If you’ve ever thought, “I was doing fine… so why does it suddenly hurt?” — this episode is for you.

In Episode 2 of The Runner’s Soul, Sharon Miller — podiatrist, runner, and unapologetic foot nerd — breaks down the most common beginner running mistakes that quietly lead to injuries like heel pain, plantar fasciitis, shin splints, and ankle issues.

These aren’t dramatic accidents or obvious errors.
They’re normal, well-meaning habits that slowly overload your body until pain shows up.

In this episode, you’ll learn:

• Why doing too much too soon is the fastest path to injury
• How running too fast early on overloads your calves, fascia, and joints
• Why ignoring small aches and morning stiffness is risky
• The truth about rest days and why they’re essential for adaptation
• Why copying someone else’s training plan often backfires
• How load increases faster than tissue adaptation — and what that means for your feet

Sharon also explains what’s happening beneath the surface when runners say:

“I didn’t change anything… so why does my heel hurt?”

You’ll walk away with a clear understanding of what smart, sustainable training actually looks like — including pacing, rest, early warning signs, and how to protect your progress without losing motivation.

This episode is especially important if:

• You’re new to running
• You’re returning after a break
• You’ve tried running before but stopped due to pain or injury

To wrap up, Sharon gives you a Week 2 challenge focused on restraint, recovery, and consistency — because long-term runners aren’t the ones who push hardest, but the ones who adapt smartest.

🎧 Listen now and learn how to keep running — one smart step at a time.

👥 Join our Facebook community to share your journey, ask questions, and stay supported beyond the podcast. https://www.facebook.com/share/g/17oz7x3jFe/

So, you want to start running… but something keeps holding you back?

In this episode of The Runner’s Soul, podiatrist and runner Sharon breaks down how to start running the smart, safe, and sustainable way — especially if you’re a beginner or returning after injury.

Running feels hard at the beginning not because you’re bad at it, but because your body is learning something new. In this episode, Sharon explains what your body is actually going through when you start running, why early discomfort is normal, and how most running injuries happen not because running is bad, but because people start without the right guidance.

You’ll learn what a realistic first week should look like, why run-walk training is smart (not cheating), how to tell the difference between normal soreness and red-flag pain, and how understanding your feet can protect you from injury.

This episode is for anyone who has ever thought:

• “I’m not built for running”
• “I’m too slow”
• “I tried before and got injured”
• “I want to start but I’m scared”

By the end of this episode, running will feel less intimidating, less confusing, and far more achievable — one smart step at a time.

⏱️ Episode Breakdown (Timestamps)

00:18 – 01:29
Why running is one of the simplest and most powerful ways to improve health and mindset

01:49 – 02:23
Common fears that stop people from starting running

02:31 – 03:26
Who this episode is for (new runners, returning runners, injured runners)

03:52 – 04:48
Why running feels so hard at the beginning

04:58 – 05:36
Why most running injuries happen

05:47 – 06:40
You’re not bad at running — pace doesn’t matter

06:20 – 07:35
Why run-walk training is smart and how adaptation works

07:44 – 08:01
How progress actually builds over time

08:09 – 08:55
Understanding your feet and why they matter

09:21 – 10:15
Normal soreness vs red-flag pain

10:45 – 11:29
The biggest mistake new runners make

11:46 – 12:22
Why clarity beats motivation

12:40 – 13:05
What’s coming in Episode 2

13:20 – 14:10
Your 7-day beginner homework

14:20 – 15:00
Community invite & closing message

✅ Key Takeaways

• Running feels hard because it’s honest movement, not because you’re bad at it
• Speed, distance, and pace do not define a runner
• Run-walk training is smart and protective
• Muscles adapt faster than tendons, bones, and fascia
• Discomfort is adaptation — pain is information
• Consistency beats motivation every time
• Understanding your body builds confidence and prevents injury

📌 Homework from This Episode

For the next 7 days:

• Move your body intentionally at least 3 times
• Walking, light jogging, or run-walk intervals are all perfect
• Pay attention to how your feet and legs feel before, during, and after
• Don’t judge pace, distance, or speed — just notice

👥 Join the Community

Join our Facebook community to connect, learn, and share your running journey with real people:

👉 https://www.facebook.com/share/g/17oz7x3jFe/

🎧 What’s Next?

In Episode 2, we’ll cover common beginner mistakes — the small, innocent choices that quietly turn excitement into pain or injury.

Make sure you’re following the podcast so you don’t miss it.

Chronic plantar fasciitis can be one of the most frustrating running injuries — it lingers, it hurts, and it feels like nothing works. In Episode 6 of The Runner’s Soul, Sharon Miller, podiatrist and runner, dives into advanced strategies for tackling stubborn heel pain.

From why some cases become chronic to targeted treatments like shockwave therapy, PRP injections, and the 10X procedure, Sharon explains what actually helps and what myths to ignore. She also shares the mental tools runners need to stay motivated during long recovery periods.

With practical advice, real patient stories, and her brand-new Foot Care Toolbox, this episode equips you with everything you need to finally get your heels — and your running — back on track.

🧠 What You’ll Learn in This Episode

✔ Why some plantar fasciitis cases become stubborn
✔ The role of delayed treatment, overload, and biomechanics in chronic pain
✔ Advanced treatment options: Shockwave, PRP, 10X procedure, and surgery
✔ The importance of full rehabilitation — not just pain relief
✔ Mental strategies to stay motivated through chronic recovery
✔ How to return smarter, stronger, and pain-free
✔ Foot Care Toolbox: practical tips for daily management
✔ Real patient stories of recovery and comeback

🏃‍♀️ Key Takeaways

• Chronic plantar fasciitis is common, but not permanent
• Persistence and consistency are just as important as the treatment method
• Advanced therapies help when home care alone isn’t enough
• Mental resilience and patience accelerate recovery
• Full rehabilitation — strength, stretching, cross-training — prevents recurrence
• Smart recovery can reshape your running technique for long-term gains

🎧 Who This Episode Is For

• Runners struggling with chronic heel pain
• Anyone stuck in a cycle of plantar fasciitis
• Athletes looking for advanced recovery strategies
• Beginners unsure of how to handle persistent plantar fasciitis
• Anyone wanting actionable, evidence-based tips for long-term foot health

👥 Join the Runner’s Soul Facebook Community

Connect with runners, share your journey, ask questions, and get ongoing support beyond the podcast:

👉 https://www.facebook.com/share/g/17oz7x3jFe/

🔮 Coming Up Next (Season 3)

Next season, we’ll stride into new topics every runner should know about:
✔ Shin splints
✔ Ankle tendon issues
✔ Stress fractures
✔ Runner’s knee
…plus science-backed tips and real-life solutions to keep you running stronger and healthier.