Running Miles With Heart Disease CHD

Running Miles with Heart Disease CHDAndy Czechanski: From Congenital Heart Disease to Completing 100 Miles

What happens when you're born with a serious heart condition, are told to avoid high-school sports, and eventually go on to complete a 100-mile ultramarathon?

For Andy Czechanski, it's a story of determination, adaptability, and finding a way forward.

Andy is a firefighter and battalion chief, paramedic, registered nurse, and EMS instructor. Born with transposition of the great arteries, he underwent the Senning procedure at just three months old in 1982.

Growing up, Andy was discouraged from participating in athletics. He eventually discovered mountain biking, which opened the door to endurance sports. After years of challenging mountain bike and gravel races, he moved into ultrarunning, completing a 50-mile event and an incredible 108-mile race in Michigan's Upper Peninsula in 2024.

In this episode, Andy shares his journey with congenital heart disease and how he learned to adapt his training to his body and his life.

•

Living with CHD: Andy's diagnosis, childhood surgery, and growing up with restrictions on sports.

•

Finding Endurance Sports: How mountain biking led him to ultrarunning.

•

The 108-Mile Challenge: His experience completing the Marji Gesick 100 in 2024.

•

Training with CHD: Using perceived effort, breathing, and time-based training rather than chasing traditional heart-rate zones.

•

Consistency Over Intensity: Why everyday movement and steady progress matter.

•

Race Nutrition: His preference for whole foods and the importance of practicing nutrition during training.

•

Being Your Own Advocate: Working with your cardiologist and finding activities appropriate for your individual condition.

•

Family and Balance: Managing endurance training alongside a demanding career and raising five children.

Andy reminds us that CHD is part of your story, but it doesn't have to define your entire life. Every heart condition is different, and exercise recommendations should be individualized with guidance from qualified healthcare professionals.

If one activity isn't right for you, that doesn't mean every door is closed. Find out what is possible, start where you are, and keep moving forward.

You don't have to run 100 miles. Sometimes a daily walk is the beginning of something life-changing.

Your heart condition is part of your story, but it doesn't have to be your whole story.

Andy hopes to participate in the 2027 Marji Gesick 50-mile race alongside his son, but the event sold out quickly.

If you're registered but become injured, have a change of plans, or can no longer participate, Andy would love to hear from you if you're willing to transfer your entry.

Contact Andy: Andy.Czechanski@grandchutewi.gov

Please coordinate any entry transfer through the race organizers and follow their official transfer rules.

What We DiscussA Message for Anyone Living with Congenital Heart DiseaseHelp Andy and His Son Get to the Starting Line!

40+ Whole Foods, 100 Miles — Week 4: CBD & Ultrarunning: Separating Fact from Fiction

What does science really tell us about CBD, pain relief, sleep, and recovery? And what should ultrarunners know before adding CBD to their routine?

In Week 4 of 40+ Whole Foods, 100 Miles, we're taking a closer look at cannabidiol (CBD), exploring its history, the science behind its potential benefits, and the questions that endurance athletes should be asking.

CBD has become a popular wellness product, with claims ranging from reduced soreness and inflammation to better sleep and faster recovery. But personal experiences, marketing claims, and scientific evidence don't always tell the same story.

In this episode, we explore:

• CBD and pain relief: What clinical research suggests about CBD for acute pain, chronic pain, and localized conditions—and where evidence remains limited or inconsistent.

• Ultrarunning and recovery: What we know about CBD, post-workout soreness, muscle recovery, sleep, and athletic performance.

• CBD versus THC: Understanding the difference between these cannabinoids, including their effects and potential risks.

• The history of cannabis in America: How cannabis became restricted, how the 2018 Farm Bill changed the legal status of qualifying hemp, and why CBD regulation remains complicated.

• CBD and safety: Potential side effects, liver concerns, medication interactions, product quality, and the risk of THC contamination.

• Beyond painkillers: We also examine traditional pain relievers such as ibuprofen and emerging research into other recovery approaches, including palmitoylethanolamide (PEA). Natural doesn't automatically mean safe, and promising early research doesn't guarantee real-world benefits.

The biggest takeaway? Being an informed runner means asking questions, examining the evidence, and understanding the risks before believing every promise attached to a supplement.

Whether you're training for your first ultramarathon or preparing to run 100 miles, your recovery strategy should be based on more than hype. It should reflect your individual needs, your health, and the best available evidence.

The strongest runner is an informed runner.

Note: This episode is for educational purposes only and isn't medical advice. CBD research is still developing. CBD can interact with medications and may affect the liver. Consult a qualified healthcare professional before using it, particularly if you have a medical condition or take medication. Competitive athletes should also check current anti-doping rules and product contamination risks.

Connect with Josh Sain and Running Miles with Heart Disease CHD

Facebook: https://www.facebook.com/runningmileschd/

Instagram: https://www.instagram.com/runningmileschd/

Team RunRun Coaching: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Listen on Spotify: https://open.spotify.com/show/6IjLmfQpEqPbHwX8wNrMyt

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 CHD
Facebook: 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

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

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

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

🏃 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.

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: http://www.katemihevcedwards.com/
Precision Performance & Physical Therapy: http://www.precisionpt.org/
RUNsource / Fast Bananas: http://www.fastbananas.com/
Instagram: @katemihevcedwards | @precisionpt_atl | @FBrunsource
LinkedIn: Kate Mihevc Edwards — linkedin.com/in/kate-mihevc-edwards
Podcast: Interdisciplinary Case Miles — available on major podcast platforms.

Atlanta Clinic: 1145 Zonolite Rd #10, Atlanta, GA 30306
Serenbe Clinic: 11090 Serenbe Lane #310, Chattahoochee Hills, GA 30268
Phone: 404-343-3314
Email: 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

🎙️ 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 Coach
Running 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

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

Fasting & Ultra Running: Does It Help or Hurt?

What happens when you combine fasting with one of the most demanding forms of exercise on the planet?

In this episode of Running Miles with Heart Disease CHD, we take a deep look at fasting and ultra-endurance running and ask a question that doesn't have a simple yes-or-no answer: Is fasting helping an ultrarunner become healthier—or could it actually interfere with training, recovery and long-term health?

Fasting has become increasingly popular, with people using everything from 12- or 16-hour eating windows to 24-, 30-, 45-hour or even longer fasts. But what happens when you're also asking your body to train for a 50K, 50-mile, 100K or 100-mile race?

We explore the potential benefits of fasting, including weight management, metabolic health and increased reliance on fat for fuel. Research suggests that exercising in a fasted state can increase fat oxidation, particularly at lower and moderate intensities, but whether those metabolic changes actually translate into better endurance performance remains uncertain.

We also look at the other side of the equation: fueling enough to support the demands of ultra training.

Could restricting your eating window make it harder to consume enough calories, carbohydrates, protein and micronutrients? Could repeated under-fueling interfere with muscle maintenance, glycogen restoration, recovery, sleep, hormones, bone health or immunity?

That brings us to Relative Energy Deficiency in Sport (REDs). The International Olympic Committee recognizes that problematic low energy availability can affect both male and female athletes and can impair multiple body systems, increase injury risk and decrease performance.

We also tackle one of the biggest questions for ultrarunners:

How long is too long to fast?

Is a 12-hour overnight fast fundamentally different from 24 hours? What about 30 or 45 hours? Is there actually scientific evidence that tells an ultrarunner when fasting crosses the line from a potentially useful nutritional strategy into something that could compromise recovery or health?

And what about after the race?

Should an ultrarunner immediately prioritize carbohydrates, protein, fluids and recovery nutrition after a 50- or 100-mile race—or could there ever be a reason to fast during the post-race recovery period?

Current research in athletes does not establish one universal fasting duration that is safe or harmful for every athlete. Studies of intermittent fasting combined with exercise have generally found that performance can sometimes be maintained, but some research also finds reductions in fat-free mass, and the evidence is limited when it comes specifically to elite endurance and ultramarathon athletes.

Ultimately, this episode isn't about declaring fasting good or bad.

It's about asking a more important question:

Are you giving your body enough energy to handle the training you're asking it to do?

Because becoming a better ultrarunner isn't just about how much stress you can tolerate. It's also about how well you can fuel, recover, adapt and stay healthy enough to keep running for years to come.

Listen in as we separate the science from the hype and explore whether fasting has a place in the world of ultra-endurance running.

runningmileschd@gmail.com

Josh Sain – Team RunRun Coaching Profile:
https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Running Miles with Heart Disease CHD – Facebook:
https://www.facebook.com/runningmileschd/

Running Miles with Heart Disease CHD – Instagram:
https://www.instagram.com/runningmileschd/

🎙️ Ultrarunning Nutrition: How to Fuel Your 50K, 100K & 100-Mile Race with Todd Reinkemeyer

What should you actually eat and drink when you're training for—or racing—an ultramarathon?

In this episode of Running Miles with Heart Disease CHD, Josh sits down with Todd Reinkemeyer, a Registered Dietitian Nutritionist (RDN), NASM-certified personal trainer, UESCA-certified ultramarathon coach, ultramarathon runner, and founder of Off Trail Coaching.

Todd has personally completed a 50-mile, 100K, and 100-mile ultramarathon, giving him both the professional nutrition knowledge and firsthand experience to understand what happens when a race gets really long.

This conversation covers one of the most important—and sometimes confusing—parts of ultrarunning: fueling your body for hours and hours of running.

We talk about:

🏃 Whole Foods vs. Sports Nutrition
Can you maintain a healthy, whole-food-focused diet while still using gels, gummies, sports drinks, and other processed carbohydrates during races? Todd explains why these don't have to conflict.

🍚 How Many Carbs Do You Really Need?
Todd discusses the importance of reaching at least 60 grams of carbohydrates per hour during ultramarathons and why longer races require athletes to think about total calories—not just carbohydrates.

🥤 Hydration & Electrolytes
Learn how dehydration and heat can contribute to GI problems, how to estimate your sweat rate, and why sodium replacement needs to be individualized.

🍯 Real Food During an Ultra
White rice, potatoes, oatmeal, bread, fruit, honey, maple syrup—and even Sour Patch Kids! We discuss when real food makes sense and why something that wouldn't normally be part of your everyday diet can have a purpose during a long race.

🤢 GI Problems & Training Your Gut
Why do so many ultrarunners struggle with their stomachs? Todd explains how to train your gut just like you train your legs and why you should never introduce new foods on race day.

⚡ Caffeine During Long Races
When should you use caffeine during a 100-mile race? Todd explains why saving some caffeine for the middle of the night can be particularly valuable.

😴 Dirt Naps & the 100-Mile Low
We talk about the reality of racing for 20–30+ hours, the value of short 5–10 minute naps, and what Todd experienced around miles 75–80 of his own 100-miler.

🍽️ The Biggest Fueling Mistake First-Time 100-Milers Make
One of the biggest mistakes is getting behind on calories early—when you feel great and don't think you need to eat. Todd explains why trying to make up that deficit later can be extremely difficult.

📈 Training for a 100-Miler
We also discuss weekly mileage, back-to-back long runs, race-specific training, nighttime running, terrain, and why gradually building volume is more important than simply chasing a huge mileage number.

Most importantly, Todd explains that nutrition is something you have to practice. Your long training runs aren't just preparing your muscles and cardiovascular system—they're also an opportunity to figure out what your stomach can tolerate for hours on the trail.

Whether you're preparing for your first 50K or dreaming about your first 100-miler, this episode is packed with practical strategies you can take into your next long run.

Todd Reinkemeyer, RDN is a Registered Dietitian Nutritionist, NASM-certified personal trainer, UESCA-certified ultramarathon coach, ultramarathon runner, and founder of Off Trail Coaching.

He works with endurance athletes on training, nutrition, and performance while bringing his own experience as an ultramarathon runner to the coaching process.

Website: offtrailcoaching.com
Instagram: @offtrailcoaching
Email: todd@offtrailcoaching.com

Looking for help with your ultramarathon training or nutrition? Reach out to Todd through Off Trail Coaching.

🏃‍♂️ TRAIN YOUR ENGINE: How Ultra Runners Can Improve VO₂ Max at Any Age

What if the key to becoming a better ultra runner isn’t simply running more miles—but building a bigger, more powerful aerobic engine?

In this episode, we take a deep dive into VO₂ max training for runners and ultra runners, including why VO₂ max still matters even when your goal is to run 50K, 100K, or beyond.

We explore what happens when experienced endurance athletes hit a performance plateau and whether a strategically placed block of high-intensity training can provide the stimulus needed to break through. Research in elite cross-country skiers has shown that a short, concentrated high-intensity block can improve important performance markers—even when VO₂ max itself doesn’t change significantly.

🔥 We break down the workouts that can help build your engine, including longer VO₂ intervals, shorter interval formats, hill repeats, and different ways of accumulating time near VO₂ max.

One fascinating area of research compares 4×4, 4×8, and 4×16-minute intervals. In one study of trained cyclists, the 4×8-minute format produced the greatest overall improvements in VO₂peak and other physiological performance measures. That doesn’t mean 4×8 is magically the best workout for every runner—but it provides an important lesson: more suffering isn’t necessarily better; the amount of quality work you can accumulate matters.

We also discuss the 6-day high-intensity microcycle used in elite endurance athletes: three consecutive days of hard interval training, a recovery day, followed by two more hard sessions, followed by several days of reduced training. This is an advanced strategy—not a prescription for the average ultra runner—but it demonstrates what can happen when high-intensity work is deliberately concentrated and followed by recovery.

🧬 Why does one runner respond dramatically while another barely improves?

We explore the genetics of VO₂ max trainability and why people can respond very differently to the same training program. The HERITAGE Family Study estimated that about 47% of the variability in VO₂ max training response had a familial/genetic component—but that also means a large portion is influenced by other factors.

And for ultra runners, VO₂ max is only part of the equation.

We dive into the concept of durability—your ability to continue producing quality movement and maintaining efficiency after hours of fatigue. A huge VO₂ max is great, but an ultra runner also needs a chassis capable of using that engine late in a race.

We discuss:

🏔️ VO₂ max vs. ultra-running durability
🔥 Why hard workouts feel so difficult—and why they can be worth it
⏱️ How long your intervals should actually be
❤️ How much high-intensity training is enough
🛌 Why recovery is part of the workout
🏃‍♂️ How to fit VO₂ training around long runs
💪 The role of strength and muscular durability
🧬 Why some athletes respond differently than others
📈 How to break through a training plateau
⛰️ Where altitude training fits into the bigger picture

Most importantly, we talk about training the engine without destroying the chassis.

Ultra running requires enormous endurance, but that doesn’t mean ultra runners should ignore speed, aerobic power, or VO₂ max. The goal is to build an engine that can produce power—and a body durable enough to keep using it when the race gets long.

Because we're not just training for the next race.

We're training to become stronger runners for years to come.

🎙️ Running Miles with Heart Disease CHD

#UltraRunning #UltrarunningTraining #VO2Max #RunningTraining #EnduranceRunning #TrailRunning #RunStrong #Longevity #RunningMilesWithHeartDisease

Ultrarunner Recovery: What Actually Works After a Long Run or Race?

Recovery is just as important as the miles we put in. After a long training run or an ultramarathon, your body needs time, energy, hydration, sleep, and proper nutrition to repair itself and prepare for the next challenge. But with so many recovery products and techniques available, what actually works?

In this episode, we explore the best evidence-based ways ultrarunners can recover after a long run or race, including 50Ks, 50-mile races, 100-milers, and even 200-mile events.

One of the biggest takeaways is that recovery doesn't always mean doing more. Active recovery such as easy cycling, swimming, or running may help an athlete feel better, but research has not consistently shown that it accelerates muscle repair or reduces muscle damage compared with simply resting. Sometimes the best recovery strategy is genuinely taking the day off and listening to your body.

Sleep may be the most important—and most overlooked—recovery tool. After a demanding run or race, prioritizing quality sleep gives the body an opportunity to repair muscle tissue, restore energy, regulate hormones, and support the immune system. Before spending hundreds or thousands of dollars on recovery equipment, athletes should make sure they're getting adequate sleep.

We also explore physical recovery techniques such as massage, cold-water immersion, compression, foam rolling, mobility, sauna, red-light therapy, and warm or Epsom-salt baths. Some have promising evidence for reducing soreness or improving how athletes feel, while others have limited evidence. The important question is whether these methods actually improve physiological recovery or simply make us feel better.

Nutrition is another major piece of recovery. After a long run or race, athletes need to replace depleted carbohydrate stores, provide protein for muscle repair, and replace fluids and electrolytes lost through sweat. Whole foods can provide these nutrients while also supplying vitamins, minerals, polyphenols, antioxidants, and other compounds that may support recovery.

We look at recovery-focused foods including berries, tart cherries, pomegranate, leafy greens, colorful vegetables, beans and legumes, whole grains, fish, nuts, seeds, extra-virgin olive oil, herbs, and spices. We also explore specific food combinations that may help with muscle recovery, soreness, inflammation, glycogen restoration, and overall health.

But inflammation isn't automatically bad. Exercise creates an inflammatory response that is part of the body's normal adaptation and repair process. The goal isn't necessarily to eliminate inflammation, but to support the body's ability to recover and appropriately resolve that response.

We also discuss an important warning for endurance athletes: the risks of trying to push through pain and fatigue, including the potential dangers of NSAID use during prolonged endurance events.

Ultimately, recovery may be much simpler than the fitness industry makes it seem: sleep well, eat enough real food, replace fluids and electrolytes, give your body time to recover, and use additional recovery tools selectively rather than assuming every gadget or technique is necessary.

After a 100-mile race, the goal isn't to see how quickly you can start training again. The goal is to recover well enough that you can continue running healthy for years to come.

🏃 Running Coach: Josh Sain — Team Run Run
https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

📧 Podcast: RunningMilesCHD@gmail.com

Running Miles with Heart Disease CHD
Helping runners understand that having heart disease doesn't necessarily mean giving up on the sport you love.

Connect With Josh

🏃‍♂️ Running Miles with Heart Disease CHD 🎙️
Episode: Fueling Your Body, Diabetes & Endurance Running with MeganRobinson

Today on Running Miles with Heart Disease CHD, I’m joined by MeganRobinson, MS, RD, CDCES, CSSD, LDN, a Registered Dietitian Nutritionist,Board-Certified Specialist in Sports Dietetics, Certified Diabetes Care andEducation Specialist, Level 1 RRCA Running Coach, and UESCA Certified Strengthand Conditioning Coach.

Megan has decades of experience in nutrition and endurance sports, andshe is a lifelong runner who has completed the Boston Marathon nine times and a50-mile ultramarathon. Through MeganSportsRD, she works with runners andathletes on sports nutrition, fueling, hydration, recovery, race-daypreparation, and distance running. She also specializes in nutrition coachingfor athletes with Type 1 diabetes.

In this episode, Megan and I talk about:

🔹 Prediabetes, Type 1 and Type 2 Diabetes
We discuss the differences between these conditions and what endurance athletesneed to understand about diabetes, insulin, exercise, and nutrition.

🔹 Fueling for Endurance Training
How much carbohydrate runners may need during training and racing, whycarbohydrates are so important for endurance performance, and why under-fuelingcan hurt recovery and performance.

🔹 Training Your Gut
Why practicing your race-day nutrition during training can help your bodybecome accustomed to taking in fuel while running.

🔹 Nutrition for Different Training Intensities
How your nutritional needs can change depending on whether you're resting,doing an easy workout, completing a hard training session, or racing.

🔹 Whole Foods vs. Race Fuel
Why eating healthy doesn't mean avoiding carbohydrates, and why enduranceathletes sometimes need easier-to-digest carbohydrates during high-volumetraining and racing.

🔹 Type 1 Diabetes and Running
Megan explains some of the challenges athletes with Type 1 diabetes face whencombining insulin, exercise, carbohydrates, hydration, and long-distancerunning.

🔹 Under-Fueling and Injury
We discuss why consistently not eating enough can affect recovery, energy,performance, and potentially increase the risk of problems such as bone stressinjuries.

🔹 Hydration and Recovery
We talk about hydration, electrolytes, post-race nutrition, and the importanceof replacing the fluids and energy used during a long race.

🔹 Supplements
Megan shares her perspective on supplements, including when certain supplementsmay be useful and why athletes should not automatically take something simplybecause it is marketed to runners.

About Megan Robinson

Megan provides individualized sports nutrition and distance runningcoaching through MeganSportsRD, LLC.

Her services include:

• One-on-one sports nutrition coaching
• Daily meal and fueling planning
• Hydration planning
• Nutrition for recovery and injury
• Managing gut issues during training
• Food allergies and dietary restrictions
• Supplement guidance
• Nutrition timing before, during, and after workouts
• Travel nutrition planning
• Nutrition coaching for athletes with Type 1 diabetes
• Team sports nutrition workshops
• Distance running coaching
• Individualized training and nutrition plans
• Race-day consultations covering taper week, race-day preparation, fueling,hydration, and pacing

Connect with Megan

🌐 Website: https://www.megansportsrd.com/

📧 Email: megansportsRD@gmail.com

📸 Instagram: @megansportsrdn

📘 Facebook: @megansportsRD

💼 LinkedIn: Megan Robinson, MS, RD, CDCES, CSSD, LDN

Megan also works with The Diabetes Training Camp as a runningcoach and sports dietitian.

A huge thank-you to Megan Robinson for joining me and sharing herknowledge about nutrition, diabetes, fueling, and endurance running.

🎙️ Listen to the full episode of Running Miles with Heart Disease CHDand share it with another runner who could benefit from this conversation!

How to Live Longer for Free: 20 Longevity Tips for Ultra Runners

What if the best longevity tools aren't expensive supplements, biohacks, or fancy technology—but things you can do every day for free?

In this episode of Running Miles with Heart Disease CHD, we explore 20 evidence-based ways to improve longevity and healthspan, with a special focus on runners and ultra runners. The goal isn't just to live longer—it's to stay healthy, strong, independent, and active for as many years as possible.

•

Build your aerobic fitness – Consistent cardiovascular exercise is one of the strongest lifestyle factors associated with longevity.

•

Move every day – Walking and everyday activity matter, even on non-running days.

•

Strength train – Maintain muscle, strength, bone health, and physical independence.

•

Protect your muscle – Muscle becomes increasingly important as we age.

•

Eat quality foods – Emphasize vegetables, fruits, whole grains, beans, and minimally processed foods.

•

Get enough protein – Support recovery and preserve muscle, especially as you get older.

•

Don't rely on fasting – Eating windows aren't magic; nutrition quality and adequate fueling matter.

•

Prioritize sleep – Sleep is essential for recovery, brain health, metabolic health, and overall well-being.

•

Recover from training – Adaptation requires recovery. More training isn't always better.

•

Manage chronic stress – Long-term stress can negatively affect multiple systems involved in healthy aging.

•

Stay socially connected – Strong relationships and community are important components of a healthy life.

•

Don't smoke – Avoiding tobacco is one of the most powerful things you can do for long-term health.

•

Limit alcohol – Less alcohol generally means fewer long-term health risks.

•

Maintain a healthy body composition – Avoid excess body fat while preserving muscle and strength.

•

Know your health numbers – Pay attention to blood pressure, cholesterol, blood sugar, and other important health measures.

•

Don't chase every supplement – Expensive longevity supplements aren't a substitute for proven fundamentals.

•

Be skeptical of biohacks – Some popular interventions may have benefits, risks, or effects that depend on the individual and timing.

•

Train for the long game – For ultra runners, sustainable training is more important than constantly increasing mileage.

•

Keep your brain active – Continue learning, challenging yourself, and staying mentally engaged.

•

Have purpose and meaningful goals – A long life is more valuable when you have reasons to get up and keep moving.

We'll also ask an important question: Can ultra running actually help us live longer—and can too much training potentially work against us?

The research suggests that longevity isn't about finding one magic intervention. It's about building a lifestyle that supports cardiovascular fitness, muscle, nutrition, sleep, recovery, mental health, and meaningful relationships.

For ultra runners, the ultimate goal isn't simply to finish the next 50K, 100K, or 100-miler.

It's to still be running decades from now.

🎙️ Running Miles with Heart Disease CHD

🏃‍♂️ Coaching: Team RunRun – Josh Sain

📧 Email: runningmileschd@gmail.com

20 Free Longevity Tips

100 Miles Starts in the Mind: Meditation, Mindfulness, Visualization & the Power of Belief

What if your biggest limitation isn't your body—but the story you've been telling yourself about what your body can do?

In this episode of Running Miles with CHD, we explore meditation, mindfulness, visualization, mental rehearsal, manifestation, intuition, and the idea of becoming the person capable of achieving the goal you've been dreaming about.

For an ultra runner, the race begins long before the starting line—with preparation, belief, attention and the ability to respond when things get difficult.

We explore how mindfulness can help athletes step away from negative thought spirals instead of fighting them. Recognize what's happening, release the judgment, and reconnect with the task in front of you.

When you're at mile 60 thinking, "I still have 40 miles to go," what happens when you return your attention to your breathing, your body, your surroundings and the next step?

We also explore visualization and mental rehearsal. Instead of only imagining the finish line, what if you mentally rehearse the difficult moments—the fatigue, doubt, weather, pain and moments when you want to quit—and practice how you'll respond?

We dive into Dr. Joe Dispenza's Breaking the Habit of Being Yourself: becoming aware of automatic patterns, changing habitual thoughts and emotions, creating a vision of your future self, and using meditation and mental rehearsal to practice becoming that person.

We also explore manifestation and the idea of experiencing a future before it happens. Where does manifestation overlap with visualization, expectation, goal setting and behavior—and where does it become a philosophical or spiritual belief rather than established science?

And what about intuition or the "sixth sense"? Is it something beyond conscious thought, or could some experiences of intuition come from the brain recognizing patterns and information we've accumulated?

Most importantly, this episode is about how to apply these ideas to ultra running:

• Morning meditation and visualization
• Creating a picture or goal reminder
• Visualizing your race and your future self
• Mentally rehearsing difficult sections
• Mindfulness during long runs
• Using breath and attention when things get difficult
• Building a consistent meditation habit
• Staying present instead of focusing on miles remaining
• Turning "I can't" into "What can I do next?"

The goal isn't to convince you that thinking about a finish line guarantees you'll reach it.

The question is:

What if believing you can become the person capable of doing something is the first step toward becoming that person?

Train your body. Train your mind. Prepare for adversity. Visualize the future—and then come back to the present moment and take the next step.

Dr. Joe Dispenza — Books, meditation resources and Breaking the Habit of Being Yourself:
https://drjoedispenza.com/

Joe Dispenza on Spotify:
https://open.spotify.com/show/6P28vDZvRGOftyqrdo4u8S

Dr. Tara Swart — Neuroscience, visualization and manifestation:
https://www.taraswart.com/

Vishen Lakhiani — Meditation, visualization and personal transformation:
https://www.vishen.com/

Deepak Chopra — Meditation, mindfulness and consciousness:
https://www.deepakchopra.com/

This episode discusses scientific research alongside philosophical and spiritual ideas. Meditation and visualization can complement physical preparation, but they don't replace appropriate training, recovery, nutrition or professional medical care.

Explore Further

Josh Sain
🎙️ Owner & Host,Running Miles with Heart Disease CHD North Carolina | Raleigh Area
Email: runningmileschd@gmail.com
Instagram: https://www.instagram.com/runningmileschd/
Facebook: https://www.facebook.com/runningmileschd/
Coach: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Virginia Adventures: The Races, Trails & Community Behind Central Virginia's Ultra Scene

What makes a great race? Is it the course, the challenge, the aid stations—or the people who create an experience that keeps runners coming back?

In this episode of Running Miles with CHD, Josh talks with Dan Pulskamp, owner and race director of Virginia Adventures, about the races, the trails, the challenges of race directing, and the community behind the events.

Virginia Adventures was created in 2014 with the goal of bringing high-quality trail races to Central Virginia while creating a family-oriented experience through partnerships with Virginia State Parks, local trails, businesses and the community. Dan serves as race director, course designer, timer and organizer, while his family also plays a major role behind the scenes.

We talk about the Virginia Adventures race lineup, including:

🏃 Willis River Fat Ass — a challenging winter trail adventure with creek crossings and tough conditions.

🌲 James River Trail Runs — one of the most scenic races in the series, with 10-mile, 50K and 50-mile options.

🚂 Night Train Ultra Marathon — the signature event, featuring nighttime running across the historic High Bridge Trail.

🚂 Freight Train Ultra Marathon — a 100K, 50K and half-marathon experience on the historic rail trail.

🔥 High Bridge Challenge — a unique challenge combining Night Train and Freight Train in the same calendar year.

🌳 Dogwood Ultra Marathon — a timed loop event with longer-duration options for runners looking to push their endurance.

🎃 Pawpaw 5 & 10 Miler and Piedmont 8-Hour Run — approachable events that welcome newer trail runners and families.

The conversation also explores Virginia Adventures' philosophy of inclusion, volunteer-powered races, adaptive athletes, veterans, families, local businesses, race logistics, weather challenges, aid stations and what it takes to put on an ultramarathon.

If you're looking for your first trail race, your first ultra, a 100K challenge, or simply a beautiful place to run, Virginia Adventures has something worth exploring.

🌐 Website: Virginia Adventures

📘 Facebook: Virginia Adventures on Facebook

📸 Instagram: Follow Virginia Adventures through the Instagram link on their official website: Virginia Adventures

🎥 YouTube: The official Virginia Adventures website also links to its YouTube channel.

🏞️ Virginia State Parks — Many Virginia Adventures races take place in or around Virginia's beautiful state parks.

📋 Race Calendar & Registration: Virginia Adventures Race Calendar

📍 Contact Virginia Adventures: Richmond, Virginia | (757) 784-8730

Thanks for listening, and as always:

Keep running. Keep exploring. Keep pushing your limits.

Find Virginia AdventuresAdditional Resources

🥑 Keto & Ultra Running: Fueling Your Body From the Kitchen to the Trail

What should a low-carb or ketogenic ultrarunner actually eat—not just during a race, but every day?

In this episode, we take a deep look at whole-food nutrition for the ultrarunner, from the grocery store and kitchen to the trail. We explore nutrient-dense foods such as beef, chicken, salmon, eggs, low-carbohydrate vegetables, avocados, olives, nuts, seeds, berries, cheese and other minimally processed foods.

We discuss why foods such as pumpkin seeds, walnuts, pecans, macadamias, hemp hearts and fatty fish can provide concentrated calories, protein, healthy fats and important micronutrients while remaining relatively low in carbohydrates.

But eating keto isn't simply about adding more fat. We also explore the importance of getting enough total calories, protein, electrolytes, vitamins, minerals and fluids, particularly when training for 50K, 50-mile, 100K and 100-mile events.

We look at practical ways to build meals around whole foods:

🥚 Breakfast
🥩 Lunch
🐟 Dinner
🥜 Snacks
🏃 Pre-run nutrition
🔄 Post-run recovery
🎒 Long-run and race nutrition

We also discuss meal preparation, grocery shopping, batch cooking and how to make a whole-food approach sustainable during a busy training schedule.

One of the biggest attractions of keto for endurance athletes is increased fat oxidation. Research consistently shows that low-carbohydrate/ketogenic diets can substantially increase the body's ability to use fat for fuel. However, greater fat burning does not automatically mean better race performance. Recent systematic reviews have found mixed or neutral effects on endurance performance, while some evidence suggests high-intensity and repeated hard efforts can be more challenging when carbohydrate availability is low.

We discuss the idea of metabolic flexibility—being able to use different fuel sources according to the demands of training and racing rather than treating nutrition as a one-size-fits-all system.

We also discuss electrolyte changes during carbohydrate restriction, GI tolerance, inadequate calorie intake and the possibility of unintentionally under-fueling. The goal isn't to promote keto as the perfect diet. It's to help runners understand what the research says, where the uncertainties are, and how to experiment responsibly during training.

For ultramarathoners, the International Society of Sports Nutrition recommends an individualized, periodized, food-first approach and emphasizes adequate calories and protein; it also notes that evidence supporting ketogenic diets specifically for improving ultramarathon performance remains lacking.

We also examine practical trail foods and preservation. Nuts and seeds are naturally portable, while foods such as cooked meat, eggs and soft cheeses require careful temperature control. USDA guidance states that perishable foods should generally be refrigerated within 2 hours—or 1 hour when temperatures exceed 90°F.

Remember: Always test your nutrition strategy during training before race day. What looks perfect on paper may not agree with your stomach at mile 50.

Sports Nutrition & Ultrarunning:
International Society of Sports Nutrition — Ultra-Marathon Nutrition Position Stand

Keto & Endurance Research:
PubMed — Ketogenic Diets and Endurance Runners Systematic Review

PubMed — Low-Carbohydrate/Ketogenic Diets and Aerobic Performance

Whole-Food Nutrition:
Harvard Nutrition Source — Healthy Fats

Harvard Nutrition Source — Vegetables & Fruits

Food Safety:
USDA Food Safety Basics

This episode is for educational purposes and isn't individualized medical or nutrition advice.

🏃‍♂️ From the Kitchen to the Trail🔥 The Fat-Adaptation Question⚠️ Don't Forget the Risks🧀 Real Food on the Trail📚 Resources

Dr. Jami Dulaney: Heart Health, Metabolic Health & Ultrarunning

What happens when a cardiologist who has spent decades treating heart disease begins questioning the traditional approach to nutrition and health? In this episode, I sit down with Dr. Jami Dulaney, a cardiologist, endurance athlete, and ultrarunner who has spent her career exploring the connection between nutrition, metabolic health, cardiovascular health, and longevity.

Dr. Dulaney shares the personal family history that led her to cardiology and explains how running eventually grew from a way to stay fit into marathons, Ironman triathlons, swimrun, trail running, and ultimately ultramarathons. She recently completed a 100-mile race, giving her a unique perspective as both a physician and endurance athlete.

We dive deep into nutrition and endurance fueling, including her evolution from a whole-food, plant-based approach to her current low-carbohydrate, high-fat approach. She explains her experiences with traditional high-carbohydrate race fueling, the highs and lows she experienced with gels, and why she began experimenting with lower carbohydrate intake during training and racing.

We also discuss metabolic health, insulin resistance, inflammation, cholesterol, LDL, ApoB, Lp(a), triglycerides and HDL, and why Dr. Dulaney believes athletes shouldn't assume that being lean and extremely fit automatically means they are metabolically healthy.

For runners, one of the most important parts of our conversation is knowing when to push through normal fatigue and when to stop. Dr. Dulaney talks about warning signs such as chest pain, jaw or shoulder pain, unusual shortness of breath, dizziness, weakness, abnormal heart rhythms, and cold or clammy sweating—and why athletes should never ignore those symptoms simply because they're accustomed to discomfort.

We also talk about family history, cardiovascular screening, calcium scores, training with a known cardiac condition, hydration, recovery, and the long game of staying healthy enough to continue running for decades.

And her advice to an ultrarunner who wants to still be running at 70 is simple: take care of yourself, pay attention to your metabolic health, prioritize recovery, and don't take your health for granted.

Website & Medical Practice:
Dr. Jami Dulaney, MD

Jami Dulaney MD Wellness Podcast:
Listen to the Jami Dulaney MD Wellness Podcast

Apple Podcasts:
Jami Dulaney MD Wellness Podcast on Apple Podcasts

Email: jami@doctordulaney.com

Social Media:
Facebook, Instagram & X: @jaimeladulaney

Practice: Dr. Dulaney's practice combines internal medicine, cardiology, nutrition education, wellness, and lifestyle-focused care.

This podcast is for educational and informational purposes only and is not medical advice. Always consult your own qualified healthcare professional regarding your individual health and exercise decisions.

Connect with Dr. Jami Dulaney