Running Miles With Heart Disease CHD

1. Persistent fatigue that doesn’t match your trainingIt’s normal to feel tired during heavy blocks, but if you’re constantly drained—even on easy days or after rest—it can point to low energy availability. Your body simply doesn’t have enough fuel to recover.2. Declining performance despite consistent trainingIf your pace is slowing, long runs feel harder than they should, or you’re not adapting to training, underfueling might be the culprit. Without enough calories, your body can’t rebuild stronger.3. Frequent illness or lingering injuriesLow energy intake weakens immune function and slows tissue repair. Repeated colds, nagging injuries, or things like stress fractures can be tied to chronic under-eating.4. Hormonal disruptionsIn endurance athletes, this can show up as missed or irregular periods (linked to Relative Energy Deficiency in Sport), low libido, or other hormonal imbalances. It’s a serious sign your body is conserving energy for survival rather than performance.5. Constant hunger or, paradoxically, loss of appetiteYou might feel ravenous all the time—or the opposite, where your hunger cues become blunted. Both can happen when your body is out of sync from long-term calorie [email protected]://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

1. Train Your Gut (Seriously)GLP-1s slow digestion, which can make race-day fueling uncomfortable or inadequate. During training:Practice eating carbs at race intensity (30–60g/hour minimum; some ultras go higher).Use the exact fuels you’ll race with.Expect a longer adaptation period than usual.Solid food may sit heavy. Lean on:Sports drinks, gels, carb mixesSimple carbs (rice-based snacks, bananas, broth)Avoid high-fat or high-fiber foods mid-raceLiquids are often better tolerated when gastric emptying is slowed.GLP-1s can reduce thirst cues too.Set a schedule (don’t rely on “feeling thirsty”)Include sodium (300–600 mg/hour depending on conditions)Watch for signs of dehydration or hyponatremiaSome runners:Skip or delay a dose leading into race dayTime injections to minimize peak side effectsThis should always be discussed with your healthcare provider—especially for diabetes management.Because appetite is suppressed:You may underfuel before the race without realizing itFocus on carb loading even if you’re not hungryTrack body weight, fatigue, and recovery markers during trainingLow energy availability over time can hurt performance and health.GLP-1 meds change the fueling equation more than most runners expect. The biggest risk in an ultra isn’t the drug itself—it’s underfueling and GI distress. Treat nutrition like a core part of your training, not an afterthought.If you want, I can help you build a sample race fueling plan tailored to your pace, distance, and which GLP-1 you’re on.2. Prioritize Liquid & সহজ-to-digest Calories3. Be Proactive About Electrolytes & Hydration4. Adjust Medication Timing (with your clinician)5. Monitor Energy Availability & Bonking RiskBottom lineThe provided sources offer a medical and athletic guide to peptide therapy, specifically focusing on its role in muscle growth, fat loss, and injury recovery. These biological signaling molecules, such as CJC-1295, Ipamorelin, and BPC-157, are highlighted for their ability to stimulate natural growth hormone production and accelerate tissue repair. The texts compare various administration methods, including subcutaneous injections and oral supplements like collagen, while emphasizing the importance of physician supervision to manage risks like immunogenicity. Furthermore, the documents detail the legal and regulatory landscape, noting that while these substances offer performance benefits, many are prohibited by organizations like WADA. Strategic peptide stacking is also explored as a method to achieve synergistic results for enhanced physical resilience and [email protected]://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

1. Train your brain like you train your bodyMental toughness improves with repetition under stress. During long runs, deliberately practice staying calm when you’re uncomfortable—fatigue, boredom, bad weather. This is tied to concepts from cognitive behavioral techniques, where you notice negative thoughts (“I can’t keep this pace”) and actively reframe them (“Just get to the next mile marker”).2. Break the race into small, manageable chunksThinking about 50–100 miles all at once can crush motivation. Elite ultrarunners often use “aid station to aid station” thinking. This aligns with the goal setting theory—short, achievable goals keep your brain engaged and reduce overwhelm.3. Practice discomfort intentionallyYou don’t want every run to be miserable—but some should be strategically hard. Run in heat, hills, or when slightly fatigued. This builds resilience and taps into stress inoculation, where controlled exposure to stress improves your ability to handle bigger challenges later.4. Develop a strong “why”When things fall apart at mile 70, motivation matters more than fitness. Whether it’s personal growth, competition, or proving something to yourself, having a clear purpose helps anchor you. Many runners draw inspiration from figures like David Goggins, who emphasizes identity and purpose as drivers of endurance.5. Master your self-talk and emotional controlYour inner dialogue can either drain you or carry you forward. Practice using simple, repeatable cues like “steady,” “relax,” or “forward.” This connects to the self regulation framework—controlling attention and emotions under pressure is a core part of endurance [email protected]://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

The Dosing FormulaTo determine how many minutes you need in front of a device to hit a specific target, use the following calculation:[Irradiance (mW/cm2) × Time (seconds)] ÷ 1,000 = Surface Dose (J/cm2)For example, if your device provides an irradiance of 50 mW/cm2 at 12 inches and you want to receive a dose of 15 J/cm2, you would need to treat the area for 300 seconds (5 minutes).

[email protected]://teamrunrun.com/coach/josh-sain-raleigh-running-coach/Foot strength so important please find room for it in your routine!

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/[email protected]://zoe.com/en-us?srsltid=AfmBOoqjT4qNnbnNJi1kpjJAoyTcrw9I6BPRe9PVyBOf55KR7EdXzEaS

https://youtu.be/B1LMKwEZ5mo?si=BEGFm6YEmEZikyMphttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

[email protected]://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

you can reach me at [email protected] https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/alternatives to trytart cherryturmericcaffeine

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/[email protected]

[email protected] pills - RE-LYTE or Salt stickelectrolyte drink mix - LMNT or go to the feed.com and try some different ones to try

[email protected]://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

https://thefeed.com

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/email- [email protected]

Please put sleep before training! Eat clean whole food!Exercices 30 to 40 per day!Meditation!Socializing!These 5 things can help you live a long healthy life!5 Things I would do different to have a better race if I was to do it again!1. stretch the legs and calf muscles! I say that as I had achilles tendonitis and during the week seem to hurt more if I would stretch so that is why I decided not to stretch, but in the end maybe I should have my legs would have worked better! 2. I should double my fuel intake I was takinging pure cane sugar 1\4 cup 50 grams of carbs, one scoop of huel black, 5 grams of creatine every two hours. I had no stomach problems with this intake but I was under fueled.3. should have used extra clothes at night as I almost had hyperthermia! I think the reason why was the water was cold from the cold air and I was drinking my food so was extra cold from that plus it was cold outside.4. wake up earlier so I can be at the start of the race 30 minutes early for pictures and less stress. I say this as I almost missed the race as I was way behind took longer to get ready then I thought it would!5. If your taking supplements in pill form on your race make sure if two different ones are the same color make sure you label them!

Mental Focus 1. Think Positive2. Visualize the race inside your head3. Put a picture of the finish line or a medal on your mirror

ZOE.com Try to eat whole foods with any lifestyle choice you choose carnivore lifestylePaleolithic lifestyleketogenic lifestylevegetarian lifestylevegan lifestyle

4 workouts for Achilles Tendonitis 1. Calf raises 2 legs , 2 legs with weights, 1 leg, 1 leg with weights 2. sitting calf raises , with weights on knees3. jumping two legs, jumping one leg, jumping one leg weights4. calf stretch in long sitting band1 . Try one new whole food a week

YouTube,Running With Achilles Tendonitis :Treat my achillesHow to fix Achilles Tendonitis: Squat universityBest Running Shoes For Achilles Tendonitis: Spark Healthy RunnerRedlight660nm and 850nm in "red light AI" refers to red light therapy (RLT) wavelengths that provide complementary benefits: the 660nm deep red light promotes skin rejuvenation and superficial tissue repair by stimulating cell repair and collagen production, while the 850nm near-infrared (NIR) light penetrates deeper into the body to reduce muscle pain, relieve joint pain, and promote wound healing. The term "AI" is likely a misstatement for "and," as these wavelengths are often combined in RLT devices for comprehensive, synergistic effects, rather than being related to artificial intelligence. 

Hydration1. RE-LYTE2. Salt Stickwaterpack1. Haimont2. Salomon

Running in the rain 4 items to bring1. extra dry socks2. extra dry shoes3. extra dry clothes4. rain jacket

Safety items to help you feel safeLight = Lepro LEknife with clippepper spraybear spraymini gunlighted vest = noxgear

Start off 1. Find how much sweat you lose with a sweat test2. Try 500 grams of sodium per lb of sweat3. Try different foods start off 90 grams carbs, 20-25 grams fat, 10-15 grams of protein 4. Keep trying don't give up!

5 toe sock companiesAonijieInjinjiUYNxnocs

Some Running Shorts brands 2 in 1 shortsAsics NikeGymsharkAdidas HokaFableticsUnder ArmourOn

Some big brands of shoes;AsicsNew BalanceNikeHOKA AdidasSauconyBrooksAltraOnMizuno

3 thing to know about Pronation1. Neutral pronation: The foot rolls inward about 15%2. Underpronation: The foot rolls inward less than 15%, most likely High arch feet.3. Overpronation: The foot rolls inward more than 15%, most likely flat feet.

5 things to know1. What will you take for music / audiobooks / podcast?2. Make sure your watch battery life can last 32 hours!3. Make sure you have the right watervest for you!4. Carbon fiber trekking poles are super lightweight!5. Take safety equipment with you like, knife, bear spray, light, pepper spray!

5 things to help finding your why?1. Doing something you're never done before!2. Learning about your body!3. overcoming a medical condition! 4. overcoming a relationship!5. overcoming of a death in the family!

5 Things to know!1. 5 minute exercises each day with your feet!2. Use resistance bands 3. Don't pick your toe nails4. Stay out of your shoes as much as possible!5. Find the right pair of shoes and socks!

5 Running workouts1. Sprinting Hills vo2 max2. Sprinting vo2 max3. easy runs 120 heart rate4. weights for leg workout5. weights for upper body and ab workout

6 items to buy before race day!1. Shoes 4 pairs 100 dollars - 400 dollars per pair2. Music / audio book/ podcast/ 200 - 1000 to phone/ Ipod3. Watch to last 32 hours 500 - 1000 dollars4. Running Socks 30 - 100 dollars 4 pairs5. Hydration pack 70 - 300 dollars6. Race to sign up 150 - 400 dollarsbefore you sign up could cost you 1000 to 2500

5 Things to consider1. Do the work out if you don't want to !2. Could make the work out less stressful!3. Change the type of work out!4. Your 10 year old self will thank you!5. It will pay off on race day!

5 key points1. overnight run2. back to back day runs3. cross train4. run in elements5. taper

In this episode i'll talk about picking a race!https://runningintheusa.com/https://ultrasignup.com/https://findarace.com/ca/runninghttps://www.runningcalendar.com.au/

If you want a coach! I would be happy to help you complete a Race reach out to [email protected] In the show talked about F3 can be reached at www.f3nation.comThanks you listening!