Resources

May 6, 2026

How Movement Supports Mental Health

When most people think about fitness, they often think about weight loss, building muscle, or improving endurance. But movement is so much more than…

Mar 27, 2026

Top Supplements for Women Over 40: Boost Energy and Health

If you’re a woman over 40 and you feel like your energy, recovery, body composition, sleep, or performance has shifted, you are not imagining…

Feb 26, 2026

Beginner Strength Training: What Every Woman Needs to Know

Welcome to Your Strength Journey If you’re new to strength training, welcome! You are not behind.You are building. Strength training is not just about…

Feb 22, 2026

Why Does My Knee Hurt When I Run?

Runner’s Knee Explained for Beginners Quick Answer “Runner’s knee” is usually irritation around/under the kneecap from doing more running than your tissues are ready for (often…

Feb 5, 2026

When “Macro-Friendly” Misses the Bigger Picture

Protein bars are one of the most common foods people reach for when they’re trying to eat healthier. They’re convenient.They’re portable.They’re marketed as high-protein…

Jan 31, 2026

When Eating Less and Training More Backfires

The Hidden Cost of Chronic Calorie Restriction Weight gain that “creeps up” can feel deeply frustrating, especially if you’re someone who trains regularly, values…

Jan 27, 2026

struggling with easy runs? Let’s look at why.

If you’ve started training for a half marathon or marathon and your plan says something like: “Keep most of your runs in Zone 2”…

Jan 23, 2026

Low energy and rising numbers for women over 45

Small shifts now can help you keep doing what you love, longer. Many endurance-trained women are seeing subtle but frustrating changes: And often, the…

Jan 20, 2026

What No One Tells You About Nutrition When You Start Running

Starting a running program is exciting and often overwhelming. Most beginners expect sore legs and heavy breathing, but what surprises people most is how hard running…

Jan 17, 2026

What to Know: your immune system and gut health

When people talk about getting sick, fighting off germs, or “boosting immunity,” they’re talking about the immune system, your body’s personal security team. It…

Dec 11, 2025

How a Smart Warm-Up Boosts Performance and Prevents Injuries

Why a Proper Warm-Up Matters As an athlete, coach, or fitness enthusiast, you’ve probably heard it a million times: “Warm up before you run!”…

Nov 17, 2025

Is Marathon Running Good for You? What the Science Really Says.

If you’ve ever signed up for a marathon and thought, “Is this actually healthy for me?” You’re not alone. As a coach and a…

Sep 22, 2025

What’s the Best Way to Train for Running? Here’s What Really Works.

This is the question we’re all chasing, right? What’s the best way to train for running? Should you take that supplement, drink this recovery shake, take…

Sep 12, 2025

How to Start Running Without Getting Injured

So, you’ve decided to start running. First of all, welcome to the club. Running can be one of the simplest, most rewarding forms of…

Aug 30, 2025

A Human Coach vs An AI Coach

Unless you’ve been living under a rock, you’ve probably noticed that AI is showing up everywhere. It’s writing emails, helping businesses run smoother, and…

Aug 28, 2025

Why Your Training Plan Might Be Holding You Back

(And How to Fix It) If you’ve ever Googled “marathon training plan” or grabbed the first 5K program you found online, you’re not alone.…

Aug 8, 2025

Heart Rate vs. Respiration Rate

Most people who workout track heart rate to guide their training. Fewer pay attention to their respiration rate— how often and how deeply they breathe during exercise.…

Jul 29, 2025

Not Loving Running Yet? Here’s Why That’s Normal—And How to Change It

You’ve heard it’s supposed to feel freeing. You’ve seen people smile after races.But when you lace up? It’s hot. Your legs feel heavy. You’re…

Jul 19, 2025

Can We Please Stop Arguing About Zone 2 vs. HIIT?

If you hang around the running world long enough, someone’s going to tell you you have to train a certain way. “Do zone 2!”“No, HIIT is…

Jul 2, 2025

Why Am I Getting Migraines During My Run?

A Runner’s Guide to Hormonal Headaches in the Luteal Phase If you’re a woman who trains consistently, takes care of her body, and still…

Jun 17, 2025

Heads Up, Boston Hopefuls: Big Changes Are Coming for 2026 & 2027 Qualifiers

If you’ve got your eyes set on that legendary stretch down Boylston Street, listen up—because the Boston Athletic Association (B.A.A.) just announced some major…

Jun 1, 2025

10 Essential Nutrition Rules for Marathon Training

Whether you’re just lacing up your shoes for the first week of marathon training or you’re counting down to race day, what you eat…

May 29, 2025

Beginner’s Guide to Mountain Running

Coach Misty’s Beginner’s Guide to Mountain Running: How to Get Started With Confidence So, you’re thinking about taking your running to the mountains? You’re…

May 27, 2025

Lactic Acid vs. Lactate

Lactic Acid vs. Lactate: What’s Really Behind That Muscle Burn? Let’s talk about something that’s been confusing athletes for decades—lactic acid. Or should I…

May 15, 2025

Why Summer Running is Good for Your Fall Race Goals

If you’re training for a fall race and struggling through the heat right now, let me start by saying: you’re doing the hard work that…

May 13, 2025

Tempo Runs vs Lactate Threshold Intervals: Key Differences Explained

If you’ve been training for a while, you’ve probably heard of tempo runs and lactate threshold intervals. Maybe you’ve even used the terms interchangeably. But here’s the…

May 1, 2025

Is Combining Cardio and Strength Training the Secret to a Stronger, Healthier You After 50?

As we age, our bodies change—and so should our workouts. Starting around age 30, we begin to lose muscle mass. After 50, that loss…

Apr 26, 2025

Building a Strong Aerobic Base

Why Easy Miles Matter More Than You Think Let’s be honest—when you first start training for a marathon, especially if you’re newer or somewhere…

Mar 29, 2025

Boost Your Running with Tempo and Interval Workouts

Looking to level up your endurance, challenge your aerobic capacity, and sneak in some speed? This workout is for you. The Tempo + Descending Time-Based…

Mar 22, 2025

Finding the Right Running Shoe

Conventional, Minimalist, Maximal, or Carbon-Plated? Ever walked into a running store and felt like you were staring at a wall of confusion? So. Many.…

Mar 21, 2025

What Science Says About Stretching and Running Performance

Stretching has long been a staple in runners’ warm-up routines—but are all stretches created equal when it comes to improving performance? A recent scoping…

Mar 20, 2025

Coach Misty’s 30-Second Sprint Intervals

This time-based interval session follows a 1:2 work-to-rest ratio, meaning your hard effort is 30 seconds, followed by a 1-minute recovery. These short, intense bursts push you close to…

Mar 11, 2025

How Different Training Methods Impact the Cardiovascular and Muscular Systems

By Misty Walkermisty@mileswithmisty.com Introduction Endurance training is more than just building fitness—it’s about training the body to become more efficient. Whether a runner is…

Mar 10, 2025

Are You Prioritizing Mobility in Your Fitness Routine?

Here’s Why You Should! Summer is just around the corner, which means more time outside, more movement, and (hopefully) more fun! But before you…

Feb 24, 2025

The M word. Ugh.

Hey, ladies! Today we’re tackling a topic that doesn’t get nearly enough attention: mental health and emotional well-being during menopause. Now, if you’re a runner,…

Feb 15, 2025

Why Does Lactate Threshold Matter for Runners?

For long-distance races like a marathon or half-marathon, LT is crucial. You want to run at your best pace without overloading your system. If your…

Feb 10, 2025

Getting Back to Fitness After Being Sick

A Smart (and Sane) Approach Let’s be real—getting sick is frustrating, especially when it derails your workouts. You’re in a groove, feeling good, and…

Jan 14, 2025

Essential Nutrition Tips for Fitness Success

Whether you’re aiming to build muscle, lose weight, or simply feel your best, understanding nutrition is the foundation for success. In this post, I’ll…

Jan 11, 2025

Smartest Way To Train

Why the Heart Rate Reserve (HRR) Method is the Smartest Way to Train When it comes to heart rate-based training, not all methods are…

Jan 9, 2025

Why Zone 2 Training is Your Secret Weapon for Marathon Success

When it comes to marathon training, everyone wants to hit the ground running—literally. But here’s the truth: going slow in the early stages can…

Jan 9, 2025

Health & Fitness for Women 40+

Hey there, beautiful! Let’s have a little heart-to-heart. I get it—life in your 40s can feel like a whirlwind. Your body’s changing, your energy…

Jan 6, 2025

Belly Breathing for Runners: Your Complete Guide

Belly breathing, also called diaphragmatic breathing, is a game-changing technique for runners. It helps you take deeper, more controlled breaths by using your diaphragm…

Jan 6, 2025

Running Form Tips

Why Good Running Form Matters By Coach Misty Running well isn’t just about going fast—it’s about using your energy wisely and preventing injuries. Did…

Dec 31, 2024

Marathon Training: A Nutrition Plan by Phase

Learn how to fuel your marathon training with this fun, phase-by-phase nutrition guide. Find tips on carb-loading, pre-run snacks, recovery meals, and more!

Dec 23, 2024

New Year, New Start

6 Weeks of Fitness Hi, I’m Coach Misty, and I’m so excited to invite you to join the New Years Mindshift Strength Challenge—a program I’ve designed…

Dec 17, 2024

The Do’s & Don’ts of Fitness

Show me your daily habits, and I’ll show you where you’ll be a year from now.This simple but powerful truth highlights how the small…

Dec 4, 2024

Why Strength Training, Reducing Sugar, and Prioritizing Wellness Are Essential During the Holidays

Discover the importance of strength training, reducing sugar, and prioritizing health during the holidays. Learn practical tips to maintain balance and wellness this season.

Dec 1, 2024

Why Proprioception Training Matters for Runners

Running is about more than just putting one foot in front of the other. It’s a combination of balance, strength, and coordination—things you might…

Nov 30, 2024

Boost Your Running: The Power of Cross-Training

Just dropping in to talk about one of the best-kept secrets to becoming a stronger, more balanced runner: cross-training. Now, be honest – how…

Nov 26, 2024

The Science Behind Running

Training smarter doesn’t mean skipping hard work. It’s about using science and strategy to get the most out of every run. By finding your…

Nov 17, 2024

The Importance of Cross-Training: Why Diversifying Your Fitness Routine is the Key to Success

Whether you’re a seasoned athlete, a weekend warrior, or someone just starting to work on your fitness, cross-training should be a cornerstone of your…

Nov 12, 2024

Why a Workout Partner Changes the Game

The Power of Community in Achieving Your Fitness Goals When it comes to working out, we all know that starting strong doesn’t always guarantee…

Nov 11, 2024

Training Zones Explained In Easy Terms

It is important to understand training zones in order to maximize your performance and make sure you are staying within a zone that will…

Nov 10, 2024

Strength Training Challenge

Introducing the Unstoppable 6-Week Program: Fitness on Your Terms! Imagine this: effective, guided workouts that don’t require a trip to the gym, a drive,…

Nov 9, 2024

Welcome to Miles with Misty: Your Fitness Community!

Welcome to Miles with Misty: Your Fitness Community! If you’re here, you’re probably looking for a place where running and personal growth go hand in…

Nov 8, 2024

Your 40s and Fitness

Fitness in Your 40s: Tips for Staying Strong, Balanced, and Energized

Nov 7, 2024

Running Through Fall & Winter: Essential Tips

As days get shorter and temperatures drop, running outside during fall and winter takes a little extra planning. Here’s your go-to guide for staying…

Oct 25, 2024

Aerobic Threshold for Long Distance Running & Why it Matters

For those training for a marathon or any long-distance endurance event, incorporating structured workouts that target your aerobic threshold can significantly improve your ability…

Sep 28, 2024

Finding Your Optimal Weekly Mileage for Marathon Training

Finding Your Optimal Weekly Mileage for Marathon Success | Coach Misty

Sep 16, 2024

How to Use Gels and Fuel Properly for Your Half and Full Marathon

Fueling properly during your half marathon or full marathon is one of the most important things you can do to maintain energy and maximize…

Aug 10, 2024

Nutritional Ideas

For 6 Week Strength Training Challengers This week’s plan is designed to help you build lean muscle while shedding unwanted fat. Each meal is…

Jul 28, 2024

Too Much HIIT Training?

The Hidden Downsides of Too Much HIIT: A Guide for Women in Menopause I want to shed some light on a topic that’s incredibly…

Jul 9, 2024

The Power of Consistency in Running & Business

Ever been tempted by those ads that promise a new PR with carbon-plated shoes? Or maybe a specific workout program guaranteed to boost your…

Jun 27, 2024

Knowing Your Baseline Mileage: The Foundation of Safe and Effective Mileage Increases

When it comes to running, one of the most critical factors for improvement is gradually increasing your mileage. However, before you start ramping up…

Jun 27, 2024

Thinking About Running a Marathon?

Thinking About Running a Marathon? Have you ever thought about running a marathon but quickly dismissed the idea, thinking it’s only for elite athletes?…

Jun 27, 2024

Troubleshooting Your Heart Rate: Staying in Zone 2

If you’ve been running marathons for a long time but find it challenging to keep your heart rate in Zone 2, you’re not alone.…

Jun 27, 2024

The Great Debate: Zone 2 Training vs. Mixed Workouts

Let’s tackle one of the most debated topics in the running community: Should you focus primarily on easy runs in Zone 2, or is a…

Jun 27, 2024

Lactate Threshold Training & Workout Examples

Today we’re diving into one of the hottest topics in the running world: Lactate Threshold (LT) Training. If you’ve been searching for a way…

Jun 27, 2024

Getting Acclimated to the Heat Early in the Season

As the warmer months approach, it’s essential to start preparing for the challenges that come with running in the heat. Acclimating to higher temperatures…

Jun 27, 2024

Too Busy to Run? Think Again!

Life can be a whirlwind, whether you’re juggling schedules, taking your kids to various activities, or wrapping up a major project at work. With…

Jun 27, 2024

The Impact of Antibiotics on Running Performance

For many athletes, especially runners, maintaining peak health is crucial for optimal performance. However, injuries and illnesses are an inevitable part of any rigorous…

Jun 27, 2024

Embrace Your Journey: The Importance of Not Comparing Your Running to Others

In the world of running, where personal bests and race times often take the spotlight, it’s easy to fall into the trap of comparing…

Jun 27, 2024

3 Key Strategies to Achieve Your Boston Qualifying Time

3 Key Strategies to Achieve Your Boston Qualifying Time Dreaming of crossing that prestigious Boston Marathon finish line? You’re not alone. Securing a Boston…

Jun 27, 2024

Fueling for Your Marathon: Simplifying the Science

A marathon journey brings its own set of challenges, particularly when it comes to fueling your body. The internet offers tons of advice on…

Jun 27, 2024

When Fatigue Sets In, What Can You Do?

During my workout last night, I was fighting a pretty strong head wind and it reminded me of how it feels late in races.…

Jun 26, 2024

The Secret To Perfect Pacing

In the ever-evolving world, the art of forging genuine connections remains timeless. Whether it’s with colleagues, clients, or partners, establishing a genuine rapport paves…

Jun 26, 2024

Women vs Men: Should They Train Differently?

Challenges in business are a given, but it’s our response to them that defines our trajectory. Looking beyond the immediate obstacle, there lies a…

Jun 26, 2024

Growth UnlockedCoffee, Run, Repeat?

Every business has a unique potential waiting to be tapped. Recognizing the keys to unlock this growth can set an enterprise on the path…

Jun 26, 2024

Demystifying Stretching: A Guide for Runners

The magic that emerges from effective collaboration is undeniable. When diverse minds converge with a shared purpose, the results can be transformative.

Jun 26, 2024

Understanding Heart Rate Training

What fosters effective teamwork? It’s not just about grouping individuals together and hoping for the best. It’s about cultivating an environment where trust, open…

Jun 26, 2024

The Perfect Warm Up Routine

In an ever-shifting business landscape, adaptability isn’t just a trait—it’s a competitive advantage. Companies that embrace change, learn from challenges, and pivot when necessary…

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