More Than Miles

In episode #56 of the podcast, Dr. Kate and Dr. Kacy discuss all aspects of running shoes including their components, trends in styles of shoes, and “hot takes” (aka potentially controversial opinions) on who may benefit from “super shoes” and how often to wear them. They briefly discuss the anatomy and physiology of a running shoe including the stack height, upper, cushion, drop, outer and sole. Then, they talk about trends in these components including the common phenomenon of extremes in fashion and sportswear including the popularity of minimalist footwear followed by the pendulum swinging the opposite extreme of “maximalist” or high cushion and stack height footwear popularized by such brands as Hoka. They also touch on the idea that no one shoe can prevent injuries in runners. As Dr. Kate says, “We’ve been making changes to running shoes for the last 40 years but injury rates have not changed,” so ultimately runners best bet is to choose the most comfortable shoe for them.

Dr. Kate and Dr. Kacy also talk about the more recent technology development of carbon-plated running shoes that have also been called “energy return shoes” or “super shoes.” They also dig into research support and data on the use of these shoes for performance enhancement but also talk about the potential risk of wearing this shoe for all training runs. Dr. Kacy talks about how she rotates wearing these shoes into her training (hint: she does NOT wear them for all training runs and may not even wear them at all in every training week she has). They also talk about what the research says regarding optimum pace for runners to have in order to benefit from wearing super shoes and if this exists. Both women emphasize that it is important not to get seduced by how good these shoes feel and think it is ok to wear them all the time because there is also the reality that this shoe that allows for more energy return also creates more force going through all the body tissues!

Dr. Kate and Kacy also share some of their thoughts on the importance of strength training for runners and how buying and running in a “super shoe” is NO replacement for strength training! Dr. Kacy notes, it is much more important to focus on the runner’s biomechanics, strength, and mobility than to find the “perfect shoe.” As Dr. Kacy says, ““We always talk about shoes as tools, which we’ve already referenced already and the the runner is the one running in the shoe, it’s not the shoe that is running! So, we are often concerned about the biomechanics of the runner and the strength of the runner versus what’s going on at the shoe.” Dr. Kate shares some of her prerequisite strength benchmarks that she looks for in a runner before she will recommend that they try a carbon-plated running shoe. If you have been hearing the hype around these “super shoes” and want to learn more, give this episode a listen!

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In episode #55 of the podcast, Dr. Kate and Dr. Kacy interview Dr. Kayla Balcom, PhD, a clinical psychologist and sports psychologist for the Atlanta Track Club, Georgia Tech Athletics, and her own private practice clients. You may remember Dr. Balcom from her interview on More Than Miles in Episode #32: Vulnerability is not a weakness, where she discussed her early sports experiences as a figure skater and later as a recreational runner. She also talked about ways to cultivate more positive mental health as individuals including a discussion of improving our self-talk, being vulnerable, and the unfortunate barriers of accessing mental health services. In this second interview, Dr. Kate and Dr. Kacy interview Dr. Balcom and pick her brain on sports psychology and how mental health can influence performance as an endurance athlete.

Dr. Balcom some of the strategies that she uses to improve performance with her athletes including dealing with fear of failure, maximizing an individuals’ best performance level of arousal, leveraging reliable routine (aka “superstitions”), and the power of mental imagery and visualization. She discusses how positive self-talk and belifes take work and why this is partly due to our “survival brain” that fixates on the negative experiences as a protective strategy. She also talks about the importance of mental rehearsal or visualization to improve performance and the factors that can make this most effective (HINT: imagery is best performed in “real time” to mimic an actual event or race). Dr. Balcom also talks about optimal mental states to maximize performance including ways to try to find an athlete’s best arousal level to perform well (i.e., not too relaxed, but not overly anxious or stressed out). She also explains some of the nuances of “flow” state and how this may be a great “feel good,” or subjective experience, but may not actually correlate to a high performing state.

Dr. Balcom shares some neat insight into why athletes may experience fear of failure and how to overcome these self-limiting beliefs and fears. She also shares some tips and tricks to reframe a less than ideal race and how to overcome disappointing performances and move on to future race success and enjoyment. You will not want to miss this rich discussion with Dr. Balcom and some of the keys to cultivating great mental health for your performance as an endurance athlete! But also, as Dr. Kacy says, “people come in the door for the performance benefits and stay for the overall health benefits.” This episode can provide a great perspective on improving overall mental health as well!

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In Episode #54 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview sports dietician, mom, and runner, Meghann Featherstun, MS, RD, CSSD. Meghann has been a dietician for 15 years and started out as a dietician in a hospital setting before transitioning and becoming certified as a sports dietician to focus her efforts on working with endurance athletes and runners! She first took up running after graduate school and since has completed 12 marathons with a marathon PR of 2:50 in 2022 and a recent Boston Marathon PR of 2:52:14 in 2023. Meghann loves the work she does and has helped over a thousand runners and endurance athletes in the last four years to trouble shoot and maximize their nutrition to support their health and sports performance.

During the interview, Dr. Kate and Kacy talk to Meghann about her transition to being a small business owner in owning her own nutrition consulting business, Featherstone Nutrition. As part of her services, she offers one-on-one and group nutrition coaching and regularly posts recipes and fueling tips on her blog and social media channels like Instagram @featherstonenutrition. They also talk about some of her fueling strategies for runners and the timing of this nutrition before, during, and after workouts and races. Meghann regularly tests out fueling strategies within her own training and has been known to put together some interesting combinations of “toast” breakfasts including a recent Instagram post of peanut butter, pickles, veggie sausage, and sriracha hot sauce on toast! She also has a self-professed love of bagels and graham crackers, both to fuel workouts and as carb loading strategies going into a marathon race (checkout her website for a free Carb Load Guide).

Meghann also talks about some “myth busting” that she regularly does in educating clients how to deal with issues such as GI issues, hydration, and timing of nutrition (HINT: not all gels are created equal!). She also talks about some of the misconceptions that arise from some nutrition tactics that are often passed around (but ineffective) in endurance athlete culture. She also talks about some of the research on coffee and caffeine’s influence on performance including the pros and cons of caffeinated energy gels.

We know you will love the nutrition tips and tricks that Meghann talks about in this episode, so give it a listen!

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In Episode #53 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview former collegiate runner turned running comedian, Laura Green. Laura started running in middle school and says that running has been interwoven into her life ever since then. She went on to compete in high school and collegiate track and cross country and since college has been involved in the running scene training for road races from 5k to marathon distances and trail races. She is trained as a physical therapist, and worked in this field for a while, but has more recently transitioned into a career as a social media influencer and comedian. You can now find Laura posting videos on TikTok, Instagram, and YouTube and gaining sponsorships from various running brands and companies. During the interview, Laura talks about some of the factors she finds so funny (and easy to poke fun at) about running culture such as gear, race superstitions, running moms, and runner nutrition.

Dr. Kate and Kacy talk to Laura about some of her transition from PT to professional joke teller and what a “typical day looks like” in the life of Laura Green (HINT: the recap of this line of questioning is HILARIOUS!). They also talk about some of her upcoming adventures including her preference for races that are NOT the marathon. She talks about some of the marathon destination races that she has been sponsored to participate in and the locations that she says she could be bribed into going to (HINT: it is NOT Chicago or New York). They also talk about the very real phenomenon of increasing shoe size after having children and Dr. Kate and Laura bond over their often hard to find running shoe sizes.

As her YouTube channel description suggests, Laura is “Just here trying to get people to laugh at themselves more often.” Laura does not take herself too seriously and part of the draw of her humor is the often self-directed jokes and lighthearted look at running culture. Laura also talks about how she gets inspiration for her jokes and her brief foray into standup comedy. One of her popular skits is: “We’re all just running around…” We could not stop laughing during the interview with Laura and we think you will LOVE this episode too!

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Dr. Kate and Dr. Kacy interview Boston Marathon Race Director, Dave McGillivray, about all things Boston Marathon and beyond. Dave tells his story of his first Boston Marathon and how the race is intertwined with his grandfather.

Dave takes a deep dive into the history of the Boston Marathon and how it has evolved over the years, given that this year's race is the 127th running. He talks about the unique challenge of coordinating a point to point race and accommodating 30,000 runners on the narrow neighborhood streets leading to Boston.

Dave is an impressive athlete himself, completing several Ironmans, feats of endurance, and marathons, including 51 Boston Marathons. He explains the logistics of going back to the start to complete his race, long after thousands of participants have already crossed the finish line. If you want to feel inspired, give this episode a listen!

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In Episode #50 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional runner, mom, and owner of the coaching business, “Running Joyfully,” Kaitlin Goodman. Kaitlin is a 4-time Olympic Trials Qualifier, competing in the 5,000meters, 10,000 meters and marathon distances. In addition to competing at a professional level, Kaitlin has coached hundreds of runners to achieve their own running PRs and goals through her business “Running Joyfully.” Kaitlin is also Dr. Kacy’s running coach!

During the interview, Kaitlin talks about her early introductions to competitive running including running for her father at Davis Senior High school and how inspiring he has been as a positive influence on her career and mindset towards running. Kaitlin was originally drawn to running because of her father’s coaching in the sport and passion for running, though she did also play other sports, such as soccer before focusing more on her running career. After high school, Kaitlin went on to compete for the University of California at Davis track and cross-country teams and shortly following that moved to San Francisco to pursue her professional running career. She went on to race multiple distances from the 5K and 10k races all the way up to the marathon and has found success at each of these distances. While talking about her running clearly lights her up during this conversation, Kaitlin is equally excited about her coaching business and helping others succeed in their running goals and journeys. Kaitlin also talks about some of the lessons that she has learned coming back (but not “making a comeback”) to running after her recent pregnancy and birth of her son.

Dr. Kate also adds to the discussion with tips for those returning to running post-partum including having realistic expectations, the individual nature of how and when to get back to running, and ways to transition back to running safely. Check out the episode as these women share their combined wisdom! Kaitlin sincerely wants each of her runners to experience the joy that she has found in running as a lifetime activity and sporting pursuit. From her “Running Joyfully,” website, she states, “I’m the runner who finds the joy in every mile.” She also contributes immensely to how the runners she coaches relate to running and as Kacy can attest to, inspires this joy of running in many others! The interview also includes some of Kaitlin’s tips on how to have a positive mindset and relationship with running and more!

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Dr. Kate and Dr. Kacy interiview Dr. Amber Zimmerman, PhD., sleep researcher and elite runner. They talk all about Amber's approach to running and the "little things" that have turned in to big things. She is the 2022 Philadelphia Marathon winner and owner of PR's of 15:37 in the 5k and 2:31 in the marathon.

In this conversation, Amber discusses everything from her research on the genetic contribution to sleep and physchiatric disorders to how slowing down on easy runs have helped her make leaps and bounds in her improvements as a runner. She emphasizes the importance of recovery, particularly sleep, for getting the most out of your training and the most out of your body. She uses her own research and science background to provide some key tips on how to improve your sleep quality and quantity.

Amber already has her 2024 Olympic Trials Qualifier and is chasing the Olympic Standard for Paris. Her advice to runners seeking high performance: Don't talk yourself too seriously and eat the donuts.

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In Episode #49 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview Sports Nutritionist and Registered Dietician, Lindsey Elizabeth Cortes, MS, RD, CSSD. Lindsey has worked with hundreds of clients on improving their lifestyle nutrition and fueling for performance in many sports arenas including endurance events. She is the founder and owner of Rise Up Nutrition and specializes in working with female athletes. In the podcast interview, Lindsey talks about her interests in health as relates to movement, nutrition, and holistic lifestyle factors. She has a unique background specializing in sports nutrition, combatting “RED-s” (Relative Energy Deficiency in sport), and supporting the nutrition needs of individuals according to their unique physiology and training cycles. Within the interview, Lindsey discusses some common symptoms of under fueling such as low energy, hair loss, abnormal lab results, easy to bruise, extreme coldness or temperature sensitivity and others. Some of these may surprise you! In discussing her sports and running background with Dr. Kate and Kacy, Lindsey talks about growing up as a gymnast and regularly playing sports with her siblings before getting into track and sprinting events in high school and college. Her foray into distance running began when she was in graduate school and took up “slow jogging” with her roommate as a way to stay active and allow a hamstring injury that she had sustained during sprinting to heal. She fell in love with the ½ marathon distance, which she describes as her favorite to run and race in currently! She also talks about how she has honed in a specialized method in working with athletes for 12 week sessions to become “Fierce, Fit, and Fueled.” She wants her clients to be physically fit but also mentally in a good place via their food choices, relationship with food, and sports performance! Her philosophy is that, “You have to be a healthy human first before you can be a healthy athlete!” (and be fuelled for your sport). The interview also includes Lindsey’s tips on how to improve nutrition in easy ways, timing of fueling for performance as an endurance athlete and the importance of macronutrient composition of pre-workout and post-workout meals. You will certainly take some useful information from this podcast on maximizing the enjoyment and nutrition from your food choices as an endurance athlete!

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In Episode #48 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional middle distance-runner and Atlanta Track Club Elite Team Member, Olivia Baker. Olivia competes in the 800-meter event and has won gold in the mixed 4 x 400-meter relay at the 2019 world relays and won silver in the 800-meter event in the 2022 USATF indoor track and field championships, which led to a 14th place finish at the world’s indoor meet. Olivia’s describes her enthusiasm for running and the friendships it has inspired and indeed that is part of what motivated her young start into the sport when she began running as an 8-year-old with her friends. Olivia continued to run and compete while in middle school and high school track, which ultimately lead to a competitive running career while at Stanford University. During the interview with Dr. Kate and Dr. Kacy, Olivia talks about the importance of holistic health and how it has contributed to her success as an athlete including prioritizing mental imagery, sports psychology support, nutrition, and recovery practices in addition to her disciplined physical training. She graciously speaks about the importance of the positive coaches that she has had in her career and praises the contributions to her health from her coaches, psychologists, and also physical therapists such as Dr. Kate and Dr. Kacy, who work tirelessly to support the Atlanta Track Club and all its members. Olivia’s maturity and self-reflection are apparent throughout the interview as she describes her personal growth and lessons that she has worked hard to learn within her psychology sessions and as she approaches her career now with a renewed sense of confidence and purpose, and wisdom beyond her years! Olivia also talks about the community she has found in Atlanta once moving here specifically to be with the Atlanta Track Club. To her great credit, Olivia has invested a great degree in the community and is part of leading a running-related book club for ATC athletes! The interview also includes Olivia’s a discussion of her other interests and impressive resume outside of track including her acceptance into medical school (she decided to delay her career in medicine to take advantage of the chance to run professionally) and her experience attending a circus camp and learning trapeze arts and unicycle! Olivia’s true joy for running and life are apparent throughout this conversation, and this is an episode that you surely don’t want to miss!

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In Episode #47 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional chef, triathlete, and owner of Atlanta food business, Dandelion Food & Goods, Stella Dillard. Stella worked in the Atlanta restaurant scene for over a decade before the COVID-19 pandemic left her out of work and inspired to take the plunge into cooking the way she had always wanted. She started her own business selling frozen soups and casseroles at farmers markets and for delivery in the Atlanta metro area. In the interview, Stella discusses the importance to her of sourcing quality ingredients from local farmers and cooking meals with a health-conscious focus and intent to create balanced meals for busy families and professionals. During the interview with Dr. Kate and Dr. Kacy, Stella also gets to tell her, “running story” and talks about her journey from being a younger restaurant worker running on a treadmill with the goal of “getting fit and stronger” for her job demands in a professional kitchen, to her current love of triathlon training including her upcoming USA Triathlon Nationals race in August. Stella also talks about the unique demands of being a professional chef- think standing for up to 12 or 14 hours a day, and how she tries to integrate recovery practices such as massage, sleep, and relaxation breath work into her days and weeks. Stella also talks about how the process of training as a triathlete has made her eye for the nutrition of her meals all the more discerning and how she is now more attune to getting enough macronutrients including sufficient protein, quality carbohydrates, and fats in each meal to support her training (and the health of her customers)! The interview includes positive food reviews from Dr. Kate and Dr. Kacy (who have tried her food and give it the flavor and healthy thumbs ups!) and bonding moments with Dr. Kate as female small business owners. Dr. Kate also shares a little bit about her experience working in restaurants growing up and in graduate school and how that has created in her a similar “ingredients first” mentality. You will not want to miss this interview with such a down to earth and inspired chef and endurance athlete. Plus, you may just find that it gives you one more option for healthy meals on the go! We hope this description has whet your appetite for more from Stella and you can check out the full interview in the most recent More Than Miles Podcast episode!

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