Resources
Practical coaching notes for life, training, fueling, and the miles between.
Training tips, free guides, beginner support, and honest coaching notes to help your next mile feel more doable.
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Free Plan
Your first 6 weeks of running.
Two beginner paths: a walk/run build or a continuous-run build.
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Explore free and paid resources for running, strength, fueling, mindset, and smarter training.
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Resources help. A plan helps even more. If you are not sure what to do next, send me a note and I will point you toward the best starting place.
Training Blog
Beginner answers and coaching notes.
Running basics, mindset, strength, fueling, recovery, and real-life training support, written by Coach Misty.
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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…
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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…
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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…
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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,…
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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…
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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 +…
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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?…
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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…
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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…
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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…
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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…
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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…
Need a Coach’s Eye?
Resources help. A plan helps even more.
If you are not sure what to do next, send me a note and I will point you toward the best starting place.