Miles with Misty Coaching

Miles with Misty Coaching

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Hi, I'm Misty! What truly sets me apart is the personalized coaching and genuine care I bring to each athlete.

UESCA Certified Run, Strength & Health Coach
NASM Certified Personal Trainer
Completing a Bachelor of Science in Health/Wellness
Pursuing ICF Professional Coaching/NBHWC Health, Wellness, Life Coach path to complete 1/2027 With over 25 years of experience in the fitness and running world, I’ve dedicated my life to helping runners of all levels achieve their goals and become their best selves. My

07/01/2026

🏃‍♀️ Beginner 5K & 5 Mile Training Program — registration is OPEN!

New to running, or getting back into it after a break? This is your invitation to start. Join Coach Misty's 6-week Beginner 5K & 5 Mile Training Program in Valparaiso, IN — and cross the finish line together at the Popcorn Panic on September 12.

For $50 you get:
✅ A beginner-friendly walk/run plan
✅ A team shirt
✅ In-person Saturday group runs at Fairgrounds Park (9 AM)
✅ Race-day coaching
✅ A supportive community that keeps you showing up

We start Saturday, August 1. Spots are limited and our group fills up fast — grab yours now! 👇
https://www.eventbrite.com/e/summer-beginner-5k-5-mile-training-program-registration-1992179760291

06/20/2026

Registration is open!

06/18/2026

Let's goooo! Calling all beginners or soon-to-be beginner runners! Training starts August 1st!

It's that time again! Let's get ready for the Popcorn Panic 5k or 5 Mile Race! Please share with your family and friends. https://mileswithmisty.com/beginner-run-coaching/

05/12/2026

The “10% Rule” Might Need a Smarter Update!

Most runners have heard the classic rule: “Do not increase your weekly mileage by more than 10%.”

But newer research suggests we may need to look more closely at single-run spikes, not just weekly mileage.

A large 2025 cohort study followed 5,205 adult runners over 18 months and analyzed 588,071 running sessions using Garmin data. The researchers found that injury risk increased when the distance of a single run was more than 10% longer than the runner’s longest run in the previous 30 days.

That means the risky part may not always be your total weekly mileage. It may be the one run that suddenly jumps too far beyond what your body has recently handled.

In the study, runners had a higher rate of overuse injury when they had:

A small spike of more than 10% to 30%: HRR = 1.64
A moderate spike of more than 30% to 100%: HRR = 1.52
A large spike of more than 100%: HRR = 2.28

The researchers did not find the same clear relationship with simple week-to-week mileage changes, which makes this especially important for runners training for longer distances.

My takeaway:
Before adding a big long run, look back at your longest run from the past 30 days. Your next long run should usually stay within about 10% of that distance, especially if you are newer, returning from injury, building for a marathon, or feeling run down.

For example:

If your longest run in the last 30 days was 8 miles, a smart next long run would be around 8.5 to 9 miles, not 11 or 12.

Progression matters. Consistency matters. Your body adapts best when you give it enough stress to grow, but not so much that it breaks down.

For full research article:
https://doi.org/10.1136/bjsports-2024-109380

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Valparaiso, IN