THE RUNNER'S SOLE

Every runner knows what it feels like to push through pain. But how do you know when you're building yourself up — or quietly breaking yourself down?In this episode of The Runner's Sole Podcast, podiatrist Sharon Miller breaks down the science of smart suffering — so you can train harder, recover faster, and stay on the road longer without landing on the injury list.From the difference between productive pain and warning signs, to why your tendons lag behind your fitness, to the honest truth about shoes and strength training — this episode gives you everything you need to stop guessing and start training with real, foot-first intelligence.🎧 IN THIS EPISODE YOU'LL LEARN:✔ Good pain vs. bad pain — and how to tell the difference while running✔ Why your feet absorb 2–3x your body weight with every single step✔ The real reason most running injuries happen (it's not bad luck)✔ How overstriding and low cadence increase your injury risk✔ Why buying new shoes won't fix a training error✔ The strength exercises every runner needs (yes, including your toes)✔ Exact warning signs that mean you need to stop — not push through✔ Why recovery, not running, is where improvement actually happens👣 KEY TAKEAWAYSuffering is part of running. But there's a big difference between building fitness and building an injury.The runners who go the distance aren't just training hard — they're training smart, staying consistent, and listening to the one part of their body that never lies: their feet.🔗 LINKS🌐 All episodes: https://www.buzzsprout.com/2545750👥 Join Facebook Community: https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner's Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits.Support the showSupport the show

Pronation Explained: Do You Really Need to Fix Your Feet?Many runners worry about overpronation, flat feet, or “bad foot mechanics” — but what if most of what you’ve been told isn’t actually true?In this episode of The Runner’s Sole Podcast, podiatrist Sharon Miller breaks down pronation in a simple, practical, and science-based way so you finally understand what your feet are actually doing when you run.You’ll learn what pronation really means, why it happens, and most importantly — whether you actually need to “fix” it at all.Instead of fear-based advice or confusing shoe labels, this episode focuses on real biomechanics, comfort, and what actually prevents injuries.🎧 IN THIS EPISODE YOU’LL LEARN:✔ What pronation actually is (in simple terms) ✔ Difference between neutral, overpronation & underpronation ✔ Why pronation is NOT automatically bad ✔ When you should actually worry about it (and when not to) ✔ Why stability shoes aren’t a magic fix ✔ The biggest myths runners still believe ✔ How shoes, comfort & strength really affect injury risk ✔ What matters more than foot type in running👣 KEY TAKEAWAYPronation is not the problem — how your body adapts to it is what matters.Most runners don’t need correction — they need strength, consistency, and the right footwear comfort.🔗 LINKS🌐 All episodes: https://www.buzzsprout.com/2545750👥 Join Facebook Community: https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits.Support the show

🎙️ Use It or Lose It: Are Your Feet Getting Weaker Without You Realising?Most runners focus on mileage, pace, and shoes…But what if the real problem is something you’re not even thinking about?In this episode of The Runner’s Sole Podcast, podiatrist and runner Sharon Miller explains the powerful concept of “use it or lose it” — and how modern running habits may actually be weakening your feet over time.Your shoes are doing more than ever — cushioning, stabilising, absorbing impact — but that comes at a cost.👉 The more your shoes do… the less your feet have to do.And when your feet stop working properly, your body starts compensating — leading to pain, inefficiency, and injury.🎧 IN THIS EPISODE YOU’LL LEARN:✔ What “use it or lose it” really means for runners ✔ How modern shoes can weaken your feet over time ✔ Why you don’t notice problems until pain starts ✔ How compensation leads to injuries in knees, hips & ankles ✔ Why going barefoot suddenly is a bad idea ✔ Simple ways to rebuild foot strength safely ✔ Easy exercises to “wake up” your feet again ✔ Why balance and surface variation matter ✔ How to build strong, resilient feet for long-term running👣 KEY TAKEAWAYYour feet are not passive — they are active, complex systems.If you don’t use them properly, your body slowly switches them off.And the worst time to realise that… is when you need them the most.🔗 IMPORTANT LINKS🎧 Listen on Buzzsprout:https://www.buzzsprout.com/2545750/episodes🌐 Official Website: 👉 www.runnerssole.co.uk👥 Join Our Community: https://www.facebook.com/share/g/17oz7x3jFe/📩 Online Consultation: 👉 https://runnerssole.co.uk/consultation/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits for long-term performance.#RunningPodcast #FootHealth #RunSmart #RunningTips #InjuryPrevention #RunnerLife #RunningAdvice #Podiatry #RunBetterSupport the show

Running injuries, slow progress, and discomfort are often not random — they come from simple but repeated mistakes many runners don’t even realise they are making.In this episode of The Runner’s Sole Podcast, Sharon Miller breaks down the top 5 most common mistakes runners make with their feet and running habits — and more importantly, how to fix them.From choosing the wrong running shoes, to ignoring foot strength, overstriding, increasing mileage too quickly, and neglecting basic foot care — this episode is a complete guide to understanding what is really holding runners back.What makes this episode powerful is not just identifying problems, but giving you simple, practical fixes you can start applying immediately to run better, safer, and more efficiently.If you’ve ever dealt with pain, frustration, or plateaus in your running, this episode will help you reset your approach and build a stronger foundation from the ground up.🎧 IN THIS EPISODE YOU’LL LEARN:✅ Why choosing the wrong running shoes can affect your whole movement ✅ The importance of foot strength (and why most runners ignore it) ✅ How overstriding leads to inefficiency and injury ✅ Why sudden mileage increases cause pain and setbacks ✅ The biggest mistake runners make with foot care and prevention ✅ Simple exercises to strengthen your feet at home ✅ How to improve running efficiency step by step ✅ Why consistency matters more than motivation spikes ✅ How to prevent common running injuries before they start👣 WHY THIS EPISODE MATTERSMost runners focus on training harder, running more, or buying better shoes — but the real progress comes from fixing the basics.Your feet take thousands of impacts per mile, and small mistakes repeated over time can lead to injury, fatigue, and poor performance.This episode helps you shift from reactive running (fixing problems after injury) to preventive running (building strength and efficiency before problems start).Fixing these five mistakes will help you run longer, feel stronger, and stay injury-free.🔗 LISTEN NOW🎧 https://www.buzzsprout.com/2545750/episodes/18968569👥 JOIN OUR RUNNING COMMUNITYhttps://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits — especially for those who want to run stronger and stay injury-free for life.Support the show

Running performance isn’t always about better gear — sometimes the real limiter is your body, not your shoes.In this episode of The Runner’s Sole Podcast, Sharon Miller explores one of the most common debates among runners: Do you need new running shoes, or do you need stronger muscles?From beginners to experienced marathoners, many runners assume slower pace, fatigue, or discomfort means it’s time to upgrade footwear. But Sharon breaks down the science behind running performance and explains why muscle strength, endurance, and efficiency often matter far more than what’s on your feet.This episode challenges popular running myths while offering practical guidance on how strength training, consistency, and smart habits can dramatically improve performance and reduce injury risk.You’ll learn how to shift your focus from equipment to efficiency — and build a stronger foundation for better running long-term.🎧 IN THIS EPISODE YOU’LL LEARN:✅ Why running shoes improve comfort but rarely determine performance ✅ The real role muscle strength plays in running efficiency ✅ How weak glutes, calves, and core muscles affect your stride ✅ Why muscle endurance — not footwear — often causes fatigue ✅ The difference between equipment upgrades and body adaptation ✅ How strength training improves running economy and reduces injury risk ✅ When shoes truly matter (and when they don’t) ✅ The psychological trap of blaming gear instead of habits ✅ The five priorities every runner should focus on for improvement👣 WHY THIS EPISODE MATTERSMany runners chase performance through new shoes, advanced technology, or the latest trends — but lasting improvement comes from building a stronger, more resilient body.By focusing on strength, consistency, mobility, and recovery, runners can improve efficiency, prevent injuries, and enjoy more sustainable progress. This episode helps you understand where your real performance gains come from — and how to train smarter rather than simply buying better gear.👥 JOIN OUR RUNNING COMMUNITY: https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits — especially for those managing diabetes while staying active.Support the show

Running isn’t just about finishing the next race — it’s about building habits that allow you to stay active for life.In this final episode of Season 4 of The Runner’s Sole Podcast, Sharon Miller brings everything together. After covering foot basics, shoes, blood sugar, blisters, toenails, warning signs, and prevention strategies — this episode focuses on sustainability.How do you run safely with diabetes long-term? How do you build habits that protect your feet year after year? And how do you create a support system that keeps you active, confident, and complication-free?This episode is about mindset, teamwork, and practical routines that make running a lifelong journey — not just a short-term goal.You’ll walk away with a clear plan to protect your feet, work with your medical team, and run smarter for decades to come.🎧 IN THIS EPISODE YOU’LL LEARN:✅ Why sustainable running matters more than speed or distance ✅ How to gradually increase training load safely ✅ Why rest is part of training — not a weakness ✅ The importance of daily foot inspections ✅ How proper shoes, socks, and gear prevent long-term problems ✅ Why rotating shoes protects tissue health ✅ How to build a strong medical support team ✅ The power of small, consistent habits ✅ When to contact your podiatrist early👣 WHY THIS EPISODE MATTERSFor diabetic runners, long-term success depends on awareness, prevention, and teamwork.Running safely isn’t about pushing harder — it’s about protecting your foundation. When you combine daily care, gradual training, and medical support, you create a lifestyle that keeps you active, confident, and moving for years to come.This episode closes Season 4 by giving you a complete foot-care toolbox for lifelong running.🔗 LISTEN TO THE FULL EPISODE:(https://www.buzzsprout.com/2545750)👥 JOIN OUR RUNNING COMMUNITY:https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits — especially for those managing diabetes while staying active.Support the show

Running through pain is often seen as strength — but for diabetic runners, it can be dangerous.In this episode of The Runner’s Sole Podcast, Sharon Miller explains the critical warning signs runners should never ignore. From swelling and warmth to subtle color changes and hidden infections, small symptoms can quickly become serious complications when diabetes affects foot health.You’ll learn why pain is not always a reliable signal, how neuropathy can mask injuries, and why early action is the key to preventing long-term setbacks.Through real patient stories and practical clinical guidance, this episode helps runners understand how to recognize red flags early, respond correctly, and continue running safely for years to come.Whether you’re living with diabetes or supporting someone who runs with it, this episode gives you clear, science-based strategies to protect your health and stay active confidently.🎧 IN THIS EPISODE YOU’LL LEARN:✅ Warning signs diabetic runners should NEVER run through ✅ Why pain may be absent even during serious injury ✅ The meaning behind swelling, warmth, and color changes ✅ Early signs of infection and foot complications ✅ What Charcot foot is and why early detection matters ✅ When to stop running and call a podiatrist ✅ Daily monitoring habits that prevent long downtime👣 WHY THIS EPISODE MATTERSFor diabetic runners, ignoring small symptoms can lead to infections, ulcers, or long recovery periods.Recognizing warning signs early allows you to act quickly, avoid complications, and continue running safely — not just today, but long-term.👥 JOIN OUR RUNNING COMMUNITY:https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits — especially for those managing diabetes while staying active.Support the show

Your feet work hard for every mile you run — but the issues runners often ignore are the ones that cause the biggest setbacks.In this episode of The Runner’s Sole Podcast, Sharon Miller dives into the topics most runners avoid discussing: toenails, calluses, sweaty feet, and everyday skin problems that can silently derail your running journey — especially for diabetic runners.From black toenails and fungal confusion to dangerous callus buildup and moisture-related infections, this episode explains why small foot issues should never be ignored. Sharon shares real patient stories, practical prevention strategies, and simple routines that protect foot health long-term.You’ll learn how proper nail care, safe callus management, and smart skincare habits can prevent infections, reduce injury risk, and keep you running consistently for years to come.Whether you’re managing diabetes or simply want healthier running habits, this episode gives clear, science-based guidance you can apply immediately.🎧 IN THIS EPISODE YOU’LL LEARN:✅ How runners should safely care for toenails ✅ Difference between nail trauma and fungal infection ✅ Proper nail trimming techniques to avoid ingrown nails ✅ Why calluses can become dangerous for diabetic runners ✅ Safe ways to manage thick skin and pressure points ✅ Moisturizing routines that actually protect your feet ✅ Causes and solutions for sweaty feet ✅ Daily habits that prevent infections and skin breakdown👣 WHY THIS EPISODE MATTERSFoot problems rarely start big — they start small and unnoticed.For runners, especially those living with diabetes, ignoring toenails, skin care, or moisture issues can quickly lead to infections, forced training breaks, or long-term complications.Simple daily habits can protect mobility, confidence, and longevity in running.👥 JOIN OUR RUNNING COMMUNITY:https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride.Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits for lifelong movement.Support the show

Your running shoes and socks are more than just gear — they are your first line of defense when running with diabetes.In this episode of The Runner’s Sole Podcast, Sharon Miller dives deep into how the right footwear choices can protect diabetic feet, prevent injuries, and keep runners moving safely and confidently.After learning why diabetic feet are different in Episode 1, this episode focuses on practical protection strategies — from choosing the correct running shoes to understanding socks, orthotics, and post-run foot care habits that reduce risk.You’ll learn why comfort alone isn’t enough, how hidden pressure points can cause serious problems, and how small daily decisions can prevent long-term setbacks.Whether you are a runner living with diabetes or supporting someone who is, this episode gives you science-based guidance you can apply immediately.🎧 IN THIS EPISODE YOU’LL LEARN:✅ What diabetic runners should look for in running shoes ✅ Why toe box width and heel stability matter ✅ How socks prevent friction, blisters, and infections ✅ The truth about orthotics — myths vs reality ✅ Warning signs your shoes need replacing ✅ Post-run foot care habits that protect long-term health👣 WHY THIS EPISODE MATTERSFor diabetic runners, even small foot problems can escalate quickly. The right footwear and routines help prevent injuries before they start — allowing you to run safer, longer, and with confidence.🔗 LISTEN TO THE FULL EPISODE:https://www.buzzsprout.com/2545750/episodes/18493134👥 JOIN OUR RUNNING COMMUNITY:https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits.Support the show

Your running shoes and socks are more than just gear — they are your first line of defense when running with diabetes.In this episode of The Runner’s Sole Podcast, Sharon Miller dives deep into how the right footwear choices can protect diabetic feet, prevent injuries, and keep runners moving safely and confidently.After learning why diabetic feet are different in Episode 1, this episode focuses on practical protection strategies — from choosing the correct running shoes to understanding socks, orthotics, and post-run foot care habits that reduce risk.You’ll learn why comfort alone isn’t enough, how hidden pressure points can cause serious problems, and how small daily decisions can prevent long-term setbacks.Whether you are a runner living with diabetes or supporting someone who is, this episode gives you science-based guidance you can apply immediately.🎧 IN THIS EPISODE YOU’LL LEARN:✅ What diabetic runners should look for in running shoes ✅ Why toe box width and heel stability matter ✅ How socks prevent friction, blisters, and infections ✅ The truth about orthotics — myths vs reality ✅ Warning signs your shoes need replacing ✅ Post-run foot care habits that protect long-term health👣 WHY THIS EPISODE MATTERSFor diabetic runners, even small foot problems can escalate quickly. The right footwear and routines help prevent injuries before they start — allowing you to run safer, longer, and with confidence.🔗 LISTEN TO THE FULL EPISODE:https://www.buzzsprout.com/2545750👥 JOIN OUR RUNNING COMMUNITY:https://www.facebook.com/share/g/17oz7x3jFe/🏃 ABOUT THE PODCASTThe Runner’s Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits.Support the show

Welcome to Season 4 of The Runner’s Sole Podcast, where running meets science — stride by stride.This season focuses on an often-overlooked but critical topic: diabetes and running. In Episode 1, Sharon (podiatrist, runner, and unapologetic foot nerd) explains why diabetic feet are different, why runners often miss early warning signs, and how simple daily routines can protect your running future.If you run with diabetes — or care for someone who does — this episode is essential listening.In this episode, you’ll learn:Why runners rarely think about their feet before a run — and why that’s riskyHow diabetes affects nerves, circulation, and skin healthWhat neuropathy really means for runnersWhy blisters, cracks, and calluses are not minor issues for diabetic feetHow small, unnoticed injuries can escalate into serious complicationsReal clinic stories showing how daily foot checks prevent long setbacksA daily foot-care checklist designed specifically for diabetic runnersHow awareness and consistency protect your running longevitySharon also shares real patient stories, including runners who avoided months off the road simply by changing daily habits.This episode sets the foundation for the entire season — because healthy feet are the key to safe, confident, lifelong running.Support the show

Welcome to the final episode of Season 3 of The Runner’s Sole Podcast — where running meets science, stride by stride.In this episode, Sharon (podiatrist, runner, and unapologetic foot nerd) brings the entire season together and reminds us of one powerful truth: your feet are your foundation — and your power starts there.This episode recaps the biggest lessons from Season 3 and introduces a simple but powerful foot care toolbox designed to help runners stay consistent, injury-free, and confident long-term.In this episode, you’ll learn:What Season 3 was really designed to teach new and returning runnersWhy mindset, consistency, endurance, and recovery must work togetherWhy your feet are the foundation of your entire bodyThe 6 essential foot care tools every runner should useHow small daily routines protect your plantar fascia, calves, and anklesWhy recovery is part of training — not lazinessHow confidence grows when pain and fear disappearA real runner’s transformation story — from beginner to first pain-free 5K🧰 The Foot Care Toolbox Includes:Warm Epsom salt foot bathsCompression socks or bandsHeel raises inside shoesCalf strengthening & stretchingPre-getting-out-of-bed foot routineFrozen water bottle massageThis episode is the bridge between learning and long-term running success.👣 Week 6 Challenge — Foot Care & Confidence WeekFor the next 7 days:Use at least 3 toolbox techniquesNotice how your feet feel before, during, and after runsKeep running consistent — but smartThe goal: Finish the season stronger, safer, and more confident than ever.Season 3 may be complete — but your running journey is just beginning.👉 Join our Facebook community (link in show notes) 👉 Share your story — you could inspire the next runnerSupport the show

Runners don’t hear this enough, so let’s say it clearly: Rest is not weakness. Rest is training.In this episode of The Runner’s Soul, Sharon — podiatrist, runner, and unapologetic foot nerd — explains why recovery isn’t something you earn after hard work, but something you must build into your training from the very beginning.This episode is especially important for new runners, where mistakes around recovery often turn motivation into pain, injury, or burnout.In this episode, you’ll learn:Why you don’t get stronger during the run, but after itHow skipping recovery leads to stacked stress and injuryWhy runners often feel guilty about rest (and why they shouldn’t)What’s really happening in your feet during recoveryWhy plantar fascia, Achilles, calves, and bones need time to adaptThe difference between normal soreness vs injury warning signsHow rest days protect your heels, arches, and long-term consistencyWhy pain is information — not weaknessHow recovery builds confidence and trust in your bodySharon also explains why recovery isn’t always “doing nothing” and how active recovery like walking, stretching, mobility work, or light strength training supports adaptation without overload.👣 Week 5 Challenge: Intentional Recovery Week: Schedule at least two rest or active recovery days this week. No guilt. No catch-up runs. Pay attention to how your feet feel.Recovery isn’t something you add after injury. It’s a skill you practice from the start.Join our Facebook community to connect, learn, and keep the conversation going beyond the podcast: 👉 https://www.facebook.com/share/g/17oz7x3jFe/Respect your recovery. Trust the process. Rest isn’t time off — it’s what keeps you running.Support the show

At some point, every runner asks the same question: How do I run longer without feeling wrecked?In this episode of The Runner’s Soul, Sharon — podiatrist, runner, and unapologetic foot nerd — breaks down endurance in a way that actually makes sense and protects your body.This episode isn’t about running faster or pushing harder. It’s about learning how to build endurance safely, so running feels smoother, calmer, and more sustainable over time.In this episode, you’ll learn:What endurance really is (and why it’s not about pushing through exhaustion)When your body is actually ready to increase running timeWhy many injuries like plantar fasciitis, heel pain, and shin splints happen at this stageHow to increase running time safely using small, controlled progressionsThe difference between green lights vs red flags in your bodyWhat your feet, plantar fascia, calves, and ankles are doing during longer runsWhy walking breaks are a smart endurance tool — not a setbackWhy endurance and recovery must grow togetherYou’ll also learn why quiet progress matters, how confidence shifts when endurance builds slowly, and why respecting your body allows it to adapt without breaking down.This episode is perfect if you’ve been running consistently and thinking, “I feel ready… but I’m scared to push it.”👣 Week 4 Challenge: Choose one run only this week to extend by 2–5 minutes, keep the pace easy, and leave all other runs exactly the same. Progress without consequences.Join our Facebook community to connect, learn, share your journey, and get real support from runners just like you: 👉 https://www.facebook.com/share/g/17oz7x3jFe/Build slowly. Stay patient. Endurance grows when your body feels safe enough to adapt.Support the show

Motivation gets you started — but consistency is what keeps you running.In this episode of The Runner’s Soul, podiatrist and runner Sharon breaks down why the healthiest, strongest, and most injury-free runners aren’t the most motivated ones — they’re the most consistent.If you’ve ever started strong, felt excited, and then slowly drifted away… this episode is for you.You’ll learn:Why motivation always fades (and why that’s normal)How consistency protects your feet, tendons, and joints from injuryWhat real consistency actually looks like for beginner runnersWhy boring training is often the smartest trainingHow to stay on track when life gets busy or energy is lowHow small, repeatable habits create long-term resultsSharon also explains how your feet, plantar fascia, calves, and ankles adapt best through predictable, consistent training, helping you build strength without overload or injury.This episode will help you shift from: “I’m trying to run” → “I’m a runner.”🎯 Week 3 Challenge – Consistency Week Plan three simple movement sessions this week. Keep them short, manageable, and easy. Your goal isn’t intensity — it’s showing up.🎧 Listen now and learn how to build a running routine that actually lasts.👟 Join Our Facebook CommunityConnect, learn, and stay motivated with other runners here: https://www.facebook.com/share/g/17oz7x3jFe/Support the show

If you’ve ever thought, “I was doing fine… so why does it suddenly hurt?” — this episode is for you.In Episode 2 of The Runner’s Soul, Sharon Miller — podiatrist, runner, and unapologetic foot nerd — breaks down the most common beginner running mistakes that quietly lead to injuries like heel pain, plantar fasciitis, shin splints, and ankle issues.These aren’t dramatic accidents or obvious errors. They’re normal, well-meaning habits that slowly overload your body until pain shows up.In this episode, you’ll learn:Why doing too much too soon is the fastest path to injuryHow running too fast early on overloads your calves, fascia, and jointsWhy ignoring small aches and morning stiffness is riskyThe truth about rest days and why they’re essential for adaptationWhy copying someone else’s training plan often backfiresHow load increases faster than tissue adaptation — and what that means for your feetSharon also explains what’s happening beneath the surface when runners say:“I didn’t change anything… so why does my heel hurt?”You’ll walk away with a clear understanding of what smart, sustainable training actually looks like — including pacing, rest, early warning signs, and how to protect your progress without losing motivation.This episode is especially important if:You’re new to runningYou’re returning after a breakYou’ve tried running before but stopped due to pain or injuryTo wrap up, Sharon gives you a Week 2 challenge focused on restraint, recovery, and consistency — because long-term runners aren’t the ones who push hardest, but the ones who adapt smartest.🎧 Listen now and learn how to keep running — one smart step at a time.👥 Join our Facebook community to share your journey, ask questions, and stay supported beyond the podcast. https://www.facebook.com/share/g/17oz7x3jFe/Support the show

So, you want to start running… but something keeps holding you back?In this episode of The Runner’s Soul, podiatrist and runner Sharon breaks down how to start running the smart, safe, and sustainable way — especially if you’re a beginner or returning after injury.Running feels hard at the beginning not because you’re bad at it, but because your body is learning something new. In this episode, Sharon explains what your body is actually going through when you start running, why early discomfort is normal, and how most running injuries happen not because running is bad, but because people start without the right guidance.You’ll learn what a realistic first week should look like, why run-walk training is smart (not cheating), how to tell the difference between normal soreness and red-flag pain, and how understanding your feet can protect you from injury.This episode is for anyone who has ever thought:“I’m not built for running”“I’m too slow”“I tried before and got injured”“I want to start but I’m scared”By the end of this episode, running will feel less intimidating, less confusing, and far more achievable — one smart step at a time.⏱️ Episode Breakdown (Timestamps)00:18 – 01:29 Why running is one of the simplest and most powerful ways to improve health and mindset01:49 – 02:23 Common fears that stop people from starting running02:31 – 03:26 Who this episode is for (new runners, returning runners, injured runners)03:52 – 04:48 Why running feels so hard at the beginning04:58 – 05:36 Why most running injuries happen05:47 – 06:40 You’re not bad at running — pace doesn’t matter06:20 – 07:35 Why run-walk training is smart and how adaptation works07:44 – 08:01 How progress actually builds over time08:09 – 08:55 Understanding your feet and why they matter09:21 – 10:15 Normal soreness vs red-flag pain10:45 – 11:29 The biggest mistake new runners make11:46 – 12:22 Why clarity beats motivation12:40 – 13:05 What’s coming in Episode 213:20 – 14:10 Your 7-day beginner homework14:20 – 15:00 Community invite & closing message✅ Key TakeawaysRunning feels hard because it’s honest movement, not because you’re bad at itSpeed, distance, and pace do not define a runnerRun-walk training is smart and protectiveMuscles adapt faster than tendons, bones, and fasciaDiscomfort is adaptation — pain is informationConsistency beats motivation every timeUnderstanding your body builds confidence and prevents injury📌 Homework from This EpisodeFor the next 7 days:Move your body intentionally at least 3 timesWalking, light jogging, or run-walk intervals are all perfectPay attention to how your feet and legs feel before, during, and afterDon’t judge pace, distance, or speed — just notice👥 Join the CommunityJoin our Facebook community to connect, learn, and share your running journey with real people:👉 https://www.facebook.com/share/g/17oz7x3jFe/🎧 What’s Next?In Episode 2, we’ll cover common beginner mistakes — the small, innocent choices that quietly turn excitement into pain or injury.Make sure you’re following the podcast so you don’t miss it.Support the show

Chronic plantar fasciitis can be one of the most frustrating running injuries — it lingers, it hurts, and it feels like nothing works. In Episode 6 of The Runner’s Soul, Sharon Miller, podiatrist and runner, dives into advanced strategies for tackling stubborn heel pain.From why some cases become chronic to targeted treatments like shockwave therapy, PRP injections, and the 10X procedure, Sharon explains what actually helps and what myths to ignore. She also shares the mental tools runners need to stay motivated during long recovery periods.With practical advice, real patient stories, and her brand-new Foot Care Toolbox, this episode equips you with everything you need to finally get your heels — and your running — back on track.🧠 What You’ll Learn in This Episode✔ Why some plantar fasciitis cases become stubborn ✔ The role of delayed treatment, overload, and biomechanics in chronic pain ✔ Advanced treatment options: Shockwave, PRP, 10X procedure, and surgery ✔ The importance of full rehabilitation — not just pain relief ✔ Mental strategies to stay motivated through chronic recovery ✔ How to return smarter, stronger, and pain-free ✔ Foot Care Toolbox: practical tips for daily management ✔ Real patient stories of recovery and comeback🏃‍♀️ Key Takeaways• Chronic plantar fasciitis is common, but not permanent • Persistence and consistency are just as important as the treatment method • Advanced therapies help when home care alone isn’t enough • Mental resilience and patience accelerate recovery • Full rehabilitation — strength, stretching, cross-training — prevents recurrence • Smart recovery can reshape your running technique for long-term gains🎧 Who This Episode Is For• Runners struggling with chronic heel pain • Anyone stuck in a cycle of plantar fasciitis • Athletes looking for advanced recovery strategies • Beginners unsure of how to handle persistent plantar fasciitis • Anyone wanting actionable, evidence-based tips for long-term foot health👥 Join the Runner’s Soul Facebook CommunityConnect with runners, share your journey, ask questions, and get ongoing support beyond the podcast:👉 https://www.facebook.com/share/g/17oz7x3jFe/🔮 Coming Up Next (Season 3)Next season, we’ll stride into new topics every runner should know about: ✔ Shin splints ✔ Ankle tendon issues ✔ Stress fractures ✔ Runner’s knee …plus science-backed tips and real-life solutions to keep you running stronger and healthier.Support the show

If you’re dealing with plantar fasciitis and wondering what actually works — this episode is for you.In Episode 5 of The Runner’s Sole, Sharon Miller, podiatrist and runner, breaks down real, evidence-based treatment options for plantar fasciitis — from simple things you can start at home to professional treatments used in clinic.No gimmicks. No miracle cures. Just what works, what doesn’t, and why.Sharon explains why plantar fasciitis recovery isn’t about one magic stretch or expensive insole, but about following three core principles: ✔ Reducing load on the fascia ✔ Supporting healing ✔ Gradually rebuilding strengthYou’ll learn how to heal your heel properly — and prevent the pain from coming back.🧠 What You’ll Learn in This Episode✔ Why plantar fasciitis doesn’t heal with rest alone ✔ The 3 pillars of successful heel pain treatment ✔ Home remedies that actually work (and why) ✔ The role of stretching, footwear, and load management ✔ What night splints, heel cups, and insoles really do ✔ Myths that slow recovery (including cortisone injections) ✔ When to see a podiatrist — and why it matters ✔ Clinical treatments like orthotics, shockwave & dry needling ✔ Why surgery is almost never needed ✔ How to return to running stronger than before ✔ A real patient story of recovery and comeback🏃‍♀️ Key Takeaways• Plantar fasciitis treatment is not one-size-fits-all • Reducing overload is the first step to healing • Stretching alone is not enough — strength matters • Supportive footwear can be a game-changer • Professional care accelerates recovery when home care stalls • Prevention is about rebuilding, not just pain relief🎧 Who This Episode Is For• Runners dealing with heel pain • Anyone stuck in a plantar fasciitis cycle • Beginners unsure where to start treatment • Athletes who want to recover properly — not rush back • Anyone tired of wasting money on “quick fixes”👥 Join the Runner’s Sole Facebook CommunityConnect with runners, share your journey, ask questions, and get ongoing support beyond the podcast:👉 https://www.facebook.com/share/g/17oz7x3jFe/🔮 Coming Up Next (Episode 6)Chronic Plantar Fasciitis: When the Pain Won’t QuitWe’ll explore: ✔ Why some cases become stubborn ✔ Advanced treatments that work ✔ Mental strategies to stay motivated ✔ A full runner’s recovery toolboxSupport the show

Heel pain isn’t always plantar fasciitis — and misdiagnosing it can delay recovery or make things worse.In this episode of The Runner’s Sole, Sharon Miller — podiatrist, runner, and foot health expert — explains how plantar fasciitis is properly diagnosed and how to tell it apart from other common causes of heel pain.You’ll learn how clinicians identify plantar fasciitis, what red flags to look for, and why not all heel pain should be treated the same way. This episode is essential if you’ve tried rest, stretching, or new shoes but your pain just won’t settle.In this episode, Sharon covers:The classic signs and symptoms of plantar fasciitisWhy morning heel pain is such a key diagnostic clueHow plantar fasciitis feels different from nerve pain or stress injuriesConditions often mistaken for plantar fasciitis (and why that matters)When imaging is useful — and when it isn’tWhy self-diagnosis can delay healingWhen to seek professional help for heel painThis episode helps you understand what’s really going on under your heel, so you can take the right next step — not just guess and hope.🎧 Whether you’re a runner, walker, or someone struggling with stubborn heel pain, this episode gives you clarity and confidence.🔗 Listen to the full episode🎧 https://www.buzzsprout.com/2545750/episodes/18316625👥 Join Our Facebook CommunityConnect with runners and heel-pain sufferers, ask questions, share progress, and get ongoing support:👉 https://www.facebook.com/share/g/17oz7x3jFe/Let’s stop guessing — and start treating heel pain the smart way. 👟💙Support the show

Christmas is here — and so is your festive glow-up episode. ✨🎄This special Runner’s Sole Christmas Bonus is not about burning calories, punishment runs, or guilt. It’s about joy, balance, confidence, and keeping your sparkle alive through running — even in the middle of mince pies, parties, late nights, and cold mornings.In this fun, honest, and motivational episode, Sharon Miller — podiatrist, runner, and unapologetic foot nerd — shares why December feels so hard on our bodies and how running becomes your secret weapon during the holidays.You’ll learn: 🎄 Why Christmas makes us feel sluggish, bloated, and exhausted (and why that’s normal) 🎄 What sugar, alcohol, stress, and late nights really do to your body 🎄 Why running isn’t a punishment — it’s your anchor and sanity ritual 🎄 How even 10 minutes of running can transform your mood, posture, confidence, and glow 🎄 A zero-pressure Christmas running guide you can actually stick to 🎄 How to stay mentally strong without guilt, restriction, or “earning food” 🎄 Festive foot-care tips (because Sharon is still a podiatrist… even at Christmas)This episode is your reminder that: ✔ You are not broken — December is just a lifestyle earthquake ✔ Running is about feeling alive, not being perfect ✔ Even one short run counts ✔ The best thing you can wear this Christmas is your energy, confidence, and smileSo grab a hot chocolate, embrace the chaos, and let running help you look and feel sassy all season long. 💃🏃‍♀️✨🎧 Listen Now🔗 https://www.buzzsprout.com/2545750/episodes/18316625👥 Join Our Facebook CommunityConnect with runners, share your journey, ask questions, and stay motivated all year round: 👉 https://www.facebook.com/share/g/17oz7x3jFe/Support the show

Welcome to Season 2, Episode 3 of The Runner’s Sole — the podcast where running meets science, stride by stride. In this episode, podiatrist and runner Sharon Miller finally answers the million-dollar question every listener has been waiting for:Why does plantar fasciitis actually happen?In the last episode, we explored the anatomy of the plantar fascia — the spring-like structure under your arch that stores and releases energy with every step. Today, we go deeper and uncover the major root causes and risk factors that load your plantar fascia beyond its limits.In this episode, Sharon breaks down:The #1 cause of plantar fasciitis: overload (even if you're thin!)How sudden increases in mileage, steps, or activity can cause micro-tearsWhy lifestyle overload — like new jobs, new routines, or new pets — also triggers heel painFoot mechanics: overpronation, high arches, tight calves, stiff anklesHow poor biomechanics stretch or strain your fascia with every stepThe role of age, recovery habits, and ignoring early warning signsHow walking on concrete and other man-made surfaces overloads the fasciaWhy unsupportive shoes, old running shoes, flip-flops, and ballet flats worsen painReal patient examples showing how small changes can create the “perfect storm”You’ll also hear: ✔ Why plantar fasciitis is almost never caused by a single reason ✔ What questions you should ask yourself if you’re experiencing heel pain ✔ How identifying your personal risk factors can help you prevent or eliminate plantar fasciitisThis episode is your roadmap to understanding how plantar fasciitis develops and what factors might be at play in your own foot pain story.In the next episode, we’ll dive into: ✔ How podiatrists diagnose plantar fasciitis ✔ What other conditions can mimic heel pain ✔ How to know for sure whether YOU have plantar fasciitisJoin our Facebook community to connect, learn, share your journey, and get support: https://www.facebook.com/share/g/17oz7x3jFe/Run smart, recover well, and keep taking care of those feet!Support the show

Heel pain doesn’t just appear out of nowhere — there’s always a reason behind it. In Season 2, Episode 2 of The Runner’s Sole, podiatrist and runner Sharon Miller uncovers the hidden causes of plantar fasciitis, one of the most common and misunderstood foot conditions.In this episode, you’ll learn:How training errors, sudden mileage increases, or high-intensity runs can trigger plantar fasciitisThe role of footwear: why worn-out shoes, flats, or minimalistic shoes can overload your fasciaBiomechanical quirks that contribute to heel pain: flat feet, high arches, tight calves, and weak hipsLifestyle and risk factors: standing jobs, weight changes, and aging tissueHow multiple small factors can stack up and lead to heel painReal-life case study: “Mark,” a teacher who developed plantar fasciitis due to lifestyle loads rather than runningSharon also busts common myths: ✔ Plantar fasciitis isn’t only for runners ✔ It’s not just bad luck ✔ You can recover and prevent it from returningBy the end of this episode, you’ll have a clear understanding of why plantar fasciitis develops and how to spot your personal risk factors — so you can prevent or manage heel pain effectively.Join our Facebook community to share your story, ask questions, and connect with other runners and foot health enthusiasts: https://www.facebook.com/share/g/17oz7x3jFe/Keep running smart, recover well, and take care of your feet!Support the show

If you've ever stepped out of bed and felt that sharp, stabbing heel pain shoot through your foot… you’re not alone. Today’s episode kicks off Season 2, where we dive deep into one of the most common and misunderstood foot conditions:Plantar Fasciitis.In this episode, Sharon Miller — podiatrist, runner, and your resident foot expert — breaks down:What your plantar fascia actually isWhy it becomes irritated, inflamed, or degenerativeWhat’s happening under your heel when you feel that morning painWhy both runners and non-runners get plantar fasciitisThe truth about heel spurs vs. plantar fasciitisHow your foot absorbs 3–5× your body weight with every stepWhy ignoring heel pain can worsen your gait and cause new injuriesYou’ll also hear a real patient story about “Sarah,” whose months of heel pain nearly stopped her from running — until she understood the root cause.This episode sets the foundation for the entire season.In upcoming episodes, we’ll cover:✔ Causes of plantar fasciitis✔ Treatment options✔ Stretches & exercises✔ Prevention tips✔ How to get rid of heel pain for goodJoin our Facebook community: connect, learn, share your progress, and ask questions!https://www.facebook.com/share/g/17oz7x3jFe/ Keep moving smart — and take care of those feet!Support the show

Think your running shoes are helping you? Maybe… or maybe not. 👟 In this season finale of The Runner’s Sole, podiatrist Sharon unpacks the truth behind popular shoe myths — and reveals how to find the perfect pair for your feet, running style, and goals.You’ll learn: ✔️ Why not everyone needs arch support ✔️ The truth about cushioning, zero-drop, and carbon-plated shoes ✔️ What to look for when buying your next pair ✔️ The biggest shoe mistakes that cause injuries ✔️ How gait analysis and smart shoe rotation keep you running strongerIf you’ve ever wondered why your “perfect” shoes still hurt — or how to finally find the right pair — this episode is your guide.🎧 Tune in to wrap up Season 1 of The Runner’s Sole and step into your next run smarter, stronger, and injury-free.Support the show

Think you get stronger from training? Think again — you get stronger from recovering.In this episode, podiatrist Sharon breaks down the science and strategy behind recovery — why it’s the key to better performance, fewer injuries, and smarter running. From active vs. passive rest to the recovery tools that actually work, this episode helps you understand how to train less, adapt more, and feel stronger.Connect with SharonInstagram: https://www.instagram.com/sharon_miller_podiatrist/Facebook Group : https://web.facebook.com/share/g/17BZtCjsfq/Tiktok : https://www.tiktok.com/@solemate_00_?is_from_webapp=1&sender_device=pcSupport the show

 In this episode of The Runner’s Sole, podiatrist and runner Sharon shifts the focus from gear to grit — showing why even the best shoes can’t replace strong, mobile muscles.Learn how just a few minutes of targeted strength and mobility work can boost performance, prevent injuries, and make every stride more efficient. Sharon shares simple, no-gym exercises, common weak spots every runner should know, and quick mobility drills to keep your stride smooth. Support the show

 In this episode, Sharon dives deep into one of the most debated topics in running—footwear. From choosing the right running shoes and understanding orthotics to exploring the barefoot running movement, she breaks down myths, shares real clinic stories, and gives practical tips for every runner. Learn how to find your perfect fit, rotate your shoes wisely, and keep your feet healthy mile after mile. Support the show

This episode breaks down the top running injuries, why they happen, and what you can do to prevent them — so you can run smarter, safer, and longer.Support the show

Your feet are your foundation—every stride, every run, every finish line starts there. In this episode, Sharon, a podiatrist with over 20 years of experience, explores the fascinating history of running, the science behind why we run, and the vital role your feet play in performance and injury prevention. From pronation and gait to simple steps you can try at home, this episode will help you see your feet in a whole new way. Support the show