If you’re recovering from a foot fracture, stress fracture, or running injury and wondering why the last part of healing feels the hardest — this episode is for you.

In this episode of Runnah, I’m talking about the messy middle and that final 20% of recovery that nobody prepares you for. You’re cleared to run… but it still hurts. You’re “better”… but not back. You’re grateful… and also completely frustrated.

Healing from a foot fracture isn’t just physical — it’s mental. And that last stretch? It can feel slow, annoying, discouraging, and honestly kind of debilitating in a way that’s hard to explain to people who haven’t been there.

I share:

• What the final stage of foot fracture recovery actually feels like

• Why the last 20% of healing takes so long

• The mental side of returning to running after injury

• How I’m pacing my comeback miles

• Why this phase can feel lonelier than the beginning

If you’re coming back from a stress fracture, bone injury, or long running layoff, and you’re stuck in that gray zone between injured and healed — you are not behind, you are not weak, and you are definitely not alone.

Recovery is not linear. Returning to running after a foot fracture takes patience, humility, and more emotional energy than most people realize.

This episode is real, honest, and for anyone in the middle of it.

Subscribe to Runnah for conversations about running injuries, comeback miles, stability shoes, recovery, and the identity shifts that come with healing.

RunnahPod@gmail.com

Instagram: @RunnahPod

I’m joined by Sam from Ruck for HIT, a powerful event supporting veterans and military families through Heroes In Transition. This isn’t just a race — it’s a community-driven ruck and run that honors service, resilience, and the strength it takes to transition home.

We talk about:

• What Ruck for HIT is and why it matters

• The mission behind Heroes In Transition

• Why rucking is such a powerful way to show up and show support

• How everyday runners can be part of something that truly impacts lives

If you’ve ever wanted your miles to mean more — this is one way to do it.

Ruck for HIT supports Heroes In Transition, a nonprofit serving veterans, service members, and military families across Cape Cod and Massachusetts. The event brings people together to ruck, run, and raise funds for programs that provide clinical care, wellness support, housing assistance, and more.

You can learn more about the event here:
👉 https://heroesintransition.org/ruck4hit/

Ready to show up? Register here:
👉 https://runsignup.com/samlow2026

If you can’t attend but want to contribute, you can donate directly to Sam’s fundraising page here:
👉 https://runsignup.com/samlow2026

Whether you carry weight on your back or just carry the mission forward, this is about community. It’s about honoring those who’ve served. And it’s about using movement as a way to stand beside someone.

Thank you for being the kind of community that cares about more than pace and PRs.

📧 Contact Runnah: RunnahPod@gmail.com

IG: @RunnahPod

I’m back.

And it feels so good.

This episode is celebratory because these are my first miles back running after being sidelined for weeks with injury, and I finally got to test the Saucony Hurricane 25.

I talk about:

• How the Hurricane 25 felt on my first tentative miles back

• Stability, cushioning, fit, and everything in real-world miles (not just specs)

• The weird mix of excitement, nerves, and gratitude that comes with returning to running

• How it feels to finally move again after so much waiting

The miles were cautious, my pace was slow, but my heart was so full. If you’ve ever been injured, frustrated, or just craving that “back on the road” feeling, this one’s for you.

🔗 Check out the Hurricane 25: https://www.saucony.com/en/hurricane-25/195021612025.html
📧 Contact Runnah: RunnahPod@gmail.com

This week we have a bonus episode of Runnah here for one simple reason: to have fun.

I recently hopped on the TV Trivia Podcast as a guest and answered trivia questions all about A Bug’s Life — yes, the Pixar classic, yes, tiny ants, big feelings, and absolutely zero running talk. It was silly, nostalgic, low-stakes joy, and honestly a really welcome break during a heavier season.

This episode isn’t about training, injury, or perseverance. It’s about letting your brain rest, laughing a little, and remembering that it’s okay to enjoy something light even when things feel hard.

If you’ve been craving something easy, playful, and pleasantly distracting, this bonus episode is for you.

🎧 Listen to the TV Trivia Podcast here:
https://open.spotify.com/show/4HQq1DMPEsSQJYvqLrnEtu

Thanks for being here, thanks for riding the highs and lows with me, and thanks for letting Runnah hold space for both the serious stuff and the joyful nonsense.

In this episode of Runnah, I’m really excited to sit down with Lindsay Housman, the founder and CEO of Hettas — a Canadian performance footwear brand based in Vancouver that’s on a mission to redefine how athletic shoes are made for women.

Lindsay started Hettas in 2023 from her own experience with foot pain and frustration. She kept running into the same problem many of us know too well: footwear that should work but doesn’t — not because of lack of effort or willpower, but because it was never designed with women’s anatomy and real movement in mind. What followed was deep research, intentional design, and a brand built around evidence, experience, and honest insight.

We talk about:

• Why women’s foot anatomy deserves its own performance research

• How Hettas shoes are engineered differently

• Lindsay’s personal running and pain-to-purpose journey

• What it means to create gear that respects variation, comfort, and performance

• How community feedback and science are shaping the future of footwear

This conversation isn’t just about shoes — it’s about seeing a gap and deciding that enough is enough. If you’ve ever felt like your gear wasn’t made for you, or you’ve dealt with foot pain that doesn’t seem to match your effort, this episode will feel like a deep exhale.

Learn more about Hettas:
https://hettas.com/

As always, Runnah is about real runners, real bodies, and the people and tools that help us stay in the sport we love — on our own terms.

📧 Contact the show: RunnahPod@gmail.com

I’m sharing an honest review of the Cadense Havena Women’s Adaptive Slipper, but more importantly, I’m sharing why a shoe like this matters to me right now — in the middle of a new dystonia diagnosis, ongoing foot injuries, and a season where my body is asking for way more care than I’m used to giving it.

Dystonia has changed how my feet move, how my muscles fire, and how unpredictable my body can feel from day to day. Some days are okay. Some days are frustrating. And on all of them, what I put on my feet matters — not just for comfort, but for stability, safety, and nervous system calm.

This isn’t a “best shoe ever” hype video. It’s a real conversation about:

• Navigating recovery when your nervous system is involved

• Why adaptive footwear matters for people with neurological and chronic conditions

• How I’m using the Havena off-run while my body figures itself out

• What support actually feels like when your feet don’t always cooperate

• Letting go of the idea that every shoe has to be about miles

Right now, running looks different for me. Healing looks slower. And adaptation isn’t optional — it’s the work. This shoe has become part of how I move through my days with a little more ease and a little less fight.

If you’re dealing with dystonia, EDS, injury, chronic pain, or a body that won’t follow the plan you wrote in your head — I hope this helps you feel a little less alone.

My affiliate link (supports Runnah at no extra cost to you):
https://tr.ee/CCSoIwOeYT

Thank you for being here, especially if you’re learning how to live in a body that’s changing. You’re not inconsistent. You’re adapting.

Runnah Contact: RunnahPod@gmail.com

In this video, I share my recent dystonia diagnosis. I talk about what dystonia has been like for me so far — how it’s showing up in my body, how it’s intersecting with my running, my injury recovery, and my day-to-day life, and how I’m learning to make sense of something that still feels unfamiliar and evolving.

This isn’t a polished or clinical explanation. It’s lived experience. It’s me naming what I’m noticing, what I’m struggling with, and what I’m holding onto as I learn how to move forward with more information than I had before.

I’m sharing this not because I have answers, but because I know how powerful it can be to feel seen — especially when your body is doing things you didn’t choose and can’t fully control. If this resonates with you, if you’re navigating neurological stuff, chronic illness, injury, or uncertainty, I hope this reminds you that you’re not alone in it.

Thank you for being here. Thank you for listening. And thank you for holding space for stories that don’t always fit neatly into before-and-after narratives.

If Runnah has ever made you feel less alone, that means everything to me.

📧 Contact the show: RunnahPod@gmail.com
📺 More episodes: https://www.youtube.com/@runnahpodcast

You’re still you. I’m still me. We’re still here.

This week on Runnah, it’s just me — no guest — because sometimes the hardest conversations are the ones we have with ourselves.

I’m about 5–6 weeks out from my initial injury, still not running, and deep in that familiar (and frustrating) phase of recovery: hurry up and wait. The physical healing is one thing — but the mental side of injury? That’s a whole different race.

In this episode, I talk honestly about what it’s been like to sit with the uncertainty, the impatience, the grief, and the identity shifts that come with being sidelined. I share what’s actually been getting me through these weeks: routine, community, therapy, perspective shifts, letting myself feel it all, and learning how to stay connected to running even when I’m not doing the thing itself.

This is an episode for anyone who’s injured, burnt out, benched, or feeling behind — especially if you’re trying to stay hopeful while everything feels paused. You’re not broken. You’re healing. And you’re not alone in this weird in-between.

Thanks for being here. Thanks for listening.

Email: RunnahPod@gmail.com