top of page


The Fight to Stay Fit
After months and months, I did finally attempt to run, and it was amazing. Just in the first few steps I felt so happy and free. It was only a like 15 seconds later when I started to feel my shin. Not necessarily bad, but I knew it was there, but I came to do my mile, and I did it.

Attilio Lospinoso
Jul 106 min read


50k Debrief : BURCS Tails & Trails 50k
When I hit the aid station at 3.50mi, the ladies volunteering were legit rays of sunshine. They were so sweet and supportive! They cheered everyone in with a cowbell and hoots and hollers, and every time they reviewed the spread of goodies, and offered to help with whatever we needed. The station itself was super stocked!! Cola, Ginger Ale, Water, Gatorade, pickles, sweet treats, salty treats...and wait for it...SALT POTATOES!!!
Brianna Sprole
Jun 2418 min read


Complications Every Athlete Encounters While Marathon Training
Training for a marathon is a thrilling and transformative journey, but it’s not always a smooth ride. Every athlete, no matter how experienced, faces a variety of challenges along the way. The good news is that these obstacles are not insurmountable.
milesandmacros
May 73 min read


Sleep and Athletic Performance
In the world of sports and athletics, performance hinges on numerous factors, from training techniques to nutrition. However, one element often overlooked is sleep. Sleep is not just a recovery tool—it's a performance enhancer.
milesandmacros
May 43 min read


Here for the Women's Race: Championing Women in Endurance Running Sports
The world of trail and ultrarunning has witnessed remarkable strides in recent years, with more women participating and excelling in...
milesandmacros
Mar 93 min read


Finding Meaning in Running That Is Not Racing
This year in running did not start out in the way in which I intended it to, which has now become the new normal, three years running,...

Attilio Lospinoso
Mar 37 min read


A 2,000 Mile Year: Diet, Weights, and Hills, How a Sub-Par Running Year Was Still Successful
As far as total milage goes for a year, this is one of, if not, my worst since I started caring at running at such a high level. So I...

Attilio Lospinoso
Jan 66 min read


How to Get into a Running Routine
Running is one of the most accessible forms of exercise, requiring minimal equipment while offering numerous health benefits. Whether...
milesandmacros
Jan 25 min read


The Importance of Nutrition for Endurance Athletes
Endurance athletes, such as marathon runners, cyclists, and triathletes, push their bodies to the limits over extended periods. To perform a
milesandmacros
Dec 10, 20242 min read


Am I Burnt Out?
According to a google search burnout is when you “ruin one's health or become completely exhausted through overwork.” If I were to put it in

Attilio Lospinoso
Dec 10, 20246 min read


Adaptations of the Beginner Runner
understanding how your body adapts to running is crucial. These adaptations not only improve your performance but also help prevent running
milesandmacros
Nov 4, 20245 min read


Staking a Claim
I do not really know where this idea came from, but once I had it in my head, it was too hard to get out. I wanted to run both the...

Attilio Lospinoso
Nov 3, 202410 min read


Uncovering the Truth: The Connection Between Plantar Fasciitis and Running
Plantar fasciitis is a common issue for runners, yet many do not fully grasp its causes, symptoms, or treatment options. If you’ve ever...
milesandmacros
Oct 24, 20244 min read


The Humorous Struggles of Marathon Training
Training for a marathon can be a transformative journey for many, filled with moments of triumph, self-discovery, and plenty of awkward,...
milesandmacros
Oct 24, 20242 min read


Unlocking the Power of Sports Nutrition for Running: A Comprehensive Guide for Optimal Performance
The right nutrition enhances endurance, boosts energy, and speeds recovery, enabling you to reach your full potential as a runner.
milesandmacros
Oct 24, 20244 min read


Conquering the Unknown: Navigating Race Day Jitters with Confidence
Understanding Race Day Jitters Race day jitters involve a mix of anxiety and nervousness that athletes feel before they compete. Common...
milesandmacros
Oct 24, 20243 min read


Tips for Winter Running Motivation
Stay active and motivated during the chilly months with these essential winter running tips!
milesandmacros
Oct 24, 20241 min read


Post-Marathon Depression
So once the race is finished, the mentals are also drained. That leaves the body in a state of deficit in all the important areas.

Attilio Lospinoso
Oct 14, 20246 min read


Part Two: Understanding Blood Lactate Testing, Lactate Threshold, and How Do Super Shoes Affect Results?
Understanding Blood Lactate Testing, Lactate Threshold, and How Do Super Shoes Effect Results?
milesandmacros
Oct 9, 20245 min read


Part One: Understanding Blood Lactate Testing and Lactate Threshold
Understanding Blood Lactate Testing and Lactate Threshold
milesandmacros
Oct 3, 20244 min read
bottom of page