Miles Over Matter

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 | TiktokSend me a message!

If you're like me and love listening to athletes dissect their events, I have a treat in store! Join myself and Dana as we recap our second fall half marathon. We opted to run this whole race side-by-side so it felt only fitting to recap the race the same way. It's like they say: two heads are better than one!I made sure we covered allllll the juicy details, from how training was structured and how I mentally and physically responded to it, how we chose our race, what we were thinking through each quarter of the race, and what we learned and will carry with us into future training and racing.Keep up with Dana on InstagramSend me a message or follow along on Instagram or TikTokSend 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 race day preparation to ensure you're fully ready to tackle that 13.1 miles.Whether you're a beginner runner or an intermediate athlete looking to improve your half marathon game, tune in for some valuable insights!Macronutrients 101 episodeInstagramTiktok

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 relentless. Remember, you're not alone in feeling this way, and there's no shame in reaching out for support.Here are some resources mentioned for mental health or financial crises:Depression resourcesFinancial resourcesI hope some of these resources provide comfort and guidance. Take care of yourself

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 struggles with organization or finds meal prepping a bit daunting, this episode is for you!We'll cover:Curating recipes that fit into a busy runner's lifestyle.How to create a weekly meal planning system that works for you.Tips for efficient grocery lists to streamline your shopping.How to make eating healthfully budget-friendly and efficientFrom organizing your recipe collection to planning balanced meals, I've got you covered with practical advice that fits into your daily routine and allows you to balance your health, budget, and time management goals.Tune in to discover how this meal planning framework can simplify your week and help you maintain a nutritious diet while managing your busy life. Let's get into the details and make your meal planning and grocery shopping smoother than ever before!If you enjoy today's episode, please leave a review or rating wherever you're listening. Don't forget to subscribe so you never miss an episode! I'd love to hear how these tips work for you—reach out on Instagram or wherever you connect with us.

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.With 11 weeks of training and a 5K PR behind me, I talk about what's next for my training and my race plans for the rest of the year.

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 running experiences, Mason also reflects on how running has cultivated mental resilience and served as a valuable coping tool for life's challenges. Tune in for some practical advice for newcomers to the sport and gain inspiration from Mason's journey from novice to competitor & beyond.

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 we eat, it's crucial to know how our bodies use and store these nutrients.But here's the takeaway: nutrition isn't just about numbers. It's about listening to your body's cues, understanding your unique needs, and finding a sustainable approach to fueling your running journey.As always, if you have questions, thoughts, or want to delve deeper into nutrition for runners, reach out to me on social media. Your feedback and engagement mean the world to me!

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. Join me as we delve into how incorporating slow runs into your routine can not only make running more enjoyable but also elevate your overall performance and longevity as a runner. We'll define what running slow means—it's about maintaining an easy effort that allows conversation—and discuss its benefits in managing training load, preventing injuries, and improving endurance.I reference the book "Science of Running" by Dr. Chris Napier in this episode.

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 performance.I'll share practical tips on acclimating to the heat, whether you're training outdoors or simulating warmer conditions indoors. Plus, crucial self-care advice like hydration strategies, optimal running times, and the importance of sun protection will ensure you stay safe and perform at your best.Join me on this journey to embrace the summer heat, enhance your training, and prepare for your next race with confidence. Subscribe to the Miles over Matter podcast for more insights and leave a review to let me know how you're conquering your summer runs!Stay cool, stay hydrated, and keep chasing those miles. See you on the road!

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 out there and enjoying the ride.In this episode, I break down why you absolutely do not need prior running experience, fancy running clothes, a high-tech smartwatch, or even a race to train for. Running is about simplicity and freedom, starting with just a solid pair of running shoes and a solid attitude.So, whether you're gearing up for your first mile or looking to refresh your running routine, join me as we celebrate the joy of running without the unnecessary extras. Let's make running more approachable, fun, and inclusive for everyone!

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 protocols that often fail to acknowledge diverse gender identities. It's clear we have work to do to ensure everyone feels welcome and respected in our sport.As allies, I urge all of us in the running community to step up. Whether it's advocating for gender-expansive language in race categories or supporting LGBT running clubs, every action counts in creating a more inclusive environment. On a personal note, I reflect on the significance of being a queer woman in the running world, especially during Pride Month. It's a time to celebrate progress and resilience, acknowledging the journey towards acceptance and visibility in sports.Thank you for joining me on this exploration of gender diversity and inclusion in running. I look forward to chatting it up with you next week. Until then, keep running with pride

Happy pride month

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 mental and physical benefits without burning out.From heart rate zones to interval sessions, let's demystify the science behind speed and discuss practical tips for leveling up your running game. Lace up your shoes and get ready to unleash your inner speed demon

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 lessons hidden within failure, often eclipsed by the allure of success. Could it be that by embracing the process of trying, we unearth untapped potential and pave the path to excellence? Tune in for an honest dialogue that may just inspire you to take that leap of faith and embark on the journey of trying.Let me know if you enjoyed this episode! You can leave a rating or a review and follow up with me personally on Instagram or Tiktok @milesovermatter.running. Thanks for being here xoxo

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. From getting clear on your priorities to creating visual representations of your time, we'll explore strategies to help you stay organized and focused. Plus, I'll divulge the secrets behind my evening and weekly reset routines, designed to streamline daily tasks and ensure maximum productivity.But what about those moments when things aren't going according to plan? I'll discuss the importance of recognizing when adjustments are needed and the power of prioritizing rest and self-care. After all, maintaining a healthy balance is key to long-term success and well-being.So whether you're a seasoned marathoner or just getting started on your fitness journey, this episode is packed with practical tips and heartfelt encouragement to help you navigate the challenges of time management with confidence and grace.If you enjoyed today's episode, don't forget to subscribe to the podcast and leave a rating or review. And be sure to connect with me on Instagram or TikTok @milesovermatter.running. Your feedback is invaluable!

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"Antidepressants or running therapy: Comparing effects on mental and physical health in patients with depression and anxiety disorders"“Long-term effects of aerobic exercise on psychological outcomes""The Truth Behind ‘Runner's High' and Other Mental Benefits of Running"

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 enjoyed their brownie bars)Resiliency In Running podcast - @resiliencyinrunning on IGCharlie Watson - @therunnerbeansFabletics shorts - I couldn't find the exact ones I have but these are similar!Body Glide anti-chafe balmHoka Mach 6 shoesConnect with me on social media! My inbox is always open & I'd love to hear any feedback or topics you have in mind for the podcast. You can find me @milesovermatter.running on TikTok & IG!

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 and beyond. I want to see and hear all about your running journey and your goals, questions, and requests so I can make episodes that you want to hear!The pages I mention in regards to strength training are @megsquats and @beforethebarbell on IG. I highly recommend Meg's programming for anyone looking to build strength in the gym.If you enjoyed today's episode, please leave me a review or rating so that others like you can find the pod! Your support means the world to me

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 yet.If you are interested in taking a class or having a tarot reading done by the person who led the workshop I attended, you can check Radonna out on IG: @yourtarotbff.If you would like to connect, please find me on IG or Tiktok @milesovermatter.running. I'd love to connect & to hear your feedback about the pod to make it even better in the future!