of your runs to slower, easier efforts, you create space for recovery and enhance your body's ability to adapt to higher intensity workouts. This principle, sometimes known as the 80/20 rule or the "run slow to run fast" strategy, ensures that when you do push yourself, whether in speed work or races, you're doing so from a position of strength and readiness. J...

Hey there, runners! Join me as we tackle a hot topic today: running in the heat and mastering heat acclimation. As summer heats up, understanding how heat impacts our performance is key. I'll guide you through what qualifies as high heat and humidity, the physiological effects on your body, and the risks and benefits of training in warmer conditions. From elevated heart rates to potential improvements in VO2 max and lactate threshold, we'll explore how heat can actually enhance your running...

Today we’re diving into a topic that’s close to my heart: busting the myths that might be holding you back from hitting the pavement and embracing the runner’s high. Have you ever thought you needed to be an experienced runner to start? Or maybe you’ve hesitated because you don’t have the latest running gear? Well, I’m here to tell you to ignore those voices in your head and hit the pavement (or trail, or treadmill...) Whether you’re a newbie or a seasoned pro, running is all about getting ou...

In this episode, we take on gender inclusivity on sports, beginning with a journey through the history of women in competitive running, starting with the impact of Title IX. We'll explore how milestones like the inclusion of women in longer distance races and the iconic achievements of runners like Katherine Switzer have shaped the sport we love today. Moving forward, we tackle the current challenges faced by trans and non-binary runners, including the complexities of race registration protoc...

Join me for a turbocharged journey into the world of speed workouts! Let's do a deep dive into the secrets of running faster and building confidence while doing it. In this episode, I do my best to break down the essence of speed workouts, revealing why they're not just about pace – they're about tapping into the thrill of pushing your limits and embracing the joy of progress. Discover the optimal timing for integrating speed sessions into your training routine, and learn how to reap the ment...

In this episode, we embark on a rambly and philosophical journey through the realms of running, life itself, and the profound significance of trying. Join me as we delve into the depths of self-discovery and challenge the notion of selling ourselves short. Are we held back by the fear of disappointment, preventing us from giving our all? Through candid conversation, we explore the intrinsic value of attempting something simply to discover our capabilities. Moreover, we uncover the profound le...

Have you ever wondered how to fit training into a busy schedule of work, school, and other commitments? Or perhaps you've found yourself scrolling through social media, feeling overwhelmed by the seemingly endless tasks on your to-do list. Well, fear not! Today, I'm here to provide some practical tips and eldest sister-style wisdom on mastering the art of time management. Join me as I share personal anecdotes and actionable advice gleaned from years of juggling multiple responsibilities. Fro...

Let’s talk about how running impacts mental health! In this episode, we will cover three studies on exercise’s impact on mental health. We also touch on some of the biological reasons why running impacts mental health in the way that it does. Lastly, I share about my journey with running and mental health as well as two bonus tips for prioritizing the mental benefits of your run. I hope you enjoy! The sources mentioned in this episode are: "The Runner's Brain" - Dr. Jeff Brown"Antidepressa...

Let's talk about the NYCRuns 2024 Brooklyn Half Marathon! Join me as I delve into the details around my training, nutrition strategy, gear, carb loading attempt, and the hills of Brooklyn. Below is a list of the specific resources and gear I referenced during the episode: "Faster Road Racing" by Pete Pfitzinger & Philip LatterRunna - Run coaching app (I used the premium version)Nature's Bakery Bars (I ate primarily the Raspberry & Blueberry Fig Bars but also occasionally enjoye...

Do you want to start running but are unsure of how or where to begin? I've got you covered! In this episode, I share 4 things I would personally do if I were starting over as a brand new beginner runner. We'll cover some basics about gear, training strategies, and mindset. If you want to hear more about running for beginners, please subscribe to the show and reach out on IG (@milesovermatter.running) and let me know! You can also follow me there to see more running inspiration for beginners ...

If you need a push to start pursuing your biggest dreams, start with my 4-step guide to get you there! Whether you aspire to push yourself to new limits in life, running, your career, or something else - I want to talk about it. I have synthesized my reflections from the first quarter of 2024 and simplified my biggest lesson so that you can apply it to your own life. Get ready to be honest & vulnerable, even if only with yourself to start. There is still time to make this your best year ...