A journey of 369 miles begins with a single step.

In June 2024, Brad Distad set out to try something no one in recorded history had done before: a "yo-yo" of the historic C&O Canal. Running 184.5 miles from "mile 0" in Washington D.C. to trails' end in Cumberland, Maryland... and then turning around and running back.

8 days, 9 hours, and 58 minutes later, he successfully completed that journey!

Brad is a husband, father of 6, a teacher, a mentor, an experienced ultra-runner, a More Miles athlete, and so much more. In this episode we get to know him, his inspiration for this challenge, what it took, and what he learned through the experience.

Absolutely everyone can find a piece of wisdom and inspiration in his story - we hope you enjoy!

You can follow Brad's running adventures, including daily posts from his FKT, on his Instagram page at:

www.instagram.com/bornfreerunwild

You can find out more about More Miles Run Coaching, our coaches, and what our athletes are up to at:

instagram.com/moremilesruncoaching

facebook.com/moremilesruncoaching

www.moremilestogo.com

Listen folks - training in the Summer is hard! Quite literally, your body is working harder and has higher demands than it does in the cooler months; and it's really important to understand WHY, and how you can work with it.

Tune in to learn about staying safe, smart, and productive in your Summer Training!

In this episode, we discuss:

-Why training in the heat is different than more mild weather.

-What physiological changes we see in hotter weather.

-How humidity plays a role.

-Adjusting expectations for weather conditions, and WHY it's important to do this.

-"Training in the heat" vs "heat training" - differences, and why you shouldn't do both.

-Acclimation period - and limitations to acclimation.

-Benefits of training in the heat.

-Understanding sweat rate, sweat composition, and hydration.

Links mentioned in this episode:

-Calculating your heat score and pace adjustments:

www.moremilestogo.com/resources/heat-training

-Nix Biosensor instant-feedback wearable sweat testing:

www.nixbiosensors.com

Claim 15% off with code: moremiles

As always, you can learn more about More Miles Run Coaching at www.moremilestogo.com

Follow us and what our athletes are up to at:

www.instagram.com/moremilesruncoaching

www.facebook.com/moremilesruncoaching

youtube.com/@moremilesruncoaching

Join the More Miles Run Coaching team as we chat all things RECOVERY (*hint: it's not just kicking up your feet on the couch!)

-What is recovery, really?

-What does it include and not include?

-When and how often do we use it?

-Why does it matter?

-How do we know if we're recovering well, or not?

-How do you know when you're ready to push again?

Recovery is hard, folks! Athletes often have a harder time holding back than pushing forward. We hope you find this episode as a helpful tool in understanding the importance of both, and HOW to recover to perform at your best!

As always, you can find out more about More Miles Run Coaching and each of our coaches at www.moremilestogo.com

And find out what we and our athletes are up to at:

facebook.com/moremilesruncoaching

instagram.com/moremilesruncoaching

youtube.com/@moremilesruncoaching

In this episode, we first catch up on Coach Zach and Coach Michelle's recent training and racing!

Then we dive into Coach Lauren's recent trip to run the Grand Canyon, rim to rim to rim!

We cover:

-What the run/route is (and is not)

-What makes it unique among other ultra-adventures

-Training and preparation

-Fueling, hydration, and gear

-Why this run is special to Lauren, but also to anyone who is able to experience it.

*If you're watching on video, there are some photos of the run following our interview, and you can also find a full recap reel on Instagram:

instagram.com/moremilestogo

For more on More Miles Run Coaching, our coaches, our athletes, and what we do - find us at:

www.moremilestogo.com

instagram.com/moremilesruncoaching

facebook.com/moremilesruncoaching

youtube.com/@moremilesruncoaching

We divert from our normal "podcast" format for a special episode ALL about The More Miles Last One Standing Challenge - our very own Backyard Ultra race, hosted together with our good friends at 2Lowe Run Company! 2024 marks our 5th year, and we're excited for a big weekend - the race begins June 1st, 2024 in Knoxville, Maryland. You can find all of the information on our website and/or UltraSignUp pages: www.moremilestogo.com/the-last-one-standing-challenge.html ultrasignup.com/register.aspx?did=105100 In this episode we talk about what a Backyard Ultra IS, where the idea came from, the rules of competition, specific details for our event, tips for success on preparation, gear, crew support, and training! What did we miss? We'd love to hear more from you! Follow us on Instagram or join our 2024 Facebook Event for regular updates, including race day results! www.instagram.com/thelastonestandingchallenge/ www.facebook.com/events/3069216433388194

The More Miles Run Coaching team debates on Hot Takes!

Our thoughts on popular and common themes in run training, culture, and marketing... in this episode, we take on:

-Don't Trust Your Watch Analytics

-Your Run Streak is Holding You Back

-Social Media Might Be Lying To You

-Diet Trends Are Hurting You

-"Run Slow to Run Fast" Isn't Quite True

-You Won't PR Every Race

-Strava is Hurting More Than it's Helping

-"Beware the Chair" is Garbage Advice

Promise, we go into full discussion and nuance on each of these takes, because if you think the answer is black and white, you need to think again.

We hope you enjoy a fun spin on this content and learn some things along the way! Remember, these are generalizations - for a one on one personalized approach to reaching YOUR best, let's chat!

www.moremilestogo.com

instagram.com/moremilesruncoaching

facebook.com/moremilesruncoaching

youtube.com/@moremilesruncoaching

Join the More Miles Run Coaching team in learning about Pelvic PT with Dr. Maggie Gise, founder of Gaia Women's Physical Therapy and Wellness in Martinsburg, WV.

Be sure to give this one a listen - we learned that Pelvic PT can be beneficial for anyone and everyone, regardless of gender, age, or activity level - and of course, we talk about it's application to the running population specifically.

In this episode:

-We get to know Maggie and her passion for her work.

-Learn what Pelvic PT actually is.

-Who it's for (including pre-natal and postpartum athletes; peri, menopausal, and post-menopausal women; men, children, and anyone who hasn't found success in a traditional physical therapy setting).

-Common symptoms of pelvic floor dysfunction that we think are normal, but are not.

-Less traditional symptoms that can be associated with pelvic floor dysfunction.

-Return to running guidelines

(see also: https://mailchi.mp/38feb9423b2d/returning-to-running-postnatal-guideline

We learned a lot, and are eager to have Maggie back to discuss some of these topics in more depth - what would YOU like to learn more about?

Maggie and her team see patients in person at their practice in Martinsburg, WV, as well virtually for anyone, anywhere! Find them at:

www.gaiawomenspt.com/

www.instagram.com/gaiawomenspt

www.facebook.com/gaiawomenspt

As always, you can find More Miles Run Coaching at:

www.moremilestogo.com for information on our services, and about each coach individually - we are currently accepting athletes!

www.facebook.com/moremilesruncoaching

www.instagram.com/moremilesruncoaching

youtube.com/@moremilesruncoaching

instagram.com/moremilestogo

instagram.com/moremilesrun.zach

instagram.com/moremiles.coachmichelle

instagram.com/moremiles.coachscott

This is a long-form listen, folks, packed FULL of information!

Join the More Miles Run Coaching team as we cover the importance of:

*Hydration - what it really means, why it matters, how to know what you need, and how TO hydrate.

*Nutrition - macronutrient needs of runners and endurance athletes off the run, as well as fueling on the run - how much, of what, do we need?

*Supplementation - nutrition supplements, vitamins, and minerals that runners should consider in daily routines; as well as discussion on legal, performance enhancing supplementation.

We hope this information is a helpful starting point and good general information that runners need to know!

For more detailed and individual guidance, we also highly recommend consulting with a Registered Sports Dietitian, or your doctor, and obtaining blood work to help inform where you have room for improvement!

Find us at www.moremilestogo.com for information on our services, and about each coach individually - we are currently accepting athletes!

You can also follow us, and what our athletes are up to, at:

www.facebook.com/moremilesruncoaching

www.instagram.com/moremilesruncoaching

- @moremilestogo

- @moremilesrun.zach

- @moremiles.coachmichelle

- @moremiles.coachscott

Youtube.com/@moremilesruncoaching