THE RUNNER'S SOLE

Heal Heel Pain Fast | The 2-Week Plantar Fasciitis Recovery Plan

That sharp heel pain when you take your first steps in the morning? Yeah… your foot is officially protesting. In this episode of The Runner’s Sole Podcast, podiatrist and runner Sharon Miller breaks down how to heal heel pain naturally, why plantar fasciitis happens, and the exact 2-week recovery plan that actually works — without gimmicks, miracle gadgets, or giving up your sanity. From morning pain and tight calves to stretching routines, footwear mistakes, recovery timelines, and strengthening exercises, this episode gives you practical, science-backed advice to reduce heel pain and get back to walking and running comfortably again. If you’ve been dealing with plantar fasciitis, sore heels, or foot pain that keeps coming back… this episode is for you. 🎧 IN THIS EPISODE YOU’LL LEARN:  ✔ What plantar fasciitis actually is  ✔ Why heel pain is worse in the morning  ✔ The biggest mistakes making your heel pain worse  ✔ The 2-week plantar fasciitis recovery plan  ✔ The best stretches for heel pain relief  ✔ Why tight calves contribute to plantar fasciitis  ✔ Strengthening exercises that help prevent heel pain from returning  ✔ How shoes can secretly worsen your foot pain  ✔ What recovery should realistically look like week by week 👣 KEY TAKEAWAY  Heel pain is stubborn — but it’s treatable.  The key isn’t chasing quick fixes. It’s reducing stress, improving foot strength, stretching consistently, and giving your body the support it actually needs to heal. Small daily habits can make a massive difference in how your feet feel. 🔗 LINKS  🌐 All Episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👟 Online Foot Consultation: www.runnerssole.co.uk [https://runnerssole.co.uk/] 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST  The Runner’s Sole Podcast is where running meets science, stride by stride.  Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show [https://www.buzzsprout.com/2545750/support] Support the show [https://www.buzzsprout.com/2545750/support]

Run Strong, Hurt Less: How to Suffer Smart (Without Your Feet Filing a Complaint)

Every runner knows what it feels like to push through pain. But how do you know when you're building yourself up — or quietly breaking yourself down? In this episode of The Runner's Sole Podcast, podiatrist Sharon Miller breaks down the science of smart suffering — so you can train harder, recover faster, and stay on the road longer without landing on the injury list. From the difference between productive pain and warning signs, to why your tendons lag behind your fitness, to the honest truth about shoes and strength training — this episode gives you everything you need to stop guessing and start training with real, foot-first intelligence. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ Good pain vs. bad pain — and how to tell the difference while running ✔ Why your feet absorb 2–3x your body weight with every single step ✔ The real reason most running injuries happen (it's not bad luck) ✔ How overstriding and low cadence increase your injury risk ✔ Why buying new shoes won't fix a training error ✔ The strength exercises every runner needs (yes, including your toes) ✔ Exact warning signs that mean you need to stop — not push through ✔ Why recovery, not running, is where improvement actually happens 👣 KEY TAKEAWAY Suffering is part of running. But there's a big difference between building fitness and building an injury. The runners who go the distance aren't just training hard — they're training smart, staying consistent, and listening to the one part of their body that never lies: their feet. 🔗 LINKS 🌐 All episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👥 Join Facebook Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits. Support the show [https://www.buzzsprout.com/2545750/support] Support the show [https://www.buzzsprout.com/2545750/support]

Pronation Explained: The Truth About Overpronation, Underpronation & Running Injuries

Pronation Explained: Do You Really Need to Fix Your Feet? Many runners worry about overpronation, flat feet, or “bad foot mechanics” — but what if most of what you’ve been told isn’t actually true? In this episode of The Runner’s Sole Podcast, podiatrist Sharon Miller breaks down pronation in a simple, practical, and science-based way so you finally understand what your feet are actually doing when you run. You’ll learn what pronation really means, why it happens, and most importantly — whether you actually need to “fix” it at all. Instead of fear-based advice or confusing shoe labels, this episode focuses on real biomechanics, comfort, and what actually prevents injuries. 🎧 IN THIS EPISODE YOU’LL LEARN: ✔ What pronation actually is (in simple terms)  ✔ Difference between neutral, overpronation & underpronation  ✔ Why pronation is NOT automatically bad  ✔ When you should actually worry about it (and when not to)  ✔ Why stability shoes aren’t a magic fix  ✔ The biggest myths runners still believe  ✔ How shoes, comfort & strength really affect injury risk  ✔ What matters more than foot type in running 👣 KEY TAKEAWAY Pronation is not the problem — how your body adapts to it is what matters. Most runners don’t need correction — they need strength, consistency, and the right footwear comfort. 🔗 LINKS 🌐 All episodes:  https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👥 Join Facebook Community:  https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner’s Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits. Support the show [https://www.buzzsprout.com/2545750/support]

Use It or Lose It: Are Your Feet Getting Weaker Without You Realising?

🎙️ Use It or Lose It: Are Your Feet Getting Weaker Without You Realising? Most runners focus on mileage, pace, and shoes… But what if the real problem is something you’re not even thinking about? In this episode of The Runner’s Sole Podcast, podiatrist and runner Sharon Miller explains the powerful concept of “use it or lose it” — and how modern running habits may actually be weakening your feet over time. Your shoes are doing more than ever — cushioning, stabilising, absorbing impact — but that comes at a cost. 👉 The more your shoes do… the less your feet have to do. And when your feet stop working properly, your body starts compensating — leading to pain, inefficiency, and injury. 🎧 IN THIS EPISODE YOU’LL LEARN: ✔ What “use it or lose it” really means for runners  ✔ How modern shoes can weaken your feet over time  ✔ Why you don’t notice problems until pain starts  ✔ How compensation leads to injuries in knees, hips & ankles  ✔ Why going barefoot suddenly is a bad idea  ✔ Simple ways to rebuild foot strength safely  ✔ Easy exercises to “wake up” your feet again  ✔ Why balance and surface variation matter  ✔ How to build strong, resilient feet for long-term running 👣 KEY TAKEAWAY Your feet are not passive — they are active, complex systems. If you don’t use them properly, your body slowly switches them off. And the worst time to realise that… is when you need them the most. 🔗 IMPORTANT LINKS 🎧 Listen on Buzzsprout: https://www.buzzsprout.com/2545750/episodes 🌐 Official Website:  👉 www.runnerssole.co.uk 👥 Join Our Community:  https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 📩 Online Consultation:  👉 https://runnerssole.co.uk/consultation/ 🏃 ABOUT THE PODCAST The Runner’s Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits for long-term performance. #RunningPodcast #FootHealth #RunSmart #RunningTips #InjuryPrevention #RunnerLife #RunningAdvice #Podiatry #RunBetter Support the show [https://www.buzzsprout.com/2545750/support]

Top 5 Mistakes Runners Make and How to Fix Them

Running injuries, slow progress, and discomfort are often not random — they come from simple but repeated mistakes many runners don’t even realise they are making. In this episode of The Runner’s Sole Podcast, Sharon Miller breaks down the top 5 most common mistakes runners make with their feet and running habits — and more importantly, how to fix them. From choosing the wrong running shoes, to ignoring foot strength, overstriding, increasing mileage too quickly, and neglecting basic foot care — this episode is a complete guide to understanding what is really holding runners back. What makes this episode powerful is not just identifying problems, but giving you simple, practical fixes you can start applying immediately to run better, safer, and more efficiently. If you’ve ever dealt with pain, frustration, or plateaus in your running, this episode will help you reset your approach and build a stronger foundation from the ground up. 🎧 IN THIS EPISODE YOU’LL LEARN: ✅ Why choosing the wrong running shoes can affect your whole movement  ✅ The importance of foot strength (and why most runners ignore it)  ✅ How overstriding leads to inefficiency and injury  ✅ Why sudden mileage increases cause pain and setbacks  ✅ The biggest mistake runners make with foot care and prevention  ✅ Simple exercises to strengthen your feet at home  ✅ How to improve running efficiency step by step  ✅ Why consistency matters more than motivation spikes  ✅ How to prevent common running injuries before they start 👣 WHY THIS EPISODE MATTERS Most runners focus on training harder, running more, or buying better shoes — but the real progress comes from fixing the basics. Your feet take thousands of impacts per mile, and small mistakes repeated over time can lead to injury, fatigue, and poor performance. This episode helps you shift from reactive running (fixing problems after injury) to preventive running (building strength and efficiency before problems start). Fixing these five mistakes will help you run longer, feel stronger, and stay injury-free. 🔗 LISTEN NOW 🎧 https://www.buzzsprout.com/2545750/episodes/18968569 [https://www.buzzsprout.com/2545750/episodes/18968569] 👥 JOIN OUR RUNNING COMMUNITY https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner’s Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, the show helps runners understand foot health, prevent injuries, and build sustainable running habits — especially for those who want to run stronger and stay injury-free for life. Support the show [https://www.buzzsprout.com/2545750/support]