THE RUNNER'S SOLE

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 smile

So 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

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Connect with runners, share your journey, ask questions, and stay motivated all year round:
 👉 https://www.facebook.com/share/g/17oz7x3jFe/

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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-tears
• Why lifestyle overload — like new jobs, new routines, or new pets — also triggers heel pain
• Foot mechanics: overpronation, high arches, tight calves, stiff ankles
• How poor biomechanics stretch or strain your fascia with every step
• The role of age, recovery habits, and ignoring early warning signs
• How walking on concrete and other man-made surfaces overloads the fascia
• Why unsupportive shoes, old running shoes, flip-flops, and ballet flats worsen pain
• Real 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 fasciitis

This 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 fasciitis

Join 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!

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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 fasciitis
• The role of footwear: why worn-out shoes, flats, or minimalistic shoes can overload your fascia
• Biomechanical quirks that contribute to heel pain: flat feet, high arches, tight calves, and weak hips
• Lifestyle and risk factors: standing jobs, weight changes, and aging tissue
• How multiple small factors can stack up and lead to heel pain
• Real-life case study: “Mark,” a teacher who developed plantar fasciitis due to lifestyle loads rather than running

Sharon also busts common myths:
 ✔ Plantar fasciitis isn’t only for runners
 ✔ It’s not just bad luck
 ✔ You can recover and prevent it from returning

By 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!

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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 is
• Why it becomes irritated, inflamed, or degenerative
• What’s happening under your heel when you feel that morning pain
• Why both runners and non-runners get plantar fasciitis
• The truth about heel spurs vs. plantar fasciitis
• How your foot absorbs 3–5× your body weight with every step
• Why ignoring heel pain can worsen your gait and cause new injuries

You’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 good

Join 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!

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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 stronger

If 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.

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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 Sharon

• Instagram: 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=pc

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 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. 

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 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. 

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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.

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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.

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