Running Lean: Recent Episodes

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Most runners don’t fail because they picked the wrong training plan or because they lack motivation.

They fail because they expect results way too fast.

They want immediate proof that what they’re doing is working, and when that proof doesn’t show up fast enough, they quit.

In this episode, I’m talking about delayed gratification, unrealistic expectations, emotional decision-making, and why trusting the process is so hard for so many runners.

We live in a world where everybody wants instant results, but real transformation doesn’t work that way.

Losing weight, getting stronger, improving endurance, becoming more disciplined—these things take time.

I’ll break down the mental traps that keep runners stuck in the cycle of starting over, and I’ll show you how to stay consistent long enough to actually see the results you want.

Become a Leaner, Stronger RunnerIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 331. Why Most Runners Quit Before They See Results appeared first on Running Lean with Patrick McGilvray.

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If you’re a runner and you’re lifting weights…you probably assume you’re getting stronger.

But what if you’re not?

What if all that time in the gym isn’t actually translating into better performance, fewer injuries, or improved endurance?

In this episode, Why Most Runners Never Get Strong (Even If They Lift), I’m breaking down exactly what’s going wrong.

Because it’s not about whether you lift—it’s about how you lift, why you lift, and whether you’re doing the things that actually force your body to adapt.

Most runners are checking the box…going through the motions…playing it safe.

And safe doesn’t build strength.

Today, we’re cutting through all of that.

I’ll show you what real strength training looks like, why most runners miss the mark, and what you need to start doing differently if you actually want to get stronger and become a better runner.

Become a Leaner, Stronger RunnerIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 330. Why Most Runners Never Get Strong (Even If They Lift) appeared first on Running Lean with Patrick McGilvray.

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Today on the podcast, we’re digging into something that causes a ton of confusion, frustration, and spinning your wheels…weight loss advice.

Everywhere you look, someone’s telling you what to eat, how to train, and what you’re doing wrong.

But here’s the real question…does any of that actually apply to you as a runner?

In this episode, Top 10 Biggest Myths about Weight Loss, I’m breaking down the most common misconceptions that keep runners stuck.

Because what works for the average person—or some influencer on social media—doesn’t always translate to endurance athletes who are out there putting in serious miles.

If you’ve been doing all the “right things” but not seeing results, this is going to open your eyes.

I’ll show you what’s actually holding you back and what to focus on instead so you can lose fat, get stronger, and become a better runner.

Become a Leaner, Stronger RunnerIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 329. Replay: Top 10 Biggest Myths about Weight Loss appeared first on Running Lean with Patrick McGilvray.

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If you feel like you’re doing all the right things—running consistently, trying to eat better, maybe even adding some strength work—but you’re still not seeing the results you want…this episode is going to hit home.

Because here’s the truth: most runners aren’t stuck because they’re not trying hard enough.

They’re stuck because they’re unknowingly working against themselves.

And it’s subtle.

It shows up in how you train, how you recover, how you eat, and how you think about all of it.

You don’t need more motivation.
You don’t need a new training plan.

You need awareness.

In this episode, I’m breaking down the most common ways runners sabotage their own progress—and more importantly, how to stop doing that so you can finally start moving forward.

Become a Leaner, Stronger RunnerIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 328. How Runners Sabotage Their Own Progress (And Don’t Even Realize It) appeared first on Running Lean with Patrick McGilvray.

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If your spring race is coming up in the next 4–6 weeks, this is where everything changes.

You’re not building fitness anymore. You’re not trying to “get in shape.”

At this point, the hay is in the barn.

What you do now is either going to sharpen you up for race day…or completely sabotage all the work you’ve already done.

And here’s the problem: most runners get this part wrong.

They start cramming in extra miles, pushing harder, second-guessing everything, or trying new things at the worst possible time.

So today, I’m breaking down exactly what to do—and what NOT to do—so you can show up on race day feeling strong, lean, confident, and ready.

This is Spring Race Prep: What To Do (and NOT Do) Right Now.

Become a Leaner, Stronger RunnerIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 327. Spring Race Prep: What To Do (and NOT Do) Right Now appeared first on Running Lean with Patrick McGilvray.

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If you’ve ever felt like nutrition is way more complicated than it should be…you’re not wrong.

Most runners are stuck trying to figure out calories, macros, meal timing, and what they “should” or “shouldn’t” be eating. And the result? Inconsistency. Frustration. And not getting the results you want.

So today, I’m stripping all of that away.

In this episode—Build Your Plate: The Simplest Fat-Loss Framework That Works—I’m giving you a practical, no-BS way to structure your meals so you can lose fat, get stronger, and actually feel better while you’re running.

No tracking required. No complicated rules. Just a simple system you can use at your very next meal.

Because fat loss doesn’t happen from knowing more—it happens from doing the same simple things consistently.

And that’s exactly what this episode is about.

Become a Leaner, Stronger RunnerIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 326. Build Your Plate: The Simplest Fat-Loss Framework That Works appeared first on Running Lean with Patrick McGilvray.

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If you’ve ever told yourself, “I just need to be more mentally tough,” but had no real idea how to actually do that…this episode is for you.

Because here’s the truth—mental toughness isn’t something you’re born with.

It’s not reserved for elite athletes or people with superhuman discipline.

It’s a skill.

And like any skill, it can be trained.

In this episode—Mental Toughness Is a Skill Here’s How to Train It—I’m going to break this down in a way that actually makes sense for real runners with real lives.

No fluff. No hype.

Just practical, actionable ways to build the kind of mindset that helps you stay consistent, push through hard runs, and follow through on the goals you say you want.

Because if you can train your body, you can train your mind.

Start The Leaner, Stronger Runner ProjectIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 325. Mental Toughness Is a Skill and Here’s How to Train It appeared first on Running Lean with Patrick McGilvray.

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Let’s talk about something most runners completely misunderstand: injuries.

Most runners think injuries are just bad luck.

Or maybe the result of running too many miles too quickly.

But in reality, most running injuries are predictable.

They’re caused by specific strength deficits that quietly undermine your running mechanics.

Weak hips.

Poor single-leg stability.

A core that can’t control rotational forces.

These weaknesses don’t just affect how strong you are — they affect how you move.

And when your body can’t control the forces created while running, something eventually breaks down.

In this episode, The Strength Deficits That Cause Most Running Injuries, I’m breaking down the key weaknesses I see in runners every single day — and how they lead to knee pain, hip issues, Achilles problems, and more.

Once you understand these strength deficits, you’ll start seeing injuries differently — and more importantly, you’ll know exactly what to do to prevent them.

Start The Leaner, Stronger Runner ProjectIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 324. The Strength Deficits That Cause Most Running Injuries appeared first on Running Lean with Patrick McGilvray.

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If you’re a runner trying to lose weight, you’ve probably run into this frustrating experience: you start cutting calories, trying to “eat clean,” maybe even running more… and suddenly your runs feel terrible.

Your energy drops.

Your pace slows down.

Workouts feel harder than they should.

And sometimes you end up gaining the weight back anyway.

This happens all the time.

Runners assume the solution is to eat less and run more. But that approach almost always backfires.

Today I’m going to walk you through how to approach fat loss in a way that actually supports your running instead of sabotaging it.

We’ll talk about why so many runners tank their performance when they try to lose weight, what’s actually going wrong, and the smarter strategy that helps you lean out while staying strong and consistent with your training.

If you want to get leaner and run better, this episode is for you.

Start The Leaner, Stronger Runner ProjectIf you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.
Maybe you feel tired all the time.
Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running
• Build real strength so running actually feels easier
• Fuel their body properly so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 323. How to Lose Weight Without Tanking Your Running appeared first on Running Lean with Patrick McGilvray.

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Today we’re talking about something that impacts every single workout, every food choice, and every goal you set—but almost nobody trains directly: self-trust.

In this episode, How to Build Unshakable Self-Trust, I’m breaking down what self-trust actually is, what it’s not, why so many runners quietly lose it, and—most importantly—how to build it back stronger than ever.

Because here’s the truth: if you don’t trust yourself, you’ll second-guess your training, sabotage your nutrition, overcommit, underdeliver, and keep starting over.

And this isn’t about hype or affirmations.

It’s about integrity.

It’s about alignment.

It’s about becoming someone who does what they say they’re going to do.

If you want to lose weight, get stronger, and become a better runner, you have to solve this first.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 322. How to Build Unshakable Self-Trust appeared first on Running Lean with Patrick McGilvray.

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Today’s episode is called “Run Faster Without Getting Fitter: The Truth About Running Economy.”

Most runners think getting faster means building a bigger engine—more miles, harder workouts, better VO₂ max. And while that stuff matters, it’s not the whole story.

There’s something else that might be even more important.

Running economy.

It’s one of the most overlooked performance variables out there—and improving it can mean running faster at the exact same fitness level. Same heart rate. Same oxygen use. Same engine.

Just less wasted energy.

In this episode, I’m breaking down what running economy actually is, why most runners misunderstand it, and how improving it can change everything—from your pace to your endurance to how hard running feels.

If you want running to feel smoother, easier, and stronger without just piling on more training, this episode is for you.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 321. Run Faster Without Getting Fitter: The Truth About Running Economy appeared first on Running Lean with Patrick McGilvray.

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Today’s episode is called “Your Weak Links Are Slowing You Down” — and if running has been feeling harder than it should lately, this might be the reason why.

Most runners think the problem is fitness. Or age. Or mileage. So they run more. Push harder. Add speed work. But they ignore the small, unglamorous parts of the body that actually control everything: the ankles, the hips, and the core.

When those areas aren’t doing their job, your stride gets inefficient. Your power leaks. Your pace plateaus. And little aches start to show up.

This isn’t about random corrective exercises or doing clamshells forever. It’s about understanding where strength actually matters — and how to fix the weak links that are quietly holding you back.

If you want running to feel stronger, smoother, and more efficient, this episode is for you.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 320. Your Weak Links Are Slowing You Down appeared first on Running Lean with Patrick McGilvray.

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Winter can either break your running routine—or quietly make you a stronger, smarter runner.

In this episode, The Winter Running Survival Guide, I’m breaking down how to train, eat, and think differently during the coldest months of the year.

This isn’t about pushing harder or “toughing it out.”

It’s about adapting your approach so you don’t lose momentum, fitness, or confidence when conditions aren’t ideal.

We’ll talk about why winter training should look different, how to stay consistent without burning out, and how to come out the other side feeling stronger instead of starting over.

If you’ve ever struggled to stay on track once daylight disappears and temperatures drop, this episode will give you a clear, practical path forward.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 319. The Winter Running Survival Guide appeared first on Running Lean with Patrick McGilvray.

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If you feel like you’re constantly struggling with food…
If strength training always feels hard to stick to…
If you feel like you’re forever “trying to get back on track”…

…but somehow, your running is fine?

This episode is for you.

Today’s episode is called If You’re Always Struggling, You’re Doing It Wrong—and yeah, I know that sounds harsh.

But hear me out, because this isn’t about shaming you or telling you to “try harder.”

It’s about something way more important.

I talk to runners all the time who tell me they’re disciplined, motivated, and committed—yet food and strength training feel like a constant battle.

And the interesting thing is, those same runners don’t say that about running.

So today, we’re going to break this down.

What the struggle really is.

Why it keeps happening.

And how putting simple systems in place—not more motivation—is the real solution.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 318. If You’re Always Struggling, You’re Doing It Wrong appeared first on Running Lean with Patrick McGilvray.

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Let me say this straight up—you can’t rush progress.

And yet, almost every runner tries.

In this episode, “You Can’t Rush Progress,” we’re talking about why fat loss, strength, and better running performance take longer than you want—but not longer than they need to.

If you’ve ever jumped from plan to plan… pushed harder when your body was already tired… or wondered why you’re doing “all the right things” but still not seeing the results you expected—this conversation will hit home.

I’ll break down what real progress actually looks like, why impatience is one of the biggest things holding runners back, and how to shift from constantly chasing results to building momentum that actually lasts.

No hype. No shortcuts.

Just clear thinking, practical examples, and a better way to approach training and nutrition—so you stop fighting your own progress and start working with it.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 317. You Can’t Rush Progress appeared first on Running Lean with Patrick McGilvray.

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In The Leaner, Stronger Runner Framework – Part 3: Why Motivation Isn’t the Problem (And What Actually Creates Consistency), we’re talking about the missing piece that determines whether anything you’ve learned so far actually sticks.

Most runners think they need more motivation, more discipline, or more willpower.

But if that were true, you’d already have the results you want.

The real issue isn’t effort—it’s the system you’re relying on to stay consistent when life gets stressful, motivation fades, and things don’t go perfectly.

In this episode, I break down why motivation always runs out, why starting over feels so normal for runners, and what actually creates long-term consistency without burnout.

This is about identity, structure, and learning how to trust yourself again—not trying harder or being perfect.

If you’re tired of resetting and ready to build something that lasts, this episode brings everything together.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 316. The Leaner, Stronger Runner Framework Part 3: Why Motivation Isn’t the Problem appeared first on Running Lean with Patrick McGilvray.

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In The Leaner, Stronger Runner Framework – Part 2: How Runners Should Actually Eat, we’re talking about the piece that confuses more runners than anything else: food.

Most runners think eating better means eating less, cutting out carbs completely, or just being more disciplined.

And for a while, that might seem like it’s working.

But then the hunger ramps up, recovery slows down, energy crashes, and running starts to feel way harder than it should.

In this episode, I’m breaking down how runners should actually eat if they want to burn fat, recover faster, and stop feeling like food is a constant mental tug-of-war.

This isn’t about meal plans, calorie counting, or eating perfectly. It’s about fueling in a way that supports your training instead of fighting against it.

If you’ve ever felt confused, frustrated, or stuck when it comes to food and running, this episode is going to bring a lot of clarity.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 315. The Leaner, Stronger Runner Framework Part 2: How Runners Should Actually Eat appeared first on Running Lean with Patrick McGilvray.

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If you’re a runner who feels like you’re doing everything “right” but still not getting the results you want, this episode is for you.

This is The Leaner, Stronger Runner Framework – Part 1: Why Running More Isn’t the Answer. And today, we’re going to take a hard look at one of the biggest mistakes runners make when they’re trying to lose weight and improve performance—just doing more miles and hoping it eventually works.

Because for most runners, running more often, longer, or harder doesn’t fix the problem. It actually makes things worse.

In this episode, I’ll explain what’s really happening inside your body, why effort doesn’t always equal progress, and what you should focus on instead if you want to feel lighter, stronger, and make running feel easier again.

This is Part 1 of a short, powerful series designed to give you clarity, quick wins, and a simple framework you can start using right away—without burning yourself out.

So if running feels harder than it should…
if you’re training consistently but your body doesn’t seem to change…
and if you’ve tried adding more miles, more intensity, more discipline—and somehow you’re still stuck…

this episode is going to feel like a breath of fresh air.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 314. The Leaner, Stronger Runner Framework Part 1: Why Running More Isn’t the Answer appeared first on Running Lean with Patrick McGilvray.

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This episode is called “What This Year Taught You (If You’re Willing to Look)”, and it’s probably one of the most important conversations we can have right now.

Before you rush into setting new goals, new races, or another plan that promises everything will be different next year, I want you to pause.

Because if you don’t take the time to reflect on what this year actually showed you—about your habits, your mindset, your training, and your relationship with your body—you’re likely to repeat the same patterns all over again.

Today, we’re not talking about success or failure.

We’re talking about lessons. Honest ones.

The kind that lead to real change—if you’re willing to look at them.

This is a reflective, slightly uncomfortable, but incredibly powerful year-end reset that can change how you show up next year—not just as a runner, but as a human being.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

The post 313. What This Year Taught You (If You’re Willing to Look) appeared first on Running Lean with Patrick McGilvray.

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Every January, runners do the same thing. They get fired up, set big goals, promise themselves this year will be different… and a few weeks later, they’re right back where they started.

That’s why today’s episode is called “Why Starting Over Every January Never Works (And What Actually Does)”.

In this episode, I’m breaking down the real reason January motivation fades so fast, why relying on willpower is a losing strategy, and how the motivation → burnout → quitting cycle keeps runners stuck year after year.

More importantly, I’ll show you what actually works if you want to get leaner, get stronger, and make running feel easier—not just in January, but all year long.

This episode also connects directly to something I’ve been building for a long time—because so many of you have been asking for a better way.

If you’re done starting over and ready to do this differently, you’re going to want to listen all the way through.

Start The Leaner, Stronger Runner ProjectReady to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…
If running feels harder than it should…
If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program for runners who want to:

• Lose fat without wrecking their training
• Build real, functional strength that makes running feel easier
• Fuel their body the right way so energy stays high and cravings calm down
• Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,
Go to runningleancoaching.com/ready to learn more and get started today.

That’s how you stop starting over — and start running lean.

The post 312. Why Starting Over Every January Never Works (And What Actually Does) appeared first on Running Lean with Patrick McGilvray.

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The holidays can feel like a minefield for runners—parties, travel, family dynamics, big emotions, endless food, disrupted routines… it’s a lot.

That’s why in this week’s episode, “The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane,” I’m giving you a simple, realistic, no-nonsense plan to help you navigate the season with confidence.

This isn’t another “avoid the cookies” conversation.

This is about staying mentally grounded, honoring your goals, staying consistent with your training, and actually enjoying the holidays without feeling like you’re constantly battling temptation or starting over in January.

You’re going to learn how to handle parties, food pressure, travel, stress, emotional eating, and schedule chaos—without losing momentum and without feeling deprived.

If you want this holiday season to feel easier, calmer, and more intentional, you’re absolutely going to want to listen to this one.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 311. The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane appeared first on Running Lean with Patrick McGilvray.

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Today on the podcast, we’re digging into something that every runner deals with but almost no one talks about openly: “The Lies We Tell Ourselves About Losing Weight.”

These thoughts are subtle.

They’re sneaky.

They feel reasonable.

And that’s exactly why they keep so many runners stuck.

We tell ourselves little stories like “I run so much, I should be able to eat whatever I want,” or “I’ll start eating better after my race,” or “It’s just my hormones,” and we don’t even question them.

They become invisible barriers that quietly sabotage our progress.

In this episode, I’m going to shine a big bright light on the most common lies runners tell themselves about losing weight, why they feel so true, and how to shift into thoughts that actually support your goals.

If you’re ready for honesty, clarity, and a massive mindset upgrade… this one’s for you.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 310. The Lies We Tell Ourselves About Losing Weight appeared first on Running Lean with Patrick McGilvray.

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In this week’s episode of the Running Lean podcast, I’m diving into a topic that becomes absolutely essential as we get older—Functional Strength for Aging Runners: Stay Powerful for Life.

If you’re a runner in your 40s, 50s, 60s, or beyond, you already know that things start to feel a little different as the years go by.

Maybe your paces slow down, maybe recovery takes longer, maybe those annoying aches and pains pop up more often.

But here’s the truth: none of this has to mean decline.

You can stay strong, fast, confident, and powerful for decades—if you’re training the right way.

Functional strength is your secret weapon.

It keeps you moving well, running efficiently, and feeling capable both on the run and in your everyday life.

If you want to run strong for life, this episode is your blueprint.

Let’s keep you performing at your best for many years to come.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 309. Functional Strength for Aging Runners: Stay Powerful for Life appeared first on Running Lean with Patrick McGilvray.

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Today on the podcast, we’re talking about something that most runners think they understand but almost always get wrong.

It’s the subtle, sneaky stuff we do around food that feels harmless… but consistently slows our progress, stalls fat loss, and keeps us struggling more than we should.

This episode is called “The Hidden Ways Runners Overeat (Without Realizing It),” and once you hear these patterns, you’ll start seeing them everywhere.

We’re diving deep into mindless eating, “healthy” overeating, weekend creep, training hunger, emotional snacking, and—most importantly—how to take back control.

If you’ve been running consistently but not seeing the changes you expected… if your eating feels mostly “fine” but something still isn’t working… or if you’re tired of feeling like you take one step forward and one step back, this episode will give you the clarity you’ve been missing.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 308. The Hidden Ways Runners Overeat (Without Realizing It) appeared first on Running Lean with Patrick McGilvray.

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This week on the podcast, I’m talking about something most runners overlook completely—the off-season.

And the truth is, if you use it the right way, it can become your biggest competitive edge.

That’s exactly what we’re getting into inside this episode, The Off-Season Advantage: Build Strength and Endurance While Others Rest.

Most runners come out of race season tired, beat up, and unsure of what to do next.

They either keep pushing too hard or they stop training altogether.

But the off-season is actually where the real transformation happens.

This is the phase where you can rebuild your body, increase your strength, expand your aerobic engine, and set yourself up for massive success in the next training block.

So if you want to make real progress while everyone else is shutting it down, don’t skip this one.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 307. The Off-Season Advantage: Build Strength and Endurance While Others Rest appeared first on Running Lean with Patrick McGilvray.

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In this week’s episode of the Running Lean Podcast, I’m diving deep into a topic that affects every single one of us—Understanding and Identifying Self-Sabotage.

If you’ve ever made progress toward your running or weight loss goals, only to find yourself slipping back into old habits, this episode is going to hit home.

You’ll learn what self-sabotage actually is (and what it isn’t), how to recognize when you’re doing it, and the surprising reasons why we all do it.

Most importantly, I’ll show you how to start breaking the cycle so you can finally build real, lasting consistency.

This is not about guilt or shame—it’s about awareness and growth.

Once you see how you’ve been getting in your own way, you’ll have the power to stop doing it and start creating the results you’ve been working for.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 306. Understanding and Identifying Self-Sabotage appeared first on Running Lean with Patrick McGilvray.

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Sometimes it’s during a marathon when your body just says “no more,” but other times, it’s just life that stops you cold.

You lose motivation, faith, or direction — and it feels like there’s no way through.

But what if the wall isn’t the end? What if it’s actually the path?

In this episode of Running Lean called “What to Do When You Hit the Wall,” I’m talking about how to face the hardest moments in your life and find the strength to move through them.

Whether you’re struggling in your running, your health, or just life in general, this episode will help you reframe those challenges and see them for what they really are — opportunities to grow stronger, wiser, and more resilient than ever.

This one’s honest, emotional, and powerful — don’t miss it.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 305. What to Do When You Hit the Wall appeared first on Running Lean with Patrick McGilvray.

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You’ve crossed the finish line, achieved something incredible, and then… it’s just over.

Now what?

This week on the Running Lean podcast, I’m diving deep into The In-Between: What Happens After Your Big Race.

This is the space few runners talk about — that strange, quiet period after your big event when the structure disappears, the endorphins fade, and you’re left feeling a little lost.

In this episode, I’ll walk you through what’s really happening mentally, emotionally, and physically during this time, and how to handle it like an athlete — with wisdom, care, and long-term perspective.

You’ll learn how to recover the right way, rebuild your mindset, and reignite your purpose so you stay consistent and strong between seasons.

Because running isn’t just about one race — it’s about who you become for life.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 304. The In-Between: What Happens After Your Big Race appeared first on Running Lean with Patrick McGilvray.

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Have you ever felt frustrated because the scale isn’t moving, your runs aren’t going well, or you’re just not seeing the results you want?

It’s easy to get caught up in the tiny details and feel like you’re failing.

But the truth is, if you’re doing the work—showing up, eating better, training consistently—you’re probably just too focused on the wrong things.

In this episode of the Running Lean podcast, I’m asking the question: Are You Too Focused on the Wrong Things?

We’re going to take a big step back and look at the entire picture of your health and fitness journey.

Because once you zoom out, you’ll see that you’re actually doing a lot better than you think.

This is your reminder that progress doesn’t have to be perfect—it just has to be consistent.

Tune in, take a breath, and get ready to feel a whole lot better about where you are right now.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 303. Are You Too Focused on the Wrong Things? appeared first on Running Lean with Patrick McGilvray.

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This week on the Running Lean podcast, I’m talking about something I like to call “The Strength You Can’t See.”

When we think about getting stronger as runners, we usually picture lifting weights or building bigger muscles — and while that’s definitely part of the equation, it’s not the whole story.

Some of the most important strength you can build as a runner isn’t visible at all.

It’s deep inside — your core, your stabilizers, your connective tissues — all the systems working quietly behind the scenes to keep you upright, balanced, and efficient.

In this episode, I’m breaking down what that invisible strength really is, why it’s absolutely essential for strong, healthy running, and how to train it effectively.

If you’ve ever wondered why all the little things matter so much in running — this episode will make it crystal clear.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 302. The Strength You Can’t See appeared first on Running Lean with Patrick McGilvray.

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Recovery is the secret weapon of every successful runner — it’s where the real growth happens.

If you’re training hard but not giving your body what it needs to bounce back, you’ll end up feeling flat, sore, and maybe even burned out.

That’s why this week on the Running Lean podcast I’m sharing The Fat-Adapted Recovery Formula.

This simple, three-part approach is designed specifically for runners who follow a low-carb or fat-adapted lifestyle.

You’ll learn why protein is the #1 nutrient for muscle repair, why electrolytes are critical for performance even when it’s not hot outside, and how carbs can actually help you recover when used strategically.

If you want to keep running strong and avoid the dreaded post-run crash, you don’t want to miss this one.

Tune in and discover how to make recovery your new superpower.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 301. The Fat-Adapted Recovery Formula appeared first on Running Lean with Patrick McGilvray.

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This week marks a huge milestone for the podcast — episode 300!

To celebrate, I’m sharing something very special: 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer.

After nearly six years and 300 episodes, I’ve covered just about everything from fat-burning nutrition to strength training, endurance building, and mastering your mindset.

But the truth is, all of that boils down to a handful of timeless principles.

These aren’t quick fixes or hacks.

They’re the core truths every runner needs to live by.

These are the principles that will guide you to becoming the strongest, leanest, most resilient version of yourself — and keep you running well for life.

So, in honor of episode 300, I’m laying it all out for you.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 300. 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer appeared first on Running Lean with Patrick McGilvray.

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A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner.

And while running does burn some calories, it’s actually not the most efficient way to change your body composition.

The real magic happens when you build lean muscle mass.

Today, I’m going to break down exactly how muscle boosts your metabolism, increases your fat-burning potential, improves your running economy, and helps you stay lean for life.

By the end of this episode, you’re going to have a whole new appreciation for your muscles—and hopefully some motivation to start strength training if you haven’t already.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 299. Muscle is Your Metabolic Secret Weapon appeared first on Running Lean with Patrick McGilvray.

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Zone 2 running gets talked about like it’s the magic bullet for weight loss.

It’s often labeled the “fat-burning zone,” and runners everywhere are logging easy miles expecting the pounds to just melt away.

But here’s the truth: Zone 2 training is amazing, but not for the reasons you’ve been told.

In this week’s episode of the Running Lean Podcast—What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss—I’m breaking down the myths, clarifying the physiology, and explaining what Zone 2 actually does for your endurance, your metabolism, and your ability to tap into fat as fuel.

I’ll also clear up what it doesn’t do—especially when it comes to changing your body composition.

If you’ve ever wondered whether Zone 2 is really the key to fat loss, or if those easy runs are worth your time, you won’t want to miss this one.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 298. What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss appeared first on Running Lean with Patrick McGilvray.

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So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.”

They want the timing to be perfect, their schedule to clear up, their motivation to kick in.

But here’s the truth: that day never comes.

You don’t suddenly wake up one morning feeling 100% ready to change your diet or run your best marathon.

Readiness isn’t something you wait for—it’s something you create through action.

Every small step you take, even if it’s messy or imperfect, builds confidence and momentum.

In this episode of Running Lean—“Stop Waiting to Feel Ready”—I’m breaking down why waiting keeps you stuck, why imperfect action is the key to progress, and how you can finally stop stalling and start moving toward your goals today.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 297. Stop Waiting to Feel Ready appeared first on Running Lean with Patrick McGilvray.

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So here’s the deal: runners are some of the fittest people on the planet, and yet so many struggle with weight.

You put in the miles, the effort, the discipline… and the scale shrugs.

Or, you train for a race and somehow gain weight. That can make you feel a little nuts.

We’re going to fix that today by walking through a sane framework: how to think about food, how to plan without feeling restricted, and how to make decisions that help you get leaner and enjoy your life.

I’ll tell you exactly what to focus on—what levers move the needle—without dumping all the tactical minutiae on you.

That tactical stuff is what I do with clients one-on-one.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 296. Getting Lean Without Going Crazy appeared first on Running Lean with Patrick McGilvray.

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Today on the podcast I’m breaking down a hard truth a lot of runners need to hear: Why You’re Not Getting Stronger (Even Though You’re Lifting).

If you’ve been showing up, moving weight, and still not seeing results, it’s not because you’re broken—it’s because your plan isn’t sending a strong enough signal.

We’ll cover what real intensity feels like, how to progress week after week, why recovery is the secret sauce you keep skipping, and how to choose the right lifts for your goals.

You’ll leave with a simple, runner-friendly template and clear steps to course-correct fast.

Stronger running demands stronger muscles, but strength doesn’t happen by accident—it happens by design.

Dial in the signal, respect recovery, and watch your numbers climb while your miles feel easier.

Let’s fix the gaps, build real strength, and make your next eight weeks the most productive you’ve had in the gym to date.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 295. Why You’re Not Getting Stronger (Even Though You’re Lifting) appeared first on Running Lean with Patrick McGilvray.

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You know what I’m talking about.

You’re doing the workouts, logging the miles, tracking your food, getting your strength sessions in… and the results?

Nowhere to be found. The scale isn’t budging. Your pace isn’t improving. Your clothes fit the same.

And you’re left wondering, “Why am I even doing this? What’s the point?”

I want to tell you something right up front — if you’ve ever felt this way, you’re not broken, you’re not weak, and you’re definitely not alone.

This happens to everyone.

And while it’s frustrating, it can actually be one of the most powerful turning points in your journey… if you know how to handle it.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 294. When You Feel Like Nothing’s Working appeared first on Running Lean with Patrick McGilvray.

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You’ve probably heard it a million times: “Abs are made in the kitchen.”

And while nutrition definitely plays a role in fat loss, the truth is… it doesn’t start there.

In this episode of the Running Lean podcast, I’m flipping that outdated advice on its head in: Fat Loss Doesn’t Start in the Kitchen.

You’ll learn why focusing only on food is a losing strategy, and how factors like your mindset, sleep quality, stress levels, and training approach all have a massive impact on your ability to lose fat—and keep it off.

So if you’re stuck in the cycle of eating less and running more but still not seeing results, it might be time to take a different approach.

This is the stuff nobody’s talking about when it comes to fat loss…and it changes everything.

Apply for CoachingReady to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

• Get lean and strong without burning yourself out
• Become fat-adapted so you burn more fat (even at rest)
• Train smart, fuel right, and build unstoppable confidence

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),
Click here to apply for coaching now

Free Weight Loss Training for RunnersWant to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

• Why “run more, eat less” is actually sabotaging your results
• The one thing most runners skip when trying to lose weight
• How to fuel smart for fat loss and endurance
• The mindset shifts that make your progress stick
• And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 293. Fat Loss Doesn’t Start in the Kitchen appeared first on Running Lean with Patrick McGilvray.

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Most people think they need to feel motivated in order to eat healthy, work out, or stick to their running schedule. But here’s the truth—motivation is fleeting. It might get you started, but it won’t carry you through the tough days. What you really need is discipline. In this episode of the podcast, I’m breaking down Why Discipline Will Always Beat Motivation. You’ll learn what each of these really means, how they apply to weight loss and improving your health and fitness, and how to stop relying on motivation and start building real, lasting discipline instead. I’ll also clear up some common myths about both motivation and discipline, and give you practical tips to help you stay consistent even when you don’t feel like it. If you’ve been struggling to stick with your healthy habits, this episode will help you shift your mindset—and get results that last.

The post 292. Why Discipline Will Always Beat Motivation appeared first on Running Lean with Patrick McGilvray.

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There’s no shortage of advice out there about how to lose weight. Just eat less, run more, count your calories, cut carbs, do a cleanse, go vegan, try keto—the list goes on and on. But how much of this advice actually works? And more importantly, how much of it works long term, especially for runners? In this episode of the podcast, I’m digging into some of the most common—and most misunderstood—ideas around weight loss. We’re talking about what’s true, what’s total BS, and how to take a more realistic, sustainable approach to getting leaner and stronger. So if you’ve ever felt confused or frustrated trying to figure out the “right” way to lose weight, you are definitely not alone. This is Episode 291: Common Weight Loss Myths Debunked, and my goal is to help you see through the hype so you can finally start making real progress.

The post 291. Replay: Common Weight Loss Myths Debunked appeared first on Running Lean with Patrick McGilvray.

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Mental toughness is one of the most powerful tools you can develop as a runner — and also one of the most overlooked. Physical training is important, sure. But if you don’t also train your mindset, you’ll keep hitting the same walls over and over again. You’ll quit when things get hard, you’ll doubt yourself when you need confidence most, and you’ll never quite reach your true potential. In this episode of the Running Lean podcast, I’m sharing the 3 Keys to Building Mental Toughness for Endurance Athletes. These are the exact strategies I use in my own training and with every runner I coach. If you want to run stronger, go longer, and finally stop giving up when the going gets tough, this one’s for you.

The post 290. 3 Keys to Building Mental Toughness for Endurance Athletes appeared first on Running Lean with Patrick McGilvray.

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Let’s be real—eating healthy can feel like a total drag sometimes, especially when all your favorite foods seem to be off-limits. But what if I told you that you don’t have to give up everything you love in order to eat healthy, lose fat, and still feel totally satisfied? In this episode of the Running Lean podcast, I’m sharing 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life). These aren’t bland or boring substitutions either—these are low-carb, whole food alternatives that taste amazing and will actually leave you feeling full and energized. If you’re a runner who’s been struggling to stay on track with your eating, this episode will show you that healthy eating doesn’t have to suck. You’ll learn how to make small, sustainable changes that can lead to big results—without feeling like you’re on a sad, restrictive diet.

The post 289. 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life) appeared first on Running Lean with Patrick McGilvray.

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We’ve all done it—worn cotton socks on a long run, tried something new on race day, asked a Facebook group to diagnose our injury. Runners are awesome… but we also do some pretty dumb stuff sometimes. The good news? Every dumb mistake is just an opportunity to learn and grow. In this episode of the Running Lean podcast, I’m laying out Dumb Stuff Runners Do (And What to Do Instead)—a light-hearted but brutally honest look at the common mistakes runners make that can lead to injury, burnout, or stalled progress. No judgment here, because I’ve made most of these mistakes myself. This is all about helping you train smarter, stay healthy, and become a stronger, more efficient runner. If you’re ready to stop doing dumb stuff and start running with purpose, this episode is for you.

The post 288. Dumb Stuff Runners Do (And What to Do Instead) appeared first on Running Lean with Patrick McGilvray.

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One of the biggest myths in the running world is that you can’t lose fat and keep running strong at the same time. Well…I’m here to tell you that’s just not true. The key is learning how to fuel your body so you burn fat efficiently and support your training and recovery. In this episode of the Running Lean podcast, I’m breaking it all down for you in How to Eat for Fat Loss Without Losing Performance. You’ll learn exactly what types of foods promote fat loss (and which promote fat storage), why you don’t need all the carbs all the time, how to time your carbs around your runs for maximum fat burning, and how to hit the right calorie intake without crushing your energy. If you want to drop fat, get leaner, and keep running strong—this one’s for you.

The post 287. How to Eat for Fat Loss Without Losing Performance appeared first on Running Lean with Patrick McGilvray.

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Summer is here, and that means the heat and humidity are officially in full swing. If you’re training for a race or just trying to stay consistent with your running this time of year, you’ve got to adjust your approach. Trying to run the same way you do in cooler weather can lead to frustration, fatigue, or even dangerous health issues. In this episode of the podcast, I’m talking all about How to Train Smart When It’s Stupid Hot. You’ll learn how running in the heat affects your performance, how to shift your mindset and expectations, how to hydrate and fuel properly, what to wear, and how to stay safe while still making progress in your training. Plus, I’ll share why heat training can actually improve your performance for those cooler fall races. If you want to keep running strong all summer long—this episode is for you.

The post 286. How to Train Smart When It’s Stupid Hot appeared first on Running Lean with Patrick McGilvray.

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Building leg strength is one of the most effective—and most overlooked—ways to improve your running. In this episode of the podcast, I’m sharing the top 5 leg strengthening exercises for runners. These are simple, proven moves that will help you build strength, boost endurance, improve running form, and reduce your risk of injury. You don’t need to spend hours in the gym or lift heavy weights to get results. In fact, I’ll give you bodyweight alternatives for every single exercise so you can get started right away—no equipment required. We’ll also talk about how often you should be doing strength workouts, how these specific exercises translate to better performance on the road or trail, and how to fit them into your existing running routine. If you want to become a stronger, faster, more resilient runner, don’t skip this episode—The Top 5 Leg Strengthening Exercises for Runners.

The post 285. The Top 5 Leg Strengthening Exercises for Runners appeared first on Running Lean with Patrick McGilvray.

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If you’ve ever said things like, “I can’t lose weight,” “I don’t have time,” or “I’m just not strong enough,” then you’ve experienced the power of limiting beliefs. These are the deeply held thoughts that shape your actions—and often keep you stuck exactly where you are. In this episode, I’m breaking down what limiting beliefs really are, how they develop, and why they’re so hard to let go of. I’ll explain how you always act in accordance with your most dominant thoughts and how this shapes your results. I’ll also share why my job as a coach often involves challenging these beliefs—and why people sometimes push back when I do. If you’re ready to stop arguing for your limitations and start creating the results you really want, this episode is for you.

The post 284. Overcoming Limiting Beliefs: How to Stop Arguing for Your Limitations appeared first on Running Lean with Patrick McGilvray.

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Struggling to lose weight even though you're putting in the miles? It might not be your training plan or your nutrition—it might be your mindset. In this episode of the Running Lean Podcast, I dive into the powerful difference between a fixed mindset and a growth mindset, and how this mental shift can be the key to finally transforming your body. You’ll learn how to catch the thoughts that are holding you back, reframe them in a way that builds confidence, and start showing up as the committed, empowered runner you want to be. Real change starts from the inside out.

The post 283. Want to Transform Your Body? Shift Your Mindset. appeared first on Running Lean with Patrick McGilvray.

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If you’re a runner, you’ve probably heard that strength training can help you run faster, stay injury-free, and perform better overall. But knowing it’s important and actually doing it are two very different things. In this episode, “Why Runners Struggle With Strength Training (And How to Fix It),” I’m breaking down the most common reasons runners avoid the weight room—and how to overcome each one. Whether you’re afraid of bulking up, confused about what exercises to do, or just can’t seem to stay consistent, this episode will give you clarity, confidence, and practical strategies to start building real strength that supports your running goals. Strength training doesn’t have to be complicated, time-consuming, or intimidating. It just needs to be smart, simple, and consistent. So let’s dive into the top 10 struggles and start fixing them—one smart lift at a time.

The post 282. Why Runners Struggle With Strength Training (And How to Fix It) appeared first on Running Lean with Patrick McGilvray.

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Most people think the key to better health is simply losing weight. So they set a goal, like “lose 30 pounds by August,” and go all in. But somewhere along the way, they hit a stall, get frustrated, and often give up. The truth is, this approach is totally backward. In this episode of the podcast, I’m explaining why Weight Loss Is Not the Goal. Real, lasting weight loss doesn’t come from obsessing over a number on the scale — it comes as a natural result of getting healthy. When you focus on becoming the healthiest version of yourself — physically, mentally, and emotionally — the weight takes care of itself. This shift in mindset changes everything. So if you’ve been stuck in the diet-start-fail-repeat cycle, this episode will show you a whole new way forward.

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Are you constantly stressing about what to eat, feeling guilty after meals, or using running to "earn" your food? You’re not alone — and it’s time for a change. In this week’s episode of the Running Lean Podcast, I’m diving into How to Fix Your Relationship with Food. You’ll learn how to ditch the guilt, fuel your body the right way, and finally make peace with food — without sacrificing your performance or your sanity. This isn’t another diet or meal plan — it’s a mindset shift that leads to real, lasting results. If you’re a runner who’s ready to stop struggling and start thriving, this episode is for you.

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Want to run longer, feel stronger, and avoid hitting the wall? Then you’ll definitely want to check out this week’s episode of the Running Lean Podcast: “Unlock Metabolic Flexibility: Become a Better Fat Burner and Boost Your Endurance.” In this episode, I’m diving into what metabolic flexibility really means and why it’s such a powerful tool for endurance runners. When you train your body to become a better fat burner, you can spare precious glycogen, avoid energy crashes, and keep going stronger for longer. Most runners rely too heavily on sugar for fuel—this episode will show you how to tap into your body’s virtually unlimited fat stores for steady, efficient energy. If you're looking to improve your endurance, stabilize your energy levels, and become a more efficient runner, you don’t want to miss this one.

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Let’s be real—when it comes to diet and exercise, we’re all guilty of telling ourselves a few little lies. You know the ones: “I’ll start on Monday,” or “I don’t have time,” or even “I deserve this cheat meal because I worked out today.” These stories might sound harmless, but over time, they create major roadblocks to progress. In today’s episode, I’m breaking down the five most common lies we tell ourselves when it comes to health, fitness, and nutrition—and more importantly, how to stop falling for them. These mindset traps might be keeping you stuck without you even realizing it. So if you’re ready to call yourself out a little (with love) and finally start making real, lasting change—this episode is for you.

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If you're constantly chasing the scale, thinking weight loss will make you faster or fitter, this one's for you. I'm flipping the script on the outdated belief that lighter always means better. In this episode, I’ll dive into why focusing on body weight can actually hold you back—and what you should prioritize instead to boost your running performance, strength, and overall health. Whether you're a new runner or a seasoned athlete, it's time to rethink the goal of weight loss and train smarter.

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Today’s podcast is all about a question that many runners have asked me: “Does coffee help or hurt your running performance?” You probably already start your day with a cup of coffee — but are you using it to your advantage when it comes to fat loss, endurance, and strength gains? In this episode, I’ll break down the real science behind caffeine and how it impacts runners, both positively and negatively. You’ll learn how to make coffee work for your training — not against it.

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If you’ve ever been sidelined by injury or illness, you know the frustration, fear, and doubt that come with it. But time off doesn’t necessarily mean falling behind—it’s an opportunity to rebuild stronger, both physically and mentally. In today’s episode, we’re diving into the mindset shifts and strategies that help runners learn how to handle injury or illness the right way. From reframing setbacks to practicing gratitude, I’ll provide the tools to help you navigate this challenge with confidence. Because running isn’t just about moving forward—it’s about learning to trust the process, especially when you have to slow down.

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If you’re a runner trying to lose weight but keep hitting roadblocks, I’ve got news for you—your results are 100% your responsibility. No more blaming bad genetics, lack of time, or anything outside of your control. The moment you take radical ownership of your actions, everything changes. In today’s episode, Taking Full Ownership of Your Results, I’m breaking down the excuses holding you back and helping you shift into an empowered mindset that puts you in control of your success. Get ready for some tough love and real talk—because your next breakthrough starts with ownership.

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I hear this almost every single day from runners all over the world: “I hate strength training.” I get it, I used to feel the same way many years ago. I thought running 30-40 miles a week was enough to keep me strong and fit. The cold hard truth is…it is not. Runners, more than just about anyone else, need to be doing consistent resistance training to build a stronger muscular system from head to toe. In this episode of the podcast, I explain why runners should be lifting heavy weights and how it will dramatically improve your running performance and your overall health and fitness.

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Hitting a plateau or a stall in your weight loss journey is inevitable. It will happen. The problem isn’t that you hit a plateau, the problem is how you deal with it. Most people hit a stall and get super frustrated and give up on themselves. This is not the preferred way of dealing with this situation, by the way. Today on the podcast, breaking through weight loss plateaus so you can continue making progress toward your goals.

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There is so much information out there these days about the right and wrong way to lose weight. Do this, not that, eat this, not that, and all these different diets and exercise routines all designed to help you lose weight. But how accurate is all of this advice? Will following the advice of a 20-something non-runner on TikTok work for a 50-something endurance athlete? I think we all know the answer to that. Today on the podcast, I take a deep dive into the top 10 biggest myths about weight loss and how all of this applies to you as a runner.

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If you want to succeed at anything - losing weight, running a faster marathon - there is one thing you have to start doing. This one thing is nothing you don’t already know, but no one really likes to talk about it. In fact, it’s an incredibly simple thing to understand, but a very difficult thing to master. This may sound overly dramatic, but I say this with all sincerity - master this one thing and there is NOTHING you won’t be able to accomplish. Today on the podcast, it’s all about the number one key to all success and how this will be an absolute game-changer for your health and fitness.

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When it comes to losing weight, there are many, many approaches you can take - some of them will work while others definitely will not. Runners especially need to be mindful of their approach to weight loss because certain methods might help you lose weight but will also impair your running performance in big ways. In this episode of the podcast, I go over 5 dieting disasters runners need to avoid if you want to lose weight without completely destroying your running performance.

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It doesn’t matter how much weight you have to lose or how long you’ve been at it, there will eventually come a time when things will get frustrating for you. You might experience a stall or a plateau in your weight, you might keep slipping back into old habits, you might even see the number on the scale go up…gasp! Rest assured that all of this is a normal part of everyone’s weight loss journey and while it might be frustrating, it doesn’t mean there is anything wrong with you. Today on the podcast, what to do when your weight loss journey gets frustrating so you can keep your head in the game and keep making progress toward your goals.

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For most runners, training is just something you do. You find a training program, lace up your shoes, then get out there and follow the plan. This is great and can definitely lead to awesome results, but have you ever wondered WHY these training plans are structured the way they are? In this episode of the podcast, I’ve got 5 training principles all runners need to know in order to perform at your best.

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Most of the runners I work with would like to get better at running. Some are just getting started, others would be considered seasoned athletes. Despite their abilities, they all share a common goal which is to improve their running performance. But what exactly does this mean? Should everyone who runs be training to run faster? What about those people who just want to run longer, is that a valid way to improve running? In this episode, I break it all down and answer the question: Is it better to run faster or longer?

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There are many, many ways to improve your health and fitness and become a better runner. There are countless books and podcasts that cover these topics in great detail. There’s so much written and talked about that it’s hard to know what’s right, what’s not, and what will actually work for you. So in this episode, I wanted to focus on the 3 most important things you can do for your overall health and fitness - what I’m calling the 3 keys to improve your running and extend your life.

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There is no lack of knowledge in the world we live in today. Just about every bit of knowledge that’s ever been known to humankind is available to us in our hands, on our phones, in just a few seconds. Yet, with all of the knowledge in the Universe literally at our fingertips, we still struggle to eat right, lose weight, or improve our running. In this episode of the podcast, why I believe that knowledge is overrated and what you should be focusing on instead.

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There are so many ads and promotions these days for different diets, it’s almost overwhelming. I get it, I’ve tried just about every diet you can imagine and I’ve learned many valuable lessons along the way. Probably the biggest lesson I learned is that you just need to ditch the diet mentality altogether. In this episode of the podcast, why you need to ditch the diet mentality and what you should focus on instead.

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It’s the start of a new year and lots of people are making New Year’s resolutions. I’ve seen all kinds of posts on social media over the last few days from people saying they are going to run every single day this year to others resolving to quit drinking alcohol forever. These are great goals to have but there are some issues with how most people go about actually achieving those goals. Most people give up on their New Year’s resolutions within the first two weeks! So today on the podcast, why I think you should forget the new year’s resolutions and what to do instead.

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When it comes to fitness, so much attention is put on your actions - what you should and shouldn’t do. I’m not suggesting you shouldn’t do stuff, but I think you need to stop focusing all of your attention on actions and start paying more attention to your thinking. It’s you thinking that determines whether you stick to a plan or not. It’s your thinking that keeps you going when the going gets tough. So in this episode of the podcast, how your thinking (more than anything else) determines your results.

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There is a lot of information out there these days on what it means to be healthy and fit. My social media feeds are full of health and fitness experts spouting all kinds of opinions and ideas and principles that everyone needs to follow. But in my years of training and coaching runners on weight loss, strength, and running, I’ve found a few things that really stand out. In this episode of the podcast, I’ve got 10 hard truths about fitness no one is talking about so you can become the healthiest and most badass version of yourself yet.

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When it comes to accomplishing big goals, you have to expect things to get hard. For example, losing weight takes time, and for some it can be a long and challenging road to get there. Yes, losing weight is hard, but so is becoming more overweight and more metabolically unhealthy. So you can choose the hard of losing weight or choose the hard of becoming sick and unhealthy. In this episode of the podcast, what it means to choose your hard, and some practical tips to help you choose wisely.

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It’s that time of year when the days are getting shorter and colder, the holidays are upon us, and all you feel like doing is staying in and eating comfort food. And just so you know, I’m not opposed to eating comfort food, but I believe there’s a right way and a wrong way to do it. I also believe there are a lot of misconceptions about using food to comfort ourselves so I want to address that here today too. In this episode of the podcast, the truth about comfort food - how do it the right way so you don’t completely screw up your food plan.

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The holidays can be a very difficult time of the year for a lot of people. Shopping for gifts, planning social events, spending more time with family, and the added end-of-year demands at work can all lead to feeling more stressed and overwhelmed. It can be very easy to just say “F-it” and blow off all your diet and exercise plans, stay indoors watching Netflix with a big ol’ glass of wine, and hibernate until the New Year. In this episode of the podcast, I share a few simple tips for handling the holidays like a badass so you can slide into the New Year feeling good about yourself (which is not the way most people do it).

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I’ve received a lot of comments on my social media posts over the years basically saying that if you are a runner, you shouldn’t need help losing weight. The main thought behind these types of comments is that if you run, you shouldn’t be overweight and that running, in and of itself, is all you need to do in order to lose those extra pounds. These are nice ideas, but they just don’t hold up in reality. In this episode, I’ll address all the reasons why runners need help losing weight, and why it doesn’t involve running more miles.

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Everyone wants to know how to lose weight, how to get healthier, how to run faster, and how to get there as quickly as possible. Nowadays, people have no patience for anything, especially when it comes to something like losing weight which can take a long time for a lot of people. It’s not uncommon for it to take 6 months or more to lose 20 or 30 pounds. In this episode of the podcast, I’m going to let you in on a little secret - the shortcut to health & fitness success so you can get to your goals faster.

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Just about all of us will eventually engage in some type of self-sabotaging behavior. Most of the time though, you don't know when you’re doing it. Self-sabotage is often confused with failure, being stuck, or even laziness. It’s actually pretty subtle sometimes, but knowing what it looks like is the important first step in eliminating it from your life. So in this episode of the podcast, I’m going to answer the question, “How do I know if I’m self-sabotaging?” so you can start making progress toward your goals again.

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This past weekend I had the privilege to be a part of the 49th annual Marine Corps Marathon. Just to be clear, I did not run the race, instead, I was able to be a part of this amazing event from a very different perspective, one that most people don’t ever get to experience. I came away from the race feeling all the feelings and it really renewed my love of the sport of running. In this episode of the podcast, I share some of the big lessons learned at Marine Corps Marathon and how this event has changed my life for the better.

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When you think of discipline, what comes to mind? For some, it conjures up images of obeying rules and doling out punishment for anyone who disobeys. I never think of discipline as punishment, but rather a method of achieving whatever worthwhile goal that I want for myself. If there’s something big that you want for yourself, I’m telling you, there’s no magic formula, it just takes practicing the art of discipline to get it. So in this episode of the podcast, I'll be exploring what it means to practice the art of discipline so that you can achieve everything you want in your life.

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If you’re a runner and you’ve ever dealt with a running-related injury, then this episode is especially for you. In this informative conversation, Brodie shares his thoughts on a wide variety of topics related to running injuries and injury prevention. We discuss whether or not you should be stretching, the benefits of dry needling and shockwave therapies, when to use heat vs. cold, what causes cramping, and so much more.

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Have you ever felt like you just can’t seem to make any progress toward a goal? Have you ever found it difficult to get started eating right or exercising regularly? Have you ever made some progress toward a goal but then you hit a plateau and you just can’t seem to get things going again? If you answered “yes” to any of these questions, then congratulations…you are normal. So in this episode, I’ve got 3 things you need to do to get yourself unstuck so you can continue making progress toward those goals.

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It’s that time of the year when every weekend it seems there are a ton of races going on all over the world. And a lot of runners who’ve worked really hard over the last few months will inevitably make mistakes on race day. Whether you’re a brand new runner and doing your first 5k or you’re a seasoned athlete and running your 20th marathon, I know you’ll get something out of this episode. So today on the podcast it’s all about how to avoid these mistakes and crush your next race.

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If you want to lose weight and you’re finding it difficult – maybe you’ve hit a plateau and can’t seem to get the weight moving again – this episode is for you.

Losing weight is never a linear process, there will always be ups, downs, and even stalls in your weight loss journey.

All of this is perfectly normal.

But if you’re really struggling to get the weight moving in the right direction again, you might want to consider whether or not you are eating too much.

So in this episode of the podcast, I answer the question, “How do I know if I’m overeating?” and offer some practical tips to help you stop overeating.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 248. How Do I Know if I’m Overeating? appeared first on Running Lean with Patrick McGilvray.

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Lots of factors go into whether or not you will successfully achieve a goal.

How bad you want it, where you are in your life, your physical limitations just to name a few.

But one of the most powerful indicators of success is a shift in your mindset.

Most people do not consider their mindset when they set out to accomplish a goal like losing weight.

They just start with, “what should I eat and not eat?”

So in this episode, I want to talk about the mindset shift required in order to succeed and accomplish everything you want in your life.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 247. The Mindset Shift Required in Order to Succeed appeared first on Running Lean with Patrick McGilvray.

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I talk a lot about carbs here on the podcast, mainly why it’s advised to keep your carbs low if you’re a runner who wants to lose weight and use body fat as fuel for running.

I realized I haven’t spent much time talking about the other macronutrients – fat and protein.

Fat and protein are essential nutrients that often get overlooked when it comes to low-carb diets and fat-adapted running.

I’m hoping to remedy that here today.

So this episode is all about the macronutrient that matters most for runners and how it benefits your overall health and fitness.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 246. The Macronutrient That Matters Most for Runners appeared first on Running Lean with Patrick McGilvray.

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I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “natural weight” is.

Several people have been asking me about this lately so I thought it would be a good idea to dig into this topic here on the podcast today.

Listen, losing weight is a very personal thing, and there’s not one right way to do it.

Lots of different things work for different people.

The same goes for what your natural weight should be – it’s a very personal thing.

And yet, lots of people have lots of opinions about what YOUR natural weight should be.

In this episode, I’m going to talk about some of the standards we use to determine ideal weight, and why they don’t work for everyone, what “natural weight” means, and how to tell when you’re at your natural weight.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 245. Replay: How to Tell When You’re at Your Natural Weight appeared first on Running Lean with Patrick McGilvray.

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If you have a big goal like losing weight and keeping it off, then you know it is going to take a while to reach that goal.

One of the main reasons people don’t reach their weight loss goal is that they lose motivation.

They do OK for a few weeks or a few months and then all that motivation they had at the beginning is gone and they give up on themselves.

The interesting thing is that there are different motivation strategies that work for different people.

Not everyone responds to the same types of motivation.

So today I’ve got a few motivation strategies to keep you moving forward so you can actually achieve those big goals.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 244. Motivation Strategies to Keep You Moving Forward appeared first on Running Lean with Patrick McGilvray.

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When it comes to weight loss tips, one principle stands out among all the others: counting calories.

For decades, you’ve been told that the only way to lose weight is to make sure you count all your calories.

Honestly, if this worked as advertised, we wouldn’t have a crisis of obesity here in this country, and no one would struggle with their weight.

But the truth is, it doesn’t work.

Today on the podcast, why counting calories doesn’t work and what you should probably do instead.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 243. Why Counting Calories Doesn’t Work appeared first on Running Lean with Patrick McGilvray.

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There is so much contradictory advice out there when it comes to losing weight.

It’s really hard to know what’s right and what’s just BS.

I’ve always taken the approach that you need to ignore most of the info spewed out there on the internet and social media and just figure out what works for you.

We are all different and there’s simply not one approach that will work perfectly for everybody.

With that principle in mind, for this episode of the podcast, I want to share with you my top 10 weight loss tips for runners.

These tips should work for most of you – not all of you – so as always, try a few things and find what works for you.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 242. Top 10 Weight Loss Tips for Runners appeared first on Running Lean with Patrick McGilvray.

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A lot of runners believe that when it comes to exercise, running is more than enough.

They love running, do it 6-7 days a week, and don’t feel the need to do anything else.

Then there are those runners who believe in the power of cross-training.

Some believe in it so hard that they find themselves doing some form of cross-training 6-7 days a week in addition to running!

Wherever you fall on this spectrum, there are some forms of cross-training that provide more benefits to you as a runner.

In this episode, I explain what cross-training is, what it isn’t, and offer suggestions for the best cross-training exercises for runners.

For more info on building strength vs hypertrophy, check out episode 199. Strength, Power, and Hypertrophy for Runners.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 241. The Best Cross-Training Exercises for Runners appeared first on Running Lean with Patrick McGilvray.

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When it comes to going after big goals like losing weight and keeping it off or running a faster marathon, it is pretty much a guarantee that you will experience setbacks, failures and disappointments.

There’s no such thing as success without some level of setbacks and challenges along the way.

The problem is that when most people experience these setbacks, they tend to see them as insurmountable obstacles, and oftentimes, they lead to giving up.

So today on the podcast, how to handle setbacks, failures, and disappointments so you can get back on track and accomplish all of your goals.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 240. How to Handle Setbacks, Failures, and Disappointments appeared first on Running Lean with Patrick McGilvray.

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There seems to be a lot of misleading information out there about intermittent fasting.

People think it will mess up your metabolism, or it’s unsafe, or it’s just plain crazy.

The truth is very different. Intermittent fasting is not only safe, but it provides some pretty amazing health benefits, especially when combined with a low-carb diet.

Today, I’m going to separate fact from fiction and share all of the incredible positive health benefits that intermittent fasting provides.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 239. Replay: The Myths and Benefits of Intermittent Fasting appeared first on Running Lean with Patrick McGilvray.

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When it comes to changing your diet in order to lose weight or just be healthier, most people feel like whatever they do is too restrictive.

They feel like you should be able to eat anything you want as long as you don’t overdo it.

Most people also feel that restricting any amount of food at all is not sustainable long-term.

So what’s the answer here?

Should you restrict certain foods or not? That’s the big question I am going to answer today in this episode of the Running Lean podcast.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 238. Should You Restrict Certain Foods? appeared first on Running Lean with Patrick McGilvray.

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So many people I talk to about losing weight or running faster tell me they just can’t seem to make any progress because they feel stuck.

This is a really tough place to be because when you feel stuck, it’s like there’s nothing you can do to get out of it.

You feel like nothing will ever work, you feel discouraged, and you feel defeated.

And what do you do when you feel defeated? You give up. You quit.

Why bother eating right if you’re never going to lose weight?

Why bother doing the speedwork if I’m never going to break 4 hours in the marathon?

There’s a better way to approach these things.

Today on the podcast, what to do when you feel stuck so you can get back on track making progress toward your goals.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 237. What to Do When You Feel Stuck appeared first on Running Lean with Patrick McGilvray.

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Oftentimes when we take on a big challenge like changing how we eat or training for a marathon, we don’t get the results we want fast enough.

The weight isn’t coming off as quickly as you want or the training isn’t getting any easier, running is still really hard.

When you’re focused solely on the end result, and you’re not there yet, you can begin to hate the process it takes to get you there.

This is not a very useful way to approach anything worthwhile.

Today, I’m talking about learning to love the process and how this simple mindset shift will absolutely change how you approach everything that you do.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 236. Replay: Learning to Love the Process appeared first on Running Lean with Patrick McGilvray.

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Creating lasting change is hard.

It’s uncomfortable, it takes time, and it’s for these reasons that most people will not do it.

Also, when most people set out to change, they just start with tactics.

Do this, not that, eat this, not that, etc.

But there is a critical first step most people miss in the process.

So this episode of the Running Lean podcast is all about the important first step in creating change so you can get to your results faster.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 235. The Important First Step in Creating Change appeared first on Running Lean with Patrick McGilvray.

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If you are a runner and you want to improve your speed, endurance, or both, then you’ll want to work on building some lean muscle.

The problem is that most runners don’t really know how to build muscle, or they are using an outdated approach that really isn’t doing much for them.

Building a stronger body will not only help improve your running performance, it will also help you to lose weight, have more energy, and generally feel better all the time.

In this episode, what it takes to build lean muscle so you can get leaner, get stronger, and become the most badass version of yourself yet.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 234. What It Takes to Build Lean Muscle appeared first on Running Lean with Patrick McGilvray.

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When it comes to creating healthy habits that last, the real key is consistency.

You have to take consistent, aligned action if you want to create behavior patterns that get you results.

And the key to taking consistent, aligned action is planning ahead.

So in this episode of the podcast, you’ll learn the power of planning ahead and why you need to be practicing this right now.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 233. The Power of Planning Ahead appeared first on Running Lean with Patrick McGilvray.

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When most people set goals for themselves, they think small.

They set goals that feel doable, safe, and comfortable, goals that won’t cause them too much suffering if they don’t achieve them.

But is this really what you want for yourself?

Not me.

I want to set goals that feel scary, uncomfortable, and impossible.

In this episode I explain why you shouldn’t be setting small, easily-achievable goals, but instead working on achieving impossible goals.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 232. Achieving Impossible Goals appeared first on Running Lean with Patrick McGilvray.

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It’s that time of the year again!

The kids are out of school, the weather is amazing, and you are going on vacation.

But you might be worried because in the past, going on vacation meant going off the rails.

You’re on vacation so you just want to have fun, right?

You deserve to live a little!

If this means coming home 10lbs heavier and hating yourself…is it really all that fun?

In this episode of the podcast, I’ll offer up some helpful tips for sticking to your plan – even on vacation – so you can come home feeling good about yourself.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 231. Replay: Sticking to Your Plan – Even on Vacation appeared first on Running Lean with Patrick McGilvray.

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For a lot of runners, the off-season can be a challenging time.

You’ve finished your races, the next training cycle won’t start for another 4-6 weeks, and you might feel like you’re in limbo until then.

Here’s the thing, the way you approach the off-season is just as important as the training season itself.

It’s so important that what you do in the off-season can often make or break your next race.

So today, what to do in the off-season as a runner to ensure you start your next training cycle on the right track.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 230. What to Do in the Off-Season appeared first on Running Lean with Patrick McGilvray.

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One of the big keys to achieving anything significant in your life – losing weight and keeping it off, running a marathon – is confidence.

Being confident that you can accomplish something big will make that accomplishment practically inevitable.

The opposite is also true however – a severe lack of confidence will make it basically impossible to reach that big goal.

So how do you get more confidence? Well, you are in luck because that’s what’s on the agenda here today.

In this episode, I explain what confidence is, how it might just be the game-changer you’re looking for, and how to have more confidence now.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 229. How to Have More Confidence Now appeared first on Running Lean with Patrick McGilvray.

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This past weekend was the biggest running event of the year here in Cincinnati – Flying Pig Weekend!

I did a lot of racing this weekend and let’s just say that things did not all go as planned.

But despite dealing with some very challenging situations, the whole weekend was a huge success, both for the city and for me personally.

Today on the podcast, I share my experiences in dealing with all the challenges and all the lessons learned Cincinnati Flying Pig weekend.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 228. Lessons Learned Flying Pig Weekend appeared first on Running Lean with Patrick McGilvray.

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How are your stress levels these days?

About 80% of Americans say they feel some degree of stress in their daily lives.

Of course, some feel stress more often than others, but the fact is, we are a stressed-out society.

Not dealing with stress can have all kinds of health and wellness implications including weight gain, high blood pressure, cardiovascular disease, depression, and a host of other issues.

Having a daily stress management practice is imperative if you want to be a healthy happy human.

And one of the most powerful ways to manage stress is to practice mindfulness.

So in this episode, I explain the power of practicing mindfulness and why it might be the best gift you can ever give yourself.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 227. The Power of Practicing Mindfulness appeared first on Running Lean with Patrick McGilvray.

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We’re in the middle of the Spring racing season here in the US and a lot of runners ask me questions about pacing for their upcoming race.

Should you start slow and then try to finish fast?

Should you start fast and try to make up some time for when you inevitably slow down at the end of a race?

Should you focus on your heart rate? Your cadence? Your current pace or average pace?

Believe it or not, there is one pacing strategy that has been proven time and again to be the most effective for practically every runner.

Today I will answer the question, “What’s the best pacing strategy”, so you can go out there and crush your Spring race this year.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 226. What’s the Best Pacing Strategy? appeared first on Running Lean with Patrick McGilvray.

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One of the most powerful things you can do to improve your health and fitness is to regularly push past your comfort zone.

This might seem obvious to you and pretty basic, but it’s an area where most people really struggle.

The idea of getting uncomfortable is easy to understand, and most people say they’re more than willing to get uncomfortable.

But when they come face-to-face with their own discomfort, all those good intentions go out the window.

Most people end up running back to the safety and security of their well-constructed comfort zones.

So today on the podcast, it’s all about pushing past your comfort zone so you can grow, evolve, and become the most badass version of yourself yet.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 225. Pushing Past Your Comfort Zone appeared first on Running Lean with Patrick McGilvray.

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17 years ago I finally made the decision to give up drinking alcohol.

This was not a decision that came quickly or easily, I had been drinking daily for many, many years.

I got to a point where my life was not what I wanted it to be.

I wanted more for myself and alcohol was standing between me and the person I ultimately wanted to be.

So today on the podcast, how I experienced freedom from alcohol, got my life back, and became healthier and happier than I ever thought possible.

Click here to get on the waitlist for my Alcohol Freedom program.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 224. How I Experienced Freedom from Alcohol appeared first on Running Lean with Patrick McGilvray.

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There’s a lot of interesting food advice being given out these days by health and fitness “experts.”

One in particular that has stood out to me lately goes something like, “Take a few days each week and go crazy! Eat whatever you want! You don’t want to be too restrictive with your diet!”

I’ve done a lot of thinking about this idea, in fact, I even tried it…for a while.

I’ve learned a lot about this principle in the last few months and today I share my thoughts with you about it.

In this episode of the Running Lean podcast, I explain the problem with eating whatever you want and offer a better way to do things.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 223. The Problem with Eating Whatever You Want appeared first on Running Lean with Patrick McGilvray.

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Have you ever found yourself at the end of a sleeve of Oreos or at the bottom of a bag of potato chips and thought…did I really just eat all that?

I know I have…and too many times to count!

If so, then you have probably been doing some mindless eating.

Mindless eating is something we have all done at one point or another, and it’s something you can absolutely change.

You don’t have to continue to eat mindlessly, there are some practical things you can do to change this behavior.

So today on the podcast, what mindless eating is and how to stop the mindless eating once and for all.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 222. How to Stop the Mindless Eating appeared first on Running Lean with Patrick McGilvray.

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If you’ve ever trained for a marathon then you know that sacrifices have to be made in order to achieve that goal.

You have to put in a lot of hours on the weekends running in the cold.

You have to give up time with your family and friends.

You endure sore legs for days and you’re tired all the time.

You are more than willing to sacrifice these things in order to run that race.

How about when it comes to losing weight?

What are you willing to sacrifice in order to hit your weight loss goal?

In this episode, I take a deep dive into the kinds of sacrifices we all have to make in order to lose weight and keep it off.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 221. What Are You Willing to Sacrifice to Lose Weight? appeared first on Running Lean with Patrick McGilvray.

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A lot of runners are told not to lose weight while training for a race.

There are many reasons why they are given this advice (which I cover in today’s episode), but I don’t necessarily agree with all of it.

I believe there’s a right way and a wrong way to lose weight as a runner, even when you’re training for an event like a half or full marathon.

In this episode of the Running Lean podcast, can you…and should you lose weight while training for a race?

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 220. Should You Lose Weight While Training for a Race? appeared first on Running Lean with Patrick McGilvray.

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If you’ve ever changed your eating habits or started exercising on the weekends instead of partying, and your friends have told you that you’re boring then this episode is for you.

Every day I talk to people who want to lose weight and improve their health and fitness and one of the reasons they struggle is because it all seems so boring.

They don’t want to give up their exciting lives will all the exciting food that goes along with it.

In this episode, I share some unconventional ideas about how being boring can actually be good for you.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 219. Being Boring Can Actually Be Good for You appeared first on Running Lean with Patrick McGilvray.

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If you want to lose weight and keep it off, you probably already know that you have to change your diet.

This is obvious and we all know this, but that’s where most people stop.

They change their diet and they see some results but it rarely lasts because they’ve only changed their behavior, not the thinking that drives the behavior.

They keep slipping back into old eating patterns because they haven’t changed the thoughts that created those patterns in the first place.

If you think you can change your diet but not your thinking, you are always going to struggle.

So today on the podcast, if you want to change a behavior and make it last, then you have to change how you think.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 218. You Have to Change How You Think appeared first on Running Lean with Patrick McGilvray.

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Whether you are just getting into running or have been at it a while, you should be actively working on improving your endurance.

While there are many methods out there that are designed to help you improve your endurance, there are a few key principles that most runners overlook.

So today on the podcast, I share 5 ways to improve your endurance to help you run longer and make running easier in general.

Work With MeInterested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 217. 5 Ways to Improve Your Endurance appeared first on Running Lean with Patrick McGilvray.

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As runners, we’ve been told over the last 40 years or so that the only way to fuel for running is with carbohydrates. Loads and loads of carbs. The thing is, this approach just doesn’t work for everyone. Some people (like me) gain a lot of weight eating all those carbs, regardless of how much we run. In this episode, I offer an alternative way to fuel long-distance running, one that doesn’t cause you to gain weight in the process.

The post 216. An Alternative Way To Fuel Long-Distance Running appeared first on Running Lean with Patrick McGilvray.

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Recently I spent a week on vacation and decided to change my diet a bit. I made the decision to eat more freely, to enjoy some of the amazing local food, to eat dessert, bread, pastries, and generally be a bit less strict about my diet. It was definitely an interesting experience and I learned some very valuable lessons along the way. In this episode, it’s all the lessons learned from vacation eating for a week - the good, the bad, and the ugly.

The post 215. Lessons Learned from Vacation Eating appeared first on Running Lean with Patrick McGilvray.

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Being overweight is not something that’s not talked about very much (or at all) in the running community. There seems to be some stigma around being a runner and being overweight. In this episode, I'll share why running is not a very effective tool for weight loss, and why you need to treat the underlying physical, mental, and emotional aspects of overeating if you really want to lose weight for good.

The post 214. Replay: Why Running Doesn’t Work for Weight Loss appeared first on Running Lean with Patrick McGilvray.

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If you’re a runner and interested in getting the most out of your training, then you’ve probably tried a multitude of supplements. There are literally thousands upon thousands of health and wellness supplements on the market today and around 1,000 new ones are introduced every single year. So if you are feeling a little confused and overwhelmed by all of these options, you are not alone! Today on the podcast, I've got a few simple suggestions for supplements every runner should be taking that actually improve your health and fitness.

The post 213. Supplements Every Runner Should be Taking appeared first on Running Lean with Patrick McGilvray.

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When it comes to eating right and losing weight, there is so much information out there that it can feel incredibly overwhelming. While I can’t address every misconception out there on the internet here in one podcast episode, I do want to go over a few things you might want to stop doing right now. So in this episode, I’ve got 3 things you should stop doing if you want to lose weight and keep it off for good.

The post 212. 3 Things You Should Stop Doing if You Want To Lose Weight appeared first on Running Lean with Patrick McGilvray.

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There are a lot of dieticians and weight loss coaches out there who preach the benefits of tracking your food. They suggest tracking every bite you eat, entering all of your food into an app each day, and then sticking to this routine for…basically…ever. Today on the Running Lean podcast, I answer the big burning question: should you be tracking your food? If no, why not? If yes, how should you do it?

The post 211. Should You Be Tracking Your Food? appeared first on Running Lean with Patrick McGilvray.

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It’s a new year and a time when a lot of people become ultra-focused on health, fitness, and losing weight. It’s also a time when a lot of people will try some new fad diet or a new exercise routine that promises instant weight loss with minimal effort. In this episode, Common Weight Loss Myths Debunked, I clear up the most prevalent misconceptions about weight loss and offer some tips on what to do instead.

The post 210. Common Weight Loss Myths Debunked appeared first on Running Lean with Patrick McGilvray.

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There are basically two ways to approach any challenge. One way is to focus on all the reasons why you can’t do it. The other way is to focus on all the reasons why you can. Today, talk about why you do this, how this kind of thinking is keeping you stuck, and how to stop arguing for your limitations.

The post 209. Replay: Stop Arguing for Your Limitations appeared first on Running Lean with Patrick McGilvray.

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Most people spend a great deal of time thinking about the past. They ruminate over things they did that they regret doing. They focus all of their energy on past events and spend zero time or energy on their future. This is a mistake. Why? Because you can’t change the past, it’s over and done with. But you can 100% change your future, so that’s a much better place to focus your energy. So this episode is all about remembering your future so you can make that future a reality.

The post 208. Remembering Your Future appeared first on Running Lean with Patrick McGilvray.

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If you want to accomplish a big goal, the key to getting there is consistency. The problem is, that most people don’t stick with something long enough to see the end result! They get off track somewhere along the way and usually end up staying off track. So today, it’s all about how to get back on track and how to stay there so you can actually crush those big goals.

The post 207. How To Get Back on Track appeared first on Running Lean with Patrick McGilvray.

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Sometimes, I have a bunch of thoughts that I want to share with you here on the podcast and I’ll create an episode for each one of those random thoughts. This is a great way of taking a deep dive into each topic and looking at it from several different angles. However, today’s podcast is going to be a little bit different. Instead of focusing on one topic, I’ve got several random thoughts about weight loss for runners that I want to share with you here today. They might all be seemingly random, but they do all focus on weight loss and running so maybe they’re not so random after all!

The post 206. Random Thoughts about Weight Loss for Runners appeared first on Running Lean with Patrick McGilvray.

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Most people come up with all sorts of excuses, reasons, and stories for why they can’t accomplish something hard. You set out to lose weight so you change your diet but you eventually slip back into old habits and your new way of eating goes out the window. When you ask most people why they […]

The post 205. The Problem is You appeared first on Running Lean with Patrick McGilvray.

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It’s officially the Holiday Season and that means it’s time to gain a bunch of weight over the next 30 days and start the new year feeling like crap, right? I know it seems kinda crazy when I say that out loud, but the truth is, that’s the way most people do it. Most people gain quite a bit of weight during the holidays and then swear a solemn oath that they will get back on track in January. In this episode, I offer a better approach to this time of year and I have 5 tips to avoid gaining weight this holiday season.

The post 204. Replay: 5 Tips to Avoid Gaining Weight This Holiday Season appeared first on Running Lean with Patrick McGilvray.

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When it comes to diets and dietary advice, there is a lot of conflicting information out there. For every study that shows that one particular food is bad for you, there’s another study showing that it’s actually good for you. In this episode, I’m going to help you make sense of all the conflicting information out there so you can make informed decisions about how your particular food choices might affect your health.

The post 203. Making Sense of All the Conflicting Information appeared first on Running Lean with Patrick McGilvray.

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One of the toughest things about losing weight and keeping it off for good is developing a healthy relationship with food. I work with runners every day who admittedly have a very unhealthy relationship with food. So, one of the most beneficial things you can do for yourself is to begin to recognize and then start unraveling those unhealthy thought patterns. That’s what this episode is all about so stick around, I think you’ll find some very helpful tips throughout this podcast.

The post 202. Unraveling Unhealthy Thought Patterns appeared first on Running Lean with Patrick McGilvray.

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In the world of health and fitness, there is a lot of information out there - it can really feel pretty overwhelming. A lot of that information can be confusing and even contradictory, so how do you know what you should do? Well, rest assured that Dr. Marvin and I will break it all down for you and offer up some very clear strategies for reversing disease through nutrition and exercise so you can become the healthiest version of yourself yet!

The post 201. Reversing Disease Through Nutrition and Exercise with Dr. Marvin Merrit appeared first on Running Lean with Patrick McGilvray.

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Today is a very special episode - number 200 - and I wanted to do something a little different to celebrate this milestone. I’ve had a look over the last 200 episodes and picked out the most important mindset principles runners need to know in order to crush your running and weight loss goals. I’ve featured each of these principles on previous podcast episodes and you can easily go back through the archive and get a deep dive on each one of these any time.

The post 200. Mindset Principles Runners Need to Know appeared first on Running Lean with Patrick McGilvray.

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There’s a lot of confusing information out there about how runners should approach strength training. In this episode, I will explain the difference between training for strength, power, and hypertrophy for runners. By the end of this episode, you will have a much clearer understanding of these different resistance training methodologies and how to do them correctly.

The post 199. Strength, Power, and Hypertrophy for Runners appeared first on Running Lean with Patrick McGilvray.

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When it comes to running tough races, you eventually get to a point where it’s all mind over matter. This emotional toughness or emotional tolerance is also required when you want to do other tough things in your life like not eating pizza when everyone around you is eating pizza! So today’s podcast is all about increasing your emotional tolerance so you’re better armed to tough it out when things get tough (which they always seem to do!)

The post 198. Increasing Your Emotional Tolerance appeared first on Running Lean with Patrick McGilvray.

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Have you ever caught yourself eating something that you know is bad for you, but you do it anyway? Why do we do this and what can we do to stop it from happening in the future? In this episode, I hope to shed some light on why you keep going back for more of the foods you should probably not be eating, and what to do to stop it.

The post 197. Why You Keep Going Back for More appeared first on Running Lean with Patrick McGilvray.

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No matter how hard we try to control all the circumstances of our lives, eventually, things get a little out of control. How you handle yourself during these times of intense stress is extremely important. Everyone’s good at stress management when there’s no stress! But when life gets hectic and feels overwhelming, that’s when you need to double down on self-care. Today, I’m sharing some very helpful advice on what NOT to do when life gets chaotic, and what you should do instead.

The post 196. What Not to Do When Life Gets Chaotic appeared first on Running Lean with Patrick McGilvray.

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There have been some eye-opening discoveries recently around dietary advice doled out by influencers on social media. It turns out that the food and beverage industry has been paying registered dietitians to promote diet soda, sugar, and supplements on TikTok and Instagram. In this episode, I shine a light on this alarming topic, explain why it's important to know who’s paying who to say what, and encourage you to take control of your own food choices.

The post 195. Taking Control of Your Food Choices appeared first on Running Lean with Patrick McGilvray.

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There are a lot of metrics available to runners these days - pace, distance, time, V02 max, recovery advisor, performance condition, and on and on… The 3 key metrics you want to pay attention to as a runner are: VO2 max, lactate threshold, and running economy. I’ll explain what each of these is, how they affect you as an endurance athlete, and what you can do to improve them.

The post 194. VO2 Max, Lactate Threshold, and Running Economy appeared first on Running Lean with Patrick McGilvray.

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When it comes to losing weight, there are many, many approaches you can take – some of them will work while others definitely will not.

Runners especially need to be mindful of their approach to weight loss because certain methods might help you lose weight but will impair your running performance in big ways.

In this episode of the podcast, I go over 5 dieting disasters runners need to avoid if you want to lose weight without completely destroying your running performance.

I’ll be talking about calorie-restrictive diets, the problem with the types of foods you might be turning to, carbohydrate management, overtraining, and one-size-fits-all approaches.

Free Weight Loss Training for RunnersIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 193. 5 Dieting Disasters Runners Need to Avoid appeared first on Running Lean with Patrick McGilvray.

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A LOT of people are addicted to, or have a troublesome relationship with, sugar. The problem is that most people don’t know how to break their sugar addiction and never get to a place where they can enjoy sugar in moderation. In this episode, I explain why sugar has such a powerful grip on us as humans and how you can take back control and break your addiction to sugar once and for all.

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Lots of runners look pretty healthy on the outside. They exercise a lot, maintain a decent weight, have low body fat percentage, low BMI, and generally look fit. But inside there could be a lot more going on that no one really sees. I came across a study recently that looked at low-carbohydrate diets versus high-carbohydrate diets and their effects on athletic performance. The results are pretty interesting from a performance standpoint and also kind of surprising from a health perspective. Today, I look at what it means to be fit but unhealthy and what you can do to make sure you are both!

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There’s a lot of confusion out there these days around carbs, especially in the endurance athlete community. Are carbs good? Are they bad? Do they have a place in our diet or should we avoid them altogether? In this episode I’ll explain why carbs are not the enemy, but also why it might be a good idea to keep your carbs low most of the time.

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If you are having a hard time sticking with a health and fitness routine, then you might want to have a look at your locus of control. Locus of control refers to where you believe your control lies - either outside of you or within you. Today I’ll explain what locus of control is and how you can begin shifting your locus of control so you can get better results and live a healthier life.

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Most people tend to be pretty motivated when they start something. But then, over time, that motivation begins to fade. This is the reason why gyms are full in January and empty again in March. So today, I’m taking a look at why that motivation fades and what you can do to keep it going so you CAN actually crush your health and fitness goals.

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I think we all know that eating too much sugar is not good for you. Excess sugar consumption has been linked to all sorts of metabolic dysfunction like high blood pressure, excess weight gain, insulin resistance, and diabetes just to name a few. So the solution is pretty simple - just moderate your sugar intake. But why is this so much easier in theory than in practice? Why is moderating sugar so difficult? Today I take a deep dive into why moderating sugar is so difficult and offer some practical tips to help you take control of your sugar cravings.

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I’ve been doing a lot of research lately on human metabolism and I’ve noticed a lot of inconsistencies in the data available. There seem to be a lot of misconceptions about metabolism, especially when it comes to losing weight. Today I want to focus on demystifying metabolism so you can separate fact from fiction and make better choices to improve your overall health and fitness.

The post 186. Demystifying Metabolism appeared first on Running Lean with Patrick McGilvray.

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I work with a lot of runners who are awesome at sticking with their running plans. But when it comes to sticking to their diet so they can lose weight…it all seems to fall apart. Why is this? Why is it so easy for runners to stick to a difficult marathon training plan and so had to stick to a healthy eating plan? In this episode, I will explain why it’s so hard to stick to your food plan and offer up some sound advice for changing this.

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A lot of people set out to lose weight and then quit. While there are a lot of reasons why someone might give up on themselves, one of the most likely reasons is a serious lack of focus. In this episode, I uncover the incredible power of focus, and how it can help you become the leaner, stronger, more badass runner you’ve always wanted to be.

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Over the last 100 years or so, we have become a society of pleasure-seekers and pain-avoiders. In this episode, I’m going to help you decide if you might be addicted to dopamine, and offer up some tips to avoid getting sucked down the dopamine whirlpool.

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If you’re anything like most runners, especially if you live in the US, this is most likely the off-season for you. Most runners approach this off-season as a time to live it up, eat and drink whatever, slack off on training, and “just have fun.” So in this episode, I offer a better approach to the off-season, one that will have you feeling your best when you start training for that next big race.

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Today I have a special treat for you, I’m sharing a candid conversation I recently had with Pete Caigan. Pete is one of my clients who has had a pretty remarkable transformation over the last 6 months or so. He shares his story of changing his diet, getting fat-adapted, losing weight, and attempting that same 50k again. I hope you enjoy this episode of ultramarathon redemption with Pete Caigan, his story is truly inspiring!

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Recently, I completed a self-supported, solo 12-hour run. I’ve always wanted to do a 12-hour event, but I could never really find a race that spoke to me. So, I decided to take things into my own hands and do it myself! In this episode of the podcast, I share what I learned running solo for 12 hours - what prompted me to want to run alone for so long, how I approached training, how I fueled during the event, and some interesting lessons I learned along the way.

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Your mindset is one of the most powerful tools you have at your disposal.

But most people do not spend any time at all working on improving their mindset.

This is crazy to me because without the right mindset, losing weight and keeping it off becomes nearly impossible.

However, armed with the right mindset, losing weight becomes easy and effortless, and your success is all but inevitable.

Everything you want for yourself but don’t already have requires a shift in your mindset in order to get it.

Change happens from the inside out and this inner work is the most important and most powerful work you can do for yourself.

So today, I’m going to lay out a whole bunch of mindset principles you absolutely need to know if you want to lose weight and keep it off.

This is part three of my three-part series called, “Weight Loss Principles Every Runner Needs to Know”.

Part one focused on nutrition principles, and part two was all about the exercise principles you need to focus on in order to lose weight, get stronger, and become the most badass version of yourself.

All-New Free TrainingIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 179. Weight Loss Principles Every Runner Needs to Know Part 3: Mindset appeared first on Running Lean with Patrick McGilvray.

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Most people will agree that exercise should be included in any weight loss plan.

Unfortunately, most people think that exercise should be the ONLY component of their weight loss plan.

Eat less and move more, right?

Isn’t that the mantra that’s been forced upon us for several decades now?

How’s that actually working for you? Not great? Well, the good news is…you are not alone! It didn’t work for me either!

There’s more to losing weight than just exercising more and eating less.

I know that if you’re listening to this podcast you’re probably a runner and you think you’ve got the exercise thing down pat.

But running alone (or just running more) isn’t the answer when it comes to getting lean and strong and keeping the weight off for good.

So today, I’m going to lay out several exercise principles that every runner needs to know, especially if you want to lose weight and keep it off.

This is part two of a three-part series called, “Weight Loss Principles Every Runner Needs to Know”.

Part one focused on nutrition principles, and part three is all about the most important mindset principles you need to adopt in order to become your healthiest and most badass self.

All-New Free TrainingIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 178. Weight Loss Principles Every Runner Needs to Know Part 2: Exercise appeared first on Running Lean with Patrick McGilvray.

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Nutrition is going to be the number one driver of your body composition.

If you’re a runner and you want to lose weight, you have to get your nutrition game on point.

The thinking that just running more is going to solve the weight problem for you is outdated and just doesn’t work.

There’s a lot more going on when it comes to weight loss – the types of foods we eat, the timing of our meals, what happens in our bodies when we eat certain foods, and so much more to consider.

And don’t worry, I’m going to break it all down for you here today.

My hope is that by the end of this episode, you’ll have a much clearer understanding of just how important nutrition is for weight loss, even if you’re a runner…especially if you’re a runner.

This is part one of a three-part series called, “Weight Loss Principles Every Runner Needs to Know”.

Part two will be focused on exercise principles, and part three will be all about the mindset principles runners need to focus on in order to lose weight and keep it off for good.

All-New Free TrainingIf you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

• Why running more and eating less is not an effective way to lose weight
• The one thing runners don’t do when trying to lose weight
• The best fuel to use to improve your endurance and your weight loss
• The mindset shifts required to make these changes last for life
• The surprising key to losing weight and keeping it off for good
• And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 177. Weight Loss Principles Every Runner Needs to Know Part 1: Nutrition appeared first on Running Lean with Patrick McGilvray.

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At some point in your weight loss journey, you will experience a setback.

This is normal and nothing to be ashamed of.

But most people just do not handle setbacks very well.

They get down on themselves, they feel gross feelings like guilt and shame, and most of the time they just give up.

Do not do this! Instead, you have to learn how to handle setbacks properly.

So in this episode of the podcast, I break it all down for you and explain what to do instead so you’ll be handling setbacks like a badass every time they happen.

Live Training & Coaching EventIf you’ve been thinking about improving your diet, dialing in your nutrition plan, and/or losing weight, then I’ve got the perfect thing to get you started!

Join me for a free LIVE training and coaching session called, “How to Start Losing Weight as a Runner”, on Wednesday, May 17, 2023 at 2:00 PM EDT

Click here to sign up for the live training.

I’ll be going live to show you…

︎ How to get started on your weight loss journey the right way

︎ Which foods to eat and which to avoid

︎ What fuel to use to lose weight and improve your running performance

︎ How to create the right mindset to help you stay motivated and stick with the plan

︎ And lots more!

I’ll be answering your questions live so be sure to show up and bring your questions!

If you’ve been thinking about working with me, this is an awesome opportunity to show up, ask questions, and get live coaching from me!

If you’re ready to get leaner and stronger and become the most badass version of yourself, then you owe it to yourself to attend this live event.

You have nothing to lose (except those extra lbs) and everything to gain!

Click here to sign up for the live training.

The post 176. Handling Setbacks Like a Badass appeared first on Running Lean with Patrick McGilvray.

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There’s a real crisis happening in our world today, one that’s been decades in the making.

And I find it somewhat disturbing that no one is really talking about it.

It’s not making the headlines, it’s not in the news, and it doesn’t come up in your social media feed.

But if left unchecked, if we allow this crisis to continue as-is, it could lead to the end of human life – at least as we know it today.

You might think I’m being a little overly dramatic here, but I promise you I’m not.

In this episode of the podcast, I’m talking about the comfort crisis and how our insatiable quest for comfort might just lead to our downfall.

Live Training & Coaching EventIf you’ve been thinking about improving your diet, dialing in your nutrition plan, and/or losing weight, then I’ve got the perfect thing to get you started!

Join me for a free LIVE training and coaching session called, “How to Start Losing Weight as a Runner”, on Wednesday, May 17, 2023 at 2:00 PM EDT

Click here to sign up for the live training.

I’ll be going live to show you…

︎ How to get started on your weight loss journey the right way

︎ Which foods to eat and which to avoid

︎ What fuel to use to lose weight and improve your running performance

︎ How to create the right mindset to help you stay motivated and stick with the plan

︎ And lots more!

I’ll be answering your questions live so be sure to show up and bring your questions!

If you’ve been thinking about working with me, this is an awesome opportunity to show up, ask questions, and get live coaching from me!

If you’re ready to get leaner and stronger and become the most badass version of yourself, then you owe it to yourself to attend this live event.

You have nothing to lose (except those extra lbs) and everything to gain!

Click here to sign up for the live training.

The post 175. The Comfort Crisis appeared first on Running Lean with Patrick McGilvray.

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One of the most important concepts you need to learn if you want to take back control of eating is the desire scale.

This is a tool we have recently started using in The Coaching Project and it’s been so well-received that I thought I’d share it with you here today!

When you’re trying to lose weight, sticking to your food plan makes or breaks your progress.

If you’re constantly giving in to temptations losing weight is going to be very difficult and feel pretty miserable.

Instead, if you can take back control of what foods you eat, how much, how often, etc., then losing weight will be much easier and a heck of a lot more fun!

So in this episode, I explain the desire scale, what it is, how it works, and how it might just be the key to your weight loss success.

The Coaching ProjectWhen you’re ready to turn down the volume level on your desires – join The Coaching Project and get all the support you need to change your eating habits and become the healthiest, most badass version of yourself.

The post 174. The Desire Scale appeared first on Running Lean with Patrick McGilvray.

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There are more diets out there in the world right now (and more conflicting information about those diets) than I even care to think about.

And there is one thing I’ve noticed that comes up again and again – the fact that diets don’t work.

Why? Why don’t diets work?

Every one of them claims they are THE answer to your weight loss problems and basically, every one of them fails to produce lasting results.

Today I’m going to dive into the five biggest reasons why diets don’t work and give you a few options for what you should focus on instead.

This is a replay of a very early episode of the podcast, episode #25.

I wanted to talk about this topic – why diets don’t work – here on the podcast this week and in looking through my notes I realized that this episode was REALLY good!

It basically says everything I wanted to say, so I’m just going to replay it for you today! Cool?

When you’re ready to skip the diet and start making lasting lifestyle change – join The Coaching Project and get all the support you need to become the healthiest, most badass version of yourself.

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Most people think that losing weight equals suffering.

If you want to lose weight you have to stop eating all “delicious” foods forever and you will suffer every single day.

They use words like suffering, struggling, deprivation, starvation, and white-knuckling it.

I don’t know about you but all of this sounds pretty terrible to me.

If this is what you think losing weight looks like, then it’s no wonder most people quit.

If you’re suffering every day trying to lose weight, you are doing it wrong.

Today, I’m digging into the concept of making healthy eating and losing weight…fun.

Can losing weight be fun? Armed with the right mindset, I think it can absolutely be fun.

When you’re ready to have some fun in your weight loss journey – join The Coaching Project and get all the support you need to become the healthiest, most badass version of yourself.

The post 172. Can Losing Weight Be Fun? appeared first on Running Lean with Patrick McGilvray.

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One of the biggest problems people talk about when they can’t seem to take action toward a goal is feeling like they are stuck.

Feeling stuck can literally stop you in your tracks, make you lose all motivation, drain you of any willpower you might have had, and make you feel pretty terrible.

The solution then becomes pretty simple – get yourself unstuck.

But what does that even mean? How do you get yourself unstuck when you can’t seem to make any progress at all?

What do you do when you feel like you’re unable to do anything?

That’s what I’m here to share with you today.

This episode of the podcast is all about getting unstuck. I’ll share some ideas for getting yourself out of stuck mode and into action mode so you can keep making progress toward all your health and fitness goals.

When you’re finally ready to get yourself unstuck – join the Coaching Project and get all the support you need to become the healthiest, most badass version of yourself.

Creating Unstoppable MotivationMy brand-new online workshop teaches you how to stay motivated, stay on track, and keep making progress toward your goals…even when you don’t feel like it. Learn more and grab this training right here.

The post 171. Getting Unstuck appeared first on Running Lean with Patrick McGilvray.

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If you want different results you have to do things differently, right?

But doing things differently requires some work, it’s an uncomfortable process, and honestly, this is why most people refuse to change.

But what if you could make change easier?

What if you could replace a bunch of your bad habits with good ones?

That would be amazing, right? That’s the basic premise of developing good habits – make living a healthy lifestyle automatic and easy.

But again, most people won’t do the work to change habits because change is hard and doesn’t feel good, not at first anyway.

So today I’m going to give you some tips on getting started with habit change. Because if you can just get started you can start making progress. Change won’t happen if you never start, so let’s get started shall we?

If you ever want to make habit change way easier – join the Running Lean Coaching Project and you’ll get all the support you need to create healthy habits that stick.

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One of the most confusing topics in the health and fitness world today is…what should I eat?

There is just so much noise out there on social media, in the news, and even on podcasts.

And almost every one of the principles someone says you need to follow is contradicted by some other principle that someone else says you need to follow.

Just about every person I talk to tells me how frustrating all of this is and honestly, it’s probably the number one reason why I do what I do.

I became a coach to help you navigate around all of the BS and figure out exactly what you should eat and shouldn’t eat so that you can achieve your own personal weight loss and running goals.

So today I’ll explain why what’s out there in the media is so confusing and what you should do instead.

By the end of this episode, you’ll have a much better understanding of the complexity of the question, “What should I eat?”, and have a few simple steps you can take right away to help you get started on your own weight loss journey.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/join

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One of the biggest fears you face when you set out to better yourself is the fear of being criticized.

You want to lose weight but you are so afraid of what people will say about you that you quit or you never even start in the first place.

The fear of being criticized is one of the three main reasons why most people don’t succeed with losing weight or with anything else for that matter.

The other two are the fear of failure and the fear of success which I talked about in the last two episodes.

Today, I’m taking a comprehensive look at the fear of being judged and criticized and how dealing with criticism might be one of the most important things you do on your journey to becoming your best self.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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Failure, or rather the fear of failure, is perhaps the biggest reason why you do not achieve the important things you want for yourself.

People are so afraid of failure that oftentimes, they never even try.

They decide ahead of time that failure is inevitable and so they quit before they ever get started.

The truth is, failure is always going to be part of the process.

Instead of fearing failure and giving up, you need to reframe what failure means for you.

So in this episode of the Running Lean podcast, I’ll explain exactly how reframing failure can help you reach your weight loss and running goals.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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Fear of success is probably something most people aren’t aware of.

If you ask people why they can’t seem to reach a particular goal, they will come up with all kinds of reasons, excuses, and stories, and they’ll almost never say “fear of success”.

But fear of success is a real thing and today I want to bring this into your sphere of understanding.

I want you to become so keenly aware of your natural fear of success and what it looks like that you’ll never have to fall prey to it again.

In this episode, I’ll explain what fear of success is and how overcoming your fear of success can be the key to achieving your weight loss goals.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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When it comes to proper hydration, most runners are all over the place.

I get it, it’s a little confusing…how much should you drink, how often, should you only drink water, what about electrolytes, is Gatorade the best option, etc.

So today I want to end the confusion for you.

I want to give you a very clear understanding of what hydration actually means and how to do it properly.

That’s why I’m calling this one, “The Ultimate Guide to Hydration for Runners.”

You will learn what hydration means, the role electrolytes play in hydration, how to hydrate before, during, and after exercise, how coffee affects hydration, and loads more.

So sit back, maybe grab some pen and paper so you can take notes, and enjoy The Ultimate Guide to Hydration for Runners.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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If you’ve ever struggled to lose weight and keep it off, then this episode is for you.

There are many different ways to lose weight – cutting calories, cutting carbs, cutting out snacking, more fasting, eating less meat, eating only meat, eating only cabbage and celery, and on and on…

Some of these weight loss methods are more successful and more sustainable than others, but they all work to some degree for some people.

Despite all of these different weight loss methods and their relative effectiveness, there is ONE master principle you MUST follow if you want to achieve long-term weight loss success.

This one principle will also enable you to achieve success in every other aspect of your life, not just in terms of your health and fitness.

So in this episode of the Running Lean podcast, I’ll share this one master principle with you that will show you exactly how to achieve weight loss success.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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There’s a lot of conflicting information out there in the world today about proper nutrition, the best ways to lose weight, what types of exercise are best for weight loss, and on and on.

But I think we can all agree on one thing: if you want to lose weight, you have to burn fat.

Losing weight means reducing the amount of fat you have stored in your body, period.

When you look at yourself in the mirror naked, you see exactly where this fat is.

That’s the stuff you want to get rid of, but how do you do it?

Maybe you’ve tried running it off and you’ve made some progress with that, but maybe not.

For many of us running just doesn’t move the needle at all.

There are lots of ways to reduce body fat and today I’m going over the 3 proven ways to get your body burning fat so you can lose weight and improve your running performance.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

The post 163. 3 Proven Ways to Get Your Body Burning Fat appeared first on Running Lean with Patrick McGilvray.

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Have you ever felt hungry? I know stupid question, of course, you have.

We’ve all felt hungry, we all know exactly what hunger feels like.

But did you know that not all hunger is “real” hunger?

Sometimes what you think is real hunger is just a mental or emotional response to your current situation.

Stress, boredom, or even social situations can cause you to feel the need to eat, but are you experiencing real hunger in those moments?

Today I’m going to break it all down for you and help you understand the different types of hunger so that you can take back control of how often and how much you eat.

Understanding the different types of hunger is key to you being able to lose weight and keep it off for good.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

The post 162. Understanding The Different Types of Hunger appeared first on Running Lean with Patrick McGilvray.

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When you think about “endurance”, what comes to mind?

Since you’re most likely a runner, your mind probably conjures up images of slogging out miles and miles on the roads or trails.

And you’d be correct, building this kind of physical endurance is one of the keys to being a healthy, fit human being.

But there’s another side of endurance, one that doesn’t get discussed much.

This other type of endurance is one of the most valuable life skills you need to learn and master.

Today, I’ll explain exactly what the other side of endurance is and why it’s so important to you becoming your most badass self.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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There’s a bit of a debate going on out there in the running community around whether or not runners should be lifting heavy weights.

Some people think no, runners should never lift heavy weights and they give a bunch of valid-sounding reasons why.

Others think that runners should always lift heavy and they have their own logical point of view on the topic.

The two sides both have some good points and today, I’m hoping to clarify my own stance on the subject.

So in this episode of the Running Lean podcast, I’ll definitively answer the question, “Should runners lift heavy weights?”

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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6 months ago, Natasha Sorensen was a little frustrated with where she was physically, mentally, and even emotionally.

She was 18 months post-partum with twins and found it difficult to lose the weight she had gained during pregnancy.

She was also a very active person, running and doing CrossFit regularly, but she couldn’t seem to make forward progress…she couldn’t break the cycle of emotional eating.

She knew that she was capable of achieving more but could never stay consistent long enough to get there.

In this episode of the podcast, Natasha talks candidly about her mental and emotional struggles with eating right, being consistent, and going after big goals.

I am very inspired by Tash and I know you will be too.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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I get a lot of questions about how to improve running performance and one concept I keep coming back to is building your aerobic engine.

Before you can run longer or faster you have to improve your aerobic fitness.

Building and maintaining a solid aerobic base should be the goal of every runner, regardless of your experience.

But many runners skip this step because they just want to focus on the faster or higher-intensity running.

So in this episode of the podcast, I explain how building your aerobic engine is essential to helping you improve both your running speed and your endurance.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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It’s the end of the year and time to look back at everything that’s happened this past year…good and bad.

2022 has been a challenging year for a lot of people and I’m no exception.

I’ve had my share of setbacks and difficulties this year but I’ve managed to get through them all.

I’ve also had some pretty amazing accomplishments this year and like to reflect on those as well.

In this episode of the podcast, I share my biggest lessons learned this year and what’s next for me.

I also want to thank you for your support this year! Whether you listen to the podcast, read my social media posts, or allow me in your email inbox, know that I truly appreciate you!

Let’s make 2023 the best year ever!

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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There’s a powerful principle that you absolutely must embrace if you want to continue growing, evolving, and becoming more.

That principle is this: There is no finish line.

This means that whatever you are doing to improve yourself, you must continue doing…for the rest of your life.

If this idea scares the crap out of you, rest assured, you are not alone.

Most people do not live their lives this way because it feels too big and too daunting.

Most people think there’s an end to eating healthy or running consistently, and then they can get back to their comfy, cozy life.

But the truth is, there is no end.

Today on the podcast, I explain why there is no finish line and how this is actually a good thing and the key to you becoming your most badass self.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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What separates successful people from those who fail?

What do successful people do that unsuccessful people don’t?

While there are a LOT of things that differentiate people who achieve greatness and those who don’t, today I’m going to focus on a few that I feel are most important.

Whether you want to lose weight or run an ultramarathon, you will either succeed or fail based on a few simple but very powerful principles.

In this episode of the podcast, I’ll share the 3 things all successful people do that most people don’t.

I hope you choose to apply these principles in all areas of your life so you can accomplish everything amazing that you want for yourself.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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A lot of people feel the need to share their thoughts with me about food restrictions.

They say things like, “I don’t ever want to restrict any foods”, or “All foods are OK in moderation”, or something like that.

I know where they’re coming from, they just don’t want to have to give up any of their favorite foods!

But here’s the thing…if you want to change your health and fitness for the better, lose weight, and maybe even change your relationship with food – something’s going to have to change.

You can’t lose weight by eating the same foods that got you overweight in the first place.

Nothing changes if nothing changes.

In this episode, I’m going to share the truth about food restrictions and why it might be necessary to restrict some foods if you want to lose weight and live your best life.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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It’s officially the Holiday Season and that means it’s time to gain a bunch of weight over the next 30 days and start the new year feeling like crap, right?

I know it seems kinda crazy when I say that out loud, but the truth is, that’s the way most people do it.

Most people gain quite a bit of weight during the holidays and then swear a solemn oath that they will get back on track in January.

I’ve done this many, many, many times so I know exactly what this looks like.

I also know how terrible it feels when January comes around and you have to lose a bunch of weight just to get back to where you were before Thanksgiving!

In this episode, I offer a better approach to this time of year and I have 5 tips to avoid gaining weight this holiday season.

Interested in coaching with me? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for coaching here: www.runningleanpodcast.com/apply

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When it comes to eating healthy and losing weight, people think you have 3 choices: Struggle, suffer, or give in. Today on the podcast, I explain how you’re not stuck with struggling, suffering, and giving in, and how you can make healthy eating actually enjoyable and maybe even fun!

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I think we can all agree that children need to play. Play is crucial for their brain development and their mental and emotional growth. But what about us adults? Should play be abandoned once we reach adulthood? In this episode of the podcast, I’ll be taking a deep dive into the importance of play and hopefully inspire you to integrate more play into your day-to-day life.

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A lot of people find it very hard to change their diet. Why do they do it? Why can’t they change? They will say it’s because they have an “addictive personality.” Today I want to unpack this delicate topic and help you understand whether or not you have an addictive personality, and what you can do about it.

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There seems to be a bit of confusion out there in the endurance world when it comes to the terms “keto” and “fat-adapted.” So today on the podcast, I want to clear up all of this confusion and help answer the question, “keto vs. fat-adapted, which is better?”

The post 149. Keto vs. Fat-Adapted – Which is Better? appeared first on Running Lean with Patrick McGilvray.

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There’s a time and place for carbs in your diet, but you need to understand how carbs affect you before you start piling all those sweet potatoes onto your plate. In this episode, I explain the importance of determining your carbohydrate tolerance so that you can lose weight, improve your endurance, and achieve all of your health and fitness goals.

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Most of the people in this country eat a pretty terrible diet. So if you want to be different, meaning you want to be the healthiest human possible, you’re going to have to do things differently from most people. In this episode, I break down what’s considered “normal”, what’s not, and how bucking conventional wisdom might be the best possible thing you can do for yourself.

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Many runners who set out to achieve big goals will get it into their heads that things should just be happening faster. They should be losing weight faster, their running should be improving more quickly, and those strength sessions at the gym should be paying off by now. In this episode, I talk about what happens when you believe everything should be happening faster, and what it looks like when you slow down and stay in the flow instead.

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I’ve been hearing a lot of stories lately from people in the low-carb athlete community who tend to adhere to an all-or-nothing mentality when it comes to diet and exercise. So in this episode of the podcast, I’ll explain why all or nothing is not always best, especially when it comes to nutrition and exercise for the fat-adapted athlete.

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One of the most prevalent health issues facing us today is stress. The good news is that stress can be managed quite well. The bad news is that most people do a pretty terrible job of managing stress! In this episode, I’ll explain what stress actually is, how it might be affecting you positively or negatively, and what you can do to start handling stress like a badass.

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One nice thing about human beings is that no two of us are alike. We each have our own unique Model Of the World (MOW) based on our past experiences, belief systems, and upbringings. In this episode, I’m taking a look at how your unique Model Of the World can be harmful or helpful and why you might want to consider upgrading your Model Of the World.

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If you’re like most people and you hear the words, “emotional eating” you probably picture a woman crying in bed eating a half-gallon of ice cream right out of the container. I know that’s what’s depicted in rom-com movies and on TV, but that image is just plain wrong. In this episode, I explain what emotional eating is, what it isn’t, and share what you can do to begin the process of overcoming emotional eating for good.

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If you are overweight, chances are it’s a problem of metabolism. Your metabolism is not working properly. By nature, animals (including humans) do not become overweight unless there is some kind of dysfunction happening in the body. So today, it’s all about how to fix your metabolism here on the Running Lean podcast.

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I know you’ve heard the definition of insanity is to keep doing the same things over and over again and expecting different results. Today, I get into what it looks like to stop doing the same things over and over again and start doing things differently because you have to do more to become more.

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I’ll bet you’ve thought about eating healthy at one point or another in your life and then thought, nah…that’s going to be way too boring. Today on the podcast, I talk about the big lie - that eating healthy is so boring - and how you might be able to radically improve your health by rethinking how exciting your meals really need to be.

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Have you ever considered how alcohol might be negatively affecting you? Today I want to pose this question: “Is alcohol really working for you, or do you just act like it is?” In this episode, I tackle the big question of whether alcohol is actually working for you or against you.

The post 138. Is Alcohol Really Working for You? appeared first on Running Lean with Patrick McGilvray.

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Most runners who set out to lose weight will probably make some mistakes along the way. So a big part of what I do now is to help runners NOT make those mistakes! Today on the podcast I’ll talk about the most common weight loss mistakes runners make, and what you can do to avoid making them.

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Lots of runners come to me for help losing weight, getting stronger, and running faster. One common question that keeps coming up is, “How do I lose weight without all the discomfort?” So in this episode, I take a look at what it actually takes to reach a weight loss goal and the secret of how to avoid weight loss discomfort.

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As a runner, you’ve probably been told that if you want to avoid hitting the wall, you need to consume a whole lot of one main fuel source - sugar. This approach does work for some, but for others it spells metabolic disaster, leading to incessant weight gain, insulin resistance, and a host of other health issues. In this episode of the podcast, you’ll learn exactly what metabolic flexibility is, the benefits of becoming metabolically flexible, and how to get started with it.

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I coach a lot of runners who honestly want to change. But oftentimes there’s a big disconnect between what they WANT for themselves and what they actually DO. The problem isn’t a lack of desire or an absence of willpower, they’re just not living in integrity. In this episode of the podcast, I explore the art of living in integrity - what living in integrity looks like and how it can absolutely change your life.

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I believe that each and every one of us has the ability to make a positive impact on this world. My hope is that you listen to this episode and then take action. I want to encourage you to do something today to start being an example to those around you, and then maybe, just maybe they will do the same.

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If you want to take control of your health and become the healthiest and most badass version of yourself, you might want to consider following in the footsteps of your ancestors. In this episode, I break it all down for you and explain how ancestral eating can dramatically improve your health and fitness.

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There are a lot of myths floating around out there in regards to proper human nutrition. Some of these concepts have been around for a very long time and just seem like they hold water but a lot of them just don’t. Today, I’m busting the biggest nutrition myths and providing you with some actionable advice to help you take control of your health and get on the right track.

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There is a health crisis going on right now in the US. Metabolic diseases like obesity, type 2 diabetes, and heart disease are at an all-time high. In this episode, I share some surprising reasons why we are experiencing the current health crisis here in this country. I also explain the simple solution - not relying on the powers that be but instead taking your health into your own hands.

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If you’re a runner and you are not engaging in some form of consistent, intentional strength training, you are leaving a LOT on the table. So in this episode, I’ll go over why strength training is so important if you’re a runner, how it can help you lose weight and all the reasons why I believe strength training is one of the most powerful things you can do to improve your overall health and fitness.

The post 129. Back to Basics: The Importance of Strength Training for Runners appeared first on Running Lean with Patrick McGilvray.

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For a lot of people, the word discipline has a very negative connotation, and they want nothing to do with discipline in their life. Today, I share why discipline does not mean punishment and explain the surprising benefits of creating a more disciplined life.

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Runners are not immune to gaining weight and getting fat. In fact, gaining a lot of weight as a runner is a big part of my story and it’s something hear from runners every single day. So it’s not just me, it’s a problem for so many runners. So today’s Back to Basics episode will explain why runners get fat and what you can do about it.

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I’ve been thinking about this podcast topic for a while now and finally just felt ready to share my thoughts with you. This is one of those “tough love” episodes, so fair warning in advance. By the end of this episode I want you to honestly know whether or not you are eating like an athlete, and more importantly, why or why not.

The post 126. Are You Eating Like an Athlete? appeared first on Running Lean with Patrick McGilvray.

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In my coaching practice, I hear this phrase a lot, “I feel like I’m spiraling out of control.” In this episode of the podcast, I explain what it really means when you feel like you’re spiraling out of control and I’ll show you what you need to do to get yourself out of it.

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Most people don't realize that their thoughts are responsible for every result they are getting or not getting in their lives. Today on the podcast, I’m going to explain the thought model and how it is the most powerful coaching tool I use in my practice, and how you can use it to take back control of your life and your results.

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Over the next several weeks, I’m going to be sprinkling in some of these “Back to Basics” episodes to share new and improved info and revisit some key concepts for weight loss and sports nutrition for runners. I’ve learned a lot since first talking about eating real food, and it’s also one of the most important things you can do to improve your overall health and fitness, so it absolutely deserves another look.

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There are a lot of misconceptions out there about what coaching is and what it isn’t. So in this episode of the podcast, I break down what coaching is, what it isn’t, and explain what coaching should look like. I’m hoping that by the end of this episode, you have a very clear understanding of how the right kind of coaching can help you achieve all of your health and fitness goals.

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Most people don’t pay much attention to their diet unless they suddenly find themselves overweight or their doctor wants to put them on some medication. By the end of this episode, I want you to have a clear understanding of the effects of your diet on health and sports performance and help you decide whether or not it’s time to finally change your diet.

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Failure. It’s such a negative word, isn’t it? But what if there was a totally different way to think about failure? What would it look like if you learned how to fail properly? That’s what I’m talking about here on the podcast today, so get ready to learn a whole new way to look at failure, failing, what it means to fail, and how to fail properly.

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One of the biggest misconceptions about losing weight is that requires a ton of willpower. There are other forces at work that have to be addressed if you want to lose weight and be able to keep it off for good. In this episode of the podcast, I’ll explain why willpower doesn’t work and what you should be focusing on instead.

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In my coaching practice, I’ve helped hundreds of runners ditch old bad habits and create ones. So when it comes to changing a habit, I know what works and what doesn’t work. So today I’m going to share a few of the biggest mistakes of habit change that I’ve seen. And my hope is that this will help you to avoid making these same mistakes yourself.

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If you want to make big changes in your life, then a lot of things in your life are going to have to change. The problem is that most people do not like to change things! Most people have big lofty goals but want to change as little as possible. So today, I’m going to offer up an alternative way of doing things, something I call “total immersion.”

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If you want to lose weight and be able to keep it off for good, you have to shift your mindset. Getting leaner and stronger is mostly an inside job. So today, I’m going to share with you perhaps the biggest mindset shift you have to make if you want to create healthy new habits that last for life.

The post 116. The One Big Mindset Shift You Have to Make appeared first on Running Lean with Patrick McGilvray.

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Hey, just a quick heads up to let you know that I’ve changed the way I deliver these private podcasts.

I’m using a new podcast service which makes the whole process SUPER simple!

You should have received an email with a link to connect to the NEW private podcast feed.

You don’t have to create a username or password, you don’t have to add the show by typing in the web address…all of that is gone now!

You just need to click the link in the email – and then select your podcast app – Apple Podcasts or Google or whatever…and you’re done!

It’s so simple!

So if you haven’t already done so, find the email inviting you to the new private podcast and get yourself connected.

This feed that you are listening to this message on right now – the old feed – is going away soon, and I won’t be adding any new recordinsg to this one.

All the new stuff will now be on the new feed only.

Once you get set up on the new feed, you can safely delete the old one from your phone.

Cool?

And as always, feel free to reach out to me directly with any questions – patrick@runningleancoaching.com

Happy podcast listening!

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When it comes to reaching big goals like losing weight and getting fit, you will eventually come face-to-face with all your fears and insecurities. So in this episode, I am spending some time talking about overcoming weight loss fears and insecurities. This is a topic that’s been on my mind a lot lately and it’s a powerful skill that you can learn - if you’re willing to face your fears head-on.

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When it comes to making lasting habit change, there are two main areas of “work” that you have to address. There’s the outer work, which is what to do and how to do it, and then there’s the inner work, which is all about making profound shifts in your mindset. In this episode, I’m taking a deep dive into what it means to be winning the inner game and why it’s a critical component of becoming a leaner, stronger runner.

The post 114. Winning The Inner Game appeared first on Running Lean with Patrick McGilvray.

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Have you ever found yourself wishing your life was somehow “better”, that there was some future version of yourself that was leaner, stronger, and healthier? When you are obsessed about where you’re NOT, that’s when things begin to break down for you. Today, I’m talking about the difference between being in the gap and being in the gain. I break down why getting out of the gap and into the gain is so important for your long-term health and fitness goals.

The post 113. Getting Out of the Gap and Into the Gain appeared first on Running Lean with Patrick McGilvray.

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I recently sat down with Melanie Millaway and we had a candid conversation about her experience of changing her diet and getting fat-adapted. But the real change didn’t happen on the outside. If you’re unhappy with the way you look and feel and you want more for yourself, then you have to do the inner work. This is the work that Melanie did and in this episode of the podcast, she shares how she’s absolutely transformed her life from the inside out.

The post 112. Taking Back Control of Your Life with Melanie Millaway appeared first on Running Lean with Patrick McGilvray.

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If you’re like most people (me included), your beliefs about what you can or can’t accomplish are based on whatever you’ve been able to do up to this point in your life. This is an incredibly limiting mindset and it’s keeping you stuck where you are. Today on the podcast, I’ll show you how powerful it is to start thinking beyond your current self so you can break out of the cycle of your past and become that badass future self.

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Oftentimes, when you set out to improve your health and fitness, you find yourself feeling all of this negative stuff. This is called the resistance and it can absolutely stop you from ever achieving your goals. So today on the podcast, I’m going to show you how to recognize when the resistance starts to show up for you and what to do about it, because it’s all about battling the resistance not giving in to it.

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Who are you becoming? It’s a good question, right? Most people don’t ever ask themselves this. So in this episode, I talk about the importance of contemplating this powerful question, “Who are you becoming?”, and then how to start working toward becoming that exact version of yourself.

The post 109. Who Are You Becoming? appeared first on Running Lean with Patrick McGilvray.

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I recently sat down with one of my clients, Eva Bailey, and we had a fun conversation all about her experience getting fat-adapted and training for her first ultramarathon. I’m super excited about bringing this conversation to you today, I know you’re going to get a lot out of it, and my hope is that you also get inspired to also start being an example of what’s possible.

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If you’re anything like most runners, you have a very hard time taking time off. In this episode of the podcast, I share the importance of prioritizing rest and recovery for runners so that you can show up at the start of your A race in peak fitness.

The post 107. Prioritizing Rest & Recovery appeared first on Running Lean with Patrick McGilvray.

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It’s a new year and there’s all this talk of goals and dreams and what you want to accomplish in the year ahead. In this episode of the podcast, I’m going to share a very simple mindset exercise that, when done consistently, can be an incredibly powerful way to start your day, and help you achieve all of your goals.

The post 106. A Powerful Way to Start Your Day appeared first on Running Lean with Patrick McGilvray.

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I’ve received a lot of questions about the Running Lean Coaching Group’s January 8 Pounds Down Challenge so I decided to address all of your questions in this bonus podcast episode! Starting on Tuesday, January 4th, we’ll be focusing on getting fat-adapted and dropping some weight! The goal is to lose 8 pounds by January […]

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2021 is coming to a close and I don’t know about you, but I always get introspective this time of year. In this podcast, I’m going to share a few of the biggest lessons I learned in 2021 and also share what I’m looking forward to in 2022.

The post 105. Lessons Learned in 2021 and Looking Forward to 2022 appeared first on Running Lean with Patrick McGilvray.

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It’s that time of the year again when many people set big goals for themselves. They decide that starting January 1st, they are going to lose weight, get in shape, quit drinking, start that business, or start working on whatever goal they’ve been putting off for way too long now. The problem is that almost […]

The post 104. Why New Year’s Resolutions Don’t Work appeared first on Running Lean with Patrick McGilvray.

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The holidays can be a very difficult time of the year for a lot of people. In this episode of the podcast, I share a few simple tips for handling the holidays like a badass so you can slide into the New Year feeling good about yourself (which is not the way most people do it).

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If you're like most people then you’ve most likely never considered the fact that you are actually choosing your struggle. In this episode of the podcast, I explain what it means to be choosing your struggle, and offer up some insights for you to start making better choices in your life.

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Recently, I’ve been thrown a big curveball. I’ll talk more about that in the episode. But instead of sitting around feeling sorry for myself, I’ve decided to do everything I can to get through this tough period feeling good about myself and being as positive as possible. This episode of the podcast is all about what to do when life throws you curveballs. Because you always have a choice in how you respond to every event in your life, even when it feels like you don't.

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In this “best of” edition of the Running Lean podcast, I feature a dozen or so of your favorite moments - and mine - from the first 100 episodes. I wanted this 100th episode to be my way of saying “thank you” to all of you for listening and for allowing me to be a part of your health and fitness journey. I am beyond grateful for all of the love, support, and encouragement I’ve received since I started this podcast back in January of 2020. And I can’t wait to share the next 100 episodes with each and every one of you.

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One of the biggest problems I see with people who attempt to make big changes in their life is a total lack of belief in themselves. In this episode of the podcast, I’m taking a deep dive into limiting beliefs - what they are, how they’re keeping you stuck, and I’ll offer some practical tips on overcoming your limiting beliefs.

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The 2021 Flying Pig Marathon is officially in the books! I did some things differently this training season from a fueling perspective. So in this episode of the podcast, I’m going to go over how I fueled differently this training season and for the race itself, what worked and what didn’t, and what I would do differently next time.

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We all have expectations, every single one of us. You expect things to go a certain way and when they do, it’s amazing and you feel great! When things don’t go the way you expect them to, you get frustrated and you feel terrible. In this episode, I explain why having expectations is the cause of most of your frustrations, and how eliminating expectations just might be the answer to achieving everything good you want in your life.

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Lately, I’ve been getting a lot of questions around this topic of sugar substitutes. Questions like, “Which sugar substitutes are best?”, “Which ones should be avoided?”, and “How will these affect my running performance?” These are all great questions, so in this episode of the podcast, I decided to put together the ultimate guide to sugar substitutes.

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One of the hardest things about losing weight is feeling like no one is supporting you in your weight loss journey. Why is this? How can we get the support that we need to be successful with being healthy, and with this new way of life? In this episode of the podcast, I’ve got some helpful tips for getting your family’s support with your weight loss plan.

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There’s a lot of chatter out there in the world about which diet is best. So in this episode of the podcast, I’ve decided to make things a little bit easier for you. I’m going to explain why there’s so much conflict around which diet is best and offer up some actionable tips on how to make the right choices to help you reach your health and fitness goals.

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I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “natural weight” is. So in this episode, I’m going to talk about some of the standards we use to determine ideal weight, and why they don't work for everyone, what “natural weight” means, and how to tell when you’re at your natural weight.

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Runners seem to get injured pretty often. Why is this? Why do runners get injured so often? What are the most common injuries that runners experience? How do we treat these injuries, and how can we prevent getting injured in the first place? In this episode of the podcast, I brought in a very special guest to help answer these questions. Brodie Sharpe is an experienced physiotherapist and host of the popular The Run Smarter Podcast and today, he’s talking all about preventing and treating running injuries.

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One of the most important principles that I teach here on the podcast, and work on with my clients is the principle of becoming the best, healthiest, most badass version of yourself. In this episode, I’m going to show you how, more than anything else, your habits are responsible for who you have become up to this point in your life. And if you to change who you become in the future, it requires breaking the habit of being you.

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One of the biggest factors affecting your ability to achieve your goals is your environment. And your environment is more than just the physical space around you at this moment, it’s all the information that’s constantly streaming into your brain. In this episode of the podcast, I have a bunch of practical tips for hacking your environment to create better results toward all of your goals.

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Kelly is an ultrarunner who came to me for help transitioning to the low-carb way of life. She made it through the tough transition period and went from being primarily a sugar burner to becoming a super-efficient fat-burning machine. Since adopting this approach, she’s run two ultramarathons with great success! She’s also become quite a bit leaner in the process and says she feels the best she’s felt in years.

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Whatever it is you want for yourself - to lose weight or run an ultramarathon - the right mindset will get you there. Today on the podcast, I’m talking about two very distinct mindsets - the fixed mindset and the growth mindset - and why embracing the growth mindset is the key to accomplishing everything you want in your life.

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As a weight loss coach for runners, I work with a lot of people whose main goal is to lose weight. There’s something much bigger at play here, and a more important goal that you should be focused on. In this episode of the podcast, I explain why weight loss is not the goal and the one thing that you should be focused on instead.

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It’s pretty common knowledge that if you have a faster metabolism - meaning you burn more calories while at rest - you will lose more weight. What most people don’t know is that there are many different ways to increase your metabolism other than just running an extra 100 miles every week. So today on the podcast, I’m going to share 7 surprising ways to increase your metabolism so you can burn more calories, burn more fat, and become a lean running machine.

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If you really want to create change in your life, you have to focus on changing your habits, right? But most people just focus on trying to change the behavior and don’t focus on the things that are actually driving the behavior in the first place. So today on the podcast, I take you on a deep dive into understanding how habits really work so you can create the change you want in your life and make those changes last.

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Recently, I’ve been getting a lot of questions about how to fuel your runs as a low-carb runner. I’m here today to share my thoughts and my experience on this topic and offer up several different fueling strategies for low-carb running. I’m hoping by the end of this episode, you feel less fearful and more confident about your low-carb approach to running.

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I think a lot of people get stuck on this idea of you can either drink or not drink and there’s no middle ground. This is the all-or-nothing mentality and it can make changing a habit feel extremely daunting. So in this episode, I’m taking a deep dive into the all-or-nothing mentality and proposing what might be a more effective way to change a habit.

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If there’s something big that you want for yourself, I’m telling you, there’s no magic formula, it just takes practicing the art of discipline to get it. So in this episode of the podcast, I'll be exploring what it means to practice the art of discipline so that you can achieve everything you want in your life.

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We often think of stress as being something annoying, a mental or emotional issue, but stress can also have serious implications on our physical health as well. There’s another side of stress that’s considered not only good for us but actually required in order for us to grow and thrive as humans. So today on the podcast, I’m going to talk about good stress and bad stress - which types are detrimental, and which are considered beneficial for our health and wellbeing.

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Self-sabotage is one of those terms that you hear and you think you have a pretty good handle on what it means. But do you really? In this episode, I’m going to help you understand what self-sabotage is, how it prevents you from achieving your goals, and how you can eliminate it from your life.

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Desire can feel very strong and very powerful, and it can lead you to do things that are not in alignment with your goals - like eating or drinking. But desire doesn’t have to be so ominous and mysterious. In this episode, I’m going to go over what desire really is, why it’s such a powerful force in your life, and what you can do to change it.

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When it comes to habit change, there’s this idea that if you do something every day for a period of time - 30-60-90 days - then you will automatically develop a new habit. I cannot tell you how wrong this idea is. Today on the podcast, I’m talking about the problem with streaks and what you need to focus on instead if you want to make lasting, meaningful changes in your habits.

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There’s a lot of talk out there in the personal development world about happiness. My take on happiness is a little different - I believe happiness is overrated. In this episode of the podcast, I’ll explain exactly what I mean when I say happiness is overrated, and offer my take on what your life’s purpose really is.

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If you’re thinking there’s no way you’ll be able to get through your vacation without gaining 5 or 10 lbs and coming home feeling like crap, then I’ve got some good news for you, because it doesn't have to be like that. In this episode of the podcast, I offer up some practical tips for sticking to your food or exercise plan - even when you're on vacation.

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I have a very special guest joining me here on the podcast today. A few months ago, Latisha Simmons was facing some pretty serious health issues and decided she needed to make some big changes in her life. She’s come a long way in just a few months so I thought it would be beneficial for all of us to hear her story of transformation.

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In this episode of the podcast, I’ll be answering the questions I get asked most about protein, like... How much protein should I be getting? How does protein help promote weight loss? How does protein help with running? What are the best sources of protein? How long after a workout should I take protein? Are protein supplements recommended? If it has to do with protein, I’ve got you covered! That’s why this episode is titled The Ultimate Guide to Protein for Runners!

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As a Sports Nutritionist, Weight Loss Coach for Runners, and Master Life Coach, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight...and stay there for good! In this episode, I’m going to outline the most important mindset shifts you have to adopt if you want to make becoming a lean running machine last for life.

The post 73. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 2 appeared first on Running Lean with Patrick McGilvray.

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As a Sports Nutritionist and Weight Loss Coach for Runners, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight. In this eye-opening two-part series, I’ll show you exactly what it takes to become a lean, fat-burning, running machine and most importantly...how to make it last for life.

The post 72. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 1 appeared first on Running Lean with Patrick McGilvray.

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I recently decided to do a little nutrition experiment on myself. I trained for a marathon while following a zero-carb diet, and then I ran that marathon without carb-loading and without the use of any fuel at all. In this episode of the Running Lean podcast, I answer all of those questions and share the results of my experiment training for and then running a marathon without the use of carbohydrates as fuel.

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Whether your goal is to finish a marathon without bonking or lose weight and keep it off for good, you have to become an emotional adult to get there. Becoming an emotional adult is one of the most powerful skills you can learn, and it’s key to becoming the most badass version of yourself yet.

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I coach a lot of runners on nutrition, weight loss, and overall health and fitness, and I see the same self-sabotaging behavior over and over again. Why do you do these things to yourself? Why can’t you ever seem to make any significant progress toward your big goals? Why do you always seem to sabotage your own success?

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Why is what we eat so complicated? What does this mean for us? And most importantly, what can we do about it? In this episode, I share many of the reasons why our relationship with food is so complicated. My hope is that by the end of this podcast, you’ll have a deeper understanding of this issue and be able to make more informed decisions about your own dietary choices.

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I hear a lot of runners talk about strength training, and honestly, not all of what they say makes sense. So in this episode of the Running Lean podcast, I bust a bunch of these myths and misconceptions runners have around strength training. I also outline the many benefits that strength training actually provides, especially for endurance athletes.

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I’ve seen a lot of social media posts and comments lately where people are sharing their frustration around the scale. In this episode of the podcast, I dole out a little tough love and explain exactly what scale drama is, how it impacts your life, and how to eliminate all that scale drama for good.

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Making lasting changes like permanently losing weight is not an easy thing to do. It requires you to do more than just change a behavior. Any kind of meaningful, lasting change requires three key things, and you have to have all three or it just won’t work. In this episode of the podcast, I’m going to share the three requirements for making lasting change and show you where you can find all three in one place.

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Overtraining is something that a lot of runners experience but very few actually know that it’s happening. The problem is that if you keep it up it can result in overtraining, which leads to all sorts of health issues like poor performance, burnout, even injury. Today on the podcast, I’ll go over the warning signs and dangers of overtraining and offer some solid strategies for what you can do to avoid it.

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Today on the podcast, I’m going to break down my experience running the David Goggins 4x4x48 Challenge. I’ll share some things I did right, some things I could have done better, and how this whole challenge has changed me. Whether or not you would ever consider doing an event like this, I think you’ll get something out of this episode.

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Whether you want to run faster or farther, dial in your nutrition, or lose those winter lbs - you need motivation to make it happen! But most people severely lack motivation! They are motivation-deficient. And this lack of motivation keeps them stuck where they are, never making any progress toward their goals. In this episode of the podcast, I’m sharing my “secret sauce” of self-motivation.

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In order to become a healthy human, you need to change your habits. The problem isn't knowing which habits are bad or good, it’s knowing how to make those good habits stick. In this episode of the podcast, I’ve got five very simple and very practical steps to making healthy habits stick.

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In this episode of the Running Lean Podcast, I’ll be covering a few beverages that seem to be at the forefront of runner’s minds these days. Namely alcohol, coffee, and water. By the end of this episode, you’ll have a much better understanding of what’s good and what’s bad about these beverages and how they will absolutely affect your running performance.

The post 60. Beverages: The Good and the Bad for Long-Distance Running appeared first on Running Lean with Patrick McGilvray.

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There are a lot of myths and misconceptions floating around out there around the topic of carbohydrates and running performance. Today on the podcast, I hope to clear up some of the biggest misunderstandings, myths, and misconceptions of low-carb running. By the end of this episode, I want you to be able to make an informed decision about which approach is best for you and your personal health and fitness goals.

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Stress is not something that can be avoided, it’s just a fact of modern life. Stress can make us sick, stress can lead to a host of chronic diseases, and stress can make us fat. In this episode of the podcast, I’ll be taking a look at stress from several different angles, I’ll explain how stress is making us fat, and I’ll provide some options for how you can reduce stress in your life.

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In this episode, I share my thoughts on what’s going on, why some people can easily make healthy eating a way of life, and why others can’t. I’ll also offer some practical tips to help you start to make the shift from the temporary “diet” mentality to the permanent “way of life” mentality.

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In this episode of the podcast, I answer some of the biggest questions runners ask about carbs, like what are good carbs and bad carbs? I’ll be covering the quality of carbs, the number of carbs, and the timing of your carbs, all of which play important roles in long-distance running and weight loss goals.

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I think we can all agree that in order to lose weight, you have to be able to burn fat. In this episode of the Running Lean podcast, I’m talking about foods that will definitely give your metabolism a boost and help you become that lean, fat-burning machine.

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I get a lot of questions over in the Running Lean Community Facebook Group about fat-adaptation. So today on the podcast, I’m taking a deep dive into the topic of fat-adaptation for runners. My goal is that by the end of this episode, you will have a solid understanding of fat-adaptation and why it’s such a powerful tool to help you improve not just your running, but your overall health and fitness.

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Self-sabotage is when you say you want to lose 30 lbs but you find yourself eating chocolate cake every day. What is happening here? By eating the cake, you are completely undermining what you say you really want for yourself! Why do we do this? In this episode of the podcast, you’ll discover how and why you self-sabotage and learn a few simple strategies for how to overcome self-sabotage.

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Contrary to what I see plastered all over social media, I don’t think 2020 was that bad of a year, at least it wasn’t for me. In fact, I think 2020 has been my best year yet! In this episode of the podcast, I’m looking back at 2020 and the valuable lessons I learned, and what I’ll be focusing on as I move forward into 2021.

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Last weekend I ran the Sloppy Hog 50k. What makes this particular event unique though, is that I did the whole thing without using any fuel at all. In this episode of the podcast, I’m going to break it all down for you and tell you exactly how I did it, and perhaps even more importantly, why I did it.

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Whether you’re trying to stick to your food plan, or your training schedule when it’s cold and dark outside, you need motivation to make it happen. In this episode of the podcast, I’ll explain where motivation really comes from and offer some tips on how to create unstoppable motivation so you can stick to your plan and hit your goals!

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The Running Lean Manifesto is a set of guiding principles that, when you practice them each day, you can create the life you’ve always wanted for yourself. In this episode of the podcast, I share my thoughts about what it means to live your life in such a way that you become an example of what’s possible for others.

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If you want anything different than what you already have, you have to look at what’s creating those results, and it’s always your own thoughts, feelings, and actions. Losing weight and keeping it off requires that you learn how to think, feel, and act with purpose. Today, I’m going to explain how all of this works so you can start applying this to your own life and start getting the results that you really want.

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The holidays are a time to gather with loved ones, give thanks for all that we have, and of course, eat and drink ourselves into oblivion...right? OK, maybe that’s just me! In this episode of the podcast, I’m going to offer some practical tips to help you handle the holidays so you don’t roll into 2021 hating yourself and looking like Frosty the Snowman.

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If you’re anything like me and you’ve struggled with your weight, then you probably know what it feels like to kind of hate yourself. When you feel this crappy about yourself, it is going to be almost impossible for you to lose weight, you just can’t do it. In this episode, I’m talking about how to break out of this negative mindset. The answer is to love yourself unconditionally, and I’m going to explain how to do it.

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The way you make big changes is by consistently doing new things – showing up day after day with drive, determination, and perseverance. In other words…creating new habits. Breaking old habits and creating new ones just might be the single most important thing you can do for yourself. It’s the only way you can make […]

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I think we’d all agree that running is hard. But for a lot of us, running can also be a very stressful, anxiety-inducing activity. In this episode, I’m talking about running simply for the love of running, without any other hidden agenda. I believe you should run because you love it. Because if you don't love it, what’s the point?

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The only thing standing between you and your goals is the discomfort of getting them. In this episode of the podcast, I explore what it means to embrace discomfort and why it’s such an important factor in achieving everything meaningful in your life.

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I used to treat my body like a garbage dump. Then one day I made a decision to change everything. In this episode of the podcast, I explain what it means to thrive in your body and why it has become one of my most important guiding principles.

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Do you really want to settle for a life that can only be described as dull, ordinary, or dreary? You can choose to live a dull and dreary life, or you can choose to live a big, bold, beautiful VIBRANT life. In this episode of the podcast, I’m talking about choosing to live vibrantly and why it’s such a powerful principle to live by.

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In this episode of the podcast, I’m talking about one of the most important principles you should adopt if you want to stop struggling with your weight and start living a healthier, happier life: Eat Real Food. I’ll explain exactly what I mean when I say “Eat Real Food” and why this is such a crucial principle for you to incorporate into your daily life, starting right now, especially if you are a runner.

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When you’re focused solely on the end result, and you’re not there yet, you can begin to hate the process it takes to get you there. Today, I’m talking about learning to love the process and how this simple mindset shift will absolutely change how you approach everything that you do.

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There are basically two ways to approach any challenge - focus on all the reasons why you can’t do it or focus on all the reasons why you can. Today I want to talk about why we argue for our limitations, how this kind of thinking is keeping you stuck, and I offer some suggestions for what to do instead.

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Today, I’m talking about the problem of hunger and how to solve it. I’ll explain the different types of hunger, how to tell if you are actually hungry, which foods increase your hunger and which reduce it, and how all of this relates to your running.

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There seems to be a lot of misleading information out there about intermittent fasting. Today, I’m going to separate fact from fiction and share all of the incredible positive health benefits of intermittent fasting.

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Today on the podcast, I’m talking about embracing the suck. Most people want to do the opposite, they want to avoid the suck. But here’s the thing, the suck is going to happen whether you like it or not, so it’s better that you learn how to embrace it, rather than resist it.

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Ever since we’ve increased our consumption of vegetable oils we’ve just gotten fatter and sicker. What the heck is going on? In this episode, I get to the bottom of this issue and explain why vegetable oils are actually very bad for our health as humans, and what oils you should use instead.

The post 34. The Ultimate Guide to Oil appeared first on Running Lean with Patrick McGilvray.

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There’s a subtle but powerful shift that happens in your brain when you decide to go all-in on a goal. Making a real commitment early on in the process is often the one thing that differentiates those who succeed from those who do not.

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In this episode, I explain what led me to make the switch to eating meat again after being plant-based for the last 10 years, answer questions about why I made this change, and talk about the impact it’s had on my overall health and athletic performance.

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Today we talk about the importance of breathing properly, how to breathe as a long-distance runner, breathing as a way of relieving stress, using breath to promote mindful running and getting into the flow state, belly breathing vs. chest breathing and which is better for running, how to get rid of side stitches, and so much more!

The post 31. Jen Wright on How to Breathe for Long-Distance Running appeared first on Running Lean with Patrick McGilvray.

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It’s the challenges that change us - sometimes in profound ways - that we never would have experienced if it weren't for going through all the discomfort of those challenges.

The post 30. It’s the Challenges That Change Us appeared first on Running Lean with Patrick McGilvray.

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I'm here with a special edition of the podcast to give you a quick update on what's coming - The Running Mind Podcast is getting a new name! I want the podcast name to more accurately represent the material I'm teaching, and so I'm making a very minor change to the name of the show.

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How much fruit should we be eating? What role does fruit play in long-distance running? What about all those vitamins in fruit...don’t we need those? Does fruit help us or hurt us if we’re trying to lose weight? I will be digging into all of these questions in this episode of The Running Mind Podcast: The Ultimate Guide to Fruit.

The post 29. The Ultimate Guide to Fruit appeared first on Running Lean with Patrick McGilvray.

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Today, everyone knows that eating too much sugar is a bad idea, yet the average American is consuming around 150 lbs of sugar a year. So the question on the table is... is sugar addictive? Should sugar be treated more like a drug than a nutrient? Do we even need to eat sugar? I’m getting into all of that in this episode of The Running Mind Podcast.

The post 28. Is Sugar Addictive or Do We Just Act Like It Is? appeared first on Running Lean with Patrick McGilvray.

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From crackers to coffee drinks, pasta sauce to peanut butter, salad dressing to salsa, you’ll find sugar hidden almost everywhere you look. Why is this? Why do they add sugar to everything? Why is this such a big problem? In this episode, I’ll be answering all of those questions and I’ll offer some tips on how to avoid all that added sugar in your life.

The post 27. There’s Sugar in EVERYTHING! appeared first on Running Lean with Patrick McGilvray.

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Chris Wissman considers himself more of a holistic health coach than a personal trainer. His approach to health and fitness is a lot like mine - it’s not just about lifting weights or eating right, there’s so much more going on. In order to get to your ideal body weight and maintain peak performance, you have to consider the whole human.

The post 26. Chris Wissman on Maintaining Peak Performance as a Real Human appeared first on Running Lean with Patrick McGilvray.

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Why don’t diets work? Every one of them claims they are the answer to our weight loss problems, and basically every one of them fails to produce lasting results. Today, I’m going to dive into the five biggest reasons why diets don’t work and give you a few options for what you should focus on instead.

The post 25. Why Diets Don’t Work appeared first on Running Lean with Patrick McGilvray.

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A lot of people, especially non-runners, believe that running is a cure-all for every health ailment out there today, especially being overweight. The truth is very different though. Running is NOT the magic pill for weight loss. It’s just not. Today I’m going to talk about why I decided to become a weight loss coach for runners, what this means for you, and the AHA moment I had that completely shifted my thinking around running, health, fitness, and diet.

The post 24. A Weight Loss Coach? For Runners? appeared first on Running Lean with Patrick McGilvray.

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In this episode, I'll be diving into one of the physical aspects of becoming lean and dispelling the myth that eating fat will make you fat, and how fat will actually HELP you get lean and become a better runner.

The post 23. Eating Fat Does Not Make You Fat appeared first on Running Lean with Patrick McGilvray.

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I recently sat down to have a candid conversation with one of my favorite clients - my son Colin! Colin has struggled with his weight his whole life. He finally reached out to me a couple of months ago and asked for my help. I know you'll be inspired by Colin's story. He's faced this challenge with courage and determination and his results are nothing short of amazing.

The post 22. Colin McGilvray on What It Takes to Hit a Big Weight Loss Goal appeared first on Running Lean with Patrick McGilvray.

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In this episode, I'm going to cover the often-overlooked mental and emotional aspects of weight loss. If you want to lose weight and keep it off, you have to completely change the way you think and feel about food. You have to develop a whole new relationship with eating.

The post 21. How to Become a Lean Running Machine Part 3 appeared first on Running Lean with Patrick McGilvray.

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This is the second episode of an eye-opening podcast series I'm doing called How to Become a Lean Running Machine. In this episode, I explain the important role your hormones play in your ability (or inability) to lose weight. I also share some tips on how to get your hormones back in balance so you can become a fat-burning machine.

The post 20. How to Become a Lean Running Machine Part 2 appeared first on Running Lean with Patrick McGilvray.

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This is the first episode of an eye-opening new podcast series I'm doing called How to Become a Lean Running Machine. My goal is to help you learn how to stop struggling with your weight and start becoming the lean runner you were always meant to be. Over these next three episodes, I’m sharing everything I know about becoming a lean running machine... right here on the Running Lean podcast!

The post 19. How to Become a Lean Running Machine Part 1 appeared first on Running Lean with Patrick McGilvray.

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Today, I have a cool little brain hack to teach you. When you commit to making decisions ahead of time, you will build confidence and trust in yourself, you will create momentum toward your goals, you will become more motivated, and you will be able to get more done.

The post 18. Making Decisions Ahead of Time appeared first on Running Lean with Patrick McGilvray.

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Constantly thinking about all of the uncertainty in the world is creating a lot of unnecessary internal suffering. What if you could make peace with all of the uncertainty? What would that look like for you? How would you feel? What would you do differently? Take a listen and let me know how you intend to make peace with all the uncertainty.

The post 17. Making Peace With Uncertainty appeared first on Running Lean with Patrick McGilvray.

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Today I'm talking about the right way vs. the wrong way to set goals. The problem is most people pick some random goal, it's usually too small, and they kinda sorta come up with a plan for making it happen. This is a terrible way of doing things and it never works! In this episode, I’m going to walk you through a better way of setting goals. But even more importantly, I’m going to teach you how to ACHIEVE those goals.

The post 16. The Secrets to Achieving Any Goal appeared first on Running Lean with Patrick McGilvray.

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Most people are not consciously aware of their own thoughts, feelings, and actions. The main reason for this is a lack of self-awareness, and it might just be the most important factor in determining the results you get (or don't get) in your running, in your weight loss journey, in your relationships, and in every area of your life. Today, I’m talking about the surprising power of self-awareness - what it means to develop self-awareness, how exactly you can do it, and why it’s perhaps the most powerful life skill you can learn.

The post 15. The Surprising Power of Self-Awareness appeared first on Running Lean with Patrick McGilvray.

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There are a lot of myths around strength training and running and Sarah Buckley breaks it all down for us and explains why strength training is so misunderstood, especially when it comes to long-distance running.

The post 14. Sarah Buckley on the Myths of Strength Training for Runners appeared first on Running Lean with Patrick McGilvray.

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You may not be aware of it, but your beliefs drive everything that you do. Your beliefs determine every result that you get in your life. And ultimately your beliefs about yourself, more than anything else, determine who you become. Here's the good news: You get to choose what you want to believe about yourself! In this episode, I'll show you how to change your negative beliefs so you can finally get what you want in your life and be who you want to be.

The post 13. What Are You Choosing to Believe About Yourself? appeared first on Running Lean with Patrick McGilvray.

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Being overweight is not something that’s not talked about very much (or at all) in the running community. There seems to be some stigma around being a runner and being overweight. In this episode, I'll share why running is not a very effective tool for weight loss, and why you need to treat the underlying physical, mental, and emotional aspects of overeating if you really want to lose weight for good.

The post 12. Why Running Doesn’t Work for Weight Loss appeared first on Running Lean with Patrick McGilvray.

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These are some very uncertain times we are living in right now. Races are canceled, schools are closed, restaurants and bars are closed, most people are working from home, and what's next? How bad will it get? What can we do about it? The truth is, there's not a lot we can do about the situation "out there". What we absolutely CAN do is take control of our THOUGHTS about the situation.

The post 11. How to Manage Your Mind During Uncertain Times appeared first on Running Lean with Patrick McGilvray.

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The most powerful thing in the entire known universe is the human mind. So how do we use it? Most people use their minds to create stress, anxiety, and depression for themselves. They don’t use their minds to create positive thoughts and positive emotions, they constantly worry that things aren’t as they should be. If only they were thinner, or their husbands treated them better, or they made more money, then they would be happy.

The post 10. The Incredible Power of Your Mind appeared first on Running Lean with Patrick McGilvray.

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Are you blaming someone or something else for the way you think, feel, or act? Or are you taking responsibility for all of your own thoughts, feelings, and actions? Today on the podcast, I break it all down and show you the major differences between blaming others and taking radical responsibility for all of your results in running and in life.

The post 9. What Happens When You Take Radical Responsibility appeared first on Running Lean with Patrick McGilvray.

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Most of our problems are created because we're trying to change something about our past. We cause ourselves so much unnecessary stress and anxiety because we are constantly ruminating about past events and wishing they were different! This is crazy! Today on the podcast, I'm going to explain what's really going on here and show you exactly what to do to effectively change your past.

The post 8. How to Change Your Past appeared first on Running Lean with Patrick McGilvray.

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Randy Kreill is a cool cat and a passionate ultrarunner. In 2019, he ran 13 ultramarathons including 6 100-milers. He does it all on a plant-based diet and running in sandals! Randy and I are fast friends, we could talk forever (we laugh a lot during this interview btw), and he's such an inspiration to me. I know you're going to love his energy!

The post 7. Randy Kreill on the Joy of Running Ultramarathons appeared first on Running Lean with Patrick McGilvray.

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Last week I talked about how all of your problems are actually created in your head - by your thoughts. Today on the podcast, I explain how your feelings drive all of your actions and those actions determine your results - good and bad!

The post 6. How Your Thinking (More Than Anything Else) Determines Your Results appeared first on Running Lean with Patrick McGilvray.

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Today on the podcast, I talk about how ALL of your problems are actually created by your thoughts. You can't have a problem unless there's a thought and an unwanted feeling about something. This is some mind-blowing stuff that I hope you can wrap your head around because it WILL change your life!

The post 5. Your Problems Are All in Your Head appeared first on Running Lean with Patrick McGilvray.

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Chris Wissman is a personal trainer, a movement and lifestyle coach, and an all-around badass when it comes to functional fitness. He's co-owner of Real Human Performance in Madisonville. Today we talk about mindset, physiology, good running form, and what happens to your body when you don’t have good running form. Chris also talks about what happens to your body when you sit at a desk all day. (spoiler alert...it’s not good!)

The post 4. Chris Wissman on Functional Fitness, Proper Running Form, and The Myth of the Perfect Diet appeared first on Running Lean with Patrick McGilvray.

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Recently I had the chance to talk with someone I really admire, someone I've been watching from a distance. One of the reasons I've been paying attention to Melanie Owen is because she's a lot like me (and probably you)--a weekend warrior. Melanie is a fairly average runner, she works a regular job (she's not a professional runner), and she runs because, well she just loves running.

The post 3. Melanie Owen on the Mindset Required to Run Across Death Valley in the Summer appeared first on Running Lean with Patrick McGilvray.

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Ian Burrell is a 2:13 marathoner and in 2015 he finished 25th at the Marathon World Championships in Beijing. It says something about how fierce the competition was if a 2:13 time gets you 25th place!

The post 2. Ian Burrell on the Incredible Experience of Running in the World Championships appeared first on Running Lean with Patrick McGilvray.

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Today I have something special for you, a deep conversation with my friend Caroline Keating. She shares some things in this conversation that she's never shared before. She talks about her competitive background (she was a competitive swimmer in college), and how that competitiveness has shaped who she is as a runner today.

The post 1. Caroline Keating on Running Through Tough Stuff in Life and Squashing Negative Self Talk appeared first on Running Lean with Patrick McGilvray.

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My name is Patrick McGilvray, I’m your host and The Weight Loss Coach for Runners. I wanted you to get a feel for the Running Lean podcast, so I created a short trailer for the show. In each weekly episode, I focus on a topic around running, nutrition, weight loss, and the mindset you need to accomplish it all. My goal is to help you get leaner and stronger so you can run faster and run longer than you ever thought possible.

The post Welcome to the Running Lean Podcast (Trailer) appeared first on Running Lean with Patrick McGilvray.