Real Life Runners with Angie and Kevin Brown: Recent Episodes
Angie and Kevin Brown
Angie and Kevin Brown are here to help real life runners to improve their running and their life through conversations about training, mindset, nutrition, health and wellness, family, and all the crazy things that life throws at us. The lessons that we learn from running can carry over into all aspects of our life, and we are here to explore those connections through current research, our experiences, and stories from real people out on the roads and trails, so that you can become a physically and mentally stronger runner and achieve the goals that matter to you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Kevin is a marathoner who has been coaching runners for over a decade. Together, we want to help make running more accessible to more people, so that more people can gain the benefits of being a Real Life Runner.
In this episode, I’m introducing the newly rebranded Running Reconnected Podcast, formerly Real Life Runners. The name reflects what I’ve always loved about this work: helping runners reconnect with their bodies, understand what their bodies are telling them, and recognize how running connects to the rest of their lives.
I also share a surprisingly useful lesson from learning to make sourdough with my daughter. Building a starter took patience, consistency, and a willingness to trust the process even when it looked like nothing was happening. Running is the same way. Sometimes the most important progress is happening underneath the surface. We talk about the four foundations I believe runners need most: mindset, training, nutrition, and recovery, along with why progressive overload, sleep, and hard efforts all have their place.
Most importantly, I want you to walk away remembering that your training doesn't have to be perfect to be valuable. Every season, every race, and every training cycle can teach you something.
00:00 Welcome to Running Reconnected
01:03 Why I Chose the Name Running Reconnected
02:53 Why I'm Focusing More on Pain and Injury
03:50 A Solo Episode and a Sourdough Story
06:15 Building Your Running Base
09:06 When Progress Seems to Disappear
11:59 Your Body Is the Variable
14:13 The Four Ingredients for Running Progress
19:45 Progressive Overload and Stretch & Folds
28:08 Sleep, Recovery, and Adaptation
33:27 Why Your Training Plan Matters
36:34 Easy Running, Hard Efforts, and Performance
39:36 Learning From Every Training Cycle
41:49 Keep Feeding Your Starter
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What happens when something you’ve always used to define yourself suddenly disappears? In this episode, Angie talks with Heather Lacey about identity, running, career changes, injury, and the uncomfortable process of figuring out who you are when a familiar title no longer fits.
Heather spent 20 years as a healthcare executive before being laid off. Running became an important coping tool during that transition, but she eventually realized she had transferred the same achievement-driven identity into running. From chasing career titles to chasing PRs, Heather shares what she learned about going all in, the pressure to prove yourself, and what happens when running is temporarily taken away by injury.
Heather also shares the story of her son Luke’s scoliosis surgeries during COVID and how running helped her manage the stress of months in the hospital. Her experience ultimately changed how she viewed racing, performance, and success. This conversation is a reminder that you are more than your job, your pace, your race results, or any other title you give yourself.
Heather Lacy is a healthcare executive turned running coach, advisor, and author of The Other Side of the Mirror: What Happens When Your Title Disappears. After spending 20 years building her career, Heather experienced firsthand what happens when a title that has shaped your identity is suddenly gone. Her journey led her to explore who we are beyond our careers, achievements, and even our identities as runners. Through her story, Heather encourages others to embrace change, let go of past versions of themselves, and find freedom in discovering who they are in each season of life.
If you want to connect with her, you can find her at the links below!
Website: heather@heatherlacy.com
Instagram: @heather.lacy
Book: The Other Side of the Mirror: What Happens When Your Title Disappears
00:28 Heather's running origin story
05:18 Taking a pause to figure out what's next
07:10 From chasing career titles to chasing PRs
08:51 “You're faster than you think you are”
10:37 Becoming a running coach
13:10 Does a coach have to be fast?
16:18 When running becomes your identity
17:19 Injury and losing the ability to run
19:34 The Other Side of the Mirror
23:05 It's never too late
24:22 Giving yourself time before you pivot
26:05 Luke's scoliosis journey
32:33 When a marathon isn't about the PR
35:45 The power of the running community
37:30 Why Heather wrote her book
40:55 Authenticity and being yourself
42:20 What running means to Heather now
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What story are you telling yourself before you even get to the starting line?
In this episode, Angie and Kevin talk about pre-race anxiety, the stories we create around hard runs, and how those stories can influence both our experience and our physiology. They explore how negativity and confirmation bias can cause us to look for evidence that a run is going badly before it even starts.
They also dive into research connecting pre-race anxiety and mood disturbance with changes in immune response after a marathon. Most importantly, this conversation isn't about pretending everything will be perfect. It's about creating a realistic, intentional story, understanding your stress bucket, and learning how to respond when things don't go according to plan.
Read the main study referenced in the episode here.
Get in before the Team membership closes — special deal here.
04:24 – The Stories We Tell Ourselves
09:38 – How Your Brain Predicts What Will Happen
13:45 – Anxiety, Mood & Immune Response
17:28 – Understanding the Stress Bucket
25:14 – Training Your Mindset
30:45 – Anxiety Is Not the Problem
34:17 – Challenge vs. Threat
37:30 – Reality vs. Toxic Positivity
42:42 – Create Your Race Story
45:37 – “What Is True Right Now?”
50:51 – Building a Pre-Run Routine
56:05 – How Your Story Shapes Performance
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Breathing is something we do every moment of every day, yet most runners never give it a second thought. If you've ever found yourself gasping for air during an easy run, battling a painful side stitch, or wondering whether you're "supposed" to breathe through your nose, this episode is for you.
In this conversation, Angie and Kevin explore why breathing is one of the most overlooked skills in running—and one that can have a surprisingly big impact on how your runs feel. They explain why breathing isn't about chasing perfection or overthinking every inhale and exhale. Instead, it's about helping your body work more efficiently so running feels smoother, easier, and more sustainable.
You'll learn how your breathing influences everything from endurance and running economy to nervous system regulation and recovery. Angie also shares why learning to use your diaphragm changed her own running experience, while Kevin explains the simple techniques that helped him overcome side stitches early in his running journey. Whether you're a brand-new runner or someone who's been logging miles for years, this episode offers practical tools that can improve both your running and everyday life.
00:00 Why breathing deserves more attention in running
04:00 Research on dysfunctional breathing in endurance athletes
09:00 How breathing affects endurance, effort, recovery, and performance
12:00 Common breathing mistakes runners make
16:00 Side stitches: why they happen and what current research says
23:00 Preventing side stitches before they start
26:00 What to do when a side stitch strikes mid-run
30:00 Diaphragmatic breathing and 360-degree breathing explained
35:00 Breathing, core stability, strength training, and mobility
39:00 Nose breathing vs. mouth breathing
43:00 Step-by-step breathing drills to practice
48:00 Box breathing, 4-7-8 breathing, physiological sigh, and pursed-lip breathing
55:00 How to incorporate breathing practice into your training without overthinking it
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?
Not exactly.
In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind.
We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner.
00:48 Pushup Myth Busted
02:10 Strength vs Mass Debate
04:57 Running Economy Basics
07:17 Arm Swing Mechanics
13:02 Posture and Breathing
18:06 Spine Rotation Stress
24:11 Breathing Mobility Fixes
28:11 How Often to Lift
29:47 Sets Reps and Load
36:20 Bone Density Benefits
39:47 Push Pull Framework
40:59 Exercise 1 Dumbbell Row
42:38 Row Form Cues
43:27 Pushup Alternatives
47:01 Face Pull Posture Fix
49:34 Pulldown vs Pullup
52:14 Overhead Press Setup
56:18 Triceps Work Options
01:00:32 Pallof Press Anti Twist
01:03:16 Band Pull Aparts
01:04:39 Dead Bug Coordination
01:07:20 Farmers Carry Posture
01:09:17 Build Your Routine
01:11:16 Rotator Cuff Bonus
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Crewing an ultramarathon is so much more than handing someone water and cheering from the sidelines. Over the past few years of crewing Kevin through multiple 100-mile races, I've learned that my role isn't just to support him. It's to help him get to the finish line. That mindset completely changed the way I approach race day. In this episode, I share the lessons I've learned, the mistakes I've made, and the systems we've developed that have made every race smoother than the last.
Kevin also shares what it's like from the runner's perspective and what actually helps when you're hours into an ultramarathon and your brain is running low on energy. We talk about everything from treating aid station stops like an F1 pit stop to having the difficult conversations before race day, creating a detailed crew plan, packing for every possible scenario, and remembering that taking care of the crew is just as important as taking care of the runner. Whether you're getting ready to crew your first ultramarathon or you're the runner sending this episode to your support team, I hope these lessons help you feel more prepared and confident.
Get your Ultimate Ultramarathon Guide here!
02:05 From Scared Wife to Crew Chief
04:08 Keys 100 Lessons Learned
09:43 What Crewing Really Means
12:52 F1 Pit Stop Mindset
16:38 Crewing With Kids
20:10 Planning Starts Early
21:01 Know the Race Rules
26:42 Pre Race Crew Conversation
37:00 Build the Crew Document
39:30 Assign Roles and Checklists
42:35 Packing and Supply Runs
43:44 Crew Community Help
45:11 Nutrition Planning Backups
46:33 Hydration Strategy Gear
47:32 Clothing Foot Care
49:39 First Aid Comfort Items
53:46 Crew Self Care Logistics
55:11 Pit Stop Checklist Setup
01:01:04 Aid Station Mistakes
01:04:30 Psychology Mood Decisions
01:08:33 DNF Medical Triage
01:14:07 Crew Chief Self Care
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Have you ever looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone.
In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you?
This conversation isn't just about logging more miles. It's about becoming the kind of person who's willing to embrace a big goal, trust the process, and grow through the journey. Kevin shares lessons from his own ultramarathon experience, and together we unpack the mindset, training, and lifestyle shifts that make these races possible.
Whether you're seriously considering your first ultra or you're simply looking for inspiration to tackle your next challenge, I hope this episode helps you see that you're capable of more than you might think.
Get your Ultimate Ultramarathon Guide here!
Key episode marker?
01:14 Kevin’s COVID Ultra Origin
04:18 Could You Run One
09:09 Find Your Why
13:33 Lifestyle and Process
17:23 Training Habits and Mindset
29:41 Journaling and Commitment
31:42 Training Volume Basics
35:01 Mileage Targets by Distance
35:52 Back to Back Long Runs
37:11 100 Mile Prep and Cross Training
38:22 Pacing Intro
38:45 Ultra Pacing Reality Check
40:01 Aid Stations and Gear Slowdown
42:26 Start Easy Break Into Thirds
47:08 Strength Mobility Race Durability
49:39 Fueling Targets Real Food
55:02 Hydration Sodium and Sweat Rate
59:03 Practice and Adapt on Race Day
01:02:31 Race Specific Skills Checklist
01:08:05 Mental Strength and Wrap Up
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run.
In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process.
Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear.
00:00 Kevin’s Back Pain Story
04:03 Running Timeline After Injury
07:19 What Actually Got Injured
10:07 SI Joint Explained
13:56 Psoas and Pelvic Tilt
16:30 Squat Mechanics Breakdown
19:23 Pain Neuroscience and Perception
26:58 Fear Avoidance Trap
30:51 Treatment Plan Disclaimer
32:14 Principle One Mobility
35:08 Thoracic Spine Fixes
39:25 Breathing and Slow Rehab
42:05 Thoracic Extension Work
42:56 Foam Roller Frustration
43:50 Hip Rotation Basics
46:39 90 90 Breakthrough
50:41 Psoas Release Safety
54:41 Motor Reprogramming
01:01:56 Neutral Spine Training
01:08:02 Fixing the Squat
01:09:35 Edge of Pain Method
01:14:19 Return to Running Plan
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Every year, the Western States 100 captures the attention of the ultrarunning world. It's a race filled with incredible performances, heartbreaking setbacks, unforgettable comebacks, and stories of grit that go far beyond who crosses the finish line first.
But you don't have to run 100 miles (or even want to!) to learn from it.
In this episode, Kevin shares some of the biggest stories from this year's race, including course records, first-time champions, and legendary runners who didn't finish. Together, we explore what these moments reveal about running, resilience, and ourselves. Whether you're training for your first 5K, chasing a marathon PR, or simply trying to stay consistent, the lessons are surprisingly universal.
At the end of the day, racing isn't just about the clock. It's about choosing curiosity over certainty, courage over perfection, and discovering who you become when things don't go according to plan. This episode is an invitation to redefine success, embrace the unpredictable nature of running, and remember why you started in the first place.
02:01 What Is Western States
04:06 Weather and Course Challenges
05:24 Course Records Shock
08:48 DNFs and Big Lessons
11:54 Jim Walmsley DNF
17:24 Kilian Jornet Curiosity
22:11 Hans Troyer Icarus
26:37 Debrief and Hernia Story
27:49 Racing With Hernia
30:02 Curiosity Over Certainty
30:54 Winner Comeback Story
32:31 Adam Peterman Rebuild
36:44 Molly Seidel Grit
39:38 Why Finish Matters
43:42 Long Haul Lessons
45:44 Bronco Billy Redefines
50:28 John Kelly Perspective
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we revisit our recent conversation about asking for help—including Kevin’s week of dealing with back pain and uncover what we believe is often the real thing holding most runners back: ego. Not the loud, boastful kind, but the quieter version that shows up as perfectionism, independence, caution, or the fear of looking like we don’t have it all figured out.
We share a simple framework for recognizing how ego can stop us from starting, succeeding, and learning. Along the way, we talk about hesitating to sign up for races, resisting coaching, running easy days too hard, comparing ourselves to others, struggling to adapt as life changes, and making excuses instead of learning from setbacks.
Through personal stories and coaching experiences—including a lesson Kevin learned while relearning how to squat after his back injury—we invite you to notice where ego might be keeping you stuck so you can let go of proving yourself and focus on growing instead.
03:38 Ego Disguises Explained
06:02 Ego Loves Identity Stories
07:20 Framework Ego Blocks Starting
09:15 Race Fear And Attention
18:16 Training Pyramid Foundation
21:30 Putting Yourself Out There
25:10 You Are Not Results
26:55 Ego Stops Success Easy Runs
30:39 Honesty With Your Coach
33:53 Ego In Goal Setting
34:44 Refusing To Adapt
38:33 Competition And Comparison
40:09 Excuses Vs Learning
49:49 Ego As A Lawyer
52:16 Squat Story Ego Check
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we’re sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication.
That experience made us realize just how hard it can be to ask for help—even from the people we trust most.
We dive into why so many runners and high achievers struggle with reaching out, whether it’s because we don’t want to be a burden, think we should be able to figure it out ourselves, or worry that asking for help makes us look weak. We also talk about when it’s time to stop pushing through, who you should actually ask for guidance, and why confidence on social media or AI-generated answers aren’t the same as real expertise and experience.
If you’ve ever caught yourself thinking, “I can handle this on my own,” we think this conversation might give you a different perspective.
00:00 Why We Avoid Help
01:28 Kevin’s Back Injury
08:05 The Pants Moment
10:08 Runner Identity Trap
12:14 Miscommunication Spiral
16:52 AI and False Confidence
27:02 Why Helpers Hold Back
32:40 Why Investment Matters
33:14 Free Advice Fails
37:54 When To Ask Help
44:41 Who To Ask
45:10 Social Media Red Flags
48:54 AI Sounds Confident
49:49 Knowledge Vs Experience
55:54 Trust And Perspective
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery.
We break down the Three Cs: Carbohydrates, Creatine, and Caffeine.
First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters.
We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering.
In This Episode:
- Why supplements should never replace the fundamentals
- How carbohydrates support performance and recovery
- The benefits of creatine for runners
- How caffeine can enhance endurance
- When other supplements may be helpful
- Avoiding the optimization trap and keeping things simple
03:53 The Three Cs
09:59 Fueling During Runs
14:29 Carb Targets And Gut Training
20:16 Women Over 40 And Carbs
25:03 Adjusting Fuel To Effort
28:31 Creatine Explained
41:14 Monohydrate and Daily Dose
43:25 Caffeine Performance Basics
46:23 Dosing and GI Timing
47:33 Metabolism and Jitters
50:29 Sleep and Tolerance Tradeoffs
54:12 Race Day Caffeine Rules
56:54 Vitamin D Testing
59:34 Magnesium for Cramps
01:03:38 Omega 3 Benefits
01:05:26 Collagen Versus Protein
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Have you ever found yourself wondering if you're doing enough?
Should you be tracking your sleep more closely? Monitoring your glucose? Taking more supplements? Investing in another recovery tool? Finding one more way to optimize your health and performance?
In today's world, it's easy to feel like there is always another metric to improve, another score to chase, and another strategy promising better results.
In this episode, Kevin and I take a closer look at what happens when the pursuit of optimization starts working against us.
We explore the rise of the "optimizer" identity and how many runners and health-conscious individuals are being pulled into a culture that encourages constant measurement, analysis, and self-improvement. While data can absolutely be helpful, we discuss what happens when metrics become the goal instead of a tool.
We dive into how wearables, sleep scores, recovery scores, continuous glucose monitors, and other tracking technologies can sometimes create more anxiety than awareness. We also unpack concepts like orthorexia and orthosomnia—conditions where the pursuit of healthy eating or perfect sleep can actually become unhealthy.
From there, we shift into one of the most talked-about sporting events of the year: the inaugural Enhanced Games in Las Vegas.
Marketed as a revolutionary athletic competition where performance-enhancing drugs were permitted, the Enhanced Games generated headlines, controversy, and millions of dollars in investment. But beneath the flashy marketing and bold promises lies a much bigger story about optimization culture, shortcuts, and the business of selling peak performance.
We break down what actually happened, why many of the promised outcomes failed to materialize, and what the event reveals about our modern obsession with finding the fastest path to better results.
Throughout the conversation, we keep coming back to a simple truth:
The basics still work.
The runners who make the greatest long-term progress aren't usually the ones chasing every new biohack. They're the ones consistently sleeping well, fueling appropriately, training progressively, building strength, managing stress, and recovering intentionally.
If you've ever felt overwhelmed by all the health advice, gadgets, supplements, and performance metrics competing for your attention, this episode offers a refreshing reminder that you don't need to optimize everything to become a healthier, stronger runner.
04:45 When Metrics Mislead
06:25 Orthorexia and Clean Eating
09:02 Orthosomnia and Sleep Anxiety
10:56 Fragility vs Resilience
12:52 Health Obsession Identity
15:05 Gamifying Glucose Tracking
18:40 Optimization Industry Exposed
23:47 Supplements vs Foundations
26:35 Enhanced Games Explained
31:31 Gladiators and Reality Check
33:08 Clean Athletes Win
33:59 Enhanced Games Recap
34:19 Super Suit World Record
35:29 Weightlifting Hype Fizzles
35:47 Wellness Complex Exposed
38:39 Why Athletes Underperformed
43:17 Foundation Beats Shortcuts
46:06 Recovery Tools vs Basics
49:15 Sleep Over Supplements
50:24 Metrics Without Anxiety
51:41 Marketing Tricks and Pink Tax
55:07 Mental Strength Matter
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
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Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
It Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About Training
Have you ever been in the middle of building something and thought, How is this ever going to come together? That’s exactly what happened when Kevin and I spent three hours putting together our 13-year-old daughter’s new vanity. Somewhere between scattered parts, a cracked panel, and a backwards drawer track, I realized… this feels a lot like training.
In this episode, we share why building a strong runner isn’t about one workout or one great week. It’s about putting the right pieces together over time and trusting the process, even when progress feels invisible.
We talk about:
- Why skipping foundational work often catches up with us later
- How base building creates support for everything else
- Why sleep, fueling, strength, mobility, and recovery are not optional extras
- How setbacks and small problems mirror the challenges that show up in training
- Why correcting course early matters more than pushing through
- Learning to trust the process, even when it doesn’t look like much is happening yet
The question I want to leave you with is:
What piece of your training are you leaving out right now?
Because every piece matters, and sometimes the thing you’re overlooking is the thing holding everything else together.
03:41 Unboxing The Vanity Chaos
07:21 Skipping Steps Risks
10:28 Teamwork And Coaching
13:21 Right Plan For You
20:40 Recovery And Big Rocks
26:14 Setbacks And Fixing Mistakes
29:41 Fix It Before It Breaks
34:30 Adjusting for Life Stress
35:54 Trust the Slow Progress
46:18 Overnight Success Myth
49:10 What Piece Are You Missing
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
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Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Let It Be Enough: Escaping the Comparison Trap in Running and Life
In episode 462 of the Real Life Runners podcast, we dive into the comparison trap and how easily runners can fall into measuring themselves against others—or even against past versions of themselves. Whether it’s pace, fitness, race results, or life circumstances, comparison often steals joy and makes us feel like what we’re doing isn’t enough.
We start by discussing the Cocodona 250 and Rachel Entrekin’s incredible overall win and course record, along with the conversations it sparked around how accomplishments are measured. We explore the mindset shift of “Why not you?” and how often we place limits on ourselves before we even begin.
We also reflect on seasons of transition, from graduations to changing training goals, and the reality that pride, grief, excitement, and uncertainty can all exist at the same time. Sometimes moving forward requires letting go of old expectations and embracing who you’re becoming instead of trying to recreate who you used to be.
We close with reminders to trust the process, celebrate where you are, and build the future version of yourself one step at a time.
02:23 Cocodona 250 Explained
07:13 Rachel Wins Overall
08:24 Comparison Trap Debate
16:52 Why Not You Mindset
21:27 Hypotheticals and Depth
23:38 Gender Gap Nuance
24:56 Celebrate Wins Without Comparison
26:30 Graduation Seasons and Letting Go
30:53 Closed Doors New Training
35:01 Let Go to Let In
37:52 Build Who You're Becoming
39:57 Ironman Grit Over Time
46:03 Two Truths at Once
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Have your runs been feeling harder lately… even when your training hasn’t changed?
Maybe your legs feel heavy for no obvious reason. Your motivation disappears by the end of the day. Easy runs suddenly feel exhausting. Or you find yourself overthinking every workout, nutrition choice, and race decision until your brain feels completely fried.
In this episode of the Real Life Runners Podcast, Angie and Kevin unpack two major factors that runners often overlook: stress overload and decision fatigue.
Because here’s the truth: your body doesn’t separate training stress from life stress.
You’ll learn why stress can make runs feel harder than they should, how decision fatigue quietly drains your energy and consistency, and why this can become even more noticeable during perimenopause due to hormonal shifts and brain fog.
Angie and Kevin also share a simple but powerful framework to help you reduce overwhelm, protect your energy, and make running feel lighter and more sustainable again—without needing more motivation or discipline.
Inside this episode, we cover:
- Why your body reacts to all stress the same way
- What decision fatigue actually is and how it affects runners
- The connection between stress, recovery, sleep, and performance
- How perimenopause can amplify mental fatigue and overwhelm
- Why hard workouts and important decisions should happen earlier in the day
- Why recovery weeks and nervous system recovery matter more than you think
- How to adjust your training during high-stress seasons without losing progress
If you’ve been feeling exhausted, unmotivated, emotionally drained, or frustrated that running suddenly feels harder than it used to, this episode will help you understand what’s really going on—and what you can do about it.
Because sometimes the answer isn’t pushing harder.
It’s reducing the load your body and brain are already carrying.
Listen now and learn how to work with your stress instead of constantly fighting against it.
10:50 Sneaky Signs Your Body Is Overloaded
12:49 What Decision Fatigue Really Means
16:22 Race Decisions + Running Mental Load
24:44 Decision Lever One: Reduce Daily Choices
27:25 Simplifying Your Training Plan
29:08 Decision Lever Two: Timing Matters
31:36 Decision Lever Three: Build Real Recovery
32:13 What True Recovery Actually Looks Like
37:18 Why Running Suddenly Feels Harder
38:43 The Importance Of Recovery Weeks
42:49 How To Adjust Training On Stressful Days
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
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Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Progressive Overload for Runners Over 40
Build strength, mileage, and speed—without breaking down
Progressive overload isn’t about doing more—it’s about doing just enough to create adaptation.
In this episode, we break down how to train smarter as a runner over 40 by working with your body (not against it). We cover the stress → recovery → adaptation cycle and why recovery becomes even more important with age, hormones, and life stress.
You’ll learn how to use the 3 key training dials:
- Volume
- Intensity
- Frequency
…and why adjusting one at a time is the key to staying consistent and injury-free.
We also dive into:
- 5 ways to progress your strength training (without just adding weight)
- How to build mileage safely (without overloading your long run)
- Smarter speed progression, starting with strides
- Why your nervous system plays a bigger role than you think
Plus: Join our FREE live masterclass on May 12
👉 realliferunners.com/brain
Train smarter. Recover better. Keep running strong.
07:02 Why Progressive Overload
09:34 Stress Recovery Adaptation
11:57 Three Training Levers
14:10 Over 40 Recovery Reality
18:22 Strength Training Overload
23:36 Tempo and Rest Strategy
26:45 Mileage Progression Myths
29:41 Acute vs Chronic Load
30:57 Long Run Injury Spike
32:16 Fueling And Recovery Gaps
32:52 Weekly Miles Over Long Run
35:50 When Breaking Rules Helps
36:59 Experience And Deep Roots
38:11 Speed Work Risk Dial
39:33 Strides And 80 20
41:17 Hormones Stress Nervous System
42:13 Cross Training And Neural Gains
45:00 Perimenopause Listening Cues
48:09 Common Mistakes To Avoid
48:48 Down Weeks And Deloads
52:01 Stop Comparing Past Self
53:06 Train Less Eat More
54:19 Progressive Overload Recap
56:07 Membership And Masterclass
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we talk about how breakthroughs like the recent sub-two-hour marathon moment shift what we believe is possible—and why those shifts matter for every runner, not just elites.
We explore how past milestones like the four-minute mile and Kipchoge’s sub-two-hour attempt show that limits are often more mental than physical, shaped by what we’ve seen and experienced.
We also dig into why your brain naturally tries to keep goals “safe,” and how that can quietly shrink what you believe you’re capable of.
Then we break down three practical ways to expand your sense of possibility:
- Build your evidence file of small wins and consistency
- Reverse-engineer big “lighthouse” goals into simple daily habits
- Step into your runner identity now, not later
And we close with a reminder: expanding possibility is powerful—but it also comes with comparison traps and pressure if you’re not careful. Progress is still built one small step at a time.
If this resonated, share your biggest takeaway with us via review or DM.
01:45 London Marathon Breakdown
03:16 Four Minute Myth
06:01 Why We Self Limit
08:43 Innovation Mindset
19:01 Breaking Barriers Effect
22:37 Build Your Evidence File
26:16 Proof Beyond Running
27:14 Build Your Evidence File
28:32 Reverse Engineer Big Goals
32:54 Identity Before Achievement
36:55 Kipchoge And Breaking Two
38:51 Possibility Vs Comparison
42:38 Balance Dreams With Reality
46:09 Desire Makes It Possible
49:21 Try Anyway And Learn
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
If you’ve ever finished a run feeling drained, ravenous, or wondering why your body isn’t responding the way you want it to… this episode is for you.
We’re taking a page from our rescue dog Jasper—who eats everything—to highlight how many runners fuel in ways that don’t actually support their training.
And we’re not talking about cutting things out or going on another diet. It’s the opposite actually.
A lot of runners are training like athletes… but eating like dieters. And that disconnect? It’s costing you.
This isn’t about food rules or perfection. It’s about giving your body what it actually needs.
We break down how underfueling, diet culture, and relying on quick fixes lead to low energy, cravings, inconsistent training, and frustrating results—especially for women in perimenopause and menopause.
Then we simplify what works: eat enough, prioritize protein and carbs, fuel your runs, and build real meals first—using supplements only when needed.
You don’t need more willpower.
You need better fuel.
06:35 Undereating Backfires
13:25 Diet Culture Trap
20:10 Eat For Training
21:33 Fuel Before And After
26:13 Supplements Aren't Meals
29:40 Performance And Cravings
31:50 Underfueling Warning Signs
34:12 Dieting Versus Fueling
38:51 Nervous System And Food
40:38 Four Fueling Basics
41:37 Protein And Carbs
46:42 Supplements That Matter
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Ever feel like no matter what you do in your running… it’s never quite enough?
In this episode, we’re unpacking the difference between healthy growth and the kind of chronic self-pressure that so many runners are quietly carrying. We see it all the time—constantly moving the goalpost, comparing yourself to others (or a younger or more “ideal” version of you), adding more to the plan even when your body is asking for less… and still feeling behind.
We talk about how this pressure can start to shape your entire experience as a runner. Your runs turn into tests. Your workouts become something to analyze instead of experience. And over time, that leads to mental exhaustion, inconsistency from burnout, and a disconnect from what your body is actually telling you.
It’s tricky…because it often hides behind the idea of “just wanting to improve.”
We also dive into the hidden cost of tying your self-worth to your performance—and how that slowly strips away the joy that brought you to running in the first place.
You’ve probably heard the advice: “Get 1% better every day.” But we break down why that can create unrealistic expectations. Growth isn’t linear. It’s more like laying bricks or planting seeds—there are phases where things look still on the surface, but real progress is happening underneath.
In this conversation, we invite you to shift your focus—away from constant pressure and toward a more sustainable approach rooted in process, curiosity, consistency, and identity-based training.
We also share some exciting updates, including what’s coming in May and a new way we’ll be supporting you inside the app 👀
If you’ve been feeling the pressure lately, you’re not alone—and this episode will help you take a different approach.
01:33 Growth Versus Pressure
04:34 Signs Of Self Pressure
10:16 Cost One Mental Exhaustion
13:56 Cost Two Inconsistency
15:37 Cost Three Body Disconnect
18:27 Cost Four Joy Loss
21:05 Cost Five Worth Trap
23:06 One Percent Better Myth
29:11 Brick Wall Mindset
29:38 Plateaus Are Normal
30:42 Training Cycle Blueprint
34:57 Overwatering Your Training
36:59 Progress Versus Process
39:44 Identity And Curiosity
44:56 Basics And Effort Training
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we’re unpacking the paradox behind the advice of “Just do it before you’re ready”. Because yes—taking action before you feel fully ready can be powerful. It helps you move through hesitation, build momentum, and start building the confidence you’ve been waiting for. Whether it’s getting back into running, starting strength training, signing up for a race, or making a big life decision… sometimes you do just need to go.
But here’s where we see people get tripped up—and honestly, where a lot of runners end up frustrated or hurt.
Doing it before you’re ready doesn’t mean skipping the process.
It doesn’t mean jumping into advanced training without a base, rushing your timeline, or expecting your body to perform at a level it hasn’t been prepared for yet. That’s where burnout, disappointment, and injury start creeping in.
And a lot of this is fueled by what you see online—highlight reels, fast transformations, and people who seem to “just do it” successfully… without seeing the years of foundation, support, or advantages behind the scenes.
So in this episode, we’re inviting you to zoom out.
Respect the process. Give your body the time it needs—especially if you’re over 40. Be honest about your starting point. And most importantly, get clear on why you’re doing this in the first place.
Is this about growth? Or are you just trying to check a box?
Because those are two very different paths—and they require two very different approaches.
02:20 Readiness Mindset
06:05 Marathon Excuse Loop
06:42 Two Truths Paradox
07:27 Start Versus Skip
08:03 Timeline And Motivation
09:35 Fail For Experience
11:03 Starting Energy Wins
13:12 Action Creates Motivation
21:54 Where Transformation Happens
29:59 Over 40 Recovery And Resilience
31:52 Mental Vs Physical Readiness
39:09 Box Checking Vs Growth
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We hear it all the time: “choose your hard.” But here’s the truth—not all “hard” is created equal.
In this episode, I break down the difference between aligned hard (the kind that builds you) and misaligned hard (the kind that leads to burnout, injury, and disconnection). Because constantly pushing isn’t discipline—it’s often your body being ignored.
Aligned hard looks like showing up when you don’t feel like it, staying consistent, and being patient.
Misaligned hard looks like pushing through exhaustion, running hard every day, or ignoring pain.
We also reframe “easy” as intentional recovery—and a necessary part of progress, not a step backward.
Think of your training like a volume knob, not an on/off switch. You can adjust based on what your body needs.
I’ll also walk you through four simple questions to help you decide when to push and when to pull back—plus a quick story that highlights why restraint matters just as much as effort.
Because the goal isn’t to choose hard all the time.
It’s to choose what actually helps you grow.
00:38 Why Hard Matters
04:31 Aligned Hard Growth
05:56 Misaligned Hard Burnout
10:01 Intentional Easy Recovery
15:10 Volume Knob Balance
17:17 Lent Purposeful Sacrifice
22:59 Four Discernment Questions
29:02 Safety Story Bench Press
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we share a real-life story about our dog coming back from the backyard completely covered in sticky weeds—and how it’s the perfect analogy for what so many runners are experiencing.
So often, we think progress comes from doing more—more miles, more strength, more data, more plans. But in reality, it’s the weeds—the things that don’t belong—that are quietly holding you back.
We define weeds as anything that drains your time, energy, recovery, or mental bandwidth. They tend to creep in unnoticed and spread over time—especially when life gets busy and stress is high (which makes this even more important for runners over 40).
In this episode, we walk through some of the most common weeds we see:
- Focusing on small details instead of the big rocks
- Constantly switching training plans
- Running most of your runs in that medium-hard “gray zone”
- Doing strength work that isn’t actually supporting your running
- Getting overwhelmed by watch data and metrics
- Letting negative thoughts turn into limiting beliefs
We also talk about how to start identifying your own weeds, why consistency matters more than complexity, and how to begin clearing them out—one at a time.
Because the truth is, your breakthrough might not come from adding more…
It might come from finally letting something go.
10:53 After 40 Recovery Reality
12:49 ACSM Strength Guidelines
16:43 Ask What to Remove
19:03 Weed One Obsessing Details
23:55 Weed Two Plan Hopping
24:32 Weed Three Gray Zone Running
28:35 Plateau Weed Warning
29:52 Random Strength Mistakes
31:48 Balance Load and Intensity
33:54 Data Overload Trap
37:28 Negative Beliefs Root
51:21 Pulling Weeds Action Plan
54:44 Training With Intention
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Have you ever felt the urge to switch plans, apps, races, or gear—thinking something new will finally move you forward?
In this episode, I’m talking about shiny object syndrome and how it quietly keeps runners stuck. I share a personal example from our business where we changed platforms to “fix” a problem, only to realize later that we didn’t need something new—we just needed to go deeper with what we already had.
It’s the same in running. Many runners jump from plan to plan after a tough race or when things start to feel boring. But more often than not, the issue isn’t the plan—it’s consistency.
Real progress comes from mastering the fundamentals: easy running, strength, mobility, fueling, and recovery. Speed work has its place, but it’s not the foundation—it’s the finishing touch.
There are times when change is necessary—like if you’re dealing with frequent injuries, running everything too hard, or don’t have a clear structure. But a lot of the time, we’re reacting instead of truly progressing.
In this episode, I also share four simple filters to help you decide whether it’s time to adjust—or stay the course.
If you’ve been feeling stuck or like you’re constantly starting over, this will help you refocus and build real, lasting progress.
00:49 Why Runners Chase Fixes
05:37 Blaming Plans After Races
07:02 Apps Metrics And Reality
08:34 Races As Distraction
11:39 Gear And Super Shoes
15:14 Four I Framework Explained
17:14 Basics Over Trends
21:58 When Overhauls Matter
25:55 Flexible Plan Structure
28:43 Spotting Shiny Objects
30:07 Escape Versus Improve
34:19 Implement What You Know
35:39 Simplify Training Basics
42:09 Speed Work As Seasoning
43:26 Focus On Big Rocks
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Ever feel tired and wonder what to do about it? With the recent shift from daylight saving time, a lot of runners are feeling the effects of disrupted sleep—and that small change can actually increase fatigue, slow reaction time, and even raise injury risk.
That’s why we wanted to walk through how we think about fatigue as coaches and runners ourselves.
One of the biggest things we see is that not all fatigue is the same, and learning to recognize the difference can help you make better decisions about your training.
We break fatigue into three main categories and address our stoplight framework:
Normal training fatigue = Green light.
This is the kind that comes with good training. Your legs might feel heavy at the start, but once you warm up and settle into the run, things start to feel better.
Accumulated fatigue or stress overload = Yellow light
This is when training stress combines with life stress. Poor sleep, irritability, higher resting heart rate, brain fog, and easy paces feeling harder than usual are all signs your body might need an adjustment.
Red-flag fatigue = Red light
This is when your body is clearly asking you to stop. Sharp pain, illness symptoms, deep exhaustion, lingering soreness, dizziness, or severe brain fog are signs that pushing through could do more harm than good.
To help runners decide what to do on days like this, we share a simple three-question filter we use ourselves:
• Is this physical fatigue or nervous-system fatigue?
• If I start slow, does it start to feel better?
• What is the intention of today’s run?
From there, the choice usually becomes clear: push through, adjust the workout, or take a full rest day.
We also talk about why you almost never need to “make up” a missed workout. Trying to cram it back in usually creates more fatigue than progress. In our experience, chronic overload is far more damaging than the occasional missed run.
The goal isn’t perfect training. The goal is consistent training that respects your body, especially as we get older and recovery matters more.
If you’ve ever wondered whether you should rest, adjust, or push through a run, this episode will give you a simple framework to help you decide.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Last week we introduced the Three I’s of change: information (knowing), implementation (doing), and integration (becoming).
But this week, I realized something was missing.
In this episode, I expand the model into the 4-I Framework by adding the most important piece: intention.
Because here’s what we see all the time — runners have plenty of information. You know easy runs should feel like a 2–3/10. You know strength training prevents injury. You know consistency matters.
But knowing isn’t the problem.
The missing link is intention — your direction, your chosen outcome, your commitment. Intention is what bridges information to action and supports real identity-level change.
Sometimes intention comes after learning something new. Other times it comes first — like deciding to run a half marathon and then seeking the right guidance. Either way, if your intention isn’t clear, you end up overwhelmed, misaligned, and relying on willpower instead of alignment.
In this episode, we’ll help you clarify what you actually want from your running and strength training — and show you how revisiting your intention is the key to sustainable, long-term growth.
If you’ve ever felt stuck between knowing and becoming, this one’s for you.
03:09 Missing Piece Intention
05:58 Defining Intention
07:45 Why Behind Workouts
11:33 Ordering the Four Is
12:51 Pathway One Example
15:35 Pathway Two Goal First
18:20 Rechecking Intention Loop
20:18 Ultras and Identity Shift
25:16 Information Culture After 40
28:25 Stop Running All Out
28:51 How Elites Train Easy
29:45 Intention Bridges Identity
31:47 Integration Builds Consistency
33:02 From Willpower to Who I Am
35:55 Journal Prompts for Intention
37:53 Enjoyment First in Lifting
43:20 Align Behavior With Goals
46:23 Avoid Information Overload
51:46 Set One Monthly Intention
53:08 Four I Framework Recap
54:11 Sustainable Change and Wrap
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
You likely know what to do.
Strength train.
Eat more protein.
Fuel with carbs.
Run easy.
Sleep more.
So why is it still so hard to actually do those things consistently?
In this episode, we dive into the real reason knowledge alone doesn’t create change — and why lasting progress happens when habits become part of who you are, not just something you try to check off a list.
We break down the three stages every runner moves through:
Information — learning what works and feeling motivated to start
Implementation — where it gets messy, uncomfortable, and mentally heavy
Integration — when habits become automatic, identity-driven, and non-negotiable
We talk about:
- Why implementation often feels harder than expected
- How your “stress bucket” affects consistency and burnout
- The mountain switchback metaphor and why progress isn’t linear
- How friction shifts from doing the thing to not doing the thing
- Why repetition, flexibility, and nervous system regulation matter more than perfection
- The power of support and accountability when motivation fades
Together, we’re continuing to integrate strength training and higher protein intake — yes, including cottage cheese and tracking — because longevity matters more than short bursts of effort.
Because real change isn’t about doing everything perfectly.
It’s about becoming the kind of runner who takes care of their body, protects their energy, and shows up even when life is full.
Resources & Next Steps
✔ Free education & support on our podcast and social platforms
✔ The 30 Day Reset strength & mobility program
→ realliferunners.com/reset
✔ Join the Real Life Runners Team for coaching, accountability, and true integration
✔ Questions? Email angie@realliferunners.com
If this episode resonated with you, share it with a running friend, leave a review on Apple Podcasts, or comment on Spotify — we love hearing what lands for you.
You don’t need more information.
You need integration.
And we’re here to help you get there.
03:16 Post Race Rhythm Update
05:19 Inspiration and Information
08:02 Dopamine Trap of Learning
16:07 From Knowledge to Action
19:01 Why New Habits Feel Hard
23:10 Switchbacks Not Scratch
27:02 Integration Teaser
27:30 Willpower vs Identity
28:12 Nonnegotiables in Practice
29:58 Flexible Training Mindset
30:52 New Habits and Default Mode
33:01 Identity Based Habits
34:22 Protein Habits and Hacks
36:25 Friction Signals Integration
41:10 Three I Framework
42:57 Stress Bucket and Burnout
47:30 Lower the Bar Build Reps
51:48 Ditch Perfection Stay Consistent
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
If running has started to feel harder after 40—more aches and pains, lingering tightness, slower paces, low energy, or frustrating injuries—you’re not alone. In this episode, I’m breaking down the 3 essential pieces of a strong running foundation and why so many runners skip them (even the ones who are “doing all the right things”).
You’ll learn why running alone doesn’t build the foundation you need, why stretching isn’t the answer most runners think it is, and how to train in a way that helps your body feel better, move better, and run stronger—without burning out.
In this episode, we cover:
- The 3 biggest reasons runners over 40 start feeling stuck or injury-prone
- Why tightness is often a strength + control issue (not a flexibility issue)
- The 3 foundation pillars: mobility, motor control, and easy running
- Why most runners run too hard too often (and how that impacts recovery + hormones)
- The Training Pyramid: foundation first, then strength/speed, then power/intensity
- How to fit this into your week without adding “more” to your plate
Want help applying this to your own training? Join the Real Life Runners Team (birthday month special running now): yourrunningplan.com
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
The winter olympics have returned, and if you’ve been listening to our podcast for awhile, you know we love the Olympics!
The grit. The perseverance. The stories.
Unless you’ve been living under a rock this week, you’ve probably heard of Lindsey Vonn’s comeback.
After devastating injuries and stepping away from professional skiing for several years (her last Olympics was 8 years ago), she chose to come back…at the age of 41.
And not because it was guaranteed to end with a podium.
But because she still had something inside her that wanted to try again.
That’s what this episode is really about.
We talk about:
- What resilience actually looks like (hint: it’s not pretty or linear)
- Why a comeback doesn’t have to mean “winning”
- The courage it takes to return after injury, burnout, or disappointment
- How redefining failure can completely change your fitness journey
- Why the process is always more powerful than the outcome
As runners, athletes, and humans, we all face seasons where things don’t go the way we planned. Injuries happen. Motivation dips. Life gets messy. And sometimes we start to question whether it’s even worth trying again.
Lindsey’s story reminds us: showing up again is brave. Trying again is powerful. And your comeback doesn’t have to look like anyone else’s.
If you’ve ever felt behind, stuck, or unsure whether you still “have it” — this conversation is for you.
Because resilience isn’t about never falling.
It’s about deciding you’re not done yet.
00:15 Lindsey Vonn's Comeback Story
03:37 Lindsey Vonn's Olympic Journey
07:03 Public Reaction and Resilience
19:50 The Relentless Pursuit of Excellence
20:58 Facing the Fear of Failure
22:22 The Journey Over the Outcome
26:42 Embracing the Process
31:39 The Courage to Continue
40:01 Adjusting Goals and Embracing Change
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this solo episode, I’m taking some time to pause, reflect, and look back on 45 years of life, growth, and learning—both on and off the run. I’m sharing the lessons that have shaped me as a runner, a coach, and a human, and the shifts that continue to guide how I show up today.
I talk about how my relationship with health and fitness has evolved over the years—from wanting to be skinny to wanting to be strong, from restriction to truly fueling my body, and from chasing outcomes to learning how to enjoy the process. I share how letting go of the need to be right has opened the door to getting it right—especially when it comes to growth, grace, and self-awareness.
This episode goes deeper than training, too. I reflect on moving from a victim mindset to taking ownership of my life, from searching for an identity to choosing one, and from constantly proving myself to trusting myself. I also get honest about the things I’m still working through—procrastination, accepting support, and caring less about other people’s opinions.
If you’re in a season of transition, questioning old patterns, or feeling called to grow into a stronger, more aligned version of yourself, this episode is for you. My hope is that my reflections encourage you to pause, reflect, and give yourself permission to evolve, without needing to have it all figured out.
Come hang out with me for a real, honest conversation that feels more like a coaching session for real life.
Thanks for being here and running this journey with me.
04:08 Embracing Strength Over Skinniness
13:04 Fueling the Body with Love
18:08 Trusting the Process Over Chasing Outcomes
24:56 From Being Right to Getting It Right
29:07 Parenting and Growth Mindset
30:57 Shifting from Victim to Leader
38:11 Choosing Your Identity
43:06 Ongoing Personal Development
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Fear doesn’t always look obvious. Sometimes it shows up as overthinking, second-guessing, or feeling stuck and unsure of your next move. In this episode, we talk about what it really means to choose faith over fear — not just in running, but in everyday life.
Inspired by a meaningful Christmas gift with the words “Faith Over Fear,” this conversation dives into how fear can quietly impact training, consistency, and confidence. We share personal stories and coaching insights on how fear often tries to pull us out of alignment with who we are and who we’re becoming.
You’ll learn how to recognize fear when it’s disguising itself, simple tools like breath and awareness to reset your nervous system, and practical ways to move forward even when things feel uncertain.
If you’ve ever felt stuck, overwhelmed, or unsure in your running or life, this episode is a reminder that you don’t need all the answers — just the willingness to take the next step with trust and support.
00:42 Recap of Kevin's Long Haul 100 Experience
02:36 Post-Race Recovery Insights
05:48 Understanding Fear and Its Disguises
14:16 The Impact of Stress on Our Lives and Running
23:27 Overcoming Fear and Embracing Faith
26:12 Challenging the Comfort Zone
26:29 Race Reflections and Lessons Learned
28:37 Balancing Fear and Faith in Running
40:14 Parenting: Faith Over Fear
43:52 Nutrition and Health: Evolving Beliefs
46:46 Practical Steps to Overcome Fear
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we share an honest recap of Kevin’s experience at the Long Haul 100. We dive into the emotional highs and lows of race day, the challenges Kevin faced along the way, and the mix of pride and disappointment that comes with tackling a 100-mile race.
We also talk about what mattered most in the buildup and during the race—strength training, mobility, fueling, mindset, and the power of having a supportive crew. Kevin reflects on the lessons learned and how this experience will shape his future training and racing.
This is a real, unfiltered look at endurance racing and the personal growth that comes from choosing hard things.
00:53 Kevin's Race Experience and Initial Reactions
01:37 Race Results and Initial Reflections
02:46 Positives and Challenges During the Race
04:06 Mental and Physical Struggles
09:13 Training Reflections and Future Plans
17:09 Crew Dynamics and Support
23:33 Lessons Learned
43:25 Jokes and Reflections on Race Position
44:17 Struggles in the Last Loop
44:48 Aid Station Experiences
46:14 Fueling and Music Challenges
47:33 Training and Family Involvement
51:30 Mindset and Mobility
53:30 Post-Race Reflections
55:46 Dark Thoughts and Perseverance
01:09:20 Silliness and Strength
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Prepping for the Long Haul 100: Training, Mindset, and Fueling Strategies with Kevin
With just two days to go before toeing the line at the Long Haul 100, Kevin takes us behind the scenes of his year-long build toward a 100-mile ultra marathon. In this episode, we dive into what really went into his preparation—from how his training evolved over time, to the mindset shifts that made the biggest difference, to the fueling strategies he’s using to go the distance.
Kevin reflects on lessons learned from past ultras, the mistakes he didn’t repeat this time around, and how he’s learned to stay flexible when things don’t go according to plan (because in ultras… they never do). We also talk mental toughness, adapting in the moment, and why preparation is about more than just logging miles.
We wrap up by sharing how you can follow Kevin’s race in real time and what to expect in our post-race recap episode once the dust (and miles) settle.
00:59 Kevin's Current State and Mindset
02:23 Kevin's Ultra Marathon Journey
09:38 Training Insights and Adjustments
24:45 Balancing Training with Life
28:27 Setting Ambitious Goals
31:29 Fueling Strategy for Ultra Running
34:54 Training the Stomach for Endurance
42:27 Mindset and Race Strategy
47:39 Final Preparations and Expectations
51:19 Follow the Race Live
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Skinny culture is making a comeback… and honestly, it’s got me concerned. It’s not only back — it feels like it’s EVERYWHERE. And it’s not serving runners — especially women in their 40s and beyond.
In this episode of the Real Life Runners Podcast, Kevin and I have a real, honest conversation about why chasing “skinny” is holding so many runners back — from stronger runs, better recovery, and long-term health.
We dive into three powerful mindset shifts that can change how you train, fuel, and feel in your body:
- Strong over skinny — because muscle is your superpower for performance, injury prevention, and aging well
- Building over losing — shifting the focus from shrinking your body to building strength, confidence, and resilience
- Fueling over restricting — learning how proper nutrition (and even eating more!) actually supports fat loss, hormone health, and better running
If you’ve ever felt torn between wanting to be lighter and wanting to be stronger… or if old diet rules are creeping back into your running life, this episode is for you.
We talk about what actually supports sustainable running, why muscle matters more than the number on the scale, and how to move into 2026 focused on health, energy, and longevity — not deprivation.
This is your reminder:
👉 You don’t need to be smaller to be a better runner.
👉 You need to be strong, fueled, and supported.
Press play and let’s redefine what healthy running really looks like — together. 💪✨
01:06 New Year Reflections and Upcoming Race
01:32 Kevin's Race Preparations
05:22 Angie's New Year and New Planner
10:59 The Skinny Culture Discussion
25:40 Owning Your Space and Voice
26:11 Building a Resilient Body
27:11 The Dangers of Rapid Weight Loss
30:17 The Importance of Muscle for Longevity
34:02 Strong Over Skinny
40:08 Fueling Over Restricting
48:49 Summing It All Up
53:14 Join the Movement
Mentioned in the podcast
Grab Angie's new favorite planner here.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
As a new year begins, it’s natural to feel the pull to set big goals for what’s ahead. In this episode, we’re diving into why so many New Year’s resolutions don’t last—and more importantly, how to set goals for 2026 that actually stick.
We talk about the difference between outcome goals (like hitting a race time or distance) and process goals—the daily and weekly actions that truly move the needle. Because results don’t come from willpower alone… they come from consistency, and consistency comes from goals that fit your real life.
From there, we explore something we see all the time with runners: setting goals that don’t align with who you are right now. When your goals clash with your identity, your nervous system, or your season of life, they often create pressure, burnout, or that familiar “I just can’t stick with this” feeling. We share why identity-based goals matter—and how shifting the way you see yourself as a runner can completely change the way you show up.
We also talk honestly about extreme goals and all-or-nothing thinking—why going “all in” sounds motivating but often backfires. Instead, we encourage building goals that allow for flexibility, grace, and trust—especially when life inevitably throws curveballs.
Throughout the episode, we share real-life examples from our own journeys, stories from runners we coach, and a few lighthearted moments (because yes, goal-setting doesn’t have to be so serious). We also touch on the often-overlooked role of the nervous system—how feeling safe, supported, and regulated is a key part of creating sustainable habits.
If you’re heading into 2026 wanting to feel more grounded, consistent, and confident in your running (and your life), this episode will help you shift away from pressure-driven resolutions and toward small, meaningful steps that actually last.
Because big goals aren’t built in January…
They’re built in the everyday choices you make, over and over again.
If you want support as you chase big goals this year, check out the Real Life Runners Team — we’re here to guide you and support you to get there!
🎧 Tune in and let’s set goals that work with you—not against you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
On this special Christmas Day episode of the Real Life Runners Podcast (Episode 441), we slow things down and explore a different side of running — one that goes far beyond pace, mileage, or goals.
Today’s conversation invites you to see running as a spiritual practice — a space for reflection, waiting, preparation, and renewal. Drawing inspiration from spiritual traditions like Advent, we talk about what it means to trust the process, honor seasons of growth (and rest), and show up with intention, not just in running, but in life.
We share personal reflections on how discipline can become a form of devotion, how movement can reconnect us to our bodies, and why some of the most meaningful progress happens when we stop forcing and start listening. Whether you view spirituality through a faith-based lens or simply as a deeper connection to yourself, this episode offers a gentle reminder: your body is wise, your journey matters, and you don’t have to rush to become who you’re meant to be.
As you move through the holiday season — and into whatever comes next — we hope this conversation encourages you to run with presence, trust where you are, and step forward with courage and compassion for yourself.
00:16 Spirituality and Running
01:49 Running as a Higher Practice
06:00 Advent and Running
08:51 Trusting the Process
17:33 Discipline as Devotion
27:22 Body as a Gift
29:43 Unlocking Your Body's Potential
30:21 Shifting Perspectives on Fitness
31:48 The Infinite Game of Health and Fitness
34:04 Embracing Numerology and Spirituality
35:48 The Symbolism of Years and Traditions
39:31 Reflecting on Life's Transitions
46:15 Running as a Devotional Practice
47:03 Meditation and Presence in Running
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
As runners, it’s so easy to look back on a year and immediately zoom in on what didn’t go as planned — the missed runs, the injuries, the goals we didn’t hit. In this episode, we slow things down and invite you into a different kind of reflection — one rooted in curiosity, compassion, and growth rather than judgment.
We guide you through a thoughtful process to reflect on your year in running, helping you notice both the visible wins and the quieter moments that shaped you along the way. Instead of asking, “Was this a good year or a bad year?” we explore more meaningful questions like:
What supported you? What challenged you? What did your body and mind teach you?
You’ll be prompted with reflective questions designed to help you:
- Celebrate the wins you might be overlooking
- Learn from setbacks without attaching shame or frustration
- Recognize patterns in your training, recovery, and mindset
- Understand what truly helped you stay consistent (and what didn’t)
We also talk about the importance of separating who you are as a runner from any single race, pace, or performance — and how identity-based intentions can create more sustainable motivation and joy moving forward.
This episode isn’t about setting rigid goals or forcing a fresh start. It’s about integration — taking the lessons from this year and carrying them forward in a way that feels supportive, intentional, and aligned with the runner you want to continue becoming.
If you’ve ever felt stuck, disappointed, or unsure about how to move into a new season of running, this conversation will help you reflect with clarity, confidence, and self-trust.
🎧 Tune in, grab a notebook (or go for an easy run), and let’s reflect — together.
02:10 Acknowledging Emotions and Comparisons
02:59 The Impact of Aging on Running Performance
04:40 The Role of Judgment in Running
07:51 Reflection vs. Judgment
11:38 Mental Load and Its Effects on Performance
17:25 Integrating Reflection into Future Training
22:30 Consistency and Success in Running
24:14 Guided Reflection Questions for Runners
24:41 Reflecting on a Challenging Year
26:03 Adapting Training for Age and Health
27:00 Learning from Personal Experiences
32:16 Effective Training and Nutrition Systems
34:21 The Importance of Reflection and Journaling
40:16 Setting Intentions for the New Year
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this week’s episode, I had the absolute pleasure of sitting down with Dr. Kate Edwards, a physical therapist with more than 15 years of experience and someone who brings so much compassion and clarity to the running community. From the very beginning, I knew this conversation would resonate deeply with runners who struggle with identity, injury, stress, or the constant pressure to “do it all.”
Kate shares how her journey into running medicine was shaped not only by her clinical background but also by her own experiences navigating significant health challenges. That perspective gives her a rare depth of understanding — one that so many runners will feel seen and supported by.
We spend a lot of time talking about athletic identity, because it’s something I see runners wrestle with every single day. It’s so easy for running to become the biggest part of who we are… until something shifts. Injury, life changes, burnout, or even a tough training cycle can shake that identity. Kate and I dig into why building a more balanced sense of self not only supports your emotional well-being but also plays a major role in injury prevention and longevity in the sport.
We also explore the true complexity of running injuries, RED-S, stress, fueling (especially for female runners), and why understanding yourself as a whole human — not just an athlete — is essential for long-term health. Kate does an incredible job unpacking these topics in a way that feels both empowering and practical, giving runners a clearer picture of how their body, mind, and lifestyle all fit together.
If you’ve ever felt “less than” when you’re not running your best, or if you’re craving a more sustainable, joyful relationship with your training, this conversation is absolutely for you.
Connect with Dr. Kate Edwards:
https://www.fastbananas.com/
https://www.instagram.com/katemihevcedwards/
05:22 The Importance of Athletic Identity
12:01 The Impact of Injury on Identity
13:41 Finding New Outlets and Coping Strategies
23:00 Understanding Running Injuries
26:30 The Role of Physical Therapists
28:13 Stress and Its Impact on Runners
35:51 Understanding Relative Energy Deficiency in Sport (RED-S)
37:58 Fueling and Training for Female Runners
42:05 Balancing Training and Recovery
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
December has a way of shining a spotlight on our default habits. With holiday schedules, travel, celebrations, and a million extra to-dos, it’s easy to feel like your running routine gets thrown off track. But here’s what you might not realize: December doesn’t break your consistency— it simply reveals the defaults you fall back on when life gets full.
In this episode, we talk about how to shift those defaults so you can stay connected to your identity as a runner, even in the busiest season of the year.
You’ll hear us dive into:
- Consistency over performance — December isn’t about PRs; it’s about showing up in small, doable ways.
- Minimum viable dose training — How to keep your body and nervous system supported with simple, intentional movement.
- Adopting new, supportive habits — So you don’t feel like you’re “starting over” in January.
- Simplifying your routine — Letting go of perfection and choosing what matters most.
- Small wins to build momentum — Because they count (and add up).
- Guidance for January racers — How to stay focused without overwhelming yourself.
This is your reminder to give yourself grace, move with intention, and stay rooted in the identity of “I’m a runner,” even when the month gets busy.
Tune in and let’s make December work for you, not against you.
01:18 The Challenge of December for Runners
02:59 Maintaining Consistency Amidst Chaos
03:41 Reframing December: Protecting Momentum
06:07 The Impact of Stress and Routine Disruption
12:08 Overcoming All or Nothing Thinking
15:46 Shifting Focus: From Performance to Consistency
17:44 Minimum Viable Dose Training
21:01 The Intentional Mile Challenge
22:11 The Benefits of Outdoor Exercise
23:12 Maintaining Routine and Identity
24:11 Always Something: Alternatives to Running
25:47 Consistency and Its Long-Term Benefits
29:02 Training Through December: Practical Tips
33:52 Preparing for a Race in December
39:27 Setting Intentions and Practical Takeaways
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
This week’s episode is all about something we all need a little more of—gratitude, grounding, and giving ourselves grace through the holidays.
With Thanksgiving right around the corner, we’re diving into simple, practical ways you can weave gratitude into your running and daily life. Not in a “force yourself to be grateful” kind of way, but in a gentle, real, “let’s slow down and notice what’s good” way. From a 30-second pre-run gratitude pause to a post-run cool-down chat with yourself, these tiny practices can completely shift your mindset, your training, and honestly… how you feel about your body.
We also talk openly about something many runners struggle with but don’t always discuss—holiday food anxiety. The pressure, the comments, the guilt, the urge to “earn your food”… we’re not doing that this year. I walk you through how to approach holiday meals with more compassion, less fear, and a lot more presence so you can actually enjoy the season without feeling like you’re betraying your goals or your body.
And because consistency can get tough this time of year, we share strategies to help you stay connected to your training without feeling rigid or overwhelmed. Spoiler: flexibility and grace are part of the plan.
We also introduce our brand-new 30-Day Running Reset inside the new RLR app, built to help you rebuild your foundation, reconnect with your body, and fit running, strength, and mobility into real life—even during the busiest season. The app makes it easy, doable, and supportive, so you don’t have to figure things out alone.
As always, we close with a huge dose of gratitude for you—our community. You’re the reason this podcast continues to grow, and it means the world when you leave a review or share the show with another runner who might need it.
Take a breath, take a moment, and let’s step into this holiday season grounded and grateful—together.
01:28 The Power of Gratitude
06:19 Gratitude in Running
13:45 Thanksgiving Food Anxiety
22:09 Reprogramming Your Relationship with Food
22:27 Fueling Your Body for Performance
24:32 The Myth of Ketogenic Diets for Athletes
25:39 Enjoying Holiday Meals Without Guilt
27:55 Training Through the Holiday Season
33:49 Maintaining Consistency and Identity as a Runner
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Training Single-Leg Control for Better Running
In this week’s episode, we’re diving into something I talk about with runners every single day: your hips. If you’ve ever wondered why certain niggles keep showing up, why your gait feels “off,” or why your stride doesn’t feel as smooth as it should, this episode is for you.
Although many people think of running as a two-legged sport, it is actually a one-legged activity repeated thousands of times. Every step is a single-leg balance, stability, and power moment. So if your hips aren’t pulling their weight, you’ll feel it. For many runners, especially as you move into your 40s and beyond, hip weakness becomes one of the biggest contributors to gait inefficiencies and overuse injuries.
In this episode, we break down:
- Why hip strength and control are foundational for efficient, pain-free running
- How single-leg stability impacts everything from cadence to stride mechanics
- The surprising ways hip weakness shows up in your gait (sometimes in places you wouldn’t expect!)
- Personal stories from our own “aha” moments—when we finally connected the dots between hip strength and better running
- Simple assessments you can do at home to understand your hip control
- Key exercises that build strength, stability, coordination, and power—all levels welcome
- Why runners over 40 should prioritize this even more (hint: it’s not just about strength—it’s about longevity)
We wrap up the conversation with actionable steps you can start using today to feel more stable, more powerful, and more confident on the run. Because when your hips show up, everything in your running feels better, and your everyday movement does, too.
If you’ve been skipping your strength work or unsure where to start, this episode will give you the clarity and motivation to take the next right step.
Tune in and let’s get those hips working for you, not against you!
00:51 The Importance of Hip Strength in Running
01:12 Personal Stories and Experiences
01:49 Understanding the Role of Hips in Running Mechanics
07:15 Kevin's Journey and Hip Strengthening Exercises
09:20 Common Running Issues and Hip Weakness
22:59 Understanding Pelvic Drop and Lateral Trunk Lean
23:43 Compensations and Ov
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this week’s episode, Kevin and I dive into something that so many runners (especially my fellow Type A personalities!) will relate to — the paradox of control.
As runners, we love our plans, our paces, our structure. Control helps us stay consistent and push toward our goals. But when that need for control starts to take over, it can also lead to stress, frustration, and even burnout — both on the run and in life.
We open up about some personal experiences — from remodeling our bathroom (hello, chaos!) to grieving the loss of our sweet pet — and how those moments reminded us that not everything can or should be controlled. Sometimes, the best growth happens when we learn to let go and allow space for life (and training) to unfold.
In this episode, we talk about:
🏃♀️ How control can be both your superpower and your stumbling block
🧠 Why surrendering doesn’t mean giving up — it means trusting the process
💡 The mindset shift that helps you find freedom and flow in your running
📓 A journaling prompt to reflect on where you might need to take more control… or where it’s time to let go
If this resonates, we’d love for you to take a few minutes to reflect and share your insights with us — or bring them to your next run and see what comes up.
🎧 Tune in now and let’s explore what it really means to find balance between holding on and letting go.
00:00 Introduction to the Paradox of Control
09:35 Cross Country Team and Control
12:34 Understanding Control and the Nervous System
19:33 Effort, Consistency, and Mindset
28:51 Shifting Belief Systems
30:50 Grace and Patience with a New Dog
33:03 Uncontrollable Factors in Running
36:06 Hormonal Influences and Control
40:05 Structured Flexibility in Training
42:31 Balancing Control and Surrender
52:03 Invitation to the Real Life Runners Team
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this final episode of our recovery series, we’re diving into one of the most overlooked — yet absolutely essential — parts of recovery: your nervous system.
So often, runners think recovery is just about foam rolling, stretching, and getting enough sleep. But real recovery goes deeper. It’s about helping your body and mind shift out of “go mode” and into a state where true repair can happen.
Here’s what we cover in this episode:
🧠 Your nervous system’s role in recovery – How your body’s “fight or flight” and “rest and repair” modes affect how well you bounce back from training.
🍎 The nutrition connection – Why fueling with enough protein and carbohydrates isn’t just about energy — it’s about giving your body what it needs to rebuild stronger.
😩 The stress factor – How life stress impacts your running recovery (and why you can’t separate the two).
💨 Tools to calm your system – Simple, actionable techniques like intentional breathing, gentle movement, and mindfulness to help you tap into your parasympathetic system and recover more efficiently.
💤 Recovery as a lifestyle – How nutrition, stress management, and quality sleep work together to support your performance, prevent burnout, and keep you running strong for years to come.
Recovery isn’t just what you do after your run — it’s how you live in between the miles.
🎧 Tune in to learn how to work with your nervous system, not against it, so you can train smarter, recover faster, and run stronger — for the long run.
01:40 The Role of the Nervous System in Recovery
03:12 Nutrition: The Foundation of Recovery
08:29 The Importance of Protein and Carbohydrates
10:29 Understanding Low Energy Availability
18:02 Stress Management for Optimal Recovery
25:46 Breathing Techniques for Recovery
28:59 The Critical Role of Sleep
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
This week on the Real Life Runners Podcast, we’re continuing our recovery series by diving into the tools that everyone seems to be talking about — cold plunges, saunas, compression gear, massage guns, and more.
There’s a lot of hype out there, but what actually works? 🤔
In this episode, we break down the science behind these popular recovery methods — how they affect your body, when to use them, and when they might actually get in the way of your progress.
We’ll talk about:
Cold therapy — how ice baths and cold plunges can help reduce soreness and inflammation, but also why you might not want to use them after every workout.
Heat and saunas — the surprising benefits of using heat for long-term adaptation and overall recovery.
Compression tools — do those sleeves and boots really work, and how can they improve circulation and perceived recovery?
Massage and self-massage — the benefits of touch, relaxation, and nervous system regulation (and why this one might be more powerful than you think).
And of course, we’ll remind you that no tool — no matter how fancy or expensive — can replace the foundations of recovery: sleep, nutrition, and managing stress.
By the end of this episode, you’ll know how to use these recovery tools strategically to support your running, not sabotage your adaptations.
🎧 Tune in to learn how to make recovery work smarter for you, so you can run stronger, stay healthy, and keep loving the run!
02:53 Exploring Recovery Modalities
05:49 Cold Therapy: Benefits and Drawbacks
14:46 Heat Therapy: How It Works
19:57 Compression Therapy: What You Need to Know
25:29 Massage Therapy: Myths and Facts
30:12 Choosing the Right Recovery Tool
33:49 Common Recovery Mistakes
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Recovery isn’t just what happens when you stop running — it’s where the real progress happens. In this week’s episode, we’re diving into the science behind active and passive recovery so you can understand how each plays a vital role in helping you become a stronger, more resilient runner.
I’ll break down what’s actually happening inside your body during recovery and why alternating between rest and movement matters.
You’ll learn:
🏃♀️ The difference between active and passive recovery — and when to use each
💡 How gentle activities like walking, easy cycling, or mobility work can boost blood flow, calm your nervous system, and speed up tissue repair
🧘♀️ Why stretching and foam rolling aren’t magic fixes — but can still play an important part when used the right way
🗓️ How to fit recovery strategically into your week so you can train smarter, feel better, and keep improving without burning out
Because recovery isn’t just about doing less — it’s about doing the right things to support your body, mind, and long-term running goals.
Ready to make recovery one of your strongest training tools? Let’s dive in.
If you want more support creating a recovery routine that actually fits your life, check out our 30-Day Running Reset — it’s designed to help you rebuild the foundation of your running through smart training, balanced recovery, and mindful movement.
00:37 Active vs Passive Recovery
03:07 Understanding Active Recovery
03:47 Benefits of Active Recovery
07:26 Passive Recovery Explained
10:52 Stretching: Myths and Facts
12:16 Dynamic vs Static Stretching
18:31 Importance of Mobility Work
21:13 Foam Rolling: Benefits and Techniques
29:12 Summary and Practical Tips
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Most runners love the feeling of a good workout — that endorphin rush, the sweat, the sense of accomplishment. But here’s the truth: your body doesn’t get stronger during the run. It gets stronger during recovery.
In this episode, Angie and Kevin kick off a brand-new series on the science of recovery — because if you want to make progress, stay healthy, and actually feel good while running, recovery isn’t optional. It’s essential.
They break down what recovery really means, why it’s often overlooked, and how you can start getting it right. You’ll learn:
🏃♀️ How training stress (and life stress) affect your recovery — especially for women over 40
😴 Why quality sleep, protein, and proper fueling matter more than you think
⚖️ The difference between under-recovering and being “just tired”
💪 Simple, practical ways to support recovery — from active recovery runs to mindset shifts
If you’ve ever wondered why you’re feeling more fatigued, sore, or unmotivated despite consistent training, this episode is your guide to finding balance, rebuilding stronger, and running for the long haul.
🎧 Tune in to learn how to make recovery your secret weapon for performance, progress, and longevity in running — and life.
00:28 The Importance of Recovery in Training
05:26 The Science of Stress and Adaptation
09:10 Understanding the Stress and Adaptation Cycle
15:12 The Role of Recovery in Training
15:26 The Exhaustion Phase and Its Implications
19:45 Balancing Stress and Recovery
27:15 Signs of Stress and Under-Recovery
30:34 The Critical Role of Sleep in Recovery
32:34 The Importance of Sleep for Muscle Recovery
33:53 Strategies for Improving Sleep Quality
37:14 The Role of Hormones in Recovery for Women Over 40
39:34 Optimizing Protein Intake for Muscle Recovery
43:03 Recognizing Signs of Under-Recovery
47:07 Effective Recovery Strategies
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this week’s Real Life Runners podcast, I’m joined by Kelly Lyons — a nutrition and eating psychology coach who helps women heal their relationship with food and their bodies. Kelly opens up about her personal journey through binge eating, which began back in high school, and how she ultimately broke free by uncovering the root causes and learning to rewire her brain.
This conversation is honest, compassionate, and full of practical wisdom. We talk about the emotional patterns that often drive binge eating, why willpower alone isn’t the answer, and how to start building a sense of trust with your body again. Kelly and I also dive into the dangers of diet culture, how to reconnect with your true hunger and fullness cues, and the role that movement and self-compassion play in recovery.
Whether you’ve struggled with binge eating yourself, wrestled with food guilt, or just want to create a more peaceful relationship with eating and exercise — this episode will give you hope, understanding, and tools to start making real, lasting change.
Kelly Lyons is a certified nutrition and eating psychology coach who helps women overcome binge eating and create a healthy, peaceful relationship with food and their bodies. Drawing from her own journey of recovery, Kelly combines science-based nutrition with mindset and emotional awareness to guide her clients toward lasting change. Her compassionate, practical approach empowers women to break free from diet culture, rebuild trust with their bodies, and find joy in both food and movement.
If you want to connect with her, you can find her at the links below!
https://kellylyonscoaching.com/
https://www.instagram.com/kellylyonscoaching/
🎧 Tune in to learn how to break the cycle, rebuild trust with your body, and find freedom in food and movement again.
00:28 Kelly's Background and Approach to Nutrition
01:27 Personal Struggles with Binge Eating
04:53 The Cycle of Dieting and Binge Eating
09:01 Understanding the Brain's Role in Binge Eating
12:21 Emotional and Restriction-Driven Eating
14:36 The Impact of Diet Culture and Exercise
17:44 Coping with Emotions and Boredom
22:55 App to Control Socia
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Teamwork isn’t just for cross-country teams, group runs, or the workplace—it’s a value that can shape every part of our running journey and our everyday lives.
In this episode, we wrap up our series on core values with one of the most powerful of them all: teamwork. We explore what it really means to be part of a team, even if you consider yourself a “solo runner,” and how cultivating teamwork can transform the way you approach challenges, celebrate wins, and stay consistent over time.
You’ll hear us dive into:
- Why teamwork matters even outside of traditional team settings
- How to show up for others (and yourself) in meaningful ways
- The role of sharing struggles, celebrating wins, and building support systems
- How gratitude and communication strengthen both running and life relationships
Plus—we’re celebrating 8 years of the Real Life Runners Podcast! 🎉
To mark the occasion, we’re kicking off our Eight Days of Giveaways. Each day, we’ll be giving away prizes to thank you for being part of this community. Enter by replying to our emails or joining the fun on social media—you don’t want to miss it!
Be sure to follow us @realliferunners on Instagram for the daily contests and prizes!
Because at the end of the day, running is better (and life is richer) when we don’t go it alone.
00:28 The Importance of Teamwork in Running
00:52 Teamwork in High School Cross Country
02:44 Personal Stories of Teamwork
05:04 Celebrating 8 Years of Podcasting
07:34 The Role of Support Systems in Running
12:59 Finding Your Running Community
24:24 The Power of Support in Running
24:59 Encouragement from Fellow Runners
26:10 Understanding Non-Runners' Perspectives
29:46 Teamwork in Family Life
33:41 The Importance of Communication
38:56 Celebrating Wins and Overcoming Struggles
47:09 Practical Tips for Cultivating Teamwork
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this week’s episode, we’re continuing our Core Values series by diving into one of the most powerful values for runners and for life: resilience.
Resilience isn’t just about pushing through—it’s about bouncing back, learning, and growing stronger with every setback. We’ll share stories from our own running and coaching journeys, along with practical strategies you can use to build your own resilience on the run and beyond.
From tough races and challenging workouts to the curveballs life throws your way, resilience is what helps you keep moving forward. We’ll talk about how recovery, gratitude, and the support of a strong community all play a role in helping you rise, reset, and run with strength.
If you’ve ever faced a setback (and let’s be honest—we all have), this episode will remind you that resilience is not about perfection. It’s about showing up, growing, and finding the strength to keep going.
00:11 Defining Resilience in Running
01:10 Race Recap and Goal Setting
03:54 Integrity and Accountability
14:51 Resilience in Training
19:34 Resilience in Races and Competitions
21:31 Embracing Discomfort in Shorter Races
23:35 Mental Toughness and Adaptability in Racing
25:23 The Importance of Flexibility in Training Plans
27:54 Building Resilience Through Adapting Workouts
32:10 Reflecting on Wins and Learning Opportunities
40:24 The Role of Recovery in Building Resilience
41:16 Gratitude and Community Support in Resilience
44:35 The Essence of Resilience
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 427 of the Real Life Runners Podcast, we continue our Core Values series with one of the most powerful keys to lasting success in running—and life: commitment.
Motivation comes and goes. Some mornings you’ll wake up ready to run, other days… not so much. That’s why commitment matters more. It’s the steady anchor that carries you through the days when motivation fades.
In this episode, we dive into Core Value #3: Commitment. We share how staying committed—to yourself, the process, your goals, and even the people around you—creates the kind of consistency that builds strong, resilient runners.
Drawing from our own experiences as runners and as high school cross country coaches, we talk about how commitment shows up on the good days and the hard ones, how it shapes your mindset, and how it ultimately fuels your growth on and off the run.
You’ll hear personal stories, practical insights, and a few challenges to help you reflect on your own running journey:
- What does it really mean to commit to yourself?
- How do you keep showing up when motivation is low?
- Where do commitment and recovery meet?
- And how can commitment to others (and even competition) make you stronger?
By the end of this episode, you’ll see why commitment is the foundation for real transformation—and how deepening your own commitment can help you reach your next level as a runner and as a person.
03:07 Commitment vs. Motivation
05:20 Commitment to Yourself
20:09 Commitment to the Process
24:33 Running Routine and Commitment
26:03 Commitment to Goals and Process
27:26 Balancing Commitment and Recovery
29:20 Commitment to Others
30:04 Morning Motivation Story
34:51 Commitment in Competition
39:46 Mental and Physical Discomfort in Racing
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
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Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We’re kicking off a brand-new series on the podcast all about core values—the guiding principles that shape not just how we run, but how we live.
In this episode, we’re diving into respect:
- Respect for yourself, your training, and your recovery
- Respect for your teammates, competitors, and the sport itself
- Respect in how you handle challenges, setbacks, and successes
You’ll hear how we teach this value to our cross-country athletes, how it shows up in training and racing, and some personal stories from our own running journey—especially how we’ve had to adjust and lean into respect during emotional challenges lately.
Running is more than just workouts and finish lines. It’s about showing up with integrity and living your values every step of the way.
👉 Tune in, reflect on your own core values, and ask yourself: How am I practicing respect in my running and in my life?
00:00 Introduction to Respect and Core Values
00:13 Defining Core Values for the Team
02:51 The Importance of Integrity
03:38 Exploring Respect in Running
04:31 Respect for Self and Potential
11:38 Respect for the Sport and the Process
20:40 Respect for the Competition
24:11 Healthy vs. Toxic Competition
24:45 Team Spirit and Camaraderie
26:34 Using Competition to Push Yourself
31:29 Respecting Your Body and Limitations
33:29 Emotional Challenges and Running
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this empowering episode, I sit down with Dr. Rachel Vong, a naturopathic doctor who specializes in women’s thyroid health, especially hypothyroidism and Hashimoto’s.
We dive into the connection between thyroid function, perimenopause, and weight loss—exploring why so many women struggle with fatigue, weight gain, and hormonal shifts even when they’re “doing everything right.”
Dr. Vong breaks down the importance of optimal lab testing, the dangers of chronic dieting, the role of inflammation, and how sustainable lifestyle changes can restore health and resilience. You’ll leave with practical takeaways, a fresh perspective on weight gain, and the encouragement to advocate for yourself on your health journey.
Dr. Rachel Vong is a licensed Naturopathic Doctor in Toronto, Canada with a passion and clinical focus on thyroid disorders, specifically hypothyroidism and Hashimoto's Thyroiditis. She runs a successful 4 month comprehensive thyroid program called the Thyroid Reset System that has helped hundreds of women with hypothyroidism and Hashimoto’s reclaim their energy, lose weight effortlessly and get back to feeling like themselves again.
Having struggled with debilitating anxiety, burnout, and a myriad of gut issues herself for several years, it has become her mission in life to help guide and empower other women to take charge of their own health so that they can live a life that they love.
If you want to connect with her, you can find her at the links below!
drvongnd@gmail.com
https://www.drvongnd.com/thyroidresetsystem
https://www.instagram.com/drvongnd
https://www.facebook.com/groups/244653034411113
00:22 Meet Dr. Rachel Vong
01:03 Thyroid 101: Role in Health & Energy
01:44 Signs of Hypothyroidism
02:28 Perimenopause vs. Thyroid Symptoms
05:17 Why Testing & Family History Matter
07:54 Beyond Thyroid: Other Key Markers
09:30 Normal vs. Optimal Lab Ranges
12:01 Thyroid, Metabolism & Weight Gain
17:39 Reframing Weight Gain as Protection
20:23 Case Study: Reducing Inflammation
24:23 Nutrition, Inflammation & Resiliency
27:14 The Risks of Chronic Rest
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this week’s solo episode, I’m diving into a concept that doesn’t always get the spotlight it deserves—integrity. Not just in the big, moral sense we usually think of, but in the everyday choices we make as runners and humans.
At a recent business retreat, I had some big “aha” moments about how keeping (or breaking) small promises to myself connects directly to integrity. And honestly? I realized I had some breakdowns in this area that were holding me back. Maybe you’ve felt that too.
Here’s the truth: integrity is the foundation for progress. When we follow through on the little things—showing up for an easy run, fueling well, going to bed on time—it builds trust with ourselves. That trust turns into momentum, which turns into results.
In this episode, I’ll share:
✨ Why integrity is so much more than just “doing the right thing.”
✨ How those tiny promises we make (and often dismiss) are shaping our running journey.
✨ My own struggles with integrity and what I’ve learned from them.
✨ Practical ways to strengthen integrity—like practicing radical awareness, starting small, and quickly recommitting when you fall off track.
✨ How to celebrate the wins (big and small) while still being honest about where you need to grow.
My hope is that this conversation helps you see integrity not as pressure or perfection, but as an empowering tool you can use to create the results you want—both on the run and in your life.
Because when you live and run with integrity, you build confidence, consistency, and joy that lasts. 💙
01:22 Defining Integrity in Running
02:29 Personal Stories and Realizations
04:19 Integrity in Training Plans
05:15 Practical Examples of Integrity Breakdowns
06:56 The Impact of Small Breakdowns
08:50 Reframing Integrity and Shame
15:23 Applying Integrity to Running and Life
23:47 Handling Unexpected Delays
24:36 Staying True to Your Training Plan
25:59 Balancing Integrity and Flexibility
28:30 Personal Anecdotes and Life Challenges
31:50 Radical Awareness and Self-Audit
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
How to Enjoy Running More: Overcoming Pain, Letting Go of Judgment, and Finding the Fun in Every Run
In this week’s episode, Kevin and I dive into something every runner wants more of—joy in running. Because let’s be real, not every run feels amazing. Some days are light and fun, and others feel like a grind. But with the right approach, running can be something you actually look forward to.
We share some of our own stories (the good, the tough, and the funny!) and talk through practical ways you can bring more enjoyment into your miles. Here’s a little sneak peek of what we cover:
- Eliminating pain – Strength training and mobility aren’t just “extras”—they’re the keys to feeling good in your runs.
- Letting go of judgment – You are not “too slow.” You’re a runner, exactly as you are.
- Creating a plan that fits you – Adjusting speed work, long runs, and strength sessions so that training feels sustainable and fun.
At the end of the day, running doesn’t have to feel like punishment—it should build you up, body and mind.
We also share some exciting resources to help you along the way, including our new secret podcast (yep, you heard that right!) and our 30-Day Strong Runner Challenge—a simple way to start combining running and strength so you can enjoy running more, with less pain and more confidence.
👉 Tune in now and let’s make running something you truly love again.
02:25 The Reality of Enjoying Running
05:26 The Inconsistency and Injury Cycle
12:20 The Hamster Wheel of Chasing PRs
20:18 Consistency is Key: Health and Running
27:43 Making Running More Enjoyable
29:45 Understanding Discomfort vs. Pain in Running
30:42 The Importance of Strength Training
32:22 Letting Go of Judgment
37:39 Finding Enjoyment in Running
42:18 Creating a Personalized Running Plan
46:08 The Non-Negotiable Need for Strength Training
50:15 Listening to Your Body's Signals
51:45 Making Running Fun and Enjoyable
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, I sit down with the amazing Tara Welling — a former professional runner who raced for Nike and Skechers — to hear her powerful story of grit, growth, and finding joy again in the sport she loves.
Tara takes us back to her first miles in elementary school, through her rise to the professional circuit, and into the realities most people never see — the burnout, the pressure, and the struggles with body image that came with competing at the highest level. She shares how stepping away from the sport allowed her to rebuild a healthier relationship with running, one rooted in balance, joy, and self-respect.
We also talk about what it’s like to run during pregnancy, the transition into motherhood, and how she’s now pouring her experience into coaching. Through her work with RunDoyen, Tara helps runners of all abilities tap into personalized training, the right mindset, and the power of community support.
This conversation will remind you that running is not just about chasing times — it’s about chasing what lights you up inside. Whether you’re chasing a PR or simply trying to fall in love with running again, Tara’s story will leave you inspired to run your own race.
Tara Welling is a former professional runner for Nike and Skechers, a 2x National Champion in the Half Marathon and 15k, and a 4x U.S. Olympic Trials Qualifier (2012 – 10k & 5k track, 2016 – 10k & 5k track, 2020 – marathon, 2024 – marathon).
Now a coach with RunDoyen and a mom of two, Tara combines her elite-level experience with a personalized, supportive approach to help runners of all levels reach their goals — whether that’s chasing a PR, building consistency, or finding joy in the process.
If you want to connect with her, you can find her at the links below!
tara.erdmann11@gmail.com
https://www.rundoyen.com/
https://www.instagram.com/tara_welling/
00:21 Tara's Early Running Journey
02:41 Choosing Running Over Soccer
05:54 College Running Experience
07:11 Body Image and Nutrition in Running
12:20 Training and Motherhood
19:16 Professional Running Career
22:02 Burnout and Rediscovering Joy in Running
26:23 Training with Sketchers
28:57 Finding Joy in Running
29:44 Running During Pregnancy
33:2
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we share our recent hiking adventure in Tahoe — and the very real mental battles that came with it. From the moment we started running uphill at high elevation, the physical strain was obvious, but the mental strain was even louder.
We pull back the curtain on our internal monologues — the negative thoughts that crept in, the moments of self-doubt, and the “why are we doing this?” questions — and how we worked through them in real time. One of the biggest takeaways? How powerful it can be to say those thoughts out loud instead of letting them fester. By sharing our struggles with each other, we were able to shift the energy, laugh about the hard parts, and turn a grueling climb into something we genuinely enjoyed.
We talk about the importance of communication, endurance, and mutual support — and how facing hard things together not only builds resilience, but also strengthens our connection. In the end, the challenge wasn’t just about getting to the top of the mountain. It was about proving that we can push through discomfort and still find joy in the journey.
00:00 Introduction to Overcoming Negative Thoughts
01:45 The Tahoe Hike Story Begins
03:51 Planning the Mountain Run
05:11 Starting the Challenging Hike
13:14 Facing the Uphill Battle
21:17 Struggles on the Trail
22:32 Negative Thoughts and Self-Doubt
25:43 Communication Breakthrough
29:58 Enjoying the Journey Together
37:36 Reflecting on the Experience
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this heartfelt episode, I’m joined by the incredible Sheetal Story — a grief counselor, psychic medium, and expert in human design and astrology — for a powerful conversation on how grief, spirituality, and running intersect in the most meaningful ways.
We dive into how emotions live in the body, and how movement, especially running, can help us process and release what we’re carrying — physically, emotionally, and spiritually. Sheetal shares her own personal journey with loss, healing, and transformation, and offers practical tools and spiritual insights to help us navigate the many layers of grief.
Together, we explore the role of intention, energy, community, and professional support in healing. Whether you’re grieving a loved one, a version of yourself, or simply moving through a hard season, this conversation is an invitation to stay open, grounded, and connected — to your body, your spirit, and the road ahead.
Sheetal Story is a Psychic Medium, Spiritual Grief Support Counselor, and Professional Astrologer with a Master’s in Coaching and a Business Degree from the University of Alberta. She empowers women—from entrepreneurs and professionals to stay-at-home moms—to break through blocks, trust their intuition, and uplevel to the next stage of their lives. Specializing in navigating grief and life transitions, Sheetal combines spiritual insight with grounded expertise to help her clients transform challenges into opportunities for growth, alignment, and joy-filled success.
If you want to connect with her, you can find her at the links below!
storys@shaw.ca
www.sheetalstory.com
http://instagram.com/sheetalstory
https://www.facebook.com/SheetalStoryMedium/
The Story of Spirit Podcast
00:48 Sheetal's Journey and Spiritual Gifts
03:20 Understanding Psychic Mediumship
04:41 Navigating Grief and Spiritual Counseling
07:34 Connecting Spirituality and Religion
12:29 The Physical Manifestation of Emotions
18:10 Healing Through Movement and Intention
29:18 Choosing the Right Therapist
29:38 The Importance of Professional Th
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this solo episode of the Real Life Runners podcast, Coach Kevin gets real about the role of discomfort in growth—on the run and in life. Sharing takeaways from a tough birthday run and the powerful ideas in The Comfort Crisis by Michael Easter, Kevin unpacks how stepping outside our comfort zones can lead to real transformation.
He talks about why chasing big goals matters, how to avoid falling into the “arrival fallacy,” and the difference between pain that builds you up and stress that wears you down. You’ll also hear thoughts on recovery, resilience, and the underrated power of community support.
This episode isn’t just about pushing harder—it’s about choosing challenges that mean something. Kevin closes with a personal call to action: reflect on where you might be holding back, and consider what discomfort you might need to lean into to grow stronger—not just as a runner, but as a person.
00:00 Introduction: Embracing Discomfort
03:05 Pushing Boundaries: Is It Worth It?
05:18 The Arrival Fallacy
08:35 Training and Growth
14:42 Mental Strength and Support Networks
19:19 The Comfort Crisis
22:09 Practical Tips for Embracing Discomfort
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Pushing Through Life’s Challenges: How Running Builds Your Resilience
In this episode of The Real Life Runners Podcast, I’m getting real about feeling overwhelmed — from home repairs to family chaos to just life piling up. Honestly? My first instinct is often to shut down. But that’s not where growth happens.
Today, I’m sharing how running teaches us to keep moving forward, even when life feels heavy. The same skills we use on the run—taking one small step, focusing on the next breath, shifting “I have to” into “I get to”—can help us navigate life’s messier moments too.
I’ll walk you through how I’m leaning into these strategies myself right now, and how you can use them to stay grounded, find your strength, and keep showing up… both on the run and in life.
00:00 Introduction: When Life Feels Overwhelming
01:10 A Messy House and a Heavy Heart
02:34 Pushing Through the Tough Times
05:06 The Power of Gratitude and Reframing
05:55 Running as a Metaphor for Life
08:46 Zooming In and Zooming Out
12:58 Taking the Next Right Step
18:51 Embracing the Journey
Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
As women runners over 40, we often face a wave of confusing (and sometimes extreme) advice about menopause and fitness — especially on social media. In this episode, we cut through the noise and dive into what really matters when it comes to training during perimenopause and beyond.
We break down the most common menopause myths circulating in the running community and explore the physiological shifts happening in midlife. From hormone changes to training adaptations, we highlight what women truly need to feel strong, empowered, and capable — not just now, but for the long run.
In this episode, we cover:
- The problem with social media extremes & one-size-fits-all advice
- Hormonal changes and their real impact on training and recovery
- Why strength training is non-negotiable in midlife
- The truth about weight gain, metabolism, and cortisol
- How to balance intensity, recovery, and mindset for lifelong performance
- The trend of “cycle syncing” vs. what’s actually helpful for aging runners
- Why personalized training matters more now than ever
Whether you're running through hot flashes or just looking to stay consistent through the transitions of midlife, this episode will leave you informed, empowered, and supported.
02:01 Menopause Myths and Social Media
06:23 Understanding Hormonal Changes
08:07 Training Adaptations for Menopausal Women
12:06 Menopause Myths in Training
14:20 Cycle Specific Training
18:31 Progressive Overload and Recovery
22:42 Training Intensity Debate
27:14 Understanding Exercise Intensity for Aging Bodies
27:47 Weight Gain and Menopause: Myths and Realities
29:08 The Role of Cortisol in Weight Management
34:03 Strength Training: Essential for Midlife
35:11 Balancing Strength and Cardio for Runners
41:03 The Importance of Recovery and Nutrition
45:41 Mindset Shifts for Sustainable Health
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In today’s episode, I’m joined by the incredible Holly Bertone — a former FBI Chief of Staff turned certified holistic health coach — who now helps midlife women break free from emotional eating and step into their power.
Holly shares her deeply personal journey, from leading high-stakes intelligence operations to uncovering the root causes of her own struggles with food. With a unique blend of counterintelligence tactics and brain science, she teaches how to identify emotional triggers, interrupt destructive patterns, and rewire your brain for long-term freedom — all without relying on willpower or restrictive diets.
Together, we dive into the lies we’ve been told by the diet industry, why food feels so emotionally loaded (hello, childhood conditioning and clean plate club!), and how to create lasting change through awareness, forgiveness, and self-compassion.
Holly also walks us through her signature 3-step process — See It, Stop It, Shift It — and shares a powerful tool to help you reclaim your relationship with food.
Whether emotional eating has been a quiet companion or a daily struggle, this episode will help you feel seen, understood, and empowered with tools that truly work.
🎁 PLUS: Don’t miss Holly’s free Emotional Eating Tactical Blueprint — available exclusively to our listeners!
00:13 – Meet Holly: From FBI to holistic health coach
02:00 – Her personal journey and struggles with food
12:57 – Exposing the lies of the diet industry
18:48 – Why we turn to food for comfort
23:56 – Food, emotions, and celebrations
26:18 – The Clean Plate Club and early conditioning
27:08 – Holly’s 3-step process: See It, Stop It, Shift It
36:48 – The power of rewriting your food story
42:23 – How to get Holly’s Emotional Eating Blueprint
Ready to feel more in control and at peace with food? Let’s crack the code together.
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Let’s set the record straight: pain and injury are not just things runners have to live with. In this episode of the Real Life Runners podcast, we’re taking on one of the most damaging myths in the running world — the belief that hurting is normal, expected, or even necessary if you want to improve.
Spoiler alert: it’s not.
Yes, injuries are common — but that doesn’t make them inevitable. And accepting them as “part of the process” only keeps runners stuck in a frustrating cycle of pain, inconsistency, and burnout. We’re here to break that cycle.
We’ll share real-life stories from our own journey and from runners we’ve coached — and we’ll unpack some of the most common injury drivers, including muscle imbalances, overtraining, poor recovery habits, underfueling, and chronic stress.
More importantly, we’ll give you practical tools to run strong and stay healthy:
✅ Why strength training is non-negotiable
✅ How to personalize your plan to fit your life and body
✅ What proper recovery really looks like
✅ Why underfueling is sabotaging your progress (and how to fix it)
✅ How to stop outsourcing your intuition to your watch
✅ And the mindset shift that will help you run for the long haul, not just the next race
Running shouldn’t hurt. And it’s time we stop normalizing it. Whether you’re just starting out or you’ve been running for decades, this episode will challenge how you think about pain, progress, and what’s actually possible for you.
00:43 The Trigger: Challenging Common Narratives
02:02 Understanding Pain vs. Discomfort
04:31 The Harmful Impact of Some Medical Advice
05:32 Rant: Misguided Medical Opinions
08:56 Reframing Pain and Injury in Running
10:38 The Elite Athlete Dilemma
19:22 Consistency Over Intensity
22:45 5 Common Causes of Running Injuries
39:41 5 Ways To Avoid Injuries
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What would it look like to pay yourself first when it comes to your health?
In this episode, we explore how the Profit First principle—typically used in business—can be a powerful tool to help you shift how you think about your time, energy, and well-being. Instead of letting health be what’s leftover, we talk about putting it first—so you can show up stronger in all areas of life.
We share personal insights, practical examples, and actionable strategies to help you prioritize what matters most—sleep, training, nutrition, and recovery—even in a busy life full of obligations. From blocking off time in your calendar to conducting a “time profit audit,” you’ll walk away with tools to create more balance, consistency, and sustainability in your health journey.
We also dive into:
- Why so many of us struggle to prioritize ourselves—and how to change that
- The importance of boundaries, saying no, and asking for help
- How consistency beats intensity for long-term health and performance
- Ways to build a support system that lifts you up
- Why recovery isn’t a luxury—it’s essential
This is your reminder that your health isn’t selfish—it’s foundational. And it doesn’t have to be all-or-nothing. Let’s reframe the way we show up for ourselves—one small choice at a time!
00:10 Profit First: Applying Business Concepts to Health
01:40 The Fence Metaphor: DIY Projects and Running
03:27 Prioritizing Health: A Common Struggle
04:51 The Profit First Equation: Flipping the Script
10:26 Real-Life Application: Prioritizing Sleep and Training
16:00 Balancing Obligations: Work, Family, and Health
20:30 The Importance of a Support System
24:04 Recovery Time: The Overlooked Priority
27:43 The Importance of Saying No and Setting Boundaries
29:53 Prioritizing Nutrition for Health and Performance
32:52 The Power of Consistency in Health Habits
37:10 Practical Tips for Scheduling and Meal Planning
44:43 The Importance of Boundaries and Self-Care
49:27 Join the Real Life Runners Team
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode of The Real Life Runners Podcast, we’re diving into a real-life backyard issue—our deteriorating fence—and what it taught us about boundaries, both literal and personal. We use this everyday challenge as a powerful metaphor for the invisible structures that support our lives, our training, and our overall well-being.
How often do we let little things slide—like a creaky fence or a nagging ache—telling ourselves we’ll deal with it later? But that “later” rarely comes without consequences. In this episode, we explore the hidden costs of procrastination, the signals our bodies send when we’re under-recovering, and how ignoring those signs can chip away at our physical and mental strength.
We talk about what it really means to set healthy boundaries—both in our training and our personal lives—and how honoring those boundaries can lead to stronger results and greater resilience. From understanding your training load and recovery needs to navigating body changes and emotional stressors, we’re bringing it all together.
We also emphasize the value of community and support, because just like a fence, we weren’t meant to hold everything up on our own. Whether it’s a running coach, a trusted friend, or a team that truly gets you, support makes all the difference in staying strong, grounded, and moving forward.
So, if you’ve been ignoring a few creaky boards—metaphorically or literally—this episode will help you recognize what needs attention and give you the tools to start rebuilding with strength, intention, and support.
02:09 – A Fence Story with Bigger Meaning
05:22 – The Real Costs of Waiting Too Long
06:56 – What Overtraining and Under-Recovery Really Look Like
22:25 – Why Boundaries Matter
23:35 – Creating Smarter Training Limits
24:16 – Balancing Effort with Recovery
25:10 – Setting Boundaries in Life and Relationships
26:19 – Respecting How Your Body Changes Over Time
28:05 – Tuning Into Your Body’s Signals
38:40 – Why You Don’t Have to Do This Alone
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode of the Real Life Runners podcast, we discuss the importance of starting fall race preparation during the summer months, particularly June and July. We delve into the concept of cycle stacking, emphasizing the need to lay a strong foundation now to avoid last-minute rush and stress. Key topics include the importance of strength training, building mental toughness, adapting to heat, and incorporating up and down weeks for better adaptation and reduced injury risk.
The episode also highlights the flexibility required during summer schedules and vacations, encouraging runners to redefine consistency and integrate new training strategies that align with their current life circumstances.
05:00 Importance of Summer Training for Fall Races
08:20 Cycle Stacking: Building a Strong Foundation
12:04 Adapting Training for Runners Over 40
14:33 Strength Training and Addressing Imbalances
18:26 Mental Training and Consistency
21:50 The Power of Up and Down Weeks
25:57 Planning Ahead for Recovery
26:16 Balancing Business and Training
27:33 Training in the Heat
29:12 Heat Adaptation Benefits
34:34 Summer Training Strategies
39:30 Creative Training Solutions
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this empowering and eye-opening episode, I sit down with the incredible Dr. Nikki DiNezza—a true expert in the world of gut health. Whether you're a runner, a health-conscious human, or someone who’s just trying to feel better in your own skin, this conversation will resonate with you.
Dr. Nikki shares her fascinating journey into gut health and explains how our digestive system is so much more than what we often think. We talk about why runners, in particular, need to prioritize their gut—especially if you've ever struggled with GI distress on a long run (yep, we’ve all been there!).
Together, we explore the vital role of fiber, why stress management is essential for your gut and nervous system, and the truth about probiotics and prebiotics. Dr. Nikki also gets real about common pitfalls—like jumping too quickly into elimination diets or getting overwhelmed by functional medicine rabbit holes.
What I love about this conversation is how practical and holistic it is. We talk about mindful eating, training your gut (just like you train your body!), and tuning in to what your body needs—without falling into restriction or fear.
💡 Whether you're looking to improve your digestion, optimize performance, or just feel better day to day, you’ll walk away with actionable tips and a renewed sense of connection with your body. Dr. Nikki is all about helping people become “citizen scientists” of their own health—and I couldn’t agree more.
Dr. Nikki DiNezza is a functional medicine practitioner and the founder of Infinity Holistic Healthcare. She’s also the creator and lead instructor of the popular program FODMAP Freedom in 90 Days, where she helps people struggling with IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth) finally flatten their bloated bellies and poop like champions—without giving up the foods they love.
She’s passionate about helping people get their lives back through holistic, evidence-based approaches to gut health.
👉 Connect with Dr. Nikki:
🌐 Website: https://www.fodmapfreedom.com/
📩 Email: doctor@fodmapfreedom.com
📷 Instagram and YouTube: @gut.microbiome.queen
00:15 Dr. Nikki’s story and how she became a gut health expert
01:33 How stress impacts your gut, your health, and your recovery
02:49 Why gut health matters so much for runners
03:31 Gut health 101: the basics we all should know
09:01 Probiotics vs. prebiotics: what to know and how to use them
17:30 Why fiber is your gut’s best friend (and how to get more of it!)
24:29 The tricky side o
Join the Real Life Runners Team today!
https://www.realliferunners.com/team
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
This week on the Real Life Runners Podcast, we are celebrating the amazing energy and breakthroughs from our recent Running Reignited Challenge! It was so inspiring to see so many of you reconnect with your goals and remember why you started running in the first place.
But here’s the thing we really want to talk about: Inspiration is great—but it’s not enough on its own.
If we want to create real change, we have to move from feeling motivated to actually taking action. That’s where the results live.
In this episode, we dive into:
- Why so many runners (especially women over 40) struggle to follow through—even when they want to
- How to avoid the “start strong, burn out fast” trap
- The power of structure and support in keeping you consistent
- What actually matters in your running routine (hint: it’s not just doing more!)
- How strength training, nervous system health, and nutrition all play a role in your progress
- Why having a flexible, sustainable plan is key—and how the Real Life Runners team can help you build one that fits your life
We also share real stories from our team members—runners just like you—who’ve shifted from feeling stuck and frustrated to strong, confident, and in control of their running journey.
So if you’ve ever felt like you just can’t seem to stick with it—or you’re ready to stop starting over—this episode is for you.
Let’s stop chasing motivation and start building momentum. You’ve got this—and we’re here to help every step of the way.
Listen now and take that next step toward the runner (and person) you want to be.
00:03 Reflecting on the Running Reignited Challenge
01:01 Inspiration vs. Implementation
02:02 Next Steps After the Challenge
02:36 The Importance of Consistent Action
04:05 Building a Comprehensive Training Plan
05:17 Understanding Your Body's Needs
06:31 Self-Assessment Questions for Runners
10:04 The Role of Strength Training
13:34 Managing Your Nervous System
15:21 Nutrition for Midlife Runners
20:19 The Real Life Runners Team
26:58 Special Enrollment Period
41:19 Testimonials from Real Life Runners
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
You need two things to improve your running: strength and stress. If you've been feeling stuck in your performance or sidelined by recurring injuries, this one's for you. We share why simply adding more miles or intensity isn't the answer—and how focusing on quality over quantity can unlock a whole new level of progress.
We explore the essential role of strength training in building a more resilient, efficient runner—especially as we age. And just as important, we talk about managing the right kind of stress—both physical and mental—so your body can adapt, recover, and thrive.
🎉 PLUS: Enrollment is now open for our FREE five-day challenge—Running Reignited—starting May 12!
This challenge is tailor-made for runners over 40 who want to run strong, stay injury-free, and feel more confident with every step. You’ll get daily, actionable steps to help you build muscle, improve efficiency, and make strength and recovery work for you—not against you.
👉 Ready to reignite your running?
Join us for this powerful five-day reset and start training smarter, not harder.
Sign up now at https://www.realliferunners.com/challenge — it's completely free!
Let’s get you feeling stronger, more energized, and more in control of your running journey!
02:07 The Complexity of Running Advice
02:54 The Myth of the One Thing
05:03 Strength and Stress: The Core Elements
08:36 Understanding Strength Beyond Lifting Weights
12:05 The Importance of Resilience and Adaptation
19:58 The Importance of Metabolism for Runners
20:48 Strength Training for Runners
21:14 Balancing Running and Strength Training
22:50 The Role of Stress in Running
24:30 Avoiding Overtraining and Burnout
27:11 The Importance of Recovery
28:43 Individualized Training Plans
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Have you noticed that running can sometimes start to feel like a chore? If that sounds familiar, this episode is for you. Today we're talking about why this happens—and more importantly, how to reignite that inner spark. We unpack the common culprits behind burnout, from overtraining and life overload to the hormonal changes that often surface for women in their 40s and beyond. If you've been feeling stuck, unmotivated, or simply not yourself on the run, you're not alone—and there is a path back to joy.
You'll hear real talk about reshaping your goals, giving yourself permission to evolve as a runner, and trying new things—like switching up your terrain, revisiting your favorite routes with fresh eyes, or simply letting go of old definitions of success. We share practical tips to support both your physical and emotional health, because running well means feeling well, too.
Whether you’re coming back from burnout or just need a nudge in the right direction, this episode will help you feel seen, supported, and ready to lace up with renewed intention.
02:06 Understanding the Loss of Spark in Running
03:45 The Reality of Motivation and Running
08:30 From 'Should' to 'Want': Shifting Your Running Mindset
18:46 Physical and Emotional Burnout in Running
22:26 Hormone Shifts and Running
24:13 Training Cycles and Seasons
26:33 Managing Stress and Burnout
37:20 Evolving Your Runner Identity
46:45 Reconnecting with Joy in Running
48:01 Join the Running Reignited Challenge
Ready to reignite that spark? Join the Running Reignited challenge today at https://www.realliferunners.com/challenge We start on May 12th!
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
This week, we’re diving deeper—not just into outdated strategies that no longer serve us as runners over 40, but into the powerful role identity plays in our running journey.
As runners, we can define ourselves by pace, distance, or race goals. But over time, that performance-based mindset can start to feel limiting—or even discouraging. In this episode, we talk about what it means to step into a new identity: one that prioritizes long-term health, strength, and the joy of movement.
Angie and Kevin both share their own evolutions as runners, and together we offer practical tips for embracing the identity of a lifelong runner—someone who listens to their body, trains smarter, and finds meaning beyond the stopwatch. We also unpack the power of language and self-belief, and how the words we use can either reinforce old habits or help us create new ones.
If you're navigating this transition too, we invite you to reevaluate how you see yourself as a runner and align your strategies with where you are now—and where you want to go.
And don’t forget—we’ve got a free five-day running challenge starting May 12th! We’d love for you to join us.
00:58 Aging and Running: Embracing Change
01:42 Outdated Strategies and New Approaches
03:20 The Importance of Identity in Running
04:10 Personal Running Journeys
06:23 Redefining What It Means to Be a Runner
07:43 The Power of Self-Identity
12:20 Words and Identity: The Impact on Performance
19:40 Evolving as a Runner: New Identities and Strategies
24:19 Embracing the Concept of Training
25:53 Shifting from Running to Training
28:24 Training with Wisdom and Recovery
30:35 The Importance of Identity in Running
37:36 Evolving as a Lifelong Runner
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this inspiring episode, I had the absolute pleasure of interviewing Cindi Wachholz, a 62-year-old paramedic and runner who proves that it’s never too late to chase big goals. Cindi didn’t start running until she was 59, and her story is such a powerful reminder that age is just a number.
She shared how she started with simple walk-run sessions, built consistency over time, and gradually worked her way up to finishing a half marathon—and eventually, a full marathon! Along the way, Cindi discovered the importance of proper training, good nutrition, and regular strength work.
One of the things that really stood out to me was how Cindi learned to trust the process, set realistic goals, and believe in herself—even when society’s expectations about age and fitness said otherwise. Her journey has transformed not just her physical health but her overall confidence and outlook on life.
If you’ve ever doubted whether you’re "too old" or "too out of shape" to start something new, Cindi’s story will absolutely encourage you to take that first step. No matter where you’re starting from, amazing things can happen when you stay consistent and believe in the journey!
00:53 Cindi’s Running Journey Begins
01:22 Overcoming Age Stereotypes
01:54 Becoming a Paramedic
03:55 First Steps into Running
05:18 First 5K Experience
06:48 Joining Real Life Runners
11:02 Learning About Proper Training
17:12 Overcoming Self-Doubt in Running
17:49 Inspiring Others on the Trail
18:45 Running Accomplishments and Milestones
30:09 The Importance of Strength Training
32:59 Encouraging Healthy Aging
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this solo episode of The Real Life Runners podcast, I’m diving into something so many of us struggle with after 40: why it feels harder to maintain a healthy weight, even when you’re exercising and eating right. Trust me, you’re not alone in this!
I’ll walk you through what’s really going on inside our bodies — how hormonal shifts, like drops in estrogen and progesterone, impact our metabolism and muscle mass. And more importantly, I’ll show you what we can do about it.
We’ll talk about why building muscle is key (it’s not just about losing weight anymore!), how much protein you actually need, and why proper recovery is just as important as training hard. I’ll also share how stress and nervous system regulation fit into the picture — because if we don’t manage those, it’s like swimming upstream.
I’m here to help you shift the focus from shrinking your body to building strength, energy, and vitality — because you deserve to feel powerful and alive at every age. I’ll wrap up with some practical tips you can start using today to rebuild muscle, boost your metabolism, and feel amazing again.
00:21 Understanding Metabolism Changes
01:52 Hormones and Their Impact
05:54 The Role of Stress and Cortisol
11:19 Importance of Muscle Building
16:37 Effective Training and Recovery
20:24 Shifting Focus: Strength Over Weight
22:23 Practical Tips for Building Muscle
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we draw an analogy between encountering a '404 Page Not Found' error on the web and hitting a plateau or decline in one's training plan, particularly for runners over 40. We discuss the changes in physiology and life circumstances that necessitate a new training approach, including changes in hormonal levels, stress management, and adjustments in workouts to reflect current fitness capabilities. We emphasize the importance of accepting these changes not as failures but as opportunities to redirect training strategies. The episode also highlights the mental shift from focusing on becoming thin to becoming strong, the need for proper nutrition, recovery, and addressing the stories we tell ourselves about our abilities and future potential. Encourage listeners to identify the 'broken links' in their training and find new paths forward.
01:44 The Frustration of Broken Links and Training Plans
02:32 Understanding the 404 Moment in Training
05:48 Adapting to Physiological and Life Changes
10:09 The Importance of Acceptance and Adaptation
15:42 Case Study: Overcoming Training Plateaus
20:44 The Role of Plateaus in Training
25:19 Training with the Right Mentality
26:04 The Importance of Recovery
27:02 Balancing Intensity and Recovery
29:27 Shifting Focus: From Thin to Strong
36:50 The Power of Stories We Tell Ourselves
37:28 Embracing New Training Methods
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Join Running Reconnected Today!
In this episode of The Real Life Runners Podcast, we’re diving into a topic that so many runners can relate to—using running as a stress relief tool, but sometimes this backfires. We’ll talk about the common mistakes runners make that can actually increase stress levels rather than relieve them. The key? Learning to reconnect with your body and adjust training to support—not strain—your system.
We’ll share the power of disconnecting from external pressures (including those ever-present phones!) and how tuning into your body can help you run stronger and feel better.
We’ll also dive into the connection between running and the nervous system, the impact of stress on training, and why this matters especially for women navigating perimenopause and menopause. Plus, we’re excited to introduce Running Reconnected—our program designed for runners over 40 who want to feel strong, capable, and energized by working with their bodies instead of against them. Stick around for a special offer to join us!
Join Running Reconnected Today for 40% off until March 31st!
00:54 Exciting News: Real Life Runners Retreat
02:31 The Importance of Disconnecting to Reconnect
07:16 Understanding Stress and the Nervous System
19:27 Men's Experience with Stress and Running
21:25 The Power of Disconnecting from Technology
23:46 The Phone Distraction Epidemic
24:01 The Importance of Silence and Stillness
24:33 Recognizing and Preventing Running Injuries
26:12 The Balance Between Disconnection and Connection
34:24 Listening to Your Body vs. Technology
36:38 Adapting Training to Life's Stresses
40:51 Introducing Running Reconnected Program
41:52 Special Offer
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Feeling slower despite consistent running routines is a common concern among runners over 40. This episode addresses the frustration experienced by seasoned runners who feel their performance is declining with age. Key topics include the real reasons behind this perceived slowdown—beyond just age—and actionable strategies to combat them. The discussion covers the importance of nervous system regulation, updated training strategies, the critical role of muscle maintenance, and effective fueling. Additional insights highlight the significance of polarized training, the necessity of strength and plyometric exercises, and the pitfalls of outdated high-mileage approaches. This episode is designed to help runners regain speed, strength, and enjoyment in their sport with practical advice and resources like free live workshops and membership programs.
03:35 The Importance of Strength Training
05:27 Introducing the 'Running Reconnected' Program
14:23 Outdated Training Strategies
19:44 Unmanaged Stress and Nervous System Dysregulation
20:43 Impact of Estrogen on Cortisol Levels
21:10 Understanding the Nervous System States
23:01 Personal Experiences with Stress and Health
28:22 Managing Stress and Nervous System Regulation
34:16 Optimizing Training Approaches
36:28 Fueling Your Body for Performance
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode of the podcast, we welcome Sabrina Magnan, an intuitive eating and food freedom coach, to discuss the complexities of our relationship with food and body image. Sabrina shares her personal journey from a life consumed by disordered eating and extreme dieting to one of balance and self-love. She explains the distinctions between disordered eating and eating disorders, and highlights the impact of diet culture on our perceptions of food and health. The conversation also delves into the importance of intention behind food choices and exercise. Sabrina shares insights on how reconnecting with one's body and aligning actions with personal values can lead to a more joyful and fulfilling life. We emphasize the broader impact of these changes, noting how they positively affect other areas of life, including relationships and career choices. They provide actionable advice for listeners struggling with similar issues, making it a valuable discussion for anyone looking to improve their relationship with food and exercise.
Sabrina Magnan is an intuitive eating coach who helps women overcome food obsession, binge & emotional eating and yo-yo dieting so that they can eat without guilt, anxiety or constant fear of losing control.
If you want to connect with her, you can find her at the links below!
info@sabrinamagnan.com
www.site.sabrinamagnan.com
https://www.instagram.com/sabrina.magnan.health/
00:39 Sabrina's Background and Mission
01:59 Understanding Disordered Eating
04:25 Diet Culture and Its Impact
06:16 Finding Balance in Nutrition and Exercise
08:53 Sabrina's Personal Journey
20:20 The Turning Point: Italy Experience
22:43 Healing and New Perspectives
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Most runners focus on endurance and strength training—but what if explosive power was the missing piece to better running?
In this milestone 400th episode of the Real Life Runners Podcast, we’re diving into plyometrics—a powerful training tool that can help you run faster, improve efficiency, and reduce injury risk.
Many runners assume plyos are just for sprinters or elite athletes, but the truth is, every runner can benefit from adding explosive movements into their training. Whether you want to improve stride power, reduce ground contact time, or stay injury-free as you age, plyometrics could be the key.
🎧 In this episode, you’ll learn:
✅ What plyometrics are and why they matter for runners
✅ The science behind explosive movement and how it improves running efficiency
✅ How plyos can help runners over 40 maintain speed and strength
✅ The best beginner-friendly plyometric exercises for runners
✅ How to add plyos into your training safely and effectively
If you’ve ever felt like your stride was missing “pop” or struggled with slower ground contact times and injuries, this episode is for you! Learn how to train smarter, build power without burnout, and take your running to the next level.
Have you ever tried plyometric training? What’s your experience with it? Let’s chat! DM me or comment on Instagram—I’d love to hear from you.
Join the Team! --> https://www.realliferunners.com/team
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, Dr. Angie Brown welcomes Dr. Christine Li, a psychologist and procrastination coach, to discuss the roots of procrastination and the challenges of midlife, particularly for women. Dr. Li explains how fear and self-doubt are central to procrastination and the importance of self-kindness and mindfulness in overcoming these barriers. The discussion also delves into the unique challenges faced by women in midlife, including the energy drain from juggling multiple responsibilities and the physical changes associated with aging. Dr. Li introduces her 'Reenergize Your Home' challenge, aiming to help participants declutter their homes and, by extension, their lives. The conversation is insightful, providing practical advice for runners and non-runners alike on maintaining motivation, managing stress, and staying energized through life's transitions.
Dr. Christine Li is a clinical psychologist and Procrastination Coach with over 25 years of experience. She works with women in midlife to clear their mental and physical clutter to reclaim their energy, confidence, and joy. Featured in Oprah Magazine, she specializes in breaking cycles of perfectionism, procrastination, and overwhelm—guiding women to create momentum in their lives with ease. Through her signature program Simply Productive she empowers midlife women to simplify their spaces, habits, and mindset so they can fully step into their power.
She is the host of the Make Time for Success podcast, where she shares actionable strategies on productivity, mindset shifts, and decluttering both internally and externally.
If you want to connect with her, you can find her at the links below!
procrastinationcoach@gmail.com
https://procrastinationcoach.com
https://instagram.com/procrastinationcoach
https://facebook.com/groups/procrastinationcoach
Sign up for Dr. Li's Decluttering Challenge here
00:36 Meet Dr. Christine Li: Procrastination Coach
02:40 Understanding Procrastination
02:53 The Role of Fear and Self-Doubt
04:16 Building Self-Trust and Overcoming Fear
08:12 Motivation vs. Self-Kindness
08:43 Coaching Strategies for Self-Kindness
11:47 The Importance of Kindness Over Judgment
23:32 Rewiring the Brain and Midlife Challenges
29:27 Energy Management in Midlife
34:15 Decluttering for a Reenergized Home
Join the Team! --> https://www.realliferunners.com/team
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Do more miles really lead to better performance? We discuss why recreational runners should not follow elite training plans, taking into account the genetic, recovery, and lifestyle differences. The episode explores the science and benefits behind polarized training, which emphasizes easy and hard training days while minimizing moderate efforts. We highlight the importance of a training plan that fits one's individual life circumstances and current goals, especially for women over 40 experiencing hormonal changes. The discussion includes the impact of polarized training on endurance and body composition and advocates for more flexible and adaptable training strategies to maintain motivation and achieve better results.
00:38 The Science Behind Polarized Training
02:35 Debunking the 'More is Better' Myth
05:08 Understanding the Risks of High Mileage
08:03 Tailoring Training Plans for Real Life Runners
25:25 The Importance of Polarized Training for Women
28:44 Adapting Your Training Plan for Optimal Results
35:09 Conclusion: Train Smarter, Not Harder
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 397 of the Real Life Runners Podcast, we focused on the often overlooked component for improved running performance and injury prevention: the nervous system. While many runners emphasize training plans, mileage, strength training, nutrition, and paces, the regulation of the nervous system is crucial for optimal results. We delve into the autonomic nervous system, explaining the roles of the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Signs of nervous system dysregulation, such as constant fatigue, trouble sleeping, and frequent injuries, are discussed. We explore the methods for better nervous system regulation, including proper training plans, HRV monitoring, recovery techniques, and lifestyle adjustments like adequate sleep and nutrition. The episode underscores the importance of balancing stress and recovery to enhance running performance and overall well-being.
02:26 The Importance of the Nervous System in Running
03:20 Understanding the Autonomic Nervous System
04:12 Balancing the Sympathetic and Parasympathetic Systems
08:45 Signs of Nervous System Dysregulation
12:44 Regulating Your Nervous System for Better Performance
16:09 Using HRV to Monitor Nervous System Health
23:03 Building a Stronger Parasympathetic Response
25:24 Lifestyle Factors for Nervous System Health
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we hosts discuss how runners over 40 can redefine their running goals and mindset to focus on strength, endurance, and enjoyment. We challenge the narrative that aging means decline, instead advocating for an evolution in running. The conversation touches on shifting perspectives from losing weight to building muscle, the importance of strength training, the benefits of intelligent training, and the psychological impacts of changing paces. We encourage runners to focus on long-term health and resilience, redefine what progress looks like, and embrace the joy of running in their new, evolved identities.
00:55 Mindset Shift: Aging as a Blessing
11:36 Adapting Training for Longevity
22:48 Shifting Focus: From Speed to Strength
23:42 Training for Health and Longevity
25:25 The Importance of Strength Training
27:18 Redefining Progress and Success
30:32 Balancing Running with Life
33:33 Embracing a New Running Identity
Join the Team! --> https://www.realliferunners.com/team
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this second part of the Long Haul Recap, we dive into the concluding segments of a 100-mile ultramarathon. Kevin and his family reflect on the challenges faced during the race, including hydration management, dealing with calf cramps, and the mental fortitude required to push through such an endurance event. The episode highlights strategies for maintaining pace, the importance of strength and conditioning, and effective recovery methods post-race. Moreover, it showcases the emotional and logistical support from the crew and the sense of camaraderie among ultrarunners. This episode serves as a comprehensive account of overcoming physical and mental hurdles while celebrating the big and small victories along the way.
01:14 The Challenges of Running 100 Miles
02:21 Mid-Race Struggles and Strategies
05:51 Loop 4: Dealing with Heat and Hydration
13:07 Loop 5: Night Running and Caffeine Boost
36:33 Mental and Physical Challenges
39:00 Memorable Moments and Family Bonding
41:14 Navigating the Final Loops
47:04 Crossing the Finish Line
52:47 Post-Race Reflections and Recovery
59:21 Planning the Next Run
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
He did it again! Kevin completed his second 100-mile race (first on a trail) on January 18th and 19th, overcoming various challenges. The episode covers the logistical preparation, unexpected issues like missing fuel sources and equipment, and the emotional ups and downs both Kevin and us faced. It details the start of the race, Kevin's tactics, the importance of hydration and nutrition, and the initial loops of the course. Stay tuned next week for part two, where we discuss the race's latter stages and Kevin's triumphant finish.
00:57 Race Day Recap: The Long Awaited Details
01:48 Training Challenges and Real-Life Obstacles
02:58 Mantras and Mental Strategies for Ultra Running
05:35 Pre-Race Preparations and Last-Minute Hiccups
07:40 The Road Trip: Navigating Delays and Anxieties
23:03 Fueling Strategies for Ultra Marathons
23:53 Pre-Race Preparations and Last-Minute Shopping
27:44 Race Day Morning: The Start Line
28:56 The First Loop: Hydration Challenges
42:52 Loop Two: Running Solo and Navigational Doubts
46:52 Mid-Race Reflections and Fatigue
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We kick off the new year by discussing Kevin's preparation for his upcoming 100-mile ultra trail race, the Long Haul 100 in Lakeland, Florida. We delve into Kevin's training journey post hernia surgery, the mental and physical challenges of ultra running, and the adjustments made along the way. The episode also covers the logistics of the race, including nutrition strategies, the unique loop course format, and the differences in crewing compared to previous road races. Tune in for an insightful look at the world of ultra running and get behind-the-scenes details as Kevin gears up for this major endurance challenge.
00:15 Kevin's Ultra Race Preparation
04:13 Kevin's 100 Mile Journey: Past Experiences
11:51 Training and Recovery Post-Surgery
16:22 Training Adjustments and Challenges
30:47 The Mental Challenge of Ultra Races
31:10 Training for a Marathon vs. a 100-Mile Race
31:59 Environmental Challenges in Ultra Races
32:47 Foot Care and Physical Strain
33:48 Training Setbacks and Adjustments
35:12 Dealing with Pre-Race Anxiety
35:45 Tapering and Final Preparations
39:48 Race Strategy and Crew Dynamics
50:03 Nutrition and Hydration Plans
Join the Real Life Runners Team today!
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Join the Team! --> https://www.realliferunners.com/team
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this engaging episode, we welcome Amanda Schaefer, a mental performance coach and former college athlete who shares her transformative health and fitness journey. Amanda discusses shifting her priorities from being a busy mom to reclaiming her health and strength through disciplined gym visits and mental training. She delves into the challenges of overcoming negative self-talk, the importance of process-based goals over outcome-based goals, and the power of curiosity in exploring new fitness avenues, including running.
We also emphasized the significance of self-awareness, standing in one's power, and taking small, consistent steps towards long-term health and fitness. This episode is rich with mental performance strategies that athletes, especially runners, can employ to navigate their own journeys.
Amanda Schaefer is a Mental Performance Coach and founded Fearless Fastpitch as a resource to make mental training accessible to youth athletes. She's passionate about helping bring awareness to the mental side of sports and how it can impact life beyond the field.
If you want to connect with her, you can find her at the links below!
amanda@fearlessfastpitch.com
https://www.fearlesswarriorprogram.com/
https://www.instagram.com/fearlessfastpitch/
https://www.facebook.com/fearlessfastpitchmentaltraining
06:55 Setting Process Goals vs. Outcome Goals
14:18 Confidence Conditioning Statements
21:17 Amanda's Struggles and Overcoming Challenges
30:01 Acceptance and Self-Compassion
32:31 A Vulnerable Moment: Facing Body Dysmorphia
34:15 The Power of Small Choices
36:58 Building Habits and Seeing Progress
39:26 Discovering the Joy of Running
46:51 Embracing Curiosity and Overcoming Judgment
50:55 The Importance of Identity in Fitness
57:44 Standing in Your Power
Join the Team! --> https://www.realliferunners.com/team
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
One thing I have learned over and over again this year is that we must "let go to let in". As 2025 approaches, we need to bring closure to 2024 to allow space for future successes, joy, and achievements in running and life. In this episode we highlight five key things runners should consider letting go of and leave in 2024.
02:06 The Clothing Analogy: Letting Go to Let In
08:23 Five Things to Let Go of in 2024
13:39 Debunking the 'More is Better' Myth
20:28 Balancing Hard and Easy Workouts
21:46 Effort-Based Training and Cross Training
23:50 Embracing Quality Over Quantity
26:12 Letting Go of Arbitrary Numbers
32:23 The Power of Self-Acceptance
35:15 Avoiding Harmful Comparisons
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When you race, do you race the clock or race other runners? In this week’s episode, we dig into this idea, share personal anecdotes, including their unique race experiences and how their expectations have shifted over time due to various factors such as training, health, and past performances. We also delve into the mental strategies employed during races, the psychology of competition, and practical tips for runners in the second phase of their running journey. Whether you aim to beat your own records or compete head-to-head with others, this episode offers valuable insights to enhance your racing experience.
03:25 Race Expectations and Strategies
09:10 Racing the Clock vs Racing People
21:48 Adjusting Goals Due to Sickness
24:38 The Psychology of Racing
25:26 Pre-Race Mindset and Strategies
28:25 Balancing Life and Racing
33:10 Racing vs Running
41:25 The Fun in Racing
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 389 of the Real Life Runners podcast, we discuss the universal law of rhythm, emphasizing the importance of understanding and embracing life's natural cycles. We explore how recognizing the ebb and flow of activity and rest can significantly impact both training and overall well-being. The episode dives into Kevin's personal journey of overcoming his relentless push in training at the expense of his health, leading to seizures and a realization of the critical need for rest. Angie shares her recent insights from a business event, highlighting the necessity of mental rest in addition to physical rest. We provide actionable strategies for listeners to incorporate genuine rest into their routines, stressing that true recovery is foundational to achieving goals, whether in running or other life pursuits.
00:54 The Power of Rest and the Law of Rhythm
02:16 Kevin's Personal Journey with Rest
07:54 The Importance of Mental and Physical Rest
15:35 Balancing Training and Rest
27:21 Practical Tips for Prioritizing Rest
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 388 of the Real Life Runners Podcast, Don Oswalt, an accomplished triathlete who began his athletic journey at 44, shares the transformative power of mantras. Don discusses his late start in endurance sports and how his passion quickly escalated, leading to participation in prestigious events like the Ironman World Championships and Boston Marathon. He highlights the crucial role of mental strength and how developing mantras has been instrumental in his success. Don shares personal anecdotes, valuable tips on maintaining physical and mental resilience, and the significance of mind-body harmony. He also explains how consistent training, proper coaching, and mindful recovery contribute to longevity in endurance sports.
00:04 Meet Don Oswalt: From Novice to Elite Triathlete
02:19 Don's Journey: Overcoming Challenges and Finding Purpose
05:15 Qualifying for Kona and Boston: A Milestone Achievement
07:25 The Power of Self-Belief and Personal Development
17:07 Training Smart: Balancing Intensity and Recovery
23:08 Mental Strategies: The Role of Mantras in Racing
Use this link - https://myracetatts.com/discount/REALLIFE25 and the discount will automatically be applied when you go to the website. Or use code REALLIFE25 at checkout.
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Link to Don's Facebook page - https://www.facebook.com/myracetatts
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 387 of the Real Life Runners Podcast, we share five crucial tips for running through the holiday season. Understanding the challenges the holidays present, they provide strategies to keep your running routine intact amidst celebrations and commitments. We encourage listeners to plan ahead, adjust as necessary, and embrace the festive period while maintaining a balanced approach to fitness.
02:28 The Importance of Process Goals
07:19 Setting Minimum Exercise Levels
10:32 Planning and Flexibility in Workouts
22:11 Staying Active in Different Ways
28:44 Enjoying the Holiday Season
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
This week we dive deep into the concept of sacrifice in running. We discuss the necessary sacrifices runners must make to achieve their goals and how to know if you're sacrificing the right things. We address common pitfalls, such as sacrificing the wrong aspects of life or overdoing the variety in training to the detriment of progress. Learn that real progress may require giving up old beliefs, focusing on quality over quantity, and embracing the right kind of sacrifice to ensure long-term success and joy in running. This also touches on balancing running goals with family and personal life, emphasizing that sacrifices should be sustainable and aligned with individual goals.
01:38 Understanding Sacrifice and Trade-offs
05:10 The Myth of Having It All
12:02 Short-term Wins vs. Long-term Goals
16:09 Sustainable Sacrifice and Mental Health
22:19 The Dangers of Sacrificing Sleep
24:16 Sacrificing Progress for Variety
31:34 Balancing Consistency and Joy
35:17 Making Room for What Truly Matters
36:49 Quality Over Quantity in Training
39:27 Defining Clear Goals in Training
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we are digging into the often misunderstood topic of motivation. We discuss why motivation, while potentially useful in the short term, is not the key to long-term success in running. Instead, they emphasize the importance of consistency and action, which build the necessary belief systems to achieve running goals. The episode highlights how small, manageable action steps can bolster motivation, create lasting habits, and ultimately transform identity.
00:49 The Limitations of Motivation
01:15 Consistency Over Motivation
05:03 The Role of Small Steps
07:56 Belief and Action: The True Drivers
12:30 Transforming Identity Through Action
15:44 Setting Realistic Goals
35:18 The Importance of Enjoying the Journey
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 384 of the Real Life Runners Podcast, the focus is on the importance of heavy lifting for runners. The episode challenges the traditional belief that runners should stick to high repetitions and low weights, highlighting heavy lifting's role in improving strength, endurance, and body composition. We discuss the benefits of heavy lifting, debunk myths about getting bulky, and provide practical advice on how runners can incorporate heavy lifting into their routines. The episode underscores the importance of a balanced approach to training and emphasizes activity-specific functional exercises for overall performance and injury prevention.
01:08 The Importance of Strength Training
04:07 Common Misconceptions About Lifting
09:44 The Big Three Exercises
15:01 Benefits of Heavy Lifting
19:27 Muscle Fiber Recruitment and Coordination
23:21 Benefits of Heavy Lifting for Runners
25:06 Strength Training for Women in Midlife
27:38 Functional Training for Runners
35:06 Balancing Strength and Speed Training
37:35 The Importance of Recovery
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we discuss the essential distinction between goals and intentions in the world of running. We delve into our recent cross country season, revealing how we worked with our team on journaling exercises to enhance their mental strength. We also highlight the value of mental tools and training, and how releasing control over specific race outcomes can lead to greater satisfaction and unexpected success. This episode is ideal for runners looking to boost their performance by mastering the mental aspects of the sport.
00:52 Understanding Goals vs. Intentions
01:55 Practical Applications of Goals and Intentions
05:44 Setting Realistic Goals and Intentions
10:13 The Power of Visualization
15:08 Mental Tools and Techniques
20:27 Race Day Strategies and Reflections
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this solo episode of the Real Life Runners Podcast, I dive into a topic that's close to my heart as a physical therapist with 17 years of experience—hip strength and stability, and how they play a critical role in both enhancing your running performance and reducing the risk of injuries. We'll explore the anatomy and function of key hip muscles, focusing particularly on the gluteus medius, which is essential for maintaining pelvic stability during your running gait cycle. I’ll break down how weak hip muscles can negatively impact your running efficiency and lead to common injuries. Plus, I’ll share some practical exercises like Bulgarian split squats and single-leg deadlifts, which are excellent for strengthening your hips. And don’t worry, I’ll also cover dynamic warmups like high knees and butt kicks that can help improve your running form and efficiency. By the end of the episode, my goal is for you to walk away with a better understanding of how to recognize the signs of weak hips and how to build a routine that strengthens those muscles, ultimately helping you run more efficiently and for longer.
00:04 The Importance of Hip Strength for Runners
01:59 Understanding Core Strength Beyond Abs
04:44 The Role of Hip Muscles in Running
06:47 Breaking Down the Gait Cycle
10:57 The Science Behind Muscle Activation
13:47 Understanding Hip Muscle Coordination
14:32 Impact of Hip Weakness on Running Efficiency
19:50 Essential Strength Training Exercises for Runners
21:31 Single Leg Strength Exercises
22:34 Advanced Hip Stabilization Drills
25:08 Dynamic Warmups and Training Frequency
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 381 of the Real Life Runners podcast, we dive into why running can feel more challenging over 40, and provide actionable strategies to counteract these challenges. We discuss the importance of tailoring your training to your current abilities and debunk myths about needing expensive gear like carbon-plated shoes. Emphasizing the critical role of proper sleep for recovery, we offer practical tips for managing insomnia and nighttime disturbances, especially for women in perimenopause and beyond. Our conversation highlights the benefits of cross-training, proper fueling before and after runs, and scrutinizing scientific research, noting the underrepresentation of women in exercise studies. We also explore stress management, the 80/20 training principle, and the value of easy runs to optimize performance and prevent burnout. Finally, we advise incorporating strength training, plyometrics, and speed sessions to maintain coordination and muscle strength.
00:37 Nostalgia and the Reality of Running Over 40
03:31 Adjusting Training as You Age
06:13 The Importance of Sleep for Runners
11:48 Recovery: More Crucial Than Ever
17:41 Fueling Your Runs Properly
22:56 The Importance of Fueling Before and After Workouts
23:11 Gender Disparities in Exercise Research
24:08 Scrutinizing Research Studies
25:39 The Impact of Life Stress on Running
28:03 Social Media and Running Stress
31:38 The Misconception of Junk Miles
34:51 Adapting Training as You Age
39:41 The Role of Strength and Speed Training
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode of the Real Life Runners Podcast, we discuss our tried-and-true strategies to prevent and treat muscle cramps that many runners face. We tackle topics like common causes of running cramps, such as dehydration, under-fueling, and improper footwear, as well as behavioral changes like attempting new terrains or intensity levels. We share solutions from our own experiences, including proper hydration methods, breathing techniques, and the importance of recovery and sleep, along with strategic muscle strengthening. We provide personal anecdotes about our cramping experiences, offering practical advice on handling different types of cramps and emphasizing preparation and prevention measures. Join us to learn how you can overcome these pesky cramps and run your life more smoothly!
03:48 Common Causes of Running Cramps
08:07 Footwear and Its Impact on Running
18:20 Treating and Preventing Muscle Cramps
23:36 Effective Techniques for Side Stitches
24:47 Understanding Diaphragmatic Breathing
27:30 Dealing with Leg Cramps During Runs
36:27 Hydration and Electrolytes: Key to Preventing Cramps
40:17 Breathing Techniques for Runners
44:20 Importance of Sleep and Muscle Strengthening
46:48 Warming Up to Prevent Cramps
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 379 of the Real Life Runners Podcast, we focus on women experiencing perimenopause and dive into the three most common training mistakes they make, leading to decreased energy, weight gain, and reduced performance. We discuss hormonal changes, particularly the decline in estrogen and its effects on muscle and bone health, emphasizing the need for appropriate training and recovery. We explain the importance of incorporating polarized training and heavier strength training while highlighting the pitfalls of calorie restriction during this phase. We stress the impact of hormonal imbalances on training outcomes and urge listeners to make informed nutritional and recovery choices. This episode, which also marks the celebration of our podcast's seventh anniversary, offers actionable insights for maintaining health and running performance during perimenopause.
03:24 Understanding Perimenopause and Menopause
05:40 Hormonal Changes and Their Impact
08:44 Common Training Mistakes in Perimenopause
11:24 Importance of Strength Training
15:07 The Dangers of Calorie Restriction
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 378 of the Real Life Runners podcast, we introduce 'The Gap and the Gain,' a powerful concept derived from the book of the same name by Dan Sullivan and Dr. Benjamin Hardy. This episode delves into how focusing on the gains rather than the gaps can dramatically improve not only your running performance but also your overall satisfaction in life. We discuss the mental shifts required to appreciate how far you've come rather than how far you have to go. We offer insights from personal experiences, relating this framework to various aspects of life, including relationships and personal goals. The episode emphasizes the importance of gratitude, positive thinking, and mental resilience in achieving long-term success and happiness.
00:41 Discovering the Gap and the Gain
03:21 Understanding the Gap
07:35 Living in the Gap
11:22 Shifting Focus to the Gain
18:16 Applying the Gain in Life and Running
20:41 Personal Reflections on Gap and Gain
27:50 Mindset and Practical Applications
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In episode 377 of the Real Life Runners Podcast, we delve into the concept of voluntary suffering in running and debate whether it's a necessary component of our sport. We share our unique perspectives on what constitutes voluntary suffering and how it varies among runners. Our discussion includes personal anecdotes about training for different distances, from miles to marathons, and even ultra-marathons, highlighting individual preferences for short vs. long-distance running. We also talk about how our willingness to endure suffering can shape our performance, including the differences between running and racing and how external goals like the Boston Marathon can influence motivation. Additionally, we address the expectations and actual experiences of both new and seasoned runners, including high school athletes, and stress how mindsets can evolve. Towards the end, we touch on unnecessary suffering and how it can be counterproductive if not balanced well. We conclude by emphasizing the importance of aligning training and goals with the level of discomfort you're willing to endure.
02:03 Defining Voluntary Suffering in Running
03:31 Personal Experiences with Suffering in Running
06:14 The Role of Discomfort in Growth and Performance
08:57 Coaching and Observations on Suffering
23:28 Voluntary Suffering vs. Unnecessary Suffering
25:32 Balancing Suffering and Enjoyment in Running
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Balancing Training and Sustainability: Episode 376 of Real Life Runners
In episode 376 of the Real Life Runners podcast, we discuss the challenges of balancing all the advice on training, eating, and living healthier lives for optimal performance, especially for real-life runners with busy schedules. We delve into the science and practicalities behind different training philosophies, including the benefits and pitfalls of sprint training and high-intensity interval training (HIIT), as well as the importance of sustainable progress through creating habits one step at a time. Highlighting our experiences with high school cross country runners, we emphasize how proper distribution of training load, adjustments based on real-time conditions, and gradual habit changes can lead to sustainable success and avoid injury and burnout.
01:35 Balancing Training and Life
07:07 The Importance of Nutrition and Recovery
11:53 Adapting Training for Different Populations
17:04 Exploring Sprint Training
21:52 Understanding Sustainable Progress
22:53 Sprint Workouts: Different Perspectives
25:28 Maximum Velocity vs. Maximum Effort
27:45 High Intensity Interval Training (HIIT)
28:55 Building Sustainable Habits
30:07 Strength Training: Where to Start
30:52 Adjusting Effort Levels in Running
31:13 Sustainable Nutrition Changes
36:11 The Importance of Habit Stacking
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'Eat Less, Move More' - you've heard this right? It seems like it's just the accepted advice if you want to lose weight - but is this good advice for runners? We explore the negative impacts of calorie restriction on active individuals, discussing how it can lead to decreased performance, muscle loss, and hormonal imbalances. Emphasizing the importance of properly fueling the body, especially for female runners and those in perimenopause or menopause, we highlight why runners need to rethink conventional dieting wisdom and focus on balanced energy intake to support their activity levels and overall health.
00:46 The Misconception of 'Eat Less, Move More'
07:21 Understanding Metabolism and Energy Needs
08:14 The Impact of Diet Culture on Active Individuals
17:54 The Importance of Matching Energy Intake with Energy Output
20:49 Nutrient Timing and Fueling Strategies for Runners
27:02 Banana Burps and Energy Metabolism
27:27 Understanding Low Energy Availability (LEA) and RED-S
31:28 Fueling for Performance: Avoiding Common Pitfalls
34:03 Intermittent Fasting: Pros and Cons
40:27 Keto Diet: Is It Right for You?
41:30 The Dangers of Calorie Restriction
46:25 Fueling Your Body for Performance
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 374 of the Real Life Runners Podcast, we explore the popular concept of zone two training and dispel common myths around it. We explain why solely relying on zone two is not sufficient for improving running performance. The episode delves into the importance of integrating various effort levels, particularly sprint training, which brings numerous benefits, such as increased muscle recruitment, improved endurance, and better fat burning, especially for women in perimenopause and menopause. Practical tips on safely incorporating sprint training into your routine, the significance of a thorough warm-up, and appropriate recovery strategies are also discussed.
01:33 Defining Zone Two Training
03:25 The Blurry Lines of Training Zones
06:10 Simplifying Training Zones
14:18 The Importance of Sprint Training
21:56 Sprint Training for Women in Perimenopause and Menopause
26:30 The Benefits of Sprint Training
26:55 Balancing Sprint and Zone 2 Training
28:36 Incorporating Sprint Training Safely
33:59 Mental and Physical Hurdles of Sprint Training
41:11 Effective Warm-Up Techniques
45:01 Starting Your Sprint Training Routine
46:58 The Importance of Cool Down and Recovery
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In episode 373 of the Real Life Runners Podcast, we delve into the concept of Mudita—sympathetic joy—and its significance in sports and personal life, emphasizing the importance of genuine joy for others' successes. This episode also highlights key takeaways from Olympic events and commercials, pointing out how these lessons can make us better runners and humans. Additionally, we share insights from a recent business retreat and discuss the balance between competition and compassion, using various Olympic stories and commercials as examples.
01:43 The Concept of Mudita
03:32 Applying Mudita in Running
07:38 Olympic Commercials and Community Support
15:25 Personal Running Stories and Inspiration
24:10 Finding Joy in Every Run
24:51 The Power of Celebration
26:48 The Controversial Nike Commercial
27:31 Winning Isn't for Everyone
29:51 The Mindset of Elite Athletes
39:21 Embracing Mudita in Running
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In episode 372 of the Real Life Runners podcast, we dive into our favorite stories and lessons from the recent Olympics. We discuss inspiring performances from various athletes, particularly in running events, and what runners of all levels can learn from these elite competitors. The conversation spans topics such as overcoming challenges, the importance of fueling and cooling during races, and the power of mindset and self-belief. We also share practical tips for recreational runners, emphasizing the significance of training, preparation, and celebrating achievements. From marathon strategies to individual race tactics, this episode offers valuable insights for enhancing both running and personal growth.
01:00 Olympic Excitement and Personal Reflections
05:24 Body Positivity and Athleticism
10:46 Sifan Hassan's Incredible Feats
17:50 Kenneth Rooks' Steeplechase Journey
26:49 Embracing Excellence: The Power of Preparation
28:34 The Resilience of Jakob Ingebrigtsen
31:39 The Unique Personalities of the U.S. Sprint Squad
35:14 Marathon Strategies: Cooling and Fueling
43:05 The Impact of Course and Technology on Marathon Performance
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In Episode 371 of the Real Life Runners podcast, we discuss how our body's symptoms and signs, like pain and discomfort, are often messages that need to be interpreted rather than squashed or ignored. We explore how to distinguish between soreness and pain, the importance of understanding your body's signals, and the various factors including training practices, lifestyle, and mental stress that can influence these symptoms. We emphasize the need for proper recovery, nutrition, and stress management and advocate a more mindful and holistic approach to health and wellness. We share personal experiences, practical tips, and a checklist to help you identify and address the root causes of your symptoms.
03:08 The Problem with Symptom Squashing
11:36 Understanding Pain and Discomfort
22:39 Identifying the Root Causes
24:38 Understanding the Big Picture
25:53 Impact of Real Life on Training
27:18 Training Load and Recovery
35:28 Importance of Nutrition
39:37 Managing Stress and Anxiety
43:10 Recognizing Body Signals
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What are small details that don’t take a lot of time but make a big difference when done over time? Today we are talking about those things. We draw an analogy to deep cleaning our house, relating it to how small changes and consistent habits in training can significantly impact performance over time. We discuss the integration of mobility work, fueling correctly, and incorporating strides into a workout routine. These 'unsexy' details, though seemingly minor, are crucial for long-term improvement and overall well-being. We encourage you to embrace these small actions to enhance your running results and feeling of wellness.
01:11 Unsexy Details
05:07 The Big Rocks and Small Details Metaphor
06:56 Small Changes with Big Impacts
08:57 The Role of Mobility and Strength
13:36 Incorporating Drills and Mobility into Your Routine
18:52 The Importance of Consistency and Habit Stacking
21:22 The Compound Effect of Small Actions
34:35 The Power of Small Acts in Training and Life
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In this episode of the Real Life Runners Podcast, we delve into comprehensive strategies for running safely and effectively in the heat. We discuss the science behind heat-related challenges, including heat adaptations, cardiac drift, and dehydration. The workshop covers practical tips to maintain consistency, manage effort levels, and protect against heat illnesses.
02:22 Understanding the Body's Response to Heat
07:19 Cardiac Drift Explained
09:26 Heat Adaptations and Sweating
15:06 Heat-Related Illnesses
19:43 Early Signs of Dehydration
27:34 Adapting to Heat: Gradual Increase in Workout Intensity
29:32 Hydration Strategies for Optimal Performance
32:21 Cooling Techniques During Runs
35:06 Hydration and Nutrition: Pre, Mid, and Post-Run
39:08 Choosing the Right Clothing and Gear
44:29 Breathing Techniques for Better Running
49:27 Mental Strategies for Running in the Heat
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In this episode, we delve into the emotional foundation of actions, discussing how all actions are fundamentally driven by emotions, particularly fear and love. We explore how a fear-based approach to running can lead to unsustainable actions, stress, and potential injury, and identify fear-driven motivations in both beginners and experienced runners.
We also highlight how a love-based approach fosters a healthier, more sustainable running practice and overall lifestyle. Running is emphasized as a means to connect with oneself, God, and others. The episode encourages listeners to reflect on their motivations and make conscious, love-driven choices for a joyful, healthy life.
Tune in to learn how to shift your mindset from fear to love and transform your running and life into a more fulfilling and balanced experience.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
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"You either get what you want or the lesson that you need."
In episode 367 of Real Life Runners Podcast, we follow up on last week's discussion about committing to the process by focusing on how to evaluate training outcomes. Regardless of whether you achieve your desired results or not, there's always significant learning to be gained. We talk about the importance of listing training variables such as mindset, consistency, strength training, nutrition, sleep, and stress management and give you a structured approach to assess and improve your training for better long-term results.
00:10 Evaluating Outcomes: Success or Lesson
07:31 The Importance of Mindset in Training
11:42 Consistency and Training Plans
16:11 Nutrition and Its Impact on Performance
20:59 Life Stress and Its Influence on Training
25:45 Exploring Self-Care Beyond Running
26:24 The Importance of Sleep for Performance
29:05 Evaluating Training Results and Making Adjustments
34:48 Sustainable Changes vs. Enhancements
43:00 The Role of Mental Strategies and Coaching
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Stop Second Guessing Yourself: Embrace Your Running Decisions
In this episode of the Real Life Runners Podcast, we discuss the importance of avoiding second-guessing yourself, particularly in running and training plans. Emphasizing the significance of making informed decisions, sticking to them, and giving training plans enough time to show results. We also share personal anecdotes and practical steps to recognize, remind, and recommit to decisions. The episode highlights the masks that fear often wears when it comes to decision-making and offers advice on gaining confidence in your choices and staying committed to your running journey.
03:22 The Importance of Making Decisions
07:12 Gathering Quality Information for Training
10:36 Choosing the Right Training Plan
15:58 Different Paths to Success
22:01 Choosing the Right Mentor
22:17 Overcoming Information Overload
24:01 Making Decisions and Avoiding Indecision
29:53 The Fear of Making the Wrong Choice
33:15 Trusting the Training Plan
41:23 Recognize, Remind, and Recommit
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In episode 365 of the Real Life Runners Podcast, we share personal updates on their training and lives, offering insights that listeners can apply to their own running and overall health. Kevin discusses his recovery journey after surgery and how he gradually reintroduced running, emphasizing the importance of listening to one's body and flexibility in training plans. Angie delves into her research and personal experience with training strategies for women over 40, especially in relation to perimenopause and menopause. The episode emphasizes the significance of enjoying the training process, being adaptable, and maintaining a holistic approach to health and fitness.
04:06 Recovery and Training Post-Surgery
05:55 Balancing Training Plans and Listening to Your Body
12:03 The Importance of Enjoying the Training Process
25:42 Exploring Training for Women Over 40
26:45 The Impact of Hormones on Training
27:58 Challenging Traditional Fitness Advice
28:28 Developing a New Training Protocol
29:45 Balancing High-Intensity and Endurance Training
33:34 The Importance of Enjoyable Training
38:05 Incorporating Strength and HIIT for Women
46:05 Setting Realistic and Enjoyable Goals
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In this episode of the Real Life Runners Podcast, we delve into the importance of proper fueling and nutrition to become a more efficient runner. Topics covered include daily nutrition, pre-run, mid-run, and post-run fueling strategies, and the impact of specific diets and fasting on performance. Emphasizing the need for high-quality whole foods and consistent eating habits, while also addressing common misconceptions and practical tips to optimize running performance through better nutrition.
02:09 Understanding Nutrition for Runners
04:14 Daily Nutrition and Consistency
07:55 Processed Foods and Protein Supplements
11:19 The Importance of Consistent Fueling
12:34 Intermittent Fasting and Runners
20:34 Understanding Hormonal Imbalances in Athletes
21:07 The Debate on Fasted Workouts
21:37 Importance of Fueling During Workouts
22:45 Training Strategies: Fueling for Performance
23:53 Hydration and Fueling Tips
25:54 Adapting Your Gut for Fueling
28:39 Post-Workout Nutrition Essentials
30:19 Balancing Macronutrients for Recovery
39:15 The Role of Daily Activity in Fitness
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Episode 363 of the Real Life Runners Podcast delves into Part 2 of becoming a more efficient runner, focusing on running form. We emphasize the importance of proper running posture, optimal cadence, and correct arm swing. We discuss common mistakes like running too upright or hunched over, overstriding, and excessive arm cross-over, offering practical tips on how to correct these issues. The episode underscores the need for strength and mobility work to support running form improvements.a
00:54 The Importance of Running Form
03:29 Running Economy and Efficiency
06:28 Common Posture Mistakes
13:12 Practical Tips for Improving Posture
23:04 Understanding Overstriding
25:42 Introduction to Cadence
26:13 Calculating Your Cadence
27:20 Improving Running Efficiency
28:45 Avoiding Common Cadence Mistakes
38:11 The Importance of Arm Swing
47:34 Proper Arm Swing Techniques
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In episode 362 of our Real Life Runners Podcast, we discuss how to become more efficient runners by focusing on three key areas: maintaining consistency, incorporating strength and mobility work, and ensuring proper recovery. We address common misconceptions influenced by social media, emphasizing that short-term hacks and shortcuts are less effective than consistent, sustained effort. We advocate for balanced training that includes easy running, strength training, mobility, and regular recovery, highlighting the importance of nutrition and hydration for optimal performance. This episode aims to provide practical and sustainable strategies to help you improve your running efficiency and overall fitness.
00:37 The Myth of Quick Fixes
02:00 Consistency Over Shortcuts
04:25 Understanding Running Efficiency
30:18 Prioritizing Variety vs. Progress in Workouts
30:54 Consistency in Strength Training
31:50 Efficiency Through Routine
33:53 Understanding Rest and Easy Days
39:08 Mental Shifts for Better Recovery
39:59 Balancing Running and Strength Training
47:29 Fueling and Nutrition for Optimal Performance
51:50 The Role of Supplements
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
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In episode 361 of the Real Life Runners Podcast, we explore the paradox of running's duality—how it both matters greatly and not at all. Kevin shares his 100-mile race experience, highlighting the importance of balancing dedication with perspective.
We discuss the need for flexibility in training and dieting, cautioning against rigidity. Referencing 'The Passion Paradox,' we emphasize the balance between passion and life, fostering a healthier relationship with running.
00:40 The Paradox of Running: Matters and Doesn't Matter
04:28 The Importance of Knowing Your Why
08:46 Training and Identity: Embracing the Runner Within
14:05 Balancing Intensity and Flexibility
28:08 Pushing Through Pain and Finding Importance
31:48 The Duality of Growth and Comfort
33:20 Identity and Core Values in Running
39:15 The Importance of Flipping the Switch
46:44 The Passion Paradox and Life Balance
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
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In Episode 360 of the Real Life Runners Podcast, we dive into strategies for making a successful comeback after an extended break due to injury, surgery, or life circumstances.
Kevin shares his personal experience of returning to running after hernia surgery and outlines three key points for a successful return: extending your timeline for return, listening to your body, and not neglecting strength and mobility exercises.
Throughout the episode, we stress the importance of meeting yourself where you are, adjusting expectations, and ensuring progress without rushing the process.
04:03 Kevin's Journey: From 100-Mile Race to Hernia Surgery
06:45 The Road to Recovery: Extending Your Timeline
15:34 Listening to Your Body: Navigating Pain and Progress
23:06 Effort-Based Training: A Gentle Approach to Comeback
26:00 Personalizing Your Comeback: Listening to Your Body
33:11 The Importance of Strength and Mobility in Recovery
37:58 Embracing the Journey: Meeting Yourself Where You Are
41:04 Reflecting on the Comeback Process and Future Goals
Sign up for the workshop at www.realliferunners.com/workshop
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
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In episode 359 of the Real Life Runners podcast, we discuss the importance of including three types of runs in your training regimen to avoid injury, increase motivation, and achieve your running goals: easy runs (L2), tempo runs (L5), and hard intervals (L8). We explain the physiological and mental benefits of each run type, emphasizing the necessity of variation for progress and enjoyment.
Easy runs build aerobic capacity and teach your body to efficiently use oxygen and fat for fuel. Tempo runs improve your lactate threshold and mental toughness, while hard intervals enhance anaerobic capacity and muscle recruitment. We underscore the critical balance between running volume and intensity, and offer strategies for integrating these runs into a balanced training plan.
We also touch on common misconceptions and hurdles runners face in adjusting their training habits, providing encouragement to those seeking to optimize their running through this structured approach.
01:43 Breaking Down the Myths: Why Variety in Running Matters
02:41 The Mental and Physical Barriers to Diverse Training
07:52 Easy Runs Explained: Building a Strong Aerobic Base
24:40 Understanding Tempo Runs: The Key to Progress
30:15 The Science Behind Lactate Threshold and Its Benefits
32:23 Mental Toughness and Tempo Runs
37:49 Introducing High-Intensity Interval Training (HIIT)
45:32 Anaerobic Capacity: Boosting Speed and Power
49:43 Planning Your Training: Volume, Intensity, and Recovery
Sign up for the workshop at www.realliferunners.com/workshop
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
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In this week's episode, we debunk some common misconceptions about stretching for runners. Drawing on my experience as a physical therapist, we discuss how many runners wrongly blame pain and injuries on inadequate stretching. We focus on correcting the top three stretching mistakes: not stretching at all, stretching too much, and stretching incorrectly. We stress the importance of dynamic mobility work over static stretching, offering practical tips to enhance performance, prevent injury, and maintain mobility. I advise on dynamic pre-run stretching and highlight the benefits of dynamic stretching post-run.
02:18 Diving Deep into Stretching: Myths, Mistakes, and Methods
06:05 Understanding Flexibility vs. Mobility: A Key Distinction
10:22 The Role of Stretching in Running and Daily Life
15:49 Starting Your Stretching Routine: Tips and Techniques
21:44 Dynamic vs. Static Stretching: What You Need to Know
22:26 Understanding Your Body's Needs for Stretching
23:51 The Dangers of Overstretching: A Deep Dive
27:58 Addressing Weakness and Misalignment Through Proper Stretching
33:44 Dynamic Stretching vs. Static Stretching: Best Practices
39:29 Maximizing Post-Workout Recovery: Stretching Do's and Don'ts
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this podcast episode, Megan Blacksmith, co-founder of Zesty, shares her transformative journey from extreme running and health complications to discovering the power of Neuro-Linguistic Programming (NLP). Megan discusses the idea that 'success leaves clues' and how to overcome limiting beliefs and patterns in both life and running. She details her personal experiences with postpartum anxiety and depression, triggered by extreme marathon training, and how it led her to explore holistic health, functional medicine, and ultimately NLP. Megan emphasizes the importance of language in uncovering one's model of the world and strategies for achieving one's goals. The podcast highlights how NLP can aid not just in improving running performance but in various aspects of life by uncovering and reprogramming deep-seated beliefs. Additionally, Megan mentions the upcoming habit training event in Dallas, inviting listeners to join and discover how NLP can transform their lives and leadership skills.
Megan Blacksmith is a holistic health coach, Functional Diagnostic Nutrition Practitioner, speaker, NLP Trainer and mindset ninja. She is the co-founder of Zesty and the Becoming Zesty podcast. She trains coaches, practitioners and leaders with the tools for faster (inner) transformation without fighting themselves along the way through Functional NLP, a combination of the principles of NLP, functional medicine and compassionate coaching.
If you want to connect with her, you can find her at the links below!
Habit Transformation Accelerator August 20-21 in Dallas, TX
Website: https://becomingzesty.com/
Instagram: https://www.instagram.com/becomingzesty/
02:12 Megan's Marathon Journey: From Challenge to Change
07:45 The Impact of Running on Health: A Personal Story
13:20 Discovering Holistic Health and Functional Medicine
16:46 Unlocking Potential with NLP: Tools for Transformation
21:49 The Runner's Mindset: Overcoming Subconscious Barriers
25:00 Empowering Change: The Role of NLP in Personal Growth
34:07 Transformative Experiences Through NLP Training
35:45 Personal Stories of Growth and Realization
40:45 Understanding and Applying NLP Beyond Running
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
The episode delves into three primary motivations for running: to challenge oneself, improve health, and for the sheer joy of it, emphasizing how these reasons can evolve over time.
Running serves as a medium to connect with something greater, be it through personal achievement, community, or a deeper sense of gratitude and purpose. Throughout, personal anecdotes and practical advice are shared to encourage listeners to reflect on their own running journeys and embrace the diverse benefits running offers beyond physical fitness.
00:32 5ks and Fruit Snacks
04:06 Finding Joy and Purpose in Running
08:09 Challenging Yourself Through Running
12:28 Getting Specific with Our Health Goals
24:42 The Power of Lifestyle Changes for Long-Term Health
29:03 Understanding Fun in Running: Levels of Enjoyment
41:40 Running as a Gift: Gratitude and Connection
45:41 Expressing Your Potential Through Running
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We explore the multifaceted nature of stiffness in runners. We discuss how stiffness can be both beneficial and detrimental, affecting efficiency, energy transfer, and overall performance. Our perspective emphasizes the importance of understanding the difference between 'good' and 'bad' stiffness, and we offer insights into managing stiffness effectively. Through strategies like resistance training, eccentric contractions, and plyometrics, we aim to empower runners with the knowledge to optimize their performance while mitigating negative effects.
02:56 Good Stiffness vs. Bad Stiffness: An In-Depth Look
08:24 The Causes of Joint Stiffness and How to Combat It
28:10 The Role of Strength Training in Enhancing Mobility
29:01 Functional Strength Training: Beyond the Machines
31:06 When Stiffness is Actually Beneficial: A Deep Dive into Tendons
39:58 Strategies for Improving Tendon Stiffness
47:29 Plyometric Training: The Final Piece of the Puzzle
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Why do 80% of runners get injured? If you are one of the unfortunate many, you know how frustrating and painful running injuries can be. That's why we are diving into the 5 main causes of running injuries in this week's episode to help you avoid some of the common mistakes that sidelines so many runners.
01:28 Exploring the High Injury Rate Among Runners
02:02 Running Injuries vs. Soreness
07:03 Training Mistakes: The Law of the Toos
20:53 The Role of Weakness in Running Injuries
24:44 The Power of Strength Training for Runners and The Effectiveness of Single Leg Exercises
31:03 The Importance of Proper Fueling for Runners
40:07 The Critical Role of Recovery: Sleep and Nutrition
45:08 Life Stress and Its Impact on Running Injuries
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 353, we dive into the significance of leveraging training cycles to boost both running performance and overall health. We explain what training cycles are and why they're crucial, and we guide you on how to make the most of them for ongoing enhancement.
We discuss common pitfalls that runners encounter, such as inconsistency and a lack of variety in training during non-race periods, and offer practical strategies to overcome these hurdles.
We cover various types of training cycles, including strength building, mileage building, and race preparation, outlining the advantages of each and how they contribute to achieving your running goals.
Additionally, we introduce the concept of cycle stacking, emphasizing the importance of planning multiple cycles strategically to attain greater success over time. Our goal with this episode is to empower you with the knowledge and tools needed to break free from the cycle of progress and regression in your running journey, fostering continuous growth in your capabilities.
01:39 Breaking the Cycle of Inconsistency: Why Variety Matters in Training
02:23 The Pitfalls of a Monotonous Routine: How It Leads to Decline
05:36 Beyond Races: The Versatility of Training Cycles for All Runners
11:10 The Art of Progressive Overload: Building Strength and Speed
20:53 Navigating Mileage Building and Strength Training
24:37 The Importance of Listening to Your Body
27:27 Maintaining Speed and Strength During Mileage Building
30:32 The Role of Mobility and Drill Work
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Exploring the Impact of Technology on Running Performance
Today we discuss the double-edged sword of technology in running. We delve into how various devices, like GPS watches, heart rate monitors, and sleep trackers, can both aid and complicate runners' training routines. We emphasize the importance of listening to one's body over strictly adhering to data and discuss the potential stress and disconnection that overreliance on technology can cause. The episode also covers the concept of cumulative fatigue, the benefits of adding a little extra to one's run, and encourages runners to find a balance between using technology wisely and staying in tune with their body's signals.
02:01 The Heart of Today's Episode: Technology in Running
03:54 The Pros and Cons of Running Tech: A Deep Dive
13:52 Heart Rate Training: Accuracy and Alternatives
21:25 The Art of Pacing Without Technology
23:16 The Impact of External Devices on Training
24:14 Navigating the World of Health and Fitness Tech
27:59 Understanding Your Body Beyond the Numbers
35:26 Finding Balance: Using Technology Wisely in Training
40:49 The Simplicity of Health: Beyond Gadgets and Numbers
43:10 Trusting Yourself Over Technology
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 351 of the Real Life Runners podcast titled 'Forced Recovery,' we discuss the importance of recovery for runners and the concept of forced recovery, where neglecting recovery leads to compulsory rest due to injury or exhaustion. We share personal experiences, including Kevin's forced recovery after running the Daytona 100 with a hernia and subsequent surgery.
The episode highlights common mistakes runners make by ignoring recovery and offers insights on how to honor and listen to one's body to prevent forced recovery situations. Encouraging runners to adjust their training plans, take necessary rest days, modify workouts, and prioritize long-term health and progress. We also talked about the upcoming free training class that aims to help runners train more effectively.
03:14 The Misconception of Running Injuries and the Reality of Forced Recovery
09:55 Redefining Dedication: The True Path to Long-Term Running Success
13:27 Adjusting Priorities: A Personal Story of Flexibility and Recovery
19:26 Understanding Stress and Its Impact on Workouts
19:59 The Importance of Connecting and Honoring Your Body
20:37 Deciphering Between Soreness and Pain
24:08 Modifying Training Plans for Long-Term Success
32:05 Learning from Forced Recovery and Making Smarter Training Choices
34:19 Honoring Your Body's Needs for Optimal Recovery
40:11 Closing Thoughts: Train Smart, Honor Your Body
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Dr. Lisa is a physical therapist and run coach that specializes in the prevention and treatment of running injuries, and has helped thousands of runners from across the globe. She's on a mission to inspire and educate runners of all experiences and ages so they can continue running pain free. She is a true believer that movement is medicine.
This episode of the Real Life Runners podcast features an in-depth conversation with Dr. Lisa Mitro, a physical therapist and running coach specializing in preventing and treating running injuries.
Dr. Mitro shares her running journey, beginning with running for stress relief in grad school to becoming a marathon runner. She discusses common mistakes runners make, including issues with pacing, fueling, and training, and how these contribute to performance and injury risks.
Emphasizing the importance of moving at a slower pace, utilizing zone two heart rate training, and proper nutrition, Dr. Mitro reflects on how these strategies significantly improved her stamina, recovery, and overall enjoyment of running. The episode also touches on the mental adjustments required to adopt these healthier running habits and the surprising positive effects they can have on weight management and injury prevention.
If you want to connect with Dr. Lisa Mitro, you can find her at the links below!
Website: www.drlisadpt.com
Instagram: http://www.instagram.com/dr.lisa.dpt/
01:44 Dr. Lisa's Running Journey: From Stress Relief to Passion
04:30 The Evolution of a Runner: Learning from Mistakes
06:51 The Technical Side of Running Injuries and Training
16:46 Turning Personal Challenges into Professional Motivation
19:29 Revisiting the Basics: The Importance of Easy Running
21:54 Discovering a New Approach: Slowing Down
31:32 Fueling Strategies and Weight Loss Insights
40:32 The Power of Mindset and Performance Focus
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode of the Real Life Runners podcast, we discussed the importance of binary actions in achieving various life intentions. We emphasized the need for clarity in stating intentions and then identifying and implementing binary actions that align with those intentions to ensure results. This approach can be applied across different aspects of life, including workouts, personal goals, nutrition, strength training, and overall health. We stress the importance of setting realistic goals and gradually building consistency through success, avoiding being overwhelmed by overcomplication. By answering 'did I do it?' questions with a 'yes or no', runners or anyone can experience progress and success.
00:51 Understanding the Concept of Binary Action
02:31 Applying Binary Action to Running
04:18 The Importance of Consistency in Binary Action
05:37 How to Simplify Your Goals with Binary Action
07:47 The Role of Priorities in Binary Action
10:19 Aligning Your Actions with Your Intentions
24:55 Setting Clear Intentions for Your Training Cycle
26:02 Identifying the Resources Needed for Your Goals
26:13 The Role of Strength Training in Achieving Your Goals
28:28 Overcoming Potential Roadblocks in Your Training
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 348 of the Real Life Runners Podcast, we discussed the four key ingredients for achieving consistency and progress in running. We explain why each of these factors is pivotal to long-term growth and success as a runner. We also highlight the importance of nuanced, individual-specific application of these principles rather than a one-size-fits-all approach, emphasizing that running training is as much an art as it is a science.
00:59 The Importance of Consistency and Motivation
01:28 Four Key Ingredients for Consistency
02:40 The Role of a Structured and Adaptable Plan
10:30 The Importance of Expert Guidance
26:17 The Science Behind Calorie Intake and Performance
28:11 The Importance of Evidence-Based Training
34:45 The Power of Community and Accountability in Training
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we discussed the importance of adapting and adjusting a runner's training plan based on various factors such as missed workouts, upcoming goals, and the runner's experience. Emphasize the importance of understanding the purpose of each workout and suggest ways runners can maintain consistency in their training, even when life's unexpected events get in the way.
We talked about different scenarios in which workouts might need to be rescheduled or skipped altogether, and explained how such decisions are influenced by the runner's priorities and the demands of their life outside of running.
Key concepts include the importance of flexibility, consistent training, and understanding the 'why' behind each workout. We also underscore the value of having a coach to provide personalized guidance and support.
01:38 The Importance of Training Plans Made for You
02:12 The Pitfalls of Generic Training Plans
03:06 The Need for Adaptability in Training Plans
04:32 The Dangers of Over-Adjusting Your Training Plan
05:51 The Role of Consistency in Training
17:44 Adjusting Your Life to Fit Your Training
31:39 The Importance of Expert Guidance
39:36 The Role of Experience in Training Adjustments
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In episode 346 of The Real Life Runners Podcast, host Angie speaks to Lori Duesing, a member of the Real Life Runners Academy, about her inspiring journey from non-athletic kid to runner, featuring her struggle with weight, depression, and self-doubt. Lori shares her experiences of learning to slow down, listen to her body, and develop herself as a runner - all key components of the trainings she's undergone through the academy. Today, despite her initial apprehensions, Lori is a successful athlete and has managed her mental health successfully, too. Having benefited so much from coaching, she is now on the path to becoming a coach herself, aiming to assist other women in body positivity and healthy aging.
01:05 Lori's Early Life and Introduction to Running
02:27 Lori's Initial Running Journey and Challenges
04:56 Lori's Transition from Fitness to Running
06:24 Lori's Struggles with Self-Perception and Running
07:07 Lori's Return to Running and Joining a Running Group
13:07 Lori's Journey with Real Life Runners Academy
17:19 Lori's Transformation and Advice to Other Runners
Connect with Lori!
www.GetUpGirlsLife.com (launching in March)
FB community: Get Up Girls Life
Get Up Girls came from Get Up Off the Couch and lets make some changes to our life so we can live an active life by eating healthy wholesome food and getting movement and self-care into our daily habits.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Many athletes focus too much on short-term results and daily or weekly progress, often leading to a plateau or a rollercoaster of progress and regression. This week, we discuss the importance of having a vision and long-term objectives for your running journey. We highlight the significance of 'value capture', where the value of a goal tends to overshadow the reason for pursuing it. We also emphasize the concept of 'process over outcome', focusing on the steps required to reach the goal rather than just the goal itself. The podcast concludes with the importance of reverse engineering big goals into smaller steps and using 'training cycles' based on strength, mileage, speed, or maintenance to ensure continuous progress.
01:51 The Importance of Having a Long-Term Vision in Running
02:36 The Concept of Value Capture in Running
03:39 The Role of Vision in Sustainable Running
08:01 The Importance of Enjoying the Running Process
16:21 The Concept of Infinite Games in Running
23:12 The Importance of Training Cycles in Running
38:37 Conclusion: Running Your Life
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode of the real-life runners podcast, Dr. Tonya Olson shares her wealth of knowledge on foot care for runners, emphasizing the importance of considering individual needs, terrain, distance, and footwear.
Dr. Tonya Olson is a board-certified doctor of physical therapy who has a long history of working with runners of all disciplines. This year will be her 15th year providing footcare at the Michigan Bluff aid station at mile 55 at the Western States 100 Endurance Run. She is the co-author of the 7th edition of the book "Fixing Your Feet", and has been running ultramarathons since 2005. She has her own mobile physical therapy business based in St. Petersburg, FL, Centaur Physical Therapy.
Dr. Olsen insists on the awareness of the foot's connection to other body parts and its role in a runner's performance. She also recommends runners be proactive to avoid injuries. Tips range from toenail care and the management of callouses to the choice of an appropriate running shoe. Dr. Olson encourages runners to seek expert advice when necessary and to be mindful of putting the right care into their feet.
If you want to connect with Dr. Tonya Olson, you can find her at the links below!
Website: www.centaurphysicaltherapy.com
Instagram: instagram.com/@tonyakolsondpt
Email: tonyakolson@gmail.com
00:05 Importance of Foot Care for Runners
00:38 Introducing Dr. Tanya Olson
00:50 The Role of Feet in Running
01:34 Dr. Tanya Olson's Experience and Expertise
02:21 The Importance of Physical Therapy
04:57 Dr. Tanya Olson's Journey into Foot Care
05:24 The Impact of Terrain on Foot Health
07:23 The Importance of Proper Footwear
08:23 The Role of Physical Therapy in Running
11:14 The Importance of Foot Care in Ultra Running
11:58 The Impact of Footwear Choices on Running
14:21 The Importance of Considering Foot Health
26:10 The Impact of Training Conditions on Foot Health
27:33 The Importance of Proper Footwear for Runners
28:04 The Role of Community in Learning About Running
40:39 The Importance of Addressing Calluses for Runners
51:46 The Importance of Seeking Professional Help for Foot Care
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Understanding the Impact of Daily Movement on Your Running Performance
In this episode, we dive into the topic of how our daily activities and movement outside of running impacts our performance as runners. We discuss the detrimental effects of having a sedentary lifestyle, how daily movement can affect our bodies, and ways to incorporate more daily movement for optimal health and improved running performance. We also tackle the issue of overactivity which can lead to tiredness, soreness, and even injury. You'll get to hear firsthand experiences, and practical advice on achieving a balance between running and daily activities to become better and healthier runners.
Highlights:
02:09 The Problem with 'Checking the Box' of Exercise
03:08 The Importance of Daily Movement Beyond Running
04:20 The Consequences of Sedentary Jobs
05:30 The Impact of Seasonal Changes on Daily Movement
07:11 Understanding Total Daily Energy Expenditure (TDEE)
09:21 The Effects of Sitting on Muscle Shortening
22:39 The Impact of Neglecting Movement
24:05 The Consequences of Too Much Movement
28:15 The Balance of Work and Training
29:21 The Impact of Extra Work on Training
34:00 Practical Ways to Improve Daily Movement
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Have you ever felt like you're running someone else's race, chasing goals that don't quite fit? This week, we get real about the pursuit of joy in running, breaking free from the comparison trap, and tuning into your own personal happiness frequency. Just like finding that perfect radio station in a rental car, we discuss how crucial it is to listen to your own rhythm in running, rather than getting lost in the static of others' expectations.
Sometimes, the path to joy in running takes us on different routes. It's an invitation to redefine what success and fun look like to you in the world of running. Whether you're a marathon enthusiast or a weekend warrior, we encourage you to carve out your personal benchmarks for accomplishment. Remember, the joy of running is as varied and personal as your favorite vacation spot – it's all about finding what fits your life, your goals, and, most importantly, your joy. Join us on this intimate trip down the runner's lane, where every step is a celebration of your individual journey.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Ever find yourself caught in the cycle of constant competition, feeling like races are the only benchmark for success in running? This episode turns the tables on that mindset, guiding runners through the art of setting impactful non-race goals. We carve out a roadmap for maintaining motivation and growth even when the race bibs are tucked away. As we peel back the layers of our running routines, we underscore the importance of acknowledging the natural progression and the sometimes necessary maintenance phases in a runner's journey.
Sometimes maintenance is necessary, especially when facing a health issue that limits your running. These times can be very difficult mentally, and we discuss a recent health issue Kevin is having that is limiting his training.
Lastly, get ready to flex those muscles as we highlight the significance of a 90-day strength-building cycle in your annual training plan. Not only can it pave the way for enhanced performance and longevity in the sport, but it's also your secret weapon against hitting those dreaded performance plateaus. We'll walk you through the strategy of balancing strength training with running, ensuring your regimen leads to powerful breakthroughs. Plus, we touch on the 80/20 training principle and how it can revolutionize your approach to mileage building, setting the stage for peak performance down the road. Remember, your journey doesn't end here; keep the conversation alive by sharing your stories and supporting the podcast community.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What is the difference between ability and capacity?
Running is not just a physical challenge; it's a journey of the mind and spirit that demands as much mental strength as it does physical endurance. In our latest podcast episode, we explore this intricate dance between mind and body, delving into how we can break the chains of self-doubt and unleash our true potential.
We make a critical distinction between ability and capacity. These two concepts, though often used interchangeably, are vastly different in the realm of running and personal growth. Ability refers to the skills and proficiency you possess at any given moment, the result of your training and experiences up to that point. Capacity, on the other hand, is the potential within you, often untapped and boundless.
We believe that capacity is infinite; if you can dream it, there's a path to achieve it. This realization can be liberating, allowing you to dream big without the constraints of your current ability.
However, it's crucial to understand that your current ability might be limited. The key to progress is training within your ability while slowly expanding it to reach your capacity. We see many runners train above their current level, leading to injury and disappointment.
To avoid this, we discuss how to set intelligent, incremental goals that respect your body's limits while challenging you to grow.
Join us and don't forget to let us know your thoughts over on Instagram!
There's still time to join the 5 day challenge: www.realliferunners.com/challenge
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Ever find yourself caught in the trap of "I always" or "I never"? We're tearing down the walls of self-sabotage that keep us from reaching our true potential in fitness and beyond. Join the battle against those sneaky habits that prevent our progress and discover the importance of specific recognition and the redefinition of success. Together, we're rewiring thought patterns to align actions with goals, all while keeping judgment at bay.
This episode isn't just about running; it's about constructing a life where we hold the reins to our own behavior. By analyzing the roots of procrastination and the often-overlooked patterns of inaction, we carve out a path to new, constructive habits. We're throwing shame and guilt out the window and replacing them with an objective lens that cultivates growth. It's a candid discussion about how the stories we tell ourselves can either be our downfall or our roadmap to a version of ourselves that's been waiting to hit the ground running.
We're not stopping at just identifying the problem. We're stepping into the shoes of who we want to become—literally. Assuming the identity of a runner before the starting gun has profound effects on our mindset and actions. As we sprint through the concepts of identity and the flexibility of our goals, we illustrate how adaptability can lead to a fulfilling experience, regardless of the finish line. Tune in to episode number 339 of the Real Life Runners podcast and take the first step towards outpacing self-sabotage once and for all.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Embark on a journey to elevate your running game with the Real Life Runners podcast, where we unravel the essential elements of a well-crafted running plan. This isn't just about setting a goal; it's about the intricate dance of organization, injury prevention, and consistent progress, whether you're eyeing the finish line or simply seeking improvement. As your faithful guides, we reveal the pitfalls of medium-effort runs and the triumphs of a plan that truly resonates with your life, your abilities, and your ambitions.
Let's get real about the struggles of balancing our passion for running with the chaos of daily life. In a heart-to-heart conversation, we delve into how a structured plan isn't merely a schedule—it's a compass that navigates us through the distractions and maintains our focus on health and fitness goals. We share personal anecdotes and the emotional highs and lows that come with juggling priorities, offering solace in the form of long-term planning and the art of compromise.
As we lace up for the grand finale of our chat, we tackle the paradox of planning meets life's spontaneity, particularly when prepping for a half marathon. We share the secrets to keeping your training palate diverse and delectable, mixing speed workouts with those steady, tempo runs, and the savvy tweaks that keep you on track amidst a hectic schedule. Whether it's juggling long runs or modifying sessions, we're here to help you find the sweet spot between rigorous training and the flexibility life demands, ensuring those less appealing workouts don't fall by the wayside. Tune in for an episode that's packed with insights to keep your running routine as consistent as it is effective.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
How do you prepare for a 100-mile ultramarathon, both physically and mentally? How does the role of a dedicated and supportive crew play into the success of such a harrowing race? Join us as we unravel all this and more in an emotional and inspiring account of Kevin's triumphant finish in the Daytona 100 mile ultra-race.
This episode is an intimate look into Kevin’s journey, from his personal battle with epilepsy to the community of ardent supporters who rallied behind him. We share candid moments from the race - the grueling fatigue, the iron will that kept Kevin going, and the role of a crew chief in maintaining the runner's spirits. We also explore Angie's crucial part as the crew chief, juggling an array of emotional and logistical responsibilities. Along the way, we answer your most asked questions, shedding light on the intricate details that make up such an endurance race.
We take you through the euphoric highs and testing lows, from the expert panel's insightful preparation tips to an amusing water bottle mishap. Experience the raw, unfiltered emotions that come with crossing the finish line after 24 hours of relentless running. We also touch upon the importance of authenticity, running without filters, and how it leads to a deeper connection with oneself. Finally, we reflect on this incredible feat, what it means for epilepsy awareness, and how it propels us forward to our future races. You don't want to miss this heartfelt recount of resilience, determination, and community support.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Do you ever wonder how ultra runners fuel their bodies for a 100-mile race? Join us on an exploration into the world of ultra running with special focus on Kevin's upcoming Daytona race. We delve into the importance of carb loading and hydration, discussing strategies that can help you become a physically and mentally stronger runner.
We’re not just fixating on the physical aspects of running, but also examining the mindset needed to undertake such extreme challenges. Drawing from personal experiences, we illustrate the journey to Kevin's first 100-mile attempt at the Keys 100. Guiding you through the process of setting and achieving audacious running goals, we offer insights on how to set big goals and start to go after them.
Not one to shy away from telling it like it is, we share our experiences with failed race goals and the lessons learned from them. We also discuss the importance of having a supportive community and how social media can be a powerful tool for rallying support, using the example of our Instagram drive for epilepsy awareness. So, buckle up for an inspiring journey into the world of ultra running, loaded with actionable tips and motivating stories to help you conquer your running goals.
If you'd like to support Kevin's race and help us raise money for epilepsy education and support, go to:
www.kevin100.com
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Running after having kids can feel like an uphill battle, but it doesn’t have to be! Join us as we chat with Dr. Katlyn Lennemann, the founder of Run Resilient, who shares her personal journey of getting back into running post-childbirth. Katlyn’s experiences and insights shed light on how to make the transition simple and enjoyable, rather than a punishing exercise.
We take a deep-dive into the importance of maintaining fitness during pregnancy, and how it sets the stage for returning to an active lifestyle postpartum. Dr. Lennemann emphasizes the importance of patience, balance, and not rushing the process. Together, we address the mental shift that occurs when transitioning back into running and how the experience changes our relationship with this sport. Remember, it’s not about comparing yourself to others, it’s about setting realistic goals and focusing on the progress you’re making.
Running isn’t just an exercise, it’s a form of self-care for moms. We discuss how to strike a balance between motherhood and personal health, and the importance of having a support system. Katlyn offers her tips on consistency, strength training, and the grace to navigate the transition. We end on a note of encouragement for all mothers looking to find joy and energy in both running and motherhood. This episode is filled with advice, shared experiences, and plenty of motivation to kick-start your running journey. Tune in and let us help you find your stride!
Katlyn is a physical therapist who found running in hopes to fill the void of a collegiate volleyball career. Inspired by conversations with other women in race corrals and runners she met in her practice as a physical therapist she became hooked. In her return to running after becoming a mom she discovered training required a more thoughtful approach. She founded her coaching program, Run-Resilient, as a way to use her clinical and personal experience to help other runner moms overcome plateaus and barriers in training to reach their running goals without burnout or injury.
If you want to connect with Katlyn Lennemann, you can find her at the links below!
Website: https://www.run-resilient.com
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Ever wondered how to safely bend the rules of running training to increase both speed and mileage simultaneously? Well, you're in for a treat! Join us as Kevin, your host and passionate runner, shares his unique approach to preparing for the grueling Daytona 100 race. His strategy defies conventional wisdom by boosting mileage by 5-10 miles per week and involves a delicate balance of hard training and necessary rest. Gain an inside look at the tapering process, the vital role of sleep, and the importance of listening to your body.
Now, imagine tackling this intense training while championing a cause close to your heart. Kevin isn’t just running for the finish line; he’s running to raise awareness for epilepsy. In this chapter, we discuss the mental and physical hurdles of training for an ultra marathon, setting achievable objectives, and staying motivated. We invite you to join us on this journey, not just as passive listeners, but as active supporters. Why not sponsor Kevin's race and join the fight against epilepsy? Get ready to be inspired to run your own life, your own way.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
This Thanksgiving, we're talking turkey trots, frost-kissed college days, and the pure thrill of pounding the pavements. We're also sharing some of our own personal stories, and even our listeners' experiences. You'll get a snapshot of the funny, challenging, and even downright weird world of running. Get ready to learn, laugh, and maybe even waddle a little in your turkey trot costume!
Who says running is all about fierce competition and punishing pace? Sometimes, it's just about letting loose and enjoying the ride. We'll be discussing the importance of striking a balance between serious goals and good old-fashioned fun. Discover how shifting your perspective can help you appreciate the different aspects of running, be it speed work, endurance runs, or just a leisurely jog around the park. More importantly, we’ll talk about celebrating our ability to run, especially in the face of adversity. So, whether you're a casual jogger or a hardened marathoner, it's time to find joy and gratitude in every stride!
As we lace up our trainers and hit the road, we'll also be taking a deeper look at the mental and emotional aspect of running. We're peeling back the layers, exploring the importance of appreciating the process and not just the result. Hear our personal stories about the power of gratitude, even in the face of challenges. We’ll also discuss how being grateful for our journey, not just for reaching the finish line, can significantly enhance the running experience. So join us, let's celebrate the miles covered, the obstacles overcome, and the person we are becoming. Let's learn to run our lives with gratitude!
Sponsor Kevin's 100 mile race here.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Join us this week as we unravel Kevin's recovery after an intensive run-weekend comprising of a 20-mile and 28-mile run.
To sponsor Kevin's 100 mile race, click here.
We understand the sheer importance of refueling with high-quality protein and calories, and how this dynamic changes when fueling for a grueling 100-mile race. Kevin's physical and mental preparation opens up intriguing insights into the world of endurance sports.
Unveiling another layer to this narrative, we delve into the intriguing realm of nutrition and fueling for optimal performance in endurance races. Kevin shares invaluable nuggets of wisdom, from maintaining strength and mobility to managing sickness and injury, while keeping hia eye on the prize. We talk about the pivotal role of nutrition - think substantial meals and strategic snacking - to keep the fire burning during these intense training sessions. This conversation extends beyond general health guidelines, offering a tailored approach to nutrition and fueling for endurance training.
To sponsor Kevin's 100 mile race, click here.
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
How often have you laced up your running shoes and set off alone, believing that running is a solitary sport? Prepare to have your perspective shifted as we uncover the multitude of support systems that surround every runner and how they fuel our motivation and consistency. Whether it's a running buddy who matches your pace or a virtual connection that forms a deep bond, every runner benefits from a network that understands the unique intricacies and sheer effort of the sport.
Join us as we navigate through the myriad of support systems and coaching options available within the running community. We shed light on the significant contributions of friends, family, mentors, and coaches to your running journey. We'll also discuss the importance of discerning the source of advice and differentiating between what works for some and what works universally.
As we conclude, we invite you to consider the diverse forms of support within your circle of influence. Discover how even those who may not grasp the details of running, or even an adorable pet, can offer encouragement and understanding. We'll also share tips on how to find running support, connect with running clubs, and how to leverage virtual tools to keep you motivated, encouraged, and accountable. So tie up those laces, hit the pavement, and remember, you're not alone in this run. Let's connect and cultivate a running support system together on the Real Life Runners podcast.
Support Kevin's 100 mile race by clicking here.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What does it REALLY take to train for a 100-mile race, and how can such a feat contribute to a cause worth fighting for?
Sponsor Kevin's 100 mile race by clicking here.
Join us as we accompany our co-host, Kevin, on his vigorous journey to conquer the Daytona 100, a monumental 100-mile race in Florida. Not only does this episode offer a breathtaking exploration of stamina and benevolence, but it also illuminates how Kevin's ambitious venture raises awareness and support for those living with epilepsy during National Epilepsy Awareness Month.
See endurance running in a new light as we dissect the process of preparing for ultra races, using Kevin's journey as our guide. We'll shed light on the significance of a robust base before embarking on ultra races, the mental and physical hurdles of racing against the clock at each aid station, and Kevin's goal of clocking 200 miles monthly for a year. You'll appreciate how his objectives have evolved throughout his training cycles and how he buckled down for the race in the last four months.
From hydration to training at varied times of the day, from fueling strategies to weather prep, we've got you covered. We highlight the critical role strength training plays and discuss potential issues that might surface during a 100-mile race. Remember, it's not merely about crossing the finish line, but the journey and dedication that lead up to it, and the noble causes it underpins. As we wrap up, we tap into the mental fortitude required for a 100-mile race and how to manage the fears that come with it. Kevin's tale is not only about endurance but also about empathy, and that's a race worth running.
Sponsor Kevin's 100 mile race by clicking here.
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Tis the season to keep running! As the holidays approach, it’s easy to let festivities throw us off our fitness track. But what if I told you that you could maintain your running schedule and still enjoy your favorite holiday traditions? This episode promises to guide you on how to prioritize your running routine without missing out on the holiday cheer.
We kick off by sharing strategies on how to balance your training with holiday celebrations and juggle your fitness goals alongside festive obligations. We discuss common pitfalls and misconceptions, like assuming you don't have enough time to run or sticking to the same workout schedule despite the holiday rush. We offer practical solutions like learning to say no, setting boundaries, and adjusting your training program to accommodate holiday events. All while keeping your running shoes laced up and your holiday spirit high!
As we navigate the festive season, we emphasize the importance of planning workouts around your holiday itinerary. Expect useful advice on how to be realistic and flexible with your workout plans, considering factors like travel, family time, and holiday activities. We stress the importance of being ready to adjust your plans, avoiding overcommitting, and seeking help when you need it.
We conclude the episode with a celebration of overcoming limits, as we share the inspiring story of Kevin's race to raise money for the Epilepsy Foundation. Lace up, tune in, and let's dash through the holiday season together!
To support Kevin's 100, click here.
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What if strength training was the secret weapon to supercharge your running performance and shield you from injuries? You've laced up your trainers with us, your hosts Kevin and Angie Brown, and now we invite you to journey with us into the world of strength training, specifically heavy lifting and plyometrics. We're here to debunk the complexities of these two training methods and offer practical advice on how to safely incorporate them into your running routine.
First on the list is heavy lifting, a training method that has shown to be a runner's best friend. We delve into how heavy lifting not only strengthens and develops your muscles, but also enhances your running economy. We also shed light on how weightlifting can correct muscle imbalances that lead to inefficient running styles and injuries. But, we don't stop there. We also venture into plyometrics, a workout style that can add some serious power to your runs, and discuss how it beautifully complements heavy lifting.
This episode is crammed with insights on plyometric benefits like heightened proprioception, which can help you seamlessly traverse the toughest terrains. Plus, we touch on the advantages of cross training, and how it can provide a much-needed break from the repetitive nature of running. If you're keen on powering through your runs, reducing fatigue during long distances, and refining your running technique, we promise this episode will be a game-changer. And remember, if you ever need help with your training plan, we're just a message away!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Are you ready to redefine your relationship with pain? Take a deep breath, lace up your running shoes, and join me as I venture into the often misunderstood world of chronic pain in runners with my guest, Dr. Tawny Kross. Together, we pull back the layers on the complexities of pain, debunking myths and illuminating hard truths about pain and running. As we unpack the personas of the 'pusher', 'ignore', and 'manager', we bring to light how these approaches to pain could inadvertently lead to more chronic issues.
Dr. Kross takes us on a fascinating journey into the realm of the mind-body connection and its intricate role in chronic pain. Don't be fooled; positive thinking alone isn't the magic bullet. Instead, we delve into the pivotal role our subconscious minds play in our overall pain experience and how lifestyle choices and pain management styles can potentially alter our pain trajectory. Whether you've been a runner for years or are just starting your journey, this conversation promises to be eye-opening.
We provide tangible tips to manage chronic pain, focusing on altering internal and external factors to minimize our bodies' stress response. From the importance of deep breathing to the surprising influence of nutrition, we offer a fresh perspective on your running journey. We also touch on Dr. Kross's free Facebook community group, a fantastic resource for all listeners, and the upcoming workshop inside the Academy, ideal for those wanting to explore mindset and subconscious work in a supportive environment. Tune in and prepare to change your perception of chronic pain in runners.
Dr. Tawny Kross is the founder of The BodyMind Method, which is the system she implements to take business-minded moms with chronic stress and chronic pain out of pain and survival mode so that they can thrive at work and at home.
She graduated with her Doctorate in Physical Therapy from Duke University in 2013. Her journey as a chronic pain specialist and coach evolved from nearly a decade of practice at a veteran's hospital. Because of the complex histories and physical and sexual traumas many veterans have, in order to better serve and help them heal from chronic pain, Dr. Kross grew her practice, knowledge, and breadth of expertise to include nutrition, hypnosis, guided imagery, mindfulness, pain neuroscience education, breathwork, mind-body practices, and more.
If you want to connect with Dr. Tawny Kross, you can find her at the links below!
Website: drtawnykros
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Let's face it, running more doesn't always translate into running better. That's one of the big myths we're busting today as we expose the truth about effective training strategies for runners. From strength training to setting realistic goals, we're unpacking some bad running advice out there and understand what to do instead. You'll walk away with a fresh perspective on how to optimize your running performance.
We're talking goal-setting, stretching, and the secret sauce to avoiding injury. Plus, we're diving into the world of 'food doping' and why fueling your body even on rest days is crucial for your running game.
Finally, we're taking a hard look at HIIT versus strength training, particularly for runners. While HIIT is often marketed as a fast track to fitness, we're challenging that notion. We're all about functional strength training, focusing on the quality of movement and building muscle power. So whether you're a seasoned marathon runner or you're lacing up your shoes for the first time, today's episode is a must-listen. As always, we want to hear from you, so don't hesitate to share your experiences, your triumphs, and even your fumbles. After all, we're all in this race together!
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Grab your free Strength Guide for Runners here.
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Grab your free copy of the Running Snapshot by clicking here.
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Feeling fatigued, sore, or experiencing pain after a run? You're certainly not alone. On today's Real Life Runners podcast, we're diving into understanding these discomforts and how to manage them for a better running experience. We break down the difference between fatigue, soreness and pain and discuss how recognizing these signals can help in making informed decisions about your running progression. We're all about effort-based training and believe that while running should be comfortable most of the time, embracing discomfort can lead to progress.
It’s easy to ignore fatigue, but we share how to recognize when your body is crying out for more rest and recovery. We also explain how fatigue can manifest as an aching or burning sensation during a run.
We then navigate through the topic of muscle soreness and stiffness, offering practical tips on staying active to alleviate discomfort. We clarify the difference between stiffness and soreness and the role of post-run recovery in reducing them. We also discuss how to encourage your body’s natural repair process. Lastly, we explore when discomfort might signal a serious injury and when it's okay to push through. So tune in for an episode jam-packed with insights, tips, and advice to boost your running journey. Remember, understanding your body is the first step towards a more effective and enjoyable running experience.
Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
Grab your free Strength Guide for Runners here.
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Grab your free copy of the Running Snapshot by clicking here.
Come find us on Instagram and say hi!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What's the difference between a hobby and a lifestyle? Step into our world where we view running as more than just a physical exercise - it's a whole way of life. We're breaking down barriers and challenging conventional ideas about what it means to be a runner. It's not about times, distances or medals; it's about the mindset, grit and determination that comes with identifying as a runner.
Have you ever caught yourself scoring your performance, feeling defeated when the metrics don't meet your expectations? We're flipping the script on that! We're championing effort over results and showing you why the journey is just as important as the destination. Plus, we're tackling the silent hurdles that could be affecting your performance – from stress management to lifestyle choices. We're shedding light on how you can lead a balanced life that optimizes your running performance without straining your mental or physical well-being.
Then there's the question of food. Are you eating for health or performance? These two goals may not always align, and we're here to guide you through it. We're talking about how to fuel your body with the right nutrition to meet your running goals. And in the spirit of embracing a multi-faceted identity, we're not just inviting you to identify as a runner. We're encouraging you to explore how running can feed into your other identities and how it can enrich your life experience. So strap on your running shoes, it's time to redefine what it means to be a runner and start living the running lifestyle.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Imagine being able to run faster and more efficiently as you age, defying the common belief that growing older means deteriorating physical abilities. This episode is dedicated to challenging those misconceptions and revealing how age, far from being a barrier, can enhance your running journey. We delve into the science behind aging and running, discussing how hormonal changes can influence running performance and why the narrative around aging and decline needs to be rewritten. From runners in their 80s, 90s, and 100s showcasing impressive physical capabilities to the resurgence of women’s running post menopause, we offer a fresh perspective on age and performance.
As we age, our bodies, minds, and lifestyles evolve - and so should our approach to running. Rather than pushing harder and doing more to clock faster times, we advocate for a shift in mindset and training routines. We offer advice on how to adapt your training program in line with your age, stressing the importance of the stress-rest cycle in achieving optimal running performance. We also explore how our motivations for running might transform as we enter our 40s, and emphasize that this evolution is not just acceptable, but an exciting part of the journey.
But it’s not just about the running. We also tackle the crucial role of nutrition in supporting your performance, offering insights on how to adapt your dietary habits as your body changes with age. We tout the benefits of an effort-based training approach, enabling you to find your ideal running pace without being a slave to the watch. Moreover, we present the value of a run-walk program as a sustainable long-term strategy, demonstrating that it’s possible to maintain, if not improve, your pace while prolonging your running career. By the end of this episode, we promise you a redefined view on what it means to be a runner over 40! Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player
Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Are you ready to redefine the concept of what's truly "hard" in life and how it impacts your health and wellness? Brace yourselves as we shatter the myth of immediate gratification, urging you to push boundaries and highlight the long-term implications of your health decisions. We promise, this riveting discussion will empower you to take control of your choices, and create a healthier you, one choice at a time.
Imagine a life where the pain of discipline is preferred over the pain of regret. We navigate through the challenges of maintaining a healthy lifestyle amidst the hustle-bustle of daily life. Exercising, eating healthy, and ensuring ample sleep - all might seem hard in the short-term, but our enlightening dive into the realm of health choices emphasizes the long-term benefits, reminding you of the far heavier burden of disease in the absence of such choices. We also expose the pitfalls of our culture's infatuation with instant gratification, instead promoting the delayed satisfaction that comes from sticking to a healthy routine.
As we conclude this transformative journey, we reflect on how the choices we make today drastically shape our future. Pondering on various real-life examples and case studies, we underline the implications of our health choices, and how they can lead to physical limitations in the future. Most importantly, we shed light on the immense power of choice, and how it can mold a healthier, happier you. So, tune in to this episode of "Choosing Your Hard" and be inspired to take control of your health and fitness journey today! This isn't about opting for an easier life; it's about choosing a life that's worth the hard.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Can I run when I’m sick?It’s a question that all of us will ask ourselves at one point or another.
Today, we are going to take a look at this question to help you figure out when it’s best for you to run or rest when you’re feeling sick. There are two big mistakes that runners make: many often push through instead of resting, thinking they’ll lose fitness, or on the other hand, they cancel their run at the first sniffle. Both of these can lead to not seeing the progress they want, or worse, prolonged illness forcing you to take longer to come back.
Highlights of the episode* Should I run when sick? * Learning to take a break as a runner * Should a complete break occur, or is adjusting even an option? * How can you adjust if you’re sick?
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Why do you want to chase that goal? We often think that we need a deep reason, and while that can be helpful, sometimes it’s just fun to see what we are capable of. Many runners notice that they are feeling unsatisfied with their running for some reason, and it could be because they are setting goals that are too small. We as runners like to be challenged, so if we are setting small goals that we know we can accomplish, it makes sense that we could be feeling some of that disconnect.
So what should we do? If we set goals that are too big, we might not accomplish them, but if we set goals that are too small, we might end up feeling empty or unsatisfied. Let’s dive in to today’s episode and talk this one out.
Highlights of the Episode:
- Why goals are important
- 2 ways to look at setting goals:
- Because you can
- To see if you can
- The excitement of chasing a goal you might not achieve
- Why we would chase goals that aren’t guaranteed
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
People often set a goal or talk about what they want to accomplish, but something gets in the way. Sometimes they take the wrong actions that lead to the wrong results, and sometimes they don’t always follow through with the actions necessary to achieve their wanted results.
In today's episode, we want to help you understand how to create the results you want in your running and your life by understanding the deeper roots of our actions (or lack of actions). Once you know the root of it all, you can start taking small steps towards the results that you want in your running (and the rest of your life!)
Highlights of the episode:
- How action or inaction creates results
- The root cause of our action or inaction
- How to start seeing progress today or this week with one small shift
- and more!
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What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!!
Interested in our coaching program? Check out our coaching options here.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Dr. Shannon Ritchey is a former physical therapist and the owner of Evlo Fitness. Her goal is to educate about exercise physics, metabolism, and neurology to help people make more informed and effective decisions about fitness.
Highlights of the Episode:
- Why rest and recovery are so important for our fitness
- How strength training can help us to run longer
- The Constrained Total Energy Expenditure Model and how calories in does not equal calories out during exercise
- and so much more!
Connect with Shannon!
- www.evlofitness.com
- Instagram: @dr.shannon.dpt
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!!
Interested in our coaching program? Check out our coaching options here.
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Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What if you could get faster by running easier AND feel better in the process?
I can teach you how.
In today's episode I will teach you:
- what is effort-based training
- why is it so important
- how you can incorporate it into your training for the best results
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Check out our coaching options here.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Running, just like life, is 50/50. There’s good and bad. Happy and sad. Strong and weak. This is inevitable, so the sooner we embrace the 50/50, the more connected to ourselves and our running we will be.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
People often think that “more is better” but sometimes it’s not. Sometimes more is just more. And sometimes more is actually worse. More can often lead to improvement, but too much can also lead to injury, burnout, and exhaustion. There’s a sweet spot for all runners, a place where you are doing enough to challenge yourself, but not overdoing it and breaking yourself down. How do we find that running sweet spot for ourselves?
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster runners. Find her science-based education at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms.
If you want to connect with Elisabeth, you can find her at the links below!
Website: www.runningexplained.co
Instagram: instagram.com/runningexplained
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
At some point in every runner’s life, they are going to reach a point where the question comes up: what if I cannot PR again? Is that as fast as I will ever go? How we handle this question is related to how we have connected with running times throughout our running journey.
The physical nature of running means that eventually the clock will win and you will slow down. This could create frustration, sadness, confusion, anger.
That's why connecting your running identity to a list of distances and corresponding times is a recipe for eventual disaster.
Every runner will find a time when the shiny new PR becomes out of reach, but that does not need to end a running journey. It does not need to extinguish our competitive spirit. It does not need to take the excitement out of running races or the training that goes into a race.
Let's talk about it today!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
How often have you put out a goal and suggested, I’ll give it a shot or I’ll try my best? These phrases sound like we are inspired and motivated but at the same time they also have an excuse built right into them. I tried and it didn’t work out. This phrase is double sided and can help or hurt our training depending on how we use it.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What is the best method to train? With so many gadgets and readings from our training, we have numerous methods for how to design our training plan. Should we use heart rate, set paces, power readings, or lactate levels? Are they related to each other, and which one works the best? Even if I pick a method, how much time should I spend in each zone? Training can become a confusing rabbit hole and this episode is aimed at helping you find a way out of the hole and moving forward on your running journey.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Heat and humidity can change running in many different ways. Today on the RLR podcast, we are going to cover what you need to know to stay safe while you're out on your run.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
It’s summer, and that can mean different things, depending on where you live in the world. For some people, it’s race season, and for others, like us here in south Florida, races are less frequent until the cooler weather returns. No matter where you are, you are dealing with warmer temperatures, so today we want to talk about safely and effectively running in the heat to help you train consistently in the summer months.
In this episode...
- What happens in our bodies during exercise
- Advantages of running in the heat - physiological adaptations
- How heat affects our performance and training
- Humidity and dry heat considerations
- Gender differences with heat acclimation
- Heat-related illness
- 10 tips for running in the heat
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Grab your free copy of the Running Snapshot by clicking here.
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Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Join us live for the Build Your Plan challenge this week. It’s not too late to sign up! Head to www.realliferunners.com/challenge
It’s Day 2! Just the fact that you are here means that you are an ACTION TAKER, and if there’s anything I know from all my years of coaching - Action Takers get results! Just showing up and being willing to try something new is the best first step to achieve anything in your life.
Yesterday was all about bringing AWARENESS to where you are right now and what has gotten you to this place. Before we move ahead, it is critical to get very clear on this, break it down, own it, and take responsibility for it. And remember, taking responsibility is not the same as blame. It means recognizing that the results that we have in our lives are a reflection of the thoughts and beliefs we have chosen and the actions that we have or have not taken.
That's the best news ever because that means if you want a different result, you just have to choose to think and act differently!
If you missed yesterday's training session, you can catch the replay on the Day 1 Challenge page here.
If you’ve performed the running and strength tests, you also have a good idea of where you are right now. Many frustrated runners think that running is just about running and that to get better as a runner, you just have to run more.
They don’t realize that you need to have a plan that includes other things besides running that will help you achieve your goals. This often leads to those aches and pains that always seem to act up when you start to increase your mileage, or those nagging injuries that don’t seem to go away even after time off.
One of the most important factors that we need to include as runners is strength training. We need specific muscles to support us as we run, and when there are weaknesses in these areas, many runners end up with aches, pains, and injuries. We will be talking more about this in our live training today.
Let’s move on to Step 2 of building your training plan…
DAY 2: INTENTION Today we are going to dive a little deeper into your thoughts, your goals, and your why.
So many frustrated runners don’t realize the power that their thoughts have over their running. They think that running should feel hard to be effective and that pushing harder is the way to get faster. Most of their runs feel moderately uncomfortable, and they just try to push a little harder to try to get better.
Unfortunately, this leads many runners to stop improving or to lose motivation. They don’t enjoy running most of the time because it doesn’t feel good. They feel like they should go for a run, but they are just so tired that they can’t find the energy to go because they know it’s going to feel hard. They keep searching for that elusive runner’s high that they hear about but just can’t seem to find. They often think that they aren’t improving because they aren’t doing enough or aren’t pushing hard enough. This way of thinking about running can completely halt your progress.
We also see many people set a goal that they don’t feel connected to or that is not clearly defined. They know they want to get faster, but what does that actually mean? How fast? In what distance? A faster 5k? A faster marathon?
This can lead many runners to feel like they’re never where they want to be, because that goal is never clearly defined. There are very different ways to train for different goals, so your goal must be specific so that you know how to train and you know when you actually achieve it.
Everything we do is controlled by our thoughts. Today, we’re going to show you how your thoughts drive your actions (or inaction), and your actions lead to your results. The way you think about your running and your goals determines the results you have now, and they also determine what is possible for you in the future.
Should runners do yoga? Today, we welcome Alli Louthain to the podcast to talk all about why runners should make time for yoga, and all of the other benefits it adds to our lives.
Alli Louthain has been a motivational speaker and yoga instructor for two decades; spreading "Aloha" (love) wherever she lives. She is a mother of four and owns Isha (ee-sha) Warriors; an online yoga platform specifically designed to uplift, love and inspire teens that can be enjoyed by the whole family. Isha Warriors offers everything from Vinyasa yoga to Chair yoga! Her weekly podcast,"Monday Mindset with Isha Warriors" has a worldwide following and helps listeners live their lives with intention and abundance.
CONNECT WITH ALLI!
Follow @ishawarriors on instagram for daily inspirational quotes and check out www.ishawarriors.com to learn more.
More awesome resources from Alli:
Daily Inspirational Quotes Instagram
Monday Mindset With Isha Warriors Podcast
FREE Intro To Meditation
FREE 10min Visualization
FREE Sleep Help Download
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!!Grab your free copy of the Running Snapshot by clicking here.
Interested in our coaching program? Check out our coaching options here.
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Join the Real Life Runners Training Academy (this week only!)
Enjoy the replay from our monthly Academy workshop: Using Gratitude to Improve Your Running
This week we are doing a new 5 day running challenge. In this challenge, you will learn what you need to eliminate from your training so you can get faster without pushing harder. Most runners think that they need to run more or push harder to get faster, which leads many runners to get injured or not make the progress they want. They are only focused on the miles or the paces, with no consideration of ALL of the other things affecting their results. You're left with a broken body and broken spirit. There are 3 step to totally transform your running, but I am going to lead you through step 1 this week because this step alone can lead to massive transformations in your running.
Today is all about eliminating unrealistic timelines and allowing yourself enough time to achieve the goals that matter to you. It's about choosing the best route from all of the available options. Let's go!
Sign up for the 5 day running challenge here.
Learn more about our coaching program, the RLR Training Academy, here.
This week we are doing a new 5 day running challenge. In this challenge, you will learn what you need to eliminate from your training so you can get faster without pushing harder. Most runners think that they need to run more or push harder to get faster, which leads many runners to get injured or not make the progress they want. They are only focused on the miles or the paces, with no consideration of ALL of the other things affecting their results. You're left with a broken body and broken spirit. There are 3 step to totally transform your running, but I am going to lead you through step 1 this week because this step alone can lead to massive transformations in your running.
Today is about finding the physical and mental RESTRICTIONS and learning how to address them. Let's go!
Download the Running Snapshot here.
Sign up for the 5 day running challenge here.
This week we are doing a new 5 day running challenge. In this challenge, you will learn what you need to eliminate from your training so you can get faster without pushing harder. Most runners think that they need to run more or push harder to get faster, which leads many runners to get injured or not make the progress they want. They are only focused on the miles or the paces, with no consideration of ALL of the other things affecting their results. You're left with a broken body and broken spirit. There are 3 step to totally transform your running, but I am going to lead you through step 1 this week because this step alone can lead to massive transformations in your running.
Today is all about finding and eliminating physical and mental weak spots - let's dig in!
Sign up for the 5 day running challenge here.
This week we are doing a new 5 day running challenge. In this challenge, you will learn what you need to eliminate from your training so you can get faster without pushing harder. Most runners think that they need to run more or push harder to get faster, which leads many runners to get injured or not make the progress they want. They are only focused on the miles or the paces, with no consideration of ALL of the other things affecting their results. You're left with a broken body and broken spirit. There are 3 step to totally transform your running, but I am going to lead you through step 1 this week because this step alone can lead to massive transformations in your running. So let's begin!
Download the Running Snapshot here.
Sign up for the 5 day running challenge here.
Running is not the best way to lose weight. So many people get into running trying to lose weight or get in shape (I’m one of those people!), but today we want to talk about why this is not a good way to look at your running or even to lose weight.
When people run to lose weight, it often leads them to train too hard and only care about burning calories, which leads them to overtraining and actually the opposite of what they want. In fact, many runners tend to actually gain weight, especially if they are training for a longer distance race. This leads to so much frustration and defeat because not only are you not losing weight, but you are also now hurt and exhausted in the process.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Sign up for our 5 Day Challenge: Eliminate to Accelerate here.
Grab your free copy of the Running Snapshot by clicking here.
Interested in our coaching program? Check out our coaching options here.
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
You don't always need to be training for a race to be a runner. In fact, it's a really good thing to take a break from race training to focus on some other things. In this episode, we talk about why it's a good idea to run without a race on the calendar.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Grab your free copy of the Running Snapshot by clicking here.
Interested in our coaching program? Check out our coaching options here.
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Some of you may be solo runners and some of you enjoy running with friends or a running group. Today, we are going to take a look at the pros and cons of running groups, so you can decide if you want to join one or if you’re good flying solo.
Many runners love their groups and can’t run by themselves. Others feel too self conscious, thinking they might slow other people down, so they only run alone.
This leads both types of people to potentially limit themselves in some way and miss out on a really amazing part of running.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Grab your free copy of the Running Snapshot by clicking here.
Interested in our coaching program? Check out our coaching options here.
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
How can you safeguard your body against injury? Today we talk about building layers of defense to help decrease your injury risk and continue running to improve your performance and overall health.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Grab your free copy of the Running Snapshot by clicking here.
Interested in our coaching program? Check out our coaching options here.
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Following a plan is a great way to achieve success in running and any difficult goal you are chasing. Of course, life tends to get in the way of the plans. Sometimes we adjust. Sometimes we miss a day. Today, we want to dive into the topic of adjusting a plan and how fitting it all in is not always the most optimal choice.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
It's race week, and the nerves are starting to kick in. You've been training hard, so how do you best optimize yourself for success on race day? Here are some tips for race week and race day to have you toe the line with confidence.
Always remember - Now is the time to TRUST your training. There is no benefit questioning it at this point. Trust that what you have done is enough, because there is nothing more you can do the week before a race to improve your fitness. The training is done. This week is about resting and getting ready for the big event.
Race week prep
- Common mistakes to avoid
-
What to do
- Clothing
- Shoes
- Food
- Hydration
- Sleep
- Schedule
- Traveling for a race
- Stress
- Mental strategies
Race day
- Getting to the race
- What to do before the race
- Run your race
- Celebrate your accomplishment
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Eliud Kipchoge recently set the world record in the marathon with a blazing time of 2:01:09. It’s a time that most of us can’t even imagine or wrap our minds around. How is that even possible? As Kipchoge just showed us, it is possible.
Kipchoge is known for a saying, “No human is limited.” So the question is, how often do you push your own limits? Do you believe that you are limited? In what ways can you test your limits from time to time to break through and see what’s possible for YOU?
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
So many runners are frustrated because they can't seem to break that PR or PB. They are pushing harder, running more, and still can't breakthrough. Today we will show you the real secret to your next PR/PB, and it might not be what you expect!
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! The Training Academy is OPEN this week! Check it out here!
Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we want to help you bring some joy back into your running journey
Sometimes when runners start to get more serious about running or want to improve, they get so focused on getting faster or running longer that they end up losing some of the joy and the fun.
This can lead to running feeling like a grind, a chore, or something you just have to get through.
So today, we want to talk about bringing the joy and fun back to running because if it doesn't bring joy to your life, why are you doing it in the first place?
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we talk to Beckie, a real life runner with one heck of a story. Beckie was at the peak of her physical fitness when an unexpected turn (in her case, a traumatic accident) derailed her from her healthy lifestyle. She shares her story with us today, and explains how she went from a 6 week coma to regain a new version of her healthy lifestyle.
Here's a little bit about Beckie...
Coach Beckie is a double Masters prepared ACE Certified Health Coach, Fitness Nutrition Specialist, Project Management Professional and CEO of her health coaching business, Build UR Best U, LLC. She is also a former Division I college athlete, personal trainer & tennis club professional with a lifelong commitment to fitness and health. However, in dealing with the aftermath of life taking her down an unexpected turn, she got derailed from her healthy lifestyle. In this episode, Coach Beckie discusses an accident that took place during a triathlon competition (i.e. her unexpected turn) and how she was able to get her fitness and health back on track.
Connect with Beckie:
YouTube: Build UR Best U
FB Biz: Build Ur Best U
IG: buildurbestu
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
As a physical therapist, I have seen or talked to a lot of runners who want me to analyze their running form.
When many runners experience injury, they often blame their running form and want to correct it. But your running form may not be the problem and is definitely not the first thing you want to address when experiencing pain or injury.
Focusing on your running form can actually cause you to waste valuable training time when you could be focusing on more important issues.
Today, we are talking about why your running form might not be the problem and what you need to focus on before you start to alter your natural form.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
As runners we know that we should be setting goals, but so many runners set arbitrary goals with the wrong timelines, leading to frustration and disappointment when they don’t reach them. Today, we want to teach you our goal setting system so that you can set better goals and actually know how to achieve them. So if that sounds helpful, stay tuned.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When watching a race, you can usually see one of two people - the ones that practically (or actually) collapse as they cross the finish line and the ones that cross with a smile on their face and arms up in the air. Today we want to talk about these two runners to help you understand which one you want to be and how your starting line feelings actually have a really big effect on your finish line feeling.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! CHECK OUT THE TRAINING ACADEMY BY CLICKING HERE
Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we are talking about one very common mistake we see so many runners making and 5 signs that you could be making this mistake without even realizing it.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! JOIN OUR 5 DAY RUNNING CHALLENGE BY CLICKING HERE!
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Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we talk to Kristi Goode, a certified macro nutrition coach, who tells us about her personal journey figuring out how food was affecting her body. She talks about how to play a food detective to figure out how different foods may be affecting our bodies, and helps us to understand how to tailor our nutrition for our individual needs.
A little more about Kristi...
Kristi Goode, RN, BSN, Certified Transformational Macro Nutrition Coach
Kristi began her coaching journey as a certified 21 Day Sugar Detox Coach to help others bust sugar & carb cravings. She found that she loved working 1:1 with clients and has expanded her nutrition education by becoming a certified nutrition coach through Precision Nutrition along with becoming a certified Transformational Macro & Fitness Coach. Now, she can help clients reach their nutrition goals and find sustainable weight loss by focusing on the whole person and coaching from the inside out.
Website: Love Livin’ Low Sugar
IG and TikTok: @lovelivinlowsugar
Email: kristi@lovelivinlowsugar.com
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! JOIN OUR 5 DAY RUNNING CHALLENGE BY CLICKING HERE!
Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When looking to make improvements to our training, we often fall for the shiny object. We want the workout we can post on social media. We search for the magic bullet paces for training. We buy the special shoes. We seek out the incremental gains. What about the big blocks we neglect because we are too focused on the finishing touches? Are you getting the best bang for your buck?
It’s important to know how to optimize your training by focusing on the things that will give you the most significant gains. The mistake so many runners make is focusing on the wrong things. They tend to waste time and effort focusing on the small things that will move the needle a fraction of a percent before focusing on the larger things that will lead to a 20-50% improvement. This leads to a lot of frustration and slower progress. Instead of focusing too early on the details, take the time to get clear on the larger items you need to address to help you achieve your goals faster.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! JOIN OUR 5 DAY RUNNING CHALLENGE BY CLICKING HERE!
Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
With the summer in full force, we've been getting a lot of questions about running in the heat. Today we break down some of the most important things you need to know to run safely during the summer or any other hot time of year.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we are going to talk about how to set yourself up for race success through base building, and it may not be what you think. Many people think that base building just means running more miles, but this is an incomplete idea that ignores other aspects of your running foundation. This often leads to sub-optimal performance, frustration over lack of progress, feeling exhausted, or not peaking at the right time for the best race performance. There are 3 things you must keep in mind when building your base for a race, so if you want to know what those are, check out today's episode.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We are going to talk about one emotion that every runner experiences, frustration. So many runners think that frustration is a bad thing. They think that they shouldn’t be feeling frustrated, feeling frustrated means that they’re doing something wrong, and that they’re not going to achieve their goals. This can lead to doubting their ability, jumping from plan to plan, and allowing short term setbacks to derail them from long term goals .
But what if we start to see frustration as part of the process?
We want to give you 3 steps to start to process frustration so you can use it instead of fight it.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
John Steinbeck once said, “...to find where you are going, you must know where you are.” In this episode, we will show you the importance of knowing exactly where you are in 4 different areas that affect your running so that you can move forward confidently towards your goals.
The mistake that many people make is not knowing exactly where they are right now. They assume their current point based on past experience or on wishful thinking, which are usually not accurate.
This can lead to either overtraining, which leads to fatigue and injury, or undertraining, which leads to lack of progress and satisfaction.
This is why knowing where you are right now is critical for your success. There are 4 areas that you need to assess, so if you want to know what those are, stay tuned.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Interested in our coaching program? Get on the waitlist here!
Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we tackle a thought that might unconsciously be driving some of your training, show you how to unwind it and release it, so that you can move forward in your running with joy, excitement, and purpose. The mistake that we see so many runners making is thinking that running is a form of punishment or misery that they “HAVE” to do for one reason or the other. This leads them to always feeling not good enough or feeling like they have something to prove, which can lead to lack of motivation and satisfaction with running and also lack of progress. Today, we will show you that running does not have to be punishment, and even if you don’t realize it, you may have some unconscious thoughts that could be driving your actions. So if that sounds good to you, stay tuned.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Come find us on Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in our coaching program? Get on the waitlist here!
Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In today’s episode, we are talking about the different types of runs that you need to be incorporating into your training and why each of them is important for you to improve as a runner. So many runners just go out and run, without a plan or structure, and end up doing most of their runs at an effort level of about 5-6/10. This can lead to lack of progress, decreased motivation, fatigue, and even injury. There is an entire method to structuring a training plan that we teach inside the RLR Training Academy, but today, we want to help you understand the importance of incorporating different kinds of runs into your training.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What does nervous system regulation have to do with running? Turns out, pretty much everything. Our nervous system is working 24/7 and is the driver of all of the results we have in our lives. With our busy and hurried lives today, our nervous system can become dysregulated, and many people are stuck in a heightened sympathetic state. This can lead to burnout, fatigue, and pain, all things that tend to limit runners in the pursuit of their goals. In today's episode, Ariana Fotinakis helps us to understand how our nervous system controls everything in our lives, especially in our running, and gives us tools that we can use to help to re-regulate our nervous systems, reduce fatigue and burnout, and improve results in our running.
Ariana Fotinakis is a life coach and breathwork facilitator. She takes a holistic approach when supporting her clients by blending science, spirit, and soul. Ariana believes that every single person on this planet has something special the world needs, and that when we are well-supported and well-taken care of, we become better-equipped to share those gifts.
Connect with Ariana!
https://arianafotinakis.com
https://instagram.com/arianafotinakis
https://www.youtube.com/channel/UC4t2rpsLQF4P01zQTl5bz5w (there are a few videos related to breathwork & the nervous system here)
What are your thoughts?? Come over to Instagram @realliferunners and let us know! And be sure to tag @arianafotinakis as well!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
So many runners are limiting themselves without even realizing it. In races of nearly every distance there are clusters of runners finishing around the even numbers? Half marathoners cluster around 2:00, but also 1:50 and 2:10. Marathon runners cluster around Boston qualifying times as well as every 10 minute mark. Why is it that arbitrary numbers allow runners to group up? If the numbers really are arbitrary, are you putting a limit on yourself just because you are not close enough to the next even number?
This can lead to decreased motivation, frustration, and lack of progress. We as humans tend to draw conclusions, whether consciously or unconsciously about what we are capable of.
Today we break down some common beliefs that cause this problem and what you can do to become aware of these and change them from limiting beliefs into beliefs that help you grow and improve.
So, what’s your number and what are your thoughts about it?
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Inside the RLR Training Academy, we have plans for all race distances, but today we want to focus on one: the half marathon. In today’s episode we want to give you 5 of our top tips if you want to run a strong half marathon. Many people just sign up for a half, not realizing how much actually goes into it, which can often lead to lackluster results, unnecessary struggles in training, and even injury preventing them from even running the race. So today we want to help you avoid some common pitfalls and mistakes and understand what you need to do to complete and excel in the half marathon.
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Set Your Intention
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Set an Appropriate Timeline
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Get Support
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Set Your Goals
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Make and Follow a Plan Right for You
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Come find us on Instagram and say hi!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we dig into some neuroscience and the power that our thoughts have over the results that we have or don't have in our running (and the rest of our lives). We will dig into 3 thoughts and show you how these beliefs can actually lead you to sabotage yourself and not get the results you want.
3 Thoughts Holding Runners Back:
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Running is my therapy
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Running should feel uncomfortable to be effective
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I'm not good at it
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In today's episode, Angie talks to Amber Brueseke, the founder and CEO of Biceps After Babies. We had a great conversation about nutrition, goal setting, comparison, and perspective, all critical things in helping us achieve our goals.
Here's a little more about Amber:
Amber Brueseke is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 6,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable. Recently, Amber created a Transformational Fitness Coach certification that teaches other health and fitness coaches how to improve client results by getting to the root of their problems. Amber loves chocolate and peanut butter (preferably together), lifting heavy weights at CrossFit, and hanging out at the beach with her family.
You can connect with Amber via her podcast: Biceps After Babies or on Instagram @biceps.after.babies. Send her a message and let her know which part of the podcast you connected with the most!
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In part 2 we talk about:
Race day
What happened in the race
How did you get through your physical and mental struggles?
The decision to DNF
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today we talk to Kevin, all about his experience at his first ultramarathon race, the Keys 100. The highs, the lows, the ins, the outs, the training, and the race.
In part 1 we talk about:
Training for a 100 mile race
Pre-race prep
The week before the race
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Coaches do more than impart knowledge to their pupils. A quality coach will guide your journey, not take the steps. A coach will show you how to apply information, not test your memorization skills. A coach will illuminate areas you miss in your blind spots. A coach will help you find even greater potential when you think you have already reached your peak. A coach will help pick you back up and learn the lessons from frustrating workouts and races. A coach is a cheerleader, question-asker, sounding board, and torch-bearing guide through any area of life you need them. Get yourself a coach.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! THE REAL LIFE RUNNERS TRAINING ACADEMY IS OPEN FOR ENROLLMENT UNTIL THURSDAY, MAY 19! Click here to learn more and sign up!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Want to get faster? Here are 3 common mistakes that so many runners make when trying to get faster and improve their pace.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Training for races has a certain rhythm to it. Some days are easy, some are tough, and sometimes you don’t want to workout, but you know the race is coming so you do it anyway. What happens when the race is far out on the horizon or you don’t have a race in mind at all. How do you best train without an imminent race goal?
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! SIGN UP FOR OUR BRAND NEW 5 DAY RUNNING CHALLENGE: HOW TO RUN FASTER WITHOUT PUSHING HARDER. CLICK HERE TO REGISTER!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Today, we are talking to Kevin Brown about his recent 50 mile run in the lead up to his 100 mile race next month. We talk about why he wants to race 100 miles, how he has structured his training, the lessons he learned from his unsuccessful attempt at 50 miles in December and his successful completion of 50 miles last week. Even if you've never considered an ultra marathon, there are plenty of takeaways for all runners of all levels from this episode. Enjoy!
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What are you giving your power to? You may not even realize you’re doing it, but all of us do it. As runners, we like to be in control, but so many of us are giving our power away to things outside of our control. What happens then? If we are giving our power away to external circumstances or people, we will never be able to get the results that we are looking for. We will never reach our full potential. We will constantly be searching for a better plan, better weather, a better coach to give us those things, when in reality, they are inside of us. Instead of giving our power away, we need to take it back and use it to achieve our goals. We can do this by understanding the power we have, finding where we are giving our power away, understanding why we might be doing it, then taking the steps to fix it. So do you want to keep giving your power away to things you can’t control, or are you ready to take back your power and achieve amazing results in your running? If that sounds like you, stay tuned to today’s episode where we will show you how to take back your power so you can achieve your goals.
HIGHLIGHTS OF THE EPISODE:
- Are you giving your power away?
- Do you look external or internal?
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Does this change if it’s a desired result or an undesired result?
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Find where you are giving your power away
- Letting external circumstances dictate your feelings
- Blaming circumstances or others
- Waiting for permission
- Procrastination and Indecision
- Being passive, going along with what others want or are doing
- Defensiveness
- Waiting until conditions are perfect
- Putting others before yourself
- Not setting goals
- Understand why you are giving that power away
- It’s easier!
- Fear
- People pleasing
- Comparison
- Not feeling good enough
- Not believing in yourself
- Take back your power
- First step is awareness - this episode
- Realize that everything is a choice
- Choose who you want to be and how you want to live your life in every area
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!! Come find us on Instagram and say hi!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Highlights:
Structuring a Training Plan
What should a warm up look like?
Do I need to warm up?
Do I need a cool down?
What should I do to cool down?
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
One of the key values of a Real Life Runner is intention with our actions. This means creating goals as checkpoints on our journey rather than final destinations. This means that while we like to see progress, we also understand there are times when maintaining is the goal. Watching the players in the midst of March Madness, brought up some highlights of striving for a goal, process vs outcome goals, and how to handle coming up short and missing on a big goal.
Highlights:
Setting a big goal: The lighthouse
Process vs. Outcome Goals
What to do if you miss a goal
Remembering the Journey
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
I could never do that...
Have you ever had a thought like that? I know I have. You see someone doing something amazing, and our brain's first reaction sometimes is, "I could never."
But could I?
Every person out there doing amazing things is human, so what is the difference between people doing the unbelievable and people that aren't?
In this week's episode we discuss this idea. What sets people apart? Is it genetics? Work ethic? Levels of commitment? All of the above?
We also discuss how our brain's natural tendency is to protect us, and how this can often hold us back from even considering or attempting big things.
What if we just opened the door to possibility by changing the way we think about it?
Check out this week's episode to learn some ways to start overcoming the mental hurdles that often want to get in our way of a goal.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When training for a goal, whether a race, a level of consistency, or a speed or distance marker, runners are often starting new training plans. Even runners without clearly written out plans may change things up a bit when a race hits the calendar. A big question that must be asked before starting down a new path is where do I start or what do I do first? In this episode, we dive into the benefits of focusing on increasing strength, speed, or stamina.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Running seems so simple, just lace them up and head out the door. But then we start looking around and seeing what other runners are doing. We see the workout someone put onto social media or Strava. We hear about the PB of someone who has been running for less time than we have. We learn about the need for strength and mobility. Suddenly, we are pretty sure that we need to add more and more to our training plan to actually reach our potential. Eventually, we are doing so much that we do not enjoy any of it. Here is a reminder that you are doing enough. More than that, you are enough.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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In an ideal running world, we are able to run as many days as we want and injury will never befall us. Each step will land on a soft yet stable surface and we will feel strong throughout our run. In real life, we need to prepare for the possibility of injury and do the best we can to reduce that chance as much as possible.
Highlights:
The incidence of running-related injuries
The #1 reason runners get injured
5 things runners can do to decrease their risk of injury
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Many runners are driven towards success and the general idea of more. However, so many of us get sidetracked along the way to our goal. Some listeners may simultaneously have a plan that they know will create success and also struggle to do what the plan asks of them. On this episode, we cover the notion that you get to choose exactly what you do and do not want to do in your life. No one has to go out and run today or tomorrow, but many of us choose to run anyway.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Do you strive for perfection? What happens when you miss a day or don't follow your plan exactly? Do you feel guilty or bad about it? Do you tell yourself you messed it up or that you're not going to achieve your goal now?
Today we examine our need for perfection in running, even when we don't realize it.
Good news...you don't need to be perfect. Your training plan doesn't need to be perfect, and you can still get results. Maybe letting go of the perfection is all you need to succeed after all.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Running can seem like a solo activity, but humans crave connection. In this episode we cover the benefits of the running community from the perspectives of a solo runner in the dark and a group run organizer. No matter how you run and train, it is unlikely that you did everything on your own. It takes a team to reach big goals.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
How can you make running work for you? If you want to progress, here are 4 things you need to stop doing today and 4 things you need to start doing instead.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Runners can be grouped into two large categories: those with consistency and those without consistency. We have regularly stated that consistency is one of the biggest keys to success, especially long term success. In this episode we are going to look at consistency from a few angles: how to establish it, how to maintain it, and what to do if consistency does not seem to be getting results.
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Some runners race all the time, others plan out a few bigger events during the year and plan the training calendar around them. However you like to run, there is an important aspect about training plans that is often neglected. What are you supposed to do after the race? On this episode, we discuss several aspects to consider when deciding how to follow up a race.
- How physically taxing was the race?
- How mentally taxing was the race?
- When is the next event?
- What is the bigger picture? Why do you run?
- Summary
- The longer the race, the longer you spend red-lining, the more mentally exhausting, the more time you need to recover
- The more the race is like a training run, the more you can recover like a similar training run
- The recovery should be based on the race objectively, not from subjective “good or bad” results
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
5 Reasons Effort-Based Training is Your Key to Improvement 1. It teaches you to listen to your body
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Your body makes adaptations based on effort and intensity, not pace
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It takes real life into consideration
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It accounts for the physical world around you, including different weather and terrain conditions
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It removes the stress of "getting a workout wrong"
Check it out for the details!
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
It's almost the new year and that means time for the ever popular New Year’s resolutions. There was a study a few years back that suggested 80% of resolutions do not stick. On the flip side, one in five people were able to make a change in their life and that sounds pretty good. So, how do you make sure that your resolutions stick? Let’s make 2022 your best year yet.
Highlights of the Episode Why New Year’s?
Prepare for the resistance
Pick a goal over a resolution
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Life is already busy. It can be hard enough to fit in runs between jobs, chores and kids’ activities. Throw in the holidays, add in some travel and family obligations, mix everything together with a few celebratory, booze- and dessert-laden get-togethers, and it can be a veritable recipe for disaster. Suddenly, there’s even less time than usual, your normal routine is thrown out of whack, and the temptations are everywhere.
You’ve spent a lot of time building up your fitness base. So don’t let the holidays derail you. It may seem challenging, but it is possible. The key is often building in a little flexibility.
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Running and training in a sustainable manner is a great concept. One of the principles of Real Life Runners is running in a way that we can continue to train the way that we want for the rest of our lives. Sustainable training sounds reasonable, but we also promote the idea of creating and striving for big goals. In this episode, we look into what it does and does not mean to sustainably train and how that is not at odds with reaching for goals.
Highlights of the Episode What does it mean to train sustainably?
The 4 principles of sustainable training
What to do if your short term goal could negatively affect your long term success
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Many runners think that they will continue to improve just by adding miles or pushing harder everyday, only to find out that after all of their hard work, they are right where they started, or even worse, they’ve even taken steps backward.
It can all be a little overwhelming sometimes, but in this 3-part training series, we are going to simplify it all for you and show you exactly what you need to succeed.
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All of us are on this running journey together. We may be here for health. We may be here for sanity. We may be here for physical challenges. There may be other reasons that change over time and differ from one person to the next. In the end, we are all runners and we are here to keep running. You do not need to impress anyone else with your running, you just need to run in a way that is gaining benefits for you. Ultimately, it's up to you to decide what you want to do.
Highlights of the Episode When I started running, I felt that the single goal was to be as fast as possible
My return to running was running without boundaries
Coaching career allowed me to learn how to put the parts together
We are not sure of how you got to your current spot in running, but here you are
We do not all need to enjoy running for the same reasons
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Over the past few weeks, we have seen numerous stories about athletes accomplishing goals that would seem impossible to achieve. What does it take to start out on a task that sounds crazy? There is a classic proverb that the journey of a thousand miles begins with one step from Chinese philosopher Lao Tzu. While this statement cuts to the truth that you cannot finish unless you start, it can still feel difficult to start.
Highlights of the Episode How small goals can keep you stuck
Why dreaming big is the key to long term success
What we can learn from other amazing and inspiring stories
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Gratitude is powerful. By starting to notice things in your life that you are grateful for, you start to shift your brain to look for those things in your life that are good and that you want to be grateful for.
In this week's episode, we discuss how to be grateful for our bodies!
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“Run for fun? What kind of fun is that?” This great line from Back to the Future highlights an interesting concept in the world of distance running. Are we in this for fun and happiness? In this episode, we cover the benefits of bringing joy to your running, but also how running, like everything in life, has highs and lows. If we only run for happiness and when we are happy, would our training actually be as effective?
HIGHLIGHTS OF THE EPISODE: * Running should be fun * Running should also not be fun * So is fun the goal?
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Lots of runners believe that if some running is good, more running will be better. Plenty of coaches train with a high mileage framework. Other running systems go counterculture and tell you that you can get great results without running high mileage. So where is the truth? Can you get better by putting more miles on your legs? As you may guess, the answer goes beyond yes or no.
HIGHLIGHTS OF THE EPISODE * Will running more make you a better runner? * What you must always remember before adding more mileage * What it means to create a strong running base * Other things to consider when base building * When running more is not helpful * The #1 key for running more safely without increasing your risk of injury
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Are you a new runner? Before lacing up your shoes, download and listen to today's podcast for useful running tips for beginners!
Highlights of the Episode:
- Get a good pair of shoes
- Buy running clothes
- Start strength training now
- Slow down
- Don’t sign up for a marathon...yet
- Take care of your body
- Establish a routine for consistency
- Set a goal
- Find support
- Running is a journey
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We all have different reasons why we got into running. We all have different reasons why we continue to run. Most people would say that they want to be more fit and healthy. But are these two words the same? If you are more fit, does that automatically mean that you are more healthy? We don’t think so, and in today’s episode, we will tell you why.
Highlights of the Episode
- Reasons that we run
- What does it mean to be fit
- What does it mean to be healthy
- How are they the same
- How are they different
- How fitness goals may compromise your actual health
- Signs and symptoms of RED-S
- How to determine what’s most important to you
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When we ask runners what is holding them back from the improvements that they want to make, one of the top 3 answers is always motivation. Today, we will be talking about the idea of motivation and how you need more than motivation for long term success.
Highlights of the Episode: How can I stay motivated?
Why motivation is a lie
Why motivation is not your key to consistency
The 6 things that are more important than motivation
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You want to run faster, so you practice running faster. You want to run faster, so you push every run just that little bit extra. You want to run faster, so you live by the motto “no pain, no gain.” You want to run faster, but now you are exhausted, sick, burnt out, or injured. When you are ready to start back up and bring more joy to your running, consider that most improvement coming during the easy days. If you do not have easy days, when do you plan on improving?
Highlights of the Episode: Background to running - where did you start?
What experiences have shaped your beliefs about what running should be?
- Coming from other sports
- Pushing harder is always better
- Coming to lose weight
The trap of the comparison mindset
Why do you keep running? What do you want to get out of it?
Most runners we know are looking to be able to run longer or faster regardless of why
Conveniently, the answer to both options lives in the easy run
The biological and scientific changes that occur in the body when running slower
How running slower can help us to run faster
The oxymoron of “easy running”
The need for acceptance and letting go of judgment
How much of your running should be easy?
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Before you can truly test your physical limits in any endeavor, you must find the right headspace. You cannot accomplish a goal through purely physical means. In this episode, we discuss why running is such a mental sport and the limits you place on yourself by ignoring this important facet of training.
Highlights of the Episode How mind, body, and skills all play a role in your running success
Why your mind is the cornerstone of it all
The downfall of only training running skills
The limitations of only training your body
What happens if you only train body and skills, while neglecting your mind
How to train your mind for success
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Running seems pretty fundamental. There is not much required gear. You do not need a special location, field, or court. You do not need teammates. With something so simple, sometimes we as runners make running so complicated. This can be useful, but sometimes adding more and more loses the focus of what matters. For running consistency, never forget the basics.
Highlights of the Episode Running does not always feel great
Coming back from illness, injury, big race
Stay patient and build the foundation
Effort-based running
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Many runners are type A, goal oriented, focused individuals. This is a great trait for following through on a training plan. Determination can help you through the boring and difficult aspect of the plan. However, sometimes the goal oriented runner sees so many opportunities that they cannot decide. This is a problem when runners go all in on too many different goals at the same time.
Highlights of the Episode Goals are needed for direction
When you have more than one most important long term goal, you have none
Why you need to pick one bridge and see it through
How to get results in all areas by focusing on one
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In this encore presentation of our recent live workshop, we talk about the Running Journey, the 5 stages, and how you can move ahead. By assessing where you are, you can know exactly what to work on to get to where you want to be.
If you want to catch the video replay version, head to realliferunners.com/therunnersjourney - when you register you will be granted instant access to the replay. Enjoy!
Highlights of the Episode The 5 levels of the running journey
How to assess where you are now
Setting goals for success
Creating a plan that works
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Running, some may say, is predominantly a solo activity. There are great mental and physical benefits that can come from training solo. However, even if every run you head out the door by yourself, you are still not training in a vacuum. When training in a group, you are directly and clearly connected to those around you. These same benefits are available to all of us, we just need to know where to look.
Highlights of the Episode Training solo has numerous benefits
Training in a group has many benefits
Everyone has training partners
We all need training partners
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Depending on where you run in the world you may know the terms personal record and personal best. Most often these are interchangeable, but in this episode, we dive into the terms and what beliefs they may create in us. We discuss the negative of connecting too closely with a personal record and how that number is not a critical component of your running identity.
Highlights of the Episode Our own personal record may be a little less precise
Personal Best can go beyond a time on a clock
What would a number on a clock really mean to you?
There are no qualifiers with your personal record
Even when you hit the big goal number, how long do we enjoy it?
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The Olympics are a truly inspiring event to behold. The Tokyo 2020 games came with extra build-up and anticipation that naturally lead to even more excitement and emotion. While some may argue that the games should have never happened, or that they were watered down without the fans. These games are the first games to take place with a new motto that brings into focus what the Olympic movement is actually designed to be.
Highlights of the Episode Citius, Altius, Fortius
New motto Citius, Altius, Fortius - Communiter
Amazing examples from the Olympics
How far would you push yourself if there was no support?
Much like the Olympic model fits us as RLR, so does the new motto
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Heat and humidity can change running in many different ways. Today on the RLR podcast, we are going to cover what you need to know to stay safe while you're out on your run.
Highlights of the Episode What happens when we exercise
How heat and humidity can affect performance
Training in heat and gender
Prevent heat-related conditions
Advantages of running in the heat
How to train in high heat and humidity
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Setting goals is a challenge because Goldilocks goals are difficult to pinpoint. This becomes even more true the longer the timeline. Often, we are told that we need practical goals that we can reach in a timely manner. Today, we are going to cover why that does not always work. We are going to cover why big goals that blow the lid off any expectations and limits are a fun way to live. To get there, you need to determine what is holding you back.
Highlights of the Episode Goals setting is important so we know what we are striving for
Spending too much time trying to nail down a perfect goal gets you nowhere
Set a goal that lights you on fire
Let go of the limits and see what is possible
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Do you have some younger people with lots of energy bouncing around the house? You know that heading off on a run has served you many benefits. You are healthier, you pay attention to nutrition, and you have learned to overcome challenges and confront difficult situations. Wouldn’t it be nice to have your kids gain these benefits? How can we incorporate our kids into our running, when is the right time, and how much is a good amount?
Highlights of the Episode Exercise improves the physical and mental well-being of kids
Kids can start to become more in tune with their bodies
When should kids start exercise?
How much is too much?
What do they need?
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Ever get into a training rhythm that feels good but out of nowhere it just hits you - why am I doing this? The Olympic Trials got me thinking about putting in the work and not getting the outward-facing goal. There are lots of feel-good stories and interviews with athletes making the team, but what about the athlete that just misses? What about the athlete that finished last? Is it worth all of the work? Why do we do uncomfortable things?
Highlights of the Episode The Olympic Trials are amazing, inspiring, and heartbreaking
Why go through the pain?
The journey is bigger than one race
If the race is the only thing, what happens even if you finish it, PR it or win it?
The training is where you test yourself - this holds even more for non-elite
This is a matter of integrity - who do you want to be?
You didn’t sign up for easy, you signed up for your best self
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Have you noticed the number of new devices and apps popping up that will help you track your recovery? There is a saying that if you can’t measure it, you can’t improve it. With this in mind, wearable company’s have found more and more aspects of our bodies that they can measure. Do the numbers actually help optimize our recovery better than an honest personal assessment about how we are feeling?
Highlights of the Episode Growth is equal to stress plus rest
Benefits of sleep tracker
Sleep is the ultimate restoring factor
Recovery following exercise
Measuring your recovery
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Wouldn’t it be great if we could just take a break from life for the next 9 months and build a beautiful multi-phased training plan filled with consistent build-up and plentiful recovery? How does a training plan get created and executed when running is not the only aspect of your life? While illness and vacation can sometimes throw a wrench in our plans, what about when our job creates its own physical challenge?
Highlights of the Episode Honesty is the key to personal training
Multiple aspects of having a plan
Train your mind, body and skills
Balancing physically demanding job and working out
Common mistakes while fitting training into your life
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Races are coming back. Before you just sign up for the first one available, consider how long it will take you to be prepared for the race. In this episode, we dive into one of our favorite distances, the half marathon. We break down training strategies and timelines based on whether this will be your first ever, your first in a while, or a repeat race when you are chasing a personal best.
Highlights of the Episode What should you bring to the starting line
Runner’s endurance and long, slow run adaptations
How long is this going to take?
What is your goal? Complete or compete
Base building and race specific phase
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One of our key principles of training is that your running cannot all stay at the same pace. One of the training terms thrown around quite a bit is polarized training. In this episode, we look at what polarized training actually entails, what the research suggests about alternate styles of training, as well as if and how to incorporate this style of training into your own running.
Highlights of the Episode Levels and Methods of training
Polarized vs pyramidal
How is this useful to you?
Personal adaptations
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The half marathon is such a wonderful race distance. It is long enough that you need to put in months of training to perform well, but it is short enough that you do not need to abandon all work and family obligations to devote yourself to increased mileage and a weekend long run that can get grueling while prepping for a marathon. In this episode, we cover how to set yourself up for success whether you are looking to complete your first half marathon or improve on your last race.
Highlights of the Episode When should you start training for a half marathon?
Do you have the strength needed to run a half marathon?
What does it take to train for a half marathon?
How to run and train for a half marathon?
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The way we look when we run can be remarkably distinguishable to other runners who have known us for a while. As races get going again, this is a good reminder that while running form can be improved and optimized, there are plenty of runners out there with less than “perfect form” putting up strong race results. In this episode, we cover running form while racing and the adage that running form will simply improve with more running.
Highlights of the Episode Kevin’s race recap
First mass start live race since January 2020
What does racing have to do with running form?
You cannot improve running form simply by running more
The keys to improving your running form
How your strength plays a role in your running form
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As runners, many of us are looking to improve in some manner. Some of us are looking to improve consistency. This may rely on adding enjoyment or removing pain. Some of us are trying to run faster or farther. This can rely on appropriate training and planning. Given enough time, a training plan will create enough adaptations to your body that you can survive whatever new challenge you undertake. A big key in this process is making sure your body can handle the workload by making sure your body is moving correctly and your muscles have both the strength and endurance needed.
Highlights of the Episode What do you want to accomplish?
Improve consistency, run longer, and run faster
What is stopping you?
Role of strength and cardio ability
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We know the immense benefits that running can bring to us, both physically and mentally, and we want other people to experience that without all of the aches, pains, and frustrations. To be able to take charge of their physical and mental health and train in a way that’s right for them.
Here's the secret that we've learned on our running journey and after coaching runners for 15 years: Training your mind, body, and skills is the MOST EFFECTIVE way to be a successful runner. Without all 3, you will never reach your full potential as a runner and will always fall short of your goals.
Today we talk about the importance of training your mind, body, and skills, and the 5 stages of your running journey that will make you more successful in achieving your running goals.
Highlights of the Episode Training your mind, body, and skills for success
The 5 Stages of the Runner's Journey
Characteristics of all 5 stages
The Power of Becoming a Real Life Runner
Our personal journeys through the stages
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Breathing is essential for life. We all know that. Today we want to talk about the importance of the breath, both when we are running and when we are not running. How important is breath control? What techniques can we use to improve our breathing?
Highlights of the Episode Two ways to think about breathing
Breathing through your mouth vs nose
Techniques for breathing
Breathing while running and exercising
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If you’re like a lot of runners that we work with, you may have noticed that your body isn’t responding the same way it used to. As you get older, you may start to notice some aches and pains that weren’t there before. Many runners experience some form of lower back pain, before, during, or after running. Today we are going to address why it may be happening and what you can do about it.
Highlights of the Episode Lower back pain in runners
Possible causes of lower back pain
Why is this happening
What can I do about it
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How do you know if you are being consistent? Is it running 5 days a week? 6 days? Running hard? Running easy all the time? Truth is... consistency looks a little different for everyone.
In this episode, we talk about consistency and why understanding your brain can improve all of our relationships with running days. Understanding how our brain works is even more powerful than motivation. Not only will you BE more consistent, but you will also WANT to get out there and do your training each day! Tell us, what does consistency mean to you?
Highlights of the Episode Why your brain is working against you
How to rewire your brain for success
How to build new habits
How to eliminate the need for motivation and be consistent
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We talk all the time about recovering after a hard workout. Recovery is needed for adaptation, so sleep and nutrition matter. What about the recovery during a workout? How long should you break for during an interval session or a strength routine? In this episode, we look at how the body recovers during a workout, and why you may not be getting the results you are aiming for.
Highlights of the Episode Recovery during a workout
Recovery during strength work
Short and longer recovery
Is yoga good for workout recovery?
Recovery during harder interval runs
How to balance speed and recovery duration
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Runners often talk about a base-building phase as though high mileage is the only component. They think of it only as a build up to a longer race, or as something they might “need” to do. Maybe you’ve heard the term before but don’t really understand what it means or why it’s used. In this episode, we challenge the idea that base building is only about increasing mileage, and point out some other key components that need to be included in your base building phase. We also encourage all runners to consider a base building phase somewhere in their training year, especially if you’ve never tried one before. It’s a great time to help you build your base as a runner, and to set you up for greater success when race training begins.
Highlights of the Episode What is base-building?
How do all components of running work together?
When to incorporate a base building cycle
3 components of base building
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Have you ever crossed the finish line thinking you should have gone faster because you are not that tired? Have you ever begged for the finish line to be a few miles closer because you went out way too fast? Today we are talking all things pacing. We will cover pacing strategies for races as well as training paces to help you reach your goals. Runners take your marks...go!
Highlights of the Episode Why is pacing important?
Going out too fast and too slow
What is the best way to pace a race?
How to prepare and run your pace
What about run/walking
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Races are starting to come back onto the schedule. Whether it is a smaller local race or a major marathon with thousands of runners, racing is returning. With racing can come a major issue for many runners - pre-race nerves. The anxiety around racing has disappeared for the past year, but as runners prepare to pin on their numbers, let’s take a look at these jitters and what to do about them.
Highlights of the Episode What causes fear and nervousness
Better ways to overcome pre-race anxiety
The longer buildup makes the race feel more important
Develop a mental space for a better run
Time trials and virtual races
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Quitting. It’s something we never want to do, but are there times when that might be the best option? How do we know when to push through or pull the plug? In this week's episode, we answer this and some other questions posed to us by our listeners. Tune in to hear the answers!
Highlights of the Episode How do you bring yourself to go back to running?
How much is enough? When should you stop?
Quick update on our running
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How do you see your body? Do you use positive or negative words to describe yourself? When we assess our physical body, we generally do so as a comparison to some image in our head. In this episode, we want to discuss the physical stereotypes cast upon us. We look into how these societal expectations are different for men and women, and how they change over time. We also talk about the idea of loving your body for what it is, and how that can be another unhealthy trap.
Highlights of the Episode How do you feel about your body?
Gender stereotypes and roles
Physical gender stereotypes
Physical stereotypes with runners
Does the societal physical image fit with the running goal?
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As runners, we understand that food is more than simple nutrition. Food is fuel. While many runners struggle with their poor relationship with food, the bottom line is that you can't optimize your run and training well if you don't fuel properly.
In this episode, Kristy Baumann, a registered dietitian and marathon runner, shares her wisdom about proper fueling and nutrition for runners. We also talk about her journey through her passion for nutrition and running, strategies for fueling your runner's body, and a lot more!
Highlights of the Episode Signs of underfueling for runners
Fueling guide every runner should know
Rebuilding your body trust around food
How to gain control of emotional eating
What is proper nutrition for master runners?
Food freedom VS choosing the right quality of food
Fat adapted training for runners
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Kristy is a registered dietitian, marathon runner, and mother to a two-year-old girl. As a new runner, she thought she was eating healthy to support her training. In reality, she was eating too clean and unknowingly was restricting calories, cutting out fat, ignoring hunger signs, food was constantly on her mind and she had a big sweet tooth. These were all signs of underfueling that resulted in recurring injuries and a poor relationship with food.
It was until she began to change her mindset around food, understand the science of nutrition and how the body works that she was able to fuel properly, feel more energized, and improved her running.
Now she is on a mission to spread the message that restricting food and following fad diets are not the answers. Having a positive relationship with food is the foundation of fueling well as a runner.
Connect with Kristy!
@marathon.nutritionist
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Many runners head out for a run without worrying about pace or effort. They take off and run and they finish pretty tired. They fall victim to the moderate effort trap. They never run that hard, but they never run that easy. If you have moved to a more polarized approach, remember that moderate effort still deserves a place in your training, and could unlock much greater potential.
Highlights of the Episode How do you measure your effort?
How does polarized running works?
What about that middle ground?
Middle ground and run/walk
Benefits of polarized running
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Running is hard and as much as a good inspirational message or video can make you want to run up a mountain, sometimes we just need to recover. Sometimes recovery looks like some extra sleep and an off day, but sometimes recovery can be remarkably active. As with most things running, understanding both where you are and where you are aiming gives you the best chance to reach the goal. Recovery can take many forms, so which is right for you?
Highlights of the Episode Recovery is the less sexy majority of training
How recovery helps us to adapt and make gains in our body
Active and Passive recovery
Yoga as an active recovery workout
The purpose of your recovery
How do runners recover?
Balancing stress and recovery
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In order to consider different shoes for different race distances, you have to decide what the purpose of the race is? The same consideration comes up when you decide that you would like to always be “race fit.” Can you pull out your optimum race performance if you have a couple days notice? Is that a beneficial goal or does it actually put limits on your ability?
Highlights of the Episode Shoes into racing performance
Varieties of shoes
What is the purpose of the race?
How fast are you running?
What is “race fit”?
What is the goal of the race?
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There are so many different runners out on the roads and trails and they all run with a somewhat different look. You can often pick out friends and family from quite a distance after you have run with them awhile. Do the small differences in form really make a big difference in results? As with most matters in running and life, it's a little more complicated than making one small change and getting a quick fix. In this episode, we discuss running form and why you may or may not want to change.
Highlights of the Episode How much do your genes affect your running form?
How early should kids get into sports?
Form is a very complicated web of motions
The gait of new runners versus seasoned runners
How to start working out your running form?
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In today’s bonus episode, we speak with one of our Real Life Runners, Angelica Flanigan, about her running journey during pregnancy and infertility. Angelica shares her story about her secondary infertility, how she bravely faced this challenge and found a good balance in her running.
Angelica is an occasional blogger and a mom of one sassy toddler girl with a baby boy on the way! She loves food and running, and a fitness enthusiast in general. She believes that being "healthy" is not synonymous with boring. Ingredients matter and that glass of wine or chocolate you want are more than OK. It is all about finding that balance that works for you. Life is chaotic and messy at times for all, but she chooses to put health at the forefront for herself and her family. Let's listen to her humbling experience.
Highlights of the Episode Does running affect fertility?
Signs and diagnosis of secondary infertility
How running played a role in pregnancy and infertility
Experiences with fertility treatments during the pandemic
How to cope with emotional stress while limiting your running
Getting back to running after fertility treatment
How running transforms us and helps us to overcome life challenges
Connect with Angelica!
@angelicaflan on Instagram
www.wineabs.com
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Running seems so simple. It’s at the center of most sports. Kids do it so easily. It takes relatively little equipment. Yet, beyond running is training to run, and that is a little more complex. The wrong approach can lead to frustration, injury, and burnout. Whether your goal is to run faster, longer, or simply more consistently, avoiding these costly mistakes will have huge benefits.
Highlights of the Episode The don’t identify as a runner
The mind-body running
The only run one pace
Common problems in running techniques
Importance of recovery
Copying other runners
The don’t strength train
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Runners tend to fall into two categories when it comes to strength training, love or hate. While some runners cherish strength days to feel stronger and tone their body, others would much rather be logging some extra miles. In this episode, we talk about the dangers of both camps and why understanding the benefits can improve all of our relationships with strength days.
Highlights of the Episode Strength day: love it or leave it?
Benefits of strength training for runners
What strength training should runners do?
If I run, why do I need to workout my legs?
Won’t I get too bulky to run fast?
What is the goal of strength training?
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How often do you reach the end of the day or the workweek and wonder what happened? Where did the time go? How did you get so little accomplished when you had such big plans? Maybe tomorrow, maybe next week, maybe when this current thing is completed and I have more time...that’s when I will get to reach my goals. Knocking off checkboxes is not going to change the 24 hours in the day. Your time will always be the same. What can change is how you spend your time.
Highlights of the Episode You get to choose how to spend your time
How much time do you spend doing things?
Take responsibility and ownership of time spent
How much time is designed for just doing things vs moving you forward in your life
Do you have the balance you are aiming for?
You spend time on what matters to you
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Remember when you were a kid and you used to just sprint from place to place without worrying that you would get tired? Remember the thrill of flying down a hill or running across a beach? Can you think back to the excitement of running so fast that you were not sure if your feet would keep up or if you would fall over? We live in a world of practicality and safety. Running slowly has enormous benefits, but what about the bliss of seeing what else is possible?
Highlights of the Episode What is effort level training?
Why should I incorporate faster speeds and paces into my training?
How often should I run faster?
What are the physical and mental benefits of running faster?
How can I safely incorporate speed training into my routine?
What do I need to be aware of so I don’t injure myself?
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In today’s bonus episode, we speak with one of our Real Life Runners, Erin Gallardo, about her running journey and her quest to find her intuition through running. Erin shares how her running journey has helped her to grow into the person that she is today, and how achieving her goals in running has led her to achieve more in other aspects of her life as well.
Highlights of the Episode:
What is intuition?
How do I know if it is my intuition that is talking to me?
The difference between intuition and ego
How to trust our intuition and allow it to guide us
How running has helped Erin to succeed in other areas of her life
How running can bring us more joy and success in all areas of our life
Join us in this awesome conversation!
Connect with Erin!
Instagram:
@erin_gallardo_
@neurocollaborative
www.neurocollaborative.com
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Wouldn’t it be great if we could simply decide to have a better run or a better race or even a better life and it would just happen? Controlling our perspective on what is happening around us really does affect how our life plays out. Just as two people can see the same situation completely different from each other, your attitude towards an event actually changes the situation itself.
Highlights of the Episode Feelings are a guide for our life
Become an observer
Is running physical or mental?
Be an experimenter
Understanding our feelings
How running helps us deal with our emotions
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Goal setting is super popular at this time of the year. It can come with some apprehension causing us to create smaller goals than we should. On the other hand, it can come with a bold ambition that may stretch beyond our limits. In this episode we discuss goals. Big ones, little ones, previous ones, and the benefits and negatives that come with each.
Highlights of the Episode Goals are not simply designed to be created and never looked at again
Previous goals provide a chance to look back and assess
Taking a step towards your bigger goal
Looking back to 2020 to set the right goals moving forward
Realistic running goals for 2021
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There is no argument that 2020 is a very challenging year for us. But the uncertainties and difficulties that we faced actually can be a catalyst for bringing forward the best in us as we look ahead to 2021. Angie and Kevin are here to help you reflect on, and learn about the ways that you need to have the best running year of your life.
Highlights of the Episode 3 Things needed for consistency and lasting success
Problems that plague runners
Running mistakes to avoid and how to fix them
Reinforcing your identity as a runner
Training system for runners
7 Pillars of Real Life Runners
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As we approach the end of 2020, many people are bidding good riddance to a year like no other. Prior to goal setting for 2021, which is important to set up a great year, we need to take some time to reflect on what happened this past year. Before we brush off the year and dismiss the struggles and challenges, we need to remember that the struggles are usually where we learn the biggest lessons. So what lessons can we be grateful for as we say thank you to 2020.
Highlights of the Episode Making the most of the gratitude feeling that can shape your day and life
Reframing your thoughts when it’s difficult to find gratitude
Ways to appreciate the present and feel happier
How we can fully appreciate the joy of gratitude
How this year changes you and your perspective
Dealing with canceled races, limited group runs, closed gyms, and many more
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Many runners head out during the week to see how fast they can run. Others take all of their runs at too comfortable of a pace, unsure of how to incorporate speed or wary of injury. Neither path leads to great success. Whether you are looking to run faster, feel stronger, or just improve consistency, incorporating a variety of running paces is key. In this episode, we discuss the wide range of paces you are capable of running, and when they are best used.
Highlights of the Episode Being the best runner means many different things
Regardless of your goal, workout and pacing variety will help
Ways to hit running paces
Running pace vs efforts
The better approach to train your race
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Running is a very interesting sport. From training runs around your neighborhood, to trails, parks, and tracks, most runs you have gone on just bring you back to where you started. If we do not pay attention, we may think this is just a lot of sweating to not get anywhere. However, running as a way of being will take you to many new places. You can find new places within yourself. Give running enough time and it will reward you with some breathtaking views into your own mind and heart.
Highlights of the Episode Where do you start?
Where are you going?
What happens when the PR's stop rolling in?
What happens when races are canceled?
How long do you want to do this sport?
How fast do you want to get to that goal?
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On today’s bonus episode, we talk to Nima Palma Maples, a real life runner who is keeping hope alive through running. Nima talks to us about her battle with cancer and autoimmune disease, and how running has helped her to make healthier choices and to take control of how she feels as much as possible. She brings us into her story, of how running has helped her cope with the death of her beloved father, and she states that “running has literally saved my life”.
Nima is a warrior, and we are so grateful to be able to share her story today. She truly shows us how powerful the mind is when overcoming challenges, and how a positive mindset, kindness, and love, are what we all need in this world. Tell us your favorite part of today’s episode in the comments!
If you are ready to take your running to the next level, join the Real Life Runner Training Team at realliferunners.com/team
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In this week's episode, we answer some of the questions posed to us by our listeners. Tune in to hear the answers!
Highlights of the Episode Tips for new runners
How to choose the right running shoe for you
What’s a good running shoe
How to avoid IT band pain
Fueling on longer runs
How to stretch hamstrings
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For a distance runner, food is a source of energy before a workout. It is vital nutrition during the long run. It is a critical aspect of recovery following hard workouts. On the other hand, food is so much more than macromolecules. As much as food feeds our bodies, a meal can feed our mind and soul. There is something about getting together over coffee, drinks, or a meal that draws people close. When bonding over food, how important is the food? Because food is more than just fuel.
Highlights of the Episode How to eat for endurance and stamina
Is fasted training better?
Food as a connector of people
Food as the focal point of family gatherings
How does eating together work in a year we are not supposed to gather?
What to do in the face of food temptation?
How does “mindful eating” work?
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In this BONUS episode, we had a great conversation with Danielle Taylor, Executive Director of the Girls Gotta Run Foundation. She discussed the origins of GGRF and the accomplishments that transformed and developed young girls in the community. GGRF is the first and only organization investing in girl changemakers through running and education in Ethiopia.
Highlights of the episode The origin and roles of GGRF in the development and empowerment of women and girls
The importance of GGRF in the global community
How does the foundation work to promote equality?
Why is it significant for us as runners to support this foundation?
How are the girls chosen to participate in the GGRF programs?
Programs that GGRF provides
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I’m sick, now how am I supposed to run? I was hurt, so how do I get back on a schedule. Sickness and injury can derail the best of training intentions and plans. So how do we adjust? When is it ok to continue to push, and when do we pull back? Once we have decided to pull back, how do we get back into running and working out?
Highlights of the episode Coping with sickness or injury
Should I run when sick?
Learning to take a break as a runner
How can you adjust from sickness or injury?
Should a complete break occur or is adjusting even an option?
When and how to come back?
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Your run is cruising along nicely until you feel a twinge in your side. It’s subtle at first but quickly builds to a sharp pain just below the ribs. You walk for a bit, but as soon as you start running, it pops right back up. The dreaded side stitch. Most runners have experienced this painfully annoying nemesis. It can show up on any type of run and just takes the fun out of the workout. In this episode, we will cover some causes, some fixes, and some big picture perspective.
Highlights of the episode What does a side stitch mean when running?
Why does side stitch keep happening and how do I prevent this?
Can eating or running habits cause side stitches?
What causes side stitch under ribs?
What do I do when it happens?
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When it comes to running, we all want to be strong and injury-resistant. The last thing we want is to be sidelined with pain or injury. We want to be able to run faster and longer and not feel limited. One way to do this is by building a strong running foundation, and we’re not talking about mileage. Today, we are focusing on one of the most important joints that runners need to focus on: the hips. We cover what hip stability and mobility means and why we need both, what muscles and movements we need to have strong AND mobile hips, and what we can do on a daily or weekly basis to improve our running foundation to get stronger and prevent injury.
Highlights of the Episode The difference between stability and mobility, and why we need each one
Importance of fluid movement in all directions and strength in all directions
Pain: The cause or the effect?
Strong muscles that can stabilize our bodies and keep us upright when we run
Most common areas of tightness in your hips
What can we do to improve hip mobility?
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Today, we speak to Guy Fitzgerald, about his life and running journey: a journey from a kid with asthma, through a decade of severe addiction and 2 near-death experiences, through motocross racing, into running, out of running due to injury, through weight gain, and his current path back into running, weight loss and a healthy lifestyle.
We talk about how he is learning to move away from his all-or-nothing mentality, into a mindset of gratitude, grace, and moderation.
This is an awesome conversation - join us!
Sometimes finding your “why” can be the difference between heading out the door or not. In this episode, we want to look more specifically about why you run any particular workout. Tuning into your body’s effort levels and realizing that different runs should have different efforts and different purposes can unlock major gains in your running journey. When you become aware of the specific reason for a run, you can gain a much greater appreciation for the workouts and the effort you are putting in.
Highlights of the Episode How does mindful running lead to improvement?
The ups and downs of effort training which brings awareness to your running
Understanding the effort levels your body can use
Setting a goal and finding your purpose
Why are you running today?
The importance of having a purpose
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Most runners understand the idea of consistency and how small consistent steps can pay off with a huge reward. Major milestones are not reached overnight, and meteoric rises are usually followed by similar falls. Runners, especially long distance runners, understand the idea of grinding out for rewards. We search for the appropriate inspiration and motivation to keep training. Motivation wanes, but a deeper understanding is unflappable.
Highlights of the Episode The 3 steps more important than motivation
Motivation will get you to start a run and may help finish a run
What it means to become a runner and living a healthy lifestyle
Running as one aspect of your overall health
The balance of pushing hard and recovery
How commitment leads to action that creates consistency and enjoyment
Building a more positive attitude towards running
Challenge of the Week: Tell us one thing you will decide to do this week to move you forward in your running journey We all know there are countless amounts of steps we can take to improve ourselves, both in our running, our health, and our lives. What is one decision you need to make to move you forward? How can you commit to that through action? As always, share it wherever you follow us or tag us on your own page, with #rlrchallengeoftheweek.
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this week's episode, we answer some of the questions posed to us by our listeners. Tune in to hear the answers!
Highlights of the Episode
What’s the best way to keep running as I age? How do I maintain speed/pace as I age with less injuries?
How to go from walking to running
How to stop blisters
How to introduce strength training without decreasing running miles per week and not getting injuries
Challenge of the Week: Send us a question that you would like answered on the podcast!
Everyone wants the secret to proper fueling during a race and the exact nutrition plan following a workout or race. While there are certain guidelines and general methods that work better than others, a major part of the picture is overall nutrition. In this episode we will highlight some details that you can take away as tips, but focus on the big picture. We also cover how nutrition, like most things in life, comes down to your mind. You are a runner, an athlete, a healthy person.
Highlights of the Episode
What does proper nutrition look like for athletes?
Foods that can help you feel better from your previous or next workout
How to balance food groups
What should you eat before, during, and after a run?
Simple carbs that can become rapid fuel
What’s the ideal macro combination?
Many runners like the slogan “I run for the....”
Challenge of the Week: Post a photo of your post-run meal
You have decided to run a race and are aiming for a new personal best. So you ask your friends what they have done for training. Then, you check out google and see what that suggests. You do the best you can to combine both pieces of information and plan out your next few months. You end up missing some days, skipping some workouts, and adding in a few different things. When you show up at the race, you are not entirely confident and as the gun fires, you take off questioning your preparation. Why do generic plans not get the results you want?
Highlights of the Episode The importance of having a plan
What is a generic plan?
Why generic plans fail a lot of runners
What about workouts
The details of how and when is tricky and varies by the athlete
What about your running body
What about your mind
Challenge of the week: Tell us your goal that you want to achieve before the end of the year!
Thanks for Listening!! To join the RLR Training Team, click here.
To download our FREE strength guide for runners, click here.
To join the RLR Tribe, click here.
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We've got a special bonus episode with one of our real life runners, Shelly Bernot! Shelly shares her running journey with us, and we talk more about the idea of growth mindset.
Shelly realized that she was operating from more of a fixed mindset throughout her life, so when she shifted to a growth mindset, it opened up new possibilities and identities for her.
Today we talk more about:
What is growth mindset
How growth mindset can help us in our running journey
How it can help us in the rest of our lives
Did you hear?
The doors of our Real Life Runners Training Team are currently open this week! We are welcoming in our new teammates that are ready to run faster, longer, and stronger, set a goal, get a customized plan and coaching to support them along their journey.
If you're ready to take your running to the next level, we invite you to join the team. Sign up soon because spots are going fast! Learn more about our coaching program by clicking here.
I need to run faster so I will run faster. I will run farther. I will sleep less so I can fit in more. I will squeeze in the workout because that is what the calendar says. Without the workouts, the rest of my training is pointless, because this is everything or nothing. This training style sounds dedicated and powerful, but actually misses a major component of any quality plan.
Today we are talking about the often neglected aspect of our training plan: recovery. How important is recovery in our running?
Highlights of the Episode Training requires pushing limits to break down so you can rebuild stronger
How does recovery affect you as a runner?
Sometimes doing the hard things isn't what you think
What are the benefits of proper recovery?
How much recovery do we really need?
What are the different methods of recovery?
Challenge of the week: Recovery Brag Tell us what you did for recovery this week!
Thanks for Listening!! To download our FREE strength guide for runners, click here.
To join the RLR Tribe, click here.
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
You want to run fast. You want to run far. You also want to look amazing as you run along the trail or down the street. Maybe you have heard that you are born with your running form. Maybe you have heard that running more will naturally fix your running form. This is only somewhat true and somewhat misguided. The truth is you can improve your form. Running is a skill that you can train. Today we are going to discuss the concept of cadence and how it is important, but that one size does not fit all.
Highlights of the Episode Running is a skill that comes naturally at first
Living on hard surfaces and in shoes has adjusted our natural form
Just because you can run, does not mean you are maximizing your ability
The importance of cadence
The pitfalls of overstriding and shuffling
The “magic” cadence number of 180
Why it is difficult to think your way to better form
A simple method for increasing your cadence
Challenge of the Week: Cadence challenge
🔢 Count how many steps you take per minute.
You can either count left, right, left, right as 1, 2, 3, 4 or you can count only one foot and multiply by 2.
📌 For example: If you count the number of times the right foot hits the ground and you get 80, multiply by 2 to get 160. That is your cadence, or steps per minute.
What's your number❓
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If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Runners tend to have strong legs muscles built from miles on the roads or trails. We often tout the importance of maintaining strong core muscles, which is very important. However, today we are going to focus on a pair of muscles and their neighbors, who propel every step while also cushioning every landing. In this episode, we put the calves on center stage and discuss why this dynamic duo is so important to your running success.
Highlights of the Episode Running is actually a more complicated process than it first appears
The 4 phases of running gait and muscle action during each
How running form maximizes the efficiency of using our forces
The running body is a passive spring (the importance or our tendons)
The running body is an active engine (the importance of our muscles)
The running body is beautifully intertwined - how the active machine and passive spring work together
When the body changes, problems can occur
How we can counteract the effects of aging and protect ourselves from injury
How we can get stronger and faster as we get older
Challenge of the week: Calf Raise Challenge - check out our show notes or social media for more details! Thanks for Listening!! To download our FREE strength guide for runners, click here.
To join the RLR Tribe, click here.
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Gratitude is a very positive character trait, but a gratitude practice or an “attitude of gratitude” is both more simple and more complex than it first seems. Beginning the day or ending the day with a journal practice of gratitude for one or three items has become very popular in the personal development world. This is great, but might not be the whole picture. While there is a clear benefit to focusing on the positive aspects of your day rather than the negative, when you can detach your judgment and be grateful for your difficulties, stumbles, and misses during the day, gratitude is world changing.
Highlights of the Episode How people usually practice gratitude
Gratitude for the struggles
The ease of being grateful for the positives
How gratitude for the positives can actually be a negative thing
How to reframe your life and your running through gratitude
What to do if you’re having a hard time shifting to gratitude
Resources mentioned in the episode:
- Our other gratitude episode - Episode 67
- The Real Life Runners Tribe
Thanks for Listening!! To download our FREE strength guide for runners, click here.
To join the RLR Tribe, click here.
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
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Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
You want to run faster, so you practice running faster.
You want to run faster, so you push every run just that little bit extra.
You want to run faster, so you live by the motto “no pain, no gain.”
You want to run faster, but now you are exhausted, sick, burnt out, or injured.
When you are ready to start back up and bring more joy to your running, consider that most improvement coming during the easy days. If you do not have easy days, when do you plan on improving?
Highlights of the Episode Background to running - where did you start?
What experiences have shaped your beliefs about what running should be?
Coming from other sports
Pushing harder is always better
Coming to lose weight
The trap of the comparison mindset
Why do you keep running? What do you want to get out of it?
Most runners we know are looking to be able to run longer or faster regardless of why
Conveniently, the answer to both options lives in the easy run
The biological and scientific changes that occur in the body when running slower
How running slower can help us to run faster
The oxymoron of “easy running”
The need for acceptance and letting go of judgment
How much of your running should be easy?
Resources mentioned in the episode:
- 80/20 by Matt Fitzgerald
- The Real Life Runners Tribe
Thanks for Listening!! To download our FREE strength guide for runners, click here.
To join the RLR Tribe, click here.
Are you making one of these training mistakes? Check out our free resource, 12 Mistakes that Runners Make, to find out what you could be doing wrong and what you need to be doing instead!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
It’s August, and that means back to school for us, as well as any of the teachers and parents we have listening. In previous years, this would mean printing out the supply list and heading to the store to track down folders and pencil cases. It would mean a return to early mornings and greater structure and routine to the day. This year, it means less control and greater uncertainty. While the kids will be learning reading, writing, and arithmetic, we are all discovering more about ourselves during this time of change.
In running, it means that races suddenly disappear from the calendar. What do we do and how do we stay motivated and focused when things are constantly changing and up in the air?
Highlights of the Episode All plans are fluid and subject to change
The only thing to be certain of is that any plan will need adjustment
Do not be so rigid in your training, or any aspect of your life, that you overly neglect the others
Plans and goals are still important: Without a general guideline, you cannot create careful deviations from the plan
Goals should be rooted in your deep why
There are always many ways to reach the goal
We need to be a tree that can withstand a hurricane
Understand your values and make strong decisions based on those values
Do not cling so strongly to the plan that the whole plan comes down if any part is missing
Your goals and values need to be:
Deep rooted
Flexible
Resilient
Do your best
Inaction is not allowed
“Best” requires some thought and reflection
Thanks for Listening!! To join the Real Life Runners Training Team, click here.
To join the RLR Tribe, click here.
Are you making one of these training mistakes? Check out our free resource, 12 Mistakes that Runners Make, to find out what you could be doing wrong and what you need to be doing instead!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Runners like to run and when they cannot run the way they want, they are not their best. Injuries can often stand in the way of a runner reaching his potential. Unfortunately, many runners deal with injuries by pretending they don’t exist or treating symptoms. We take a break from running, but when we ramp back in mileage or speed, the pain comes back. How can we get better without consistency? What do we do when the only consistency in our running is the injury that keeps flaring up?
Highlights of the Episode Kevin’s injury story - Overtraining and under recovering
Angie’s savior story - Lucky for Kevin, Angie was getting her doctorate in physical therapy and helped him fix his problem for real
What was the magic that took a limited runner from knee pain to healthy running
Don’t just treat the injury - EAT the injury
EAT: Evaluate, Assess, and Treat
The magic in the diagnosis came from questions and knowledgeable connections
The resistance came from attempting to treat the symptoms and expecting the problem to resolve
Evaluate - what is actually going on?
Assess
Strength and mobility tests
Treat
Strengthen, mobilize, correct
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To join our Runner's Body Masterclass to learn how to evaluate and treat lower leg and foot pain, click here.
To join the RLR Tribe, click here.
Are you making one of these training mistakes? Check out our free resource, 12 Mistakes that Runners Make, to find out what you could be doing wrong and what you need to be doing instead!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Breaks in training consistency can happen for so many reasons. You can get sick, go on vacation, get busy at work, need extended recovery after a race, or find yourself injured. The key to long term improvement is not that you cannot ever take a break, it’s how to come back successfully. The road back to running will not be identical for everyone, but there are some safer guidelines to follow.
Highlights of the Episode Running is not a perfectly smooth path
If you have taken a step back from running for whatever reason, you need a plan to comeback
The comeback is physical and mental
If you missed a couple days because you “didn’t have time”
If you missed a week without an injury
Missed a week because of injury
Missed a few weeks with illness
You had a big race and oops a month has gone by and you ran 2-3 times
Stay focused on establishing good routines as you build back up
Thanks for Listening!! To join our Runner's Body Masterclass to learn how to evaluate and treat lower leg and foot pain, click here.
To join the RLR Tribe, click here.
Are you making one of these training mistakes? Check out our free resource, 12 Mistakes that Runners Make, to find out what you could be doing wrong and what you need to be doing instead!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Deep down we have a set of values, actually a very small number of them, that define who we are. When we face choices in our life, we rely on those values to help choose the path to follow. On this episode, we cover the importance of discovering your core values, the exhaustion of faking our values, what to do when both sides of a choice seem to align with our values, and of course how this plays out in our world of running.
Highlights of the Episode What are values and why are they important?
What happens when values are not clear?
What does it mean to be a runner?
Why do you do this day after day?
What happens when running goals are not clear?
What about choices that have two good options, or no good options?
What is the best thing I can do to step toward my running goal?
Why this matters in running and life
The obstacle to greatness is boredom
Values are also a beacon that show where to go next
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To join the RLR Tribe, click here.
Are you making one of these training mistakes? Check out our free resource, 12 Mistakes that Runners Make, to find out what you could be doing wrong and what you need to be doing instead!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
It's our first "Best of" archive episode. This one definitely warrants a re-listen. So many good nuggets of information here. We will be back next week with a new episode, but until then, stay safe out there, friends!
Summer is here! It’s important to be aware that heat and humidity can change running in many different ways. Down here in Florida, we understand the importance of dealing with heat and humidity, but this is important no matter where you live.
For full show notes, go to www.realliferunnerspodcast.com/episode150
Highlights of the Episode:
Review of what happens to body temperature when we exercise
Heat in a dry climate
Heat and humidity
How heat and humidity can affect performance
Heat-related conditions/illnesses
Advantages of running in the heat
How to train in high heat and humidity
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To join the RLR Tribe, click here.
Are you making one of these training mistakes? Check out our free resource, 12 Mistakes that Runners Make, to find out what you could be doing wrong and what you need to be doing instead!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
There is an often repeated saying: “If you want to go fast, go alone. If you want to go far, go together.” In the world of running, the ability to go fast and far are often goals simultaneously chased. After some amazing track meets over the weekend, it seems like a good time to reflect on the ability to work together to achieve tasks that may be viewed as impossible or crazy when working solo.
Highlights: The misnomer of being self-made
The influence of family - for good or for bad
The influence of friends and social circles
The Influence of your education
What to do if you struggle with motivation or inconsistency
Finding the right group to support you on your journey
Resources: Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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Is it better to jump into a new situation without full preparation and see what happens or to keep learning, practicing, and mastering your craft before testing it out. What if you take your shot and miss? What if you wait and miss your opportunity. Practice, or put yourself out there? When is it time to take your shot?
And yes, you guessed it. This episode was partly inspired by Hamilton. If you haven't seen it yet, go do it now!
Resources: 1 Million Miles for Justice Virtual Run/Walk
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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There are a couple of differing schools of thought floating through the world of self improvement. Doing good enough consistently will add up to monumental and drastic changes. Alternatively, we should not be satisfied with being good enough and should be striving for greatness. So which is it. Does consistently good create great, or does a sense of satisfaction with being good prevent you from being great?
Resources: Sign up for our 4 mile Virtual Run here
1 Million Miles for Justice Virtual Run/Walk
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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They say that insanity is repeating the same action and expecting different results. However, change is incredibly hard, so we seek excuses and hold tightly to our self-imposed limits. We do things the way we always have and hope that if we keep going for long enough the outcome will be different. How big is your potential once you open your eyes to a world outside of your comforting habits?
Resources: 1 Million Miles for Justice Virtual Run/Walk
Sign up for our Real Life Runners Training Academy and use the code PODCAST for 30% off the membership price - only good until June 28!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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We talk about running as a universal sport. It has a low barrier for entry and not a lot of rules to follow. You can participate solo or in a group. You can run races of many distances and on various terrain, or not race at all. We believe that races highlight the best aspects of running, in which many people come together to accomplish the same goal, but by following their own path. In the race environment, they can accomplish more than what they may have been able to do alone. Today, we cover the universal nature of running, and how our journeys may look different, but are in fact very similar and all intertwined.
Highlights of the episode: 11:30 How running is contagious and makes us feel like we can do more
12:20 The fear of being last
22:25 What being a Real Life Runners means to her
23:00 Other struggles and challenges on Corey’s running journey
29:30 What is Black Girls Run and Why is it an important part of the running community
39:20 How is running different for members of the black community
50:50 How running has had a positive impact in her life
52:40 How to foster a culture of equality in running
Resources: 1 Million Miles for Justice Virtual Run/Walk
Black Girls Run
Corey Brown on Instagram @coreylbrown Facebook: Corey Brown
Sign up for our FREE 5 day running challenge! We start June 15!
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12 Common Running Mistakes - free audio training and ebook!
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Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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There is some prevailing wisdom in the personal growth world that taking action will guide you in what to do next. The thought is rooted in the idea that staying frozen while clinging to perfection will not get you anywhere, so you simply need to do something. This striving for constant action can become counterproductive when the action is treated as the end goal. Action should inspire the next step. Action should lead to evaluation and a better understanding of the next step that is more likely to direct you toward your current goal. In this episode, we cover the benefits of taking actions as well as the issues with taking action just to do something.
Resources: Sign up for our FREE 5 day running challenge! We start June 15!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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Running should be an act of unity. It is a sport with a low barrier of entry and people of all races, ages, and abilities can connect over the challenge of a run. While we are currently without races, we are not without challenges. Now seems like an important time to step back and see that the powerful statement “I am a runner and runners do hard things” applies to the roads and the trails, but to so much more in our lives as well.
Check out our full show notes for highlights and time stamps of the episodes!
Resources: Sign up for our FREE 5 day running challenge!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Personal statements that begin with “I am” carry power and strength. They define us and lead our actions. They are our label, often empowering, but sometimes limiting. We also put labels on the world around us. We group people together as though they are the same person. We put simple labels onto situations and the people around us to make life easier. While this is often done subconsciously, and rarely for a malevolent reason, labels can be incredibly detrimental. Other people can feel confined or burdened by the label. On this episode, we cover the two sides to the power of labels.
Highlights of the episode: Resources: Sign up for our FREE 5 day running challenge!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Structure and plans matter if you actually want to be successful. Raw talent will take you pretty far. Working really hard will get you pretty far. Most people are not born with Olympic level running prowess. Even runners who do hard things would appreciate some things being easier. Today we cover the importance of structure in reaching your goals plus why you may be resisting structure in the first place.
Resources: Click here! The RLR Training Academy is OPEN for enrollment THIS WEEK!!
Sign up for our FREE 5 day running challenge!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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Lack of motivation is a real issue that many runners are facing. While it’s easy to simply say, choose to be motivated, it’s a little more complicated that just that. We live in a world full of options and choices. We are often bombarded with endless possibilities. Choice creates a feeling of freedom. In this current time period, the power of choice is becoming strikingly clear. Today, we want to talk about how you have always had choice and how you can use that to highlight your power and bring the most joy to your running and life. This power of choice can help bring us out of a motivational funk.
Resources: Join our LIVE free workshop Wednesday, May 20 at 3pm EST!
Sign up for our FREE 5 day running challenge!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Running has a way of bringing down some of the privacy walls we put up around us. There is a saying that everything comes out on a long run. Sharing personal experiences and feelings can be very cathartic and we have mentioned that before. Today, we go intimate, but not in a super emotional way. We cover the areas of running that most people just do not understand unless they are a runner. From feet to tummy trouble, it’s time to open up about the funkier side of running.
Highlights of the Episode:
The runner connection. 2:17
Blisters and easy fixes. 8:31
Purple and missing toe nails. 18:08
Choosing the right running shoe size. 18:11
For female runners: The connection between pregnancy and your running shoe size. 23:00
Chafing – what most people have probably experienced. 26:20
Tummy troubles: why do runners end up having GI issues?. 33:43
Bowel movements. 37:17
Runner’s trots. 38:50
Reconsidering your food intake types before and during a run. 41:00
Clothes and shoes and how to get rid of their unpleasant scent. 44:50
Is running really gross? 57:05
Resources: Sign up for our FREE 5 day running challenge!
Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook!
Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application.
Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here, including gear and patron options!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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Runners love to run and if you talk to them about building a foundation, they will give you all sorts of stats about base mileage and speed workouts. However, the complete picture of a well rounded foundation needs to include strength and mobility. Without these ingredients our running is held back from its maximum potential. Runners don’t want to be told that they have a limit on their potential, but how often are we actually holding ourselves back by simply logging miles and not seeing the importance of strong and mobile muscles and joints?
Strength training and mobility work are essential ingredients for a strong running foundation. Are these missing from your training plan?
Resources: * Sign up for our FREE 5 day running challenge! * Click here to request to be added to our private Facebook tribe! * 12 Common Running Mistakes - free audio training and ebook! * Interested in our coaching program? Click here to learn more about our coaching program and fill our our coaching application. * Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
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Runners love other runners. We love to talk about running and training and racing. We will compare shoes and workouts and anything else we can think of. Running, at its best, breaks down barriers because we all know that we run and we have that in common. In this time we are physically distant, it is important to remember the value of community.
Resources:
- Click here to request to be added to our private Facebook tribe!
12 Common Running Mistakes - free audio training and ebook! - Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
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While much of the world is locked down, stuck at home, and quarantined, in many locations runners are still able to get out and exercise. In this episode we cover some practical issues related to running and exercising during the quarantine. Simple guidance that you could put into practice today. We offer 9 practical tips to maintain safety when running during this era of COVID.
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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We often wait for the perfect time to start a new activity. We expect that the sky will part and a voice will give us permission to start. We set up an endless list of excuses as to why we cannot start. We create a list of events that must occur before we can start. Let’s be honest, there is no perfect time to start, so why not now?
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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There are many reasons you may need to adjust a training plan. You could get sick, bogged down at work, stay out late with friends, or just feel wiped and in need of an off day. Perhaps there is a pandemic sweeping the globe that is making running easier or more difficult. Maybe a new race opportunity popped up or your race was cancelled. Our ability to adjust is rooted in our long term goals and our belief in our success. Sometimes it helps to have some guidance.
Our Real Life Runners Training Academy is only open for enrollment this week! Sign up today! www.yourrunningplan.com
Resources:
-
Ready to achieve more in your running? Join the Real Life Runners Training Academy Today!
-
12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
When we are approached with a new idea, opportunity, or challenge, our perspective will determine the result. Do we approach timidly with fear and apprehension about what could go wrong? Do we try to make it fit into the world we already know because that is more comfortable? Do we boldly step forward, prepared to gain the reward that will come from the new adventure?
Resources:
- Ready to achieve more in your running? Join our FREE 5 Day Running Transformation!
- Sign up for our Virtual Race
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Races are being cancelled, training plans are being derailed, long term goals are hazy and short term actions have plenty of distractions. There is an air of panic and confusion. Amidst the swirl of chaos, where and how does running fit? Should you go get in a run? Where is the motivation? What is the point? This is a time that we need running more than ever, and with all of the extra time we have, we can take a step back and look at some things we may have been neglecting.
Resources:
- Ready to achieve more in your running? Join our FREE 5 Day Running Transformation!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Many of us would like to run better. That may mean faster, longer, stronger, more consistently, or some combination. We may have tried various training plans or workouts routines only to have them not work for us. We can all accept that the key to improvement is consistency, and consistency comes from building a habit. In this episode, we talk about why the habit is easier to build when we start in our mind.
Resources:
- Ready to achieve more in your running? Join our FREE 5 Day Running Transformation!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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We are all runners. We have covered this repeatedly. We also have pointed out that we are still runners on days we do not run. When that non-running day was supposed to be a running day, many of us are quick to place very harsh judgement on ourselves. Remember, you are not just a runner, you are a real life runner and you choose how to run your life.
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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If you tell someone about your big goals with confidence that you will achieve them, many will just smile and nod. Those who do acknowledge your goal, will often point out you are illogical, filled with wishful thinking, and are just a dreamer who should come back to reality. Some people take those comments and thrive. What are you supposed to do when the negative comments are coming from you?
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
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Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Many runners train as hard as they can every time they run. If they are not exhausted by the end of a workout, they feel they have not maximized their time. This leads to a plateau, boredom, injury or burnout. Wouldn’t it be nice to make progress without having to feel so tired all the time?
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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We all want to become better runners and better humans. We know there are steps that should be taken to move us along this path. But life keeps getting in the way and the excuses are so easily found. Without a plan for moving forward, we will fall behind. In this episode, we go narrower than a plan, and focus on just doing the next action, and then the one after that.
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
If comparison is the thief of joy, judgment is the subtle temptation to steal. In this episode we continue to discuss our need to compare ourselves and how our desire to pass judgment on everything we see leads to the need to compare. Listen and enjoy, but please don’t judge.
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Comparison comes very easily to us and it can rob us of joy. When we are experiencing satisfaction in our life, why does it matter what level of satisfaction our neighbor is experiencing. Even further, shouldn’t their greater satisfaction just inspire us to greater heights? Why does comparison tend to deflate us?
Highlights of the Episode:
The roots and nature of comparison. 3:35
When comparison becomes habitual and unintentional. 6:00
The dangers of comparing your success to others' success. 34:25
Learning to accept the fact that your success is inevitable. 36:55
The benefits of trusting the process and being open with the results. 51:40
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!!
Change is difficult because it removes the stability and comfort of our current situation. It pushes us into a place of uncertainty which we naturally resist. It also requires us to look at ourselves at our current situation and habits from a whole new perspective. We cannot learn anything radically new, until we forget what we already know.
Resources:
- The RLR Training Academy will be opening this week!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
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Last weekend Kevin ran a marathon almost exactly 2 years after his third seizure back in 2017. There was concern about whether running this far and this hard was simply too much for him. It has been a long journey back focused on overall physical and mental health. This journey is far from over, but last weekend was a major step along the way. It was a race that was a victory lap.
Resources:
- The RLR Training Academy will be opening this week!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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We talk quite a bit about being Real Life Runners, and adopting that mentality and lifestyle. Today, as we start the new year, we want to really dive into what it means to be a Real Life Runner. What are the characteristics, values, challenges and rewards?
Today we talk about:
- How to prioritize their running and health
- How to fit it all in
- The importance of growth and experimentation
- How belief and confidence can help us in our journey
- How to deal with people that just don't get it
- Rewards of becoming a Real Life Runner
- And much more!
Stay tuned!
Resources:
- 5dayrunningchallenge.com
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Part two of the year end recap transitions from the lessons we learned during 2019 into the goals we are creating for 2020. The last lesson we are going to discuss is the challenge of learning your effort levels. Leaping from lessons to goals is a flip that we all need to work on to continue growing and moving forward with joy and satisfaction in our lives.
Today we talk about:
- How defining effort levels can lead to massive gains in our running
- 2019 year in review - how to analyze and think about your year to set you up for success in 2020
- 2020 goal setting
- Our own personal goals for 2020
- Goals from the members of our Tribe
- And much more!
We share some of our personal insights about our running and help you to apply it to your running life as well. Stay tuned!
Resources:
- Sign up for our FREE 5 day running challenge starting Jan 6!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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It’s getting close to the end of the year, which means it’s time to look back and see what we can learn from the past year. Problems, challenges, and obstacles were all there to teach lessons, and if we do not take the time to figure out what the lesson was, we will be spending 2020 reliving the same old problems in shiny new packaging.
Today we talk about:
- The mental side of running and how that affects our training and racing
- The benefits of having a training plan
- The benefits of not having a training plan
- The one thing that makes the most difference, whether you do or do not follow a training plan
- And much more!
We share some of our personal insights about our running and help you to apply it to your running life as well. Stay tuned!
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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No one likes being hurt. You lose your running routine. You can lose some fitness if you are out for too long. What about the smaller aches and pains? Reminders that you ran that day. A twinge as you run down the street. Soreness when you wake up or try to fall asleep. Does running need to be so painful? How can runners look so powerful while running and so feeble and awkward afterwards?
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Goals are great. Plans are useful. What about when you carefully choose a goal and follow a plan and just seem to keep missing? The important ingredient missing from a standard training plan is to continue building and fostering belief. Without belief in the possibility of the result, you will never commit to the work needed to achieve the result. Are you doing something to sabotage your own success?
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Thanksgiving is a time to gather with family and think about the things that we are grateful for. It is a wonderful time to reflect and just be. Yes, there can be a lot to do, especially if you are hosting, but it’s also a time to sit back and relax and just enjoy. How many times do we just do that in our lives? How many times do we say thank you for our bodies? For running? For what we are able to do? Or are we critical of ourselves and focus more on what we aren’t capable of? How someone else is better than us? How we wish we were faster, had a different body, or were farther along in our journey than we are right now? Well, my friend, we are exactly where we are meant to be.
Resources:
- Sign up for our Wait List for our RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Episode 114
What kind of runner are you?
What kind of Runner do you want to be?
Who do you want to be?
Today is the first day of the rest of your life. You must understand your past to take a look at how and where we can improve, but we must live in the present. We can choose every moment to be a new person. The person we choose to be now creates the actions we choose and the results we have.
Resources:
- Sign up for our brand new RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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Episode 113
"I don’t run to add more years to my life, I run to add more life to my years". - Ronald Rook
Don’t run to live, live to run!
With more reflection, experience, and miles completed, I think these popular running quotes sound nice, but I am not sure if they are correct. Why do we need to choose? Running and life are so intertwined that success in one leads to success in the other. Why don’t we live to run and run to live?
Resources:
- Sign up for our Wait List for our brand new RLR Training Academy!
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
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Episode 112: www.realliferunnerspodcast.com
When the workout gets hard, the run gets long and tiresome, work is piling up, the family is pulling you every direction what story do you tell yourself? Do you accept the overwhelm? Do you start making excuses before the poor performance has happened? Do you back off because it is just too hard or do you rise up and fight against the challenge because you are capable?
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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Episode 111:
It is not the struggle of the moment that overwhelms us. It is regret over something we cannot change and apprehension about what may come. Live for the moment and the moment becomes easier. Decisions become clearer. “Can’t” simply disappears. You current situation is not too much.
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Episode 110. Show notes: www.realliferunnerspodcast.com
Get on our waitlist!
www.rlrtrainingacademy.com
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
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Episode 109
For show notes: www.realliferunnerspodcast.com
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Without the bad, how can we appreciate the good?
Bad days are going to happen. There are days you do not want to get out of bed, days you feel sick, days your legs feel heavy, days your motivation is shot, days you are mentally fried and physically exhausted. What are you supposed to do on those days? What happens to the goals and the consistency when you just aren’t feeling it that day?
This episode is a bit of a reality check. As runners, we are motivated to push through pain and struggle. That most of what the sport is about. So, while we cover the benefits of gutting it out and pushing through a rough patch, we also spend some time trying to decide when it is actually a good idea to pull back.
First, let’s be clear. Everyone struggles. From the new runners to the veteran elite, everyone as emotional and motivational ups and downs. While you cannot control events that may sidetrack you, you can control how you handle the adversity. You are in charge of your emotions, and those emotions shape the world around us. If one small negative event gets you upset or angry, you will start to find more reasons to stay angry. While choosing an outlook of gratitude and happiness is simple, it requires practice because it is hardly easy.
If the bad days are inevitable, and as real life runners with the stress of jobs and families they are, then how do we handle them. We can choose to tough it out and force our way through the struggle. We can cave and experience negative emotions, illness, or injury. Or, we can carefully look at each situation, and decide how to deal with that specific case.
Sometimes, we can benefit from running through a minor illness, or a mentally frazzled day. We can find out we are in better shape than we thought, or that we are capable of digging deeper than we may have believed. When the exhaustion just keeps building, and you are not fully showing up for your running life, or family, or work, then it is time to take a break and pull back on the intensity or volume.
The path we choose comes from deeply considering our priorities in life and then basing all of our decisions on that list. When you have a high priority, you need to overcome a tough day, but lower priorities can be skipped or adjusted.
Finally, the priority list also lets us see which events will require our best and which events require our good enough. While we are always touting the path of striving for greatness, there are events that cannot be adjusted or moved. Sometimes greatness is saying “next time.” Sometimes greatness is giving everything you have even if it is less than 100%. Ultimately, running, and of course life itself, is an experiment. Make the best decision you can and learn from the results. Run on.
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Ep 106
Does it exist? What is the magic training plan for your next race that will guarantee your results?
You need a plan that's right FOR YOU. There are a lot of great plans out there, but which one is right for you? Does it take YOU into consideration? That needs to happen for you to find the magic plan.
However, even if you have the perfect plan, there is still another aspect that many runners neglect. Do you actually believe in it? Have you fully bought in or are you sabotaging yourself along the way?
Listen to today's episode to find out!
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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How are you showing up, in your running and your life?
Are you maintaining high standards or settling for mediocrity?
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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For full show notes, please visit:
https://www.realliferunners.com/blog/episode104
Resources:
- 12 Common Running Mistakes - free audio training and ebook!
- Interested in our coaching program?
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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For show notes, please visit: www.realliferunnerspodcast.com/episode103
Resources:
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- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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This episode was spurred on by a few events. With the start of the school year, it is also the start of official cross country practice and the kids bring out new ideas in me.
I have been thinking about the new runners and how adding just about anything to their routine will improve them as a runner. I thought about the returners, and how there comes a point where coaches move past general health and into a racing program.
My question was, while new runners can succeed by improving their health, what is justified for the veterans. What is justified for my own running? When is training not actually healthy?
We start by covering the basics of health. We discuss exercise(both cardio and strength), nutrition and sleep.
We continue with a discussion of race preparation. How eating changes in positive and negative ways. How the quantity and intensity of training increases. How fatigue builds up and we can ignore it by focusing on the next race. How fatigue comes in both mental and physical forms.
We wrap things up with the topic of race hopping. This involves perpetually chasing a pr by always having another race on the calendar and having it be close. We mention that looking back on a training cycle generally results in us deciding what more we could add, and how regular down cycles can be refreshing for our routine.
Overall, the episode focuses on taking control of your training by making sure that you realize what trade offs you are making with your health by thinking purely about the next race. Blind training leads to the tendency to ignore warning signs and push through all fatigue. To be the best version of you, be aware of your thinking. Learn how to run your training and you can also run your life.
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Episode 101: For show notes, please visit:
www.realliferunnerspodcast.com/episode101
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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For show notes, please visit: www.realliferunnerspodcast.com/episode100
Resources:
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- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Episode 99: For full show notes, please visit:
https://www.realliferunnerspodcast.com/episode99
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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Episode 98
For more information about our new membership program, visit
www.realliferunners.com/membership
Enrollment is only open until July 31! Sign up today!
For show notes, visit: www.realliferunnerspodcast.com
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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Episode 97: For full show notes, please visit:
www.realliferunnerspodcast.com/episode97
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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Episode 96: For full show notes:
https://www.realliferunners.com/blog/episode96
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
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If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
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Episode 95: For full show notes, please visit:
www.realliferunnerspodcast.com/episode95
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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Episode 94: For full show notes, please visit www.realliferunnerspodcast.com/episode94
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
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Episode 93
Please see full show notes:
https://www.realliferunners.com/blog/episode93
Free running drill videos:
https://www.realliferunners.com/runningdrills
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Episode 92: For full show notes, please visit:
https://www.realliferunners.com/blog/episode92
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Episode 91: For show notes, please visit:
https://www.realliferunners.com/blog/episode91
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
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090: Today’s episode is a little touchy-feely and asks you to actually get in touch with your emotions, but it’s entirely possible (and quite probable) that this episode will change your running more than us providing a variety of new workouts for you to try.
Continue reading...
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
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089: One of the steps to improving as a runner is incorporating speed or races into your training plan. Before you can just start running faster, you must make sure that you are prepared to run fast with as little chance for injury as possible.
One way to reduce injury risk is to keep only a small amount of your weekly running done at a fast pace and the other is the topic of this episode: how and when should you warm up.
Warming up is useful to establish a routine before training or racing hard. It also increases blood flow to the needed muscles. It is incredibly useful in getting the coordinated movements of running working correctly before you push yourself. The nerve network should be smooth and firing in sync if you plan on getting positive results from a race or workout.
Warming up should be done before essentially every hard effort. The easier the effort, the shorter the warmup can be. At steady state effort, I simply like to run my first mile slower, and then drop into my goal pace for the workout. This is also why a huge warmup is not that important for most people before a marathon.
A few options that you can add into a warm up routine include easy running, strides, drills, and dynamic stretching. Start with some slow and gentle running to loosen up your muscle and start increasing blood flow to your major running muscles. Continue onto drills and dynamic stretching including a variety of skips, butt kicks, marching. Angie enjoys a flowing yoga stretching routine that is rooted in a sun salutation to stretch the entire body. One more aspect that is useful, especially before significantly faster workout are strides. These efforts are best performed with an acceleration for 3-5 seconds up to near top speed, holding that speed for about 10 seconds, and then slowing down for 3-5 seconds.
Try some different options and orders to develop a warm up routine that works best for you. Personally, I run for 10 minutes, perform strides, a little gentle stretching and leg swings, skips, and then a few relaxed strides as I try to stay calm and loose.
Resources:
- Warmup drills
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
088: If it works, just do more of it. Right?
The theme of today’s episode is increasing mileage. Why it would be a good idea, and why might it be a bad idea.
First, upping mileage is a great coaching trick for easy improvements. If runners have become comfortable with their current training level, then increasing weekly mileage by 10-20% is almost guaranteed to give positive results. Changing speeds will also give results, but it’s easier to tell someone to run 5 miles instead of 4.
Also, for basically any race lasting longer than a minute or so, the primary energy system needed is the aerobic system. Running longer and slow is a great method of improving this system. The greater the race distance, the more important the aerobic capacity, and the more a few extra miles will create a benefit.
However, the philosophy behind so much of our coaching is to do the least required to reach the goal fitness. With this view in mind, let’s take a look at why extra miles could be a terrible choice.
First, more miles create a greater chance of injury. Running is good, and more can be better, but not when more is done with poor mechanics. Running is a physical skill that can and should be improved.
Fundamental skills needed to run include proper posture, foot strike, arm swing, cadence, and breathing. Muscle weakness and severe muscle imbalances should also be addressed before ramping up the miles. You wouldn’t drive across the country in a car with bald tires out of alignment and in need of air. Fix the foundation before going crazy of the mileage.
Next, there is a lot of methods of improving fitness from strength to speed to more miles, but the improvement actually comes during the recovery. Don’t be so worried about getting your extra miles that you neglect easy days, off days, and sleep.
Finally, training is a balancing act. This is why coaching is so much fun to me. Within a training plan, you can alter volume, intensity, density, strength, order of workouts, recovery, and on and on. Which cord to tug on to get the desired results depends a good deal on what those desired results are.
Maybe more mileage is the best path in your training, but remember a few things before you start. Get your fundamentals in order and do not go too much too soon. Enjoy the journey.
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
087: Lacking motivation? Every action in our life is a choice. Also, when we choose one path, we automatically choose not to follow any other path. Choosing to go for a run today may be an easy or difficult choice. You are not required or forced to do this, so when the motivation wanes, how do we muster the energy to get out the door?
Resources:
- Our Coaching Programs and Training Plans
- Our Favorite Products to Make Healthy Living Easier
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
Multi-system workouts are a running version of the best bang for your workout buck. They combine different speed and effort levels into one workout, giving you benefits for multiple systems. However, there can also be some pitfalls, so today, we discuss the benefits, the pitfalls, and give you examples of some good multi-system workouts to integrate into your weekly workout routine.
Please check out our show notes at
https://www.realliferunners.com/blog/episode86
Thank you for listening! Please leave us a review!
If you are searching for a training plan because you are looking to get fitter or because you have an upcoming race, there are a wide variety of options to choose from just a couple of clicks away.
On this episode, we talk about why those plans each come with their own positives and negatives.
Please check out our show notes at
https://www.realliferunners.com/blog/episode85
Thank you for listening! Please leave us a review!
How do you deal with negativity directed towards you? Especially when it is coming from family and friends? or even random people on the internet?
Change is hard. We have to find the motivation and drive to change our mindset to change our actions. There is usually a good deal of negative voices coming from within that we need to overcome. Sometimes those voices are external. Friends, family, and complete strangers will also comment on our journey, and not always in the nicest manner.
On today’s episode we talk about the negative voices coming from outside, also known as the haters. We cover a lot of points, but the biggest takeaway is that perspective is extremely important.
First, whatever message you are sending out into the world is not going to be received the same by every person. They have their own opinions and values, and frankly even their current mood may affect how well they interpret your message. Some people may try to hold you back for your own safety, some out of fear of losing you, some out of jealousy that you are accomplishing things they want to accomplish. Your message needs to show your values, and let other people interpret them how they see fit.
Second, you are in charge of your emotions. Set your emotions to happy and spread the joy around. When someone try to rain on your parade, don’t let it derail your happiness.
Third, realize how important your time is. If you are wasting time thinking or responding or stewing about on some negative comment that someone made, you are wasting valuable time you could be using to do something much more mentally and physically satisfying. Don’t let the haters steal your day away.
Next, stop judging other people. If you are constantly passing judgement onto others, then you will interpret any comments toward you as a judgement. When you are surrounded by a strong group of people trying to lift each other up and support each other, then judgements disappear and are replaced with simple observations.
Once the negative judgements are seen as objective observations, you can look at them without your own emotions. You can decide that you initially felt offended because the comment was on one of your insecurities. You can decide that the comment was true, but it was on an area of low priority for you, so you do not have the time to worry about it. The point is, you get to decide how to respond.
Hopefully this message is helpful to you regardless of if you are trying to change others or simply change yourself. When you send your message out to the world, decide why you are doing it. Are you trying to show off, or are you trying to help and inspire others. If you are truly putting yourself out there to teach and inspire, then just keep sending your truth and let the haters deal with themselves.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Instagram page for the show @realliferunners
Kevin @kevinbrown.rlr
Angie @angiebrown.rlr
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
As coaches and runners we are familiar of coming up short in some of the biggest moments. There are always athletes who manage to step up when it is all on the line, and others who...well, don’t. What is it that separates these performances? The answer is generally in your head rather than in your legs.
In this episode, we cover the obstacles that prevent us from reaching our full potential. All of the topics fall under the general umbrella of limiting beliefs. We have these ideas stuck in our head that hold us back. Unfortunately, our subconscious mind reacts to a thought we have as though it is a fact. This means if we tell ourself anything negative, we then think that idea is a clear truth.
We start with the notion of bringing previous experiences to our current situation. What started out as a survival mechanism is now holding us back when we try to apply order and logic to a new experience.
We continue with the go-to negative self talk that comes from underestimating our own performances. We don’t think we are good enough, worthy, or deserving. Connected to this idea is and negative comparison we are likely to engage in.
Finally we dive into the massive topic of self-sabotage. We could spend hours on just this portion, but here we highlight several methods of sabotage. We use pre-emotive excuses so we do not actually have to risk failing, we will actually work against ourself to create more excuses, we find methods of wasting time so we “don’t have the time” to put in the needed work. All self sabotage come from fear. Fear of success, failure, or just the unknown.
We finish with a discussion of this question. What would happen in your life if you never backed down from a challenge?
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
So many times in our lives we get caught up. Caught up in the day to day, our weekly runs, our million to-do items. On this episode we cover how living with intention can lead to much greater levels of success in running and all areas of your life.
First, you must start by setting your priorities. This task sounds simple but is at the basis of living fully and non just mindlessly drifting through the days and years. Determine your priorities and break it down to the actionable steps you can accomplish to get there.
Second, be fully engaged with whatever task you are doing. If you have already determined that your actions should be done to be your best and happiest self, then focus on those tasks. Do not worry about other tasks you are not accomplishing. Do not attempt to multitask. Simply be fully present to your current moment and action.
Finally, recover and relax between actions. Following a major task, take a well deserved break. More than that, following even small tasks throughout the day, take a moment to pause and appreciate what has been done before moving onto the next task. This small mental break will prevent fatigue and boredom and keep you fresh, curious, and happy through the day and years to come.
Resources:
- Our Favorite Products to Make Healthy Living Easier - find our favorite plant-based protein supplements here
- Book - Brendon Burchard - High Performance Habits
- HPX podcast
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
In this episode we thoroughly discuss the concept of the long run. We cover the physical and mental benefits from a scientific and anecdotal point of view. If you do not currently have a long run regularly in your training schedule, after about 20 minutes, you will understand why you should.
The back half of the show goes into the details on how to schedule the long run, how fast to go during the long run(probably slower than you are currently running for a long run) and how far the long run should be. This last question was actually the reasoning behind the show, as a friend asked why she had to run 9 miles when she was only going to race 6.2 miles.
Finally, we go into what I like to call long run bonuses. These are workouts that you can sneak into your long run for either extra benefit or for the same benefit over a shorter amount of time. They should not be done every week. They should be treated as an additional workout and therefore should be preceded and followed by recovery days so your body can make the amazing adaptations it is being set up to make.
Here are the long run add-ons
- Drop the pace over the final 1-3 miles down toward half marathon or 10k pace
- Add surges in the middle of the run- 8 sets of 2 minutes on/2 minutes off
- Add surges at the end of the run
- Add strides after the long run
- Mid distance long run at marathon pace
Resources:
- Our Favorite Products to Make Healthy Living Easier - find our favorite plant-based protein supplements here
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price. Thank you for supporting the show!
We believe that cross training is important for every real life runner. It helps you to get in better shape, train muscles that you don't normally train while running, and increase or maintain cardiovascular fitness if you are injured.
Running-specific types of cross training: pool running, elliptical, ElliptiGo
Other cross training: swimming, cycling, hiking, stair climbing, yoga, pilates, fitness classes, weight training, strength training
We believe that adding cross training to your weekly schedule has significant benefits. Try out a bunch of different types and see what you like!
Resources:
- Why We Sleep - Dr. Matthew Walker - book recommendation
- Found My Fitness - episode with Rhonda Patrick and Matthew Walker about sleep
- Aqua Jogger pool running belt
- ElliptiGo
-
Our Favorite Products to Make Healthy Living Easier - find our favorite plant-based protein supplements here
-
Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- Speed Workouts (by time and effort)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Running is great for getting in shape, improving cardiovascular health, improving mood and so many other things, but is it good for your weight? Some people lose weight when running, some people gain, and some don't notice much of a change. What gives?
In this episode, we talk about the various factors that go into weight control, including running, eating, snacking, strength training, interval training, meal timing and our body's ability to adapt and throw it all off. We also talk about some eating recommendations, both for losing weight and gaining or maintaining weight, and also provide information on some different protein supplements. What's the difference between plant-based proteins and whey protein supplements? What is whey concentrate vs. whey isolate? What are some important things to remember and keep in mind when buying a protein supplement? Some of our recommendations include finding a high quality protein supplement that is cold-processed (or cold-filtered), that is grass-fed, antibiotic-free, hormone-free, and pesticide-free. One brand that has very high ratings and fits these qualities is Muscle Feast (see link below). We just ordered some and will report back on the taste.
However, protein supplements should be just that, supplements. Fill your plates with whole, minimally-processed foods rich in nutrients for the best results, eat on a regular schedule, eat until you've had enough, minimize snacking, and you will find a nice balance that is right for your body.
Have a great week!
Resources:
- Muscle Feast Whey Protein Isolate (chocolate, vanilla, unflavored)
- Muscle Feast Whey Protein Concentrate
-
Our Favorite Products to Make Healthy Living Easier - find our favorite plant-based protein supplements here
-
Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- Speed Workouts (by time and effort)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Winning isn’t everything, it’s the only thing. -Vince Lombardi
In this episode, we dive into the concept of winning and try to put a definition onto it, or at least name some qualities of winning.
If you have been listening to us for any amount of time, you can probably guess that we categorize winning as much more than simply crossing the finish line before anyone else. There are two major characteristics needed to win, at least as we put it on the show.
First, to win you must push your limits and be at risk of failing. Winning requires finding strength to endure through physical and mental fatigue. Angie and I begin a disagreement that lasts through most of the episode about whether winning requires racing.
Second, winning requires not compromising on your priorities. On a professional level, this involves not taking illegally banned substances, but this is real life. With most runners, not compromising means that running may not be your highest priority. Winning requires competing as best as you can given the current circumstances.
We talk about parents having pre and post baby personal records. We also get a bit sidetracked discussing the difference between student athletes who prioritize school and athletic students who prioritize sports, as well as why both sides may be correct.
Finally we take on the idea of participation trophies. Suggesting that everyone in a race can be a winner is different than saying that everyone is a winner. The first person across the line may not have tried as hard and the 100th finisher, so who is the actual winner.
Finally, Angie brings back up her argument that non-racers can still be winning, I agree somewhat but point out they are not specifically winning at running. Check out the episode for some thought provoking discussion.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- Speed Workouts (by time and effort)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Today’s episode is all about relativity especially how it relates to time, how we spend it and how there never seems to be enough of it. The inspiration for the episode comes from a book Angie just read called The Big Leap, which is now going to be the audiobook playing on my ride to and from work.
One of the biggest points of the book is the concept of time and it is explained in classic Newtonian physics and what is referred to as Einstein time.
Basically, the old way of looking at time is a conveyor belt that you get on and ride forward at a set pace. You are completely passive. In Einstein time, you can move along the belt causing time to speed up or slow down. This sounds a little crazy, but think of the last time you went on vacation and how much fun you had, then poof the trip was over before you noticed. Times flies when you are having fun.
Because time can be slowed down, the book suggests that we can essentially create our own time. Depending on the urgency of the situation, we can decide whether or not we have time for a given task. There is always time, it is simply a choice that each person must make on how to spend their time.
In discussing the book, I suggested that time is relative to motivation. We spend some of the episode discussing how fear, enjoyment, and motivation are intertwined and how we should carefully set priorities and devote our time accordingly.
We always seem to have an endless list of tasks that “need” to be done. However, dishes, laundry, perfecting your instagram post, or whatever else you have, should not take precedence over your happiness. This is not an easy task, and we cover how attempting to prioritize happiness lead to a very grumpy dinner the other day. Making time for your top priorities may require an uncomfortable overhaul of the whole system.
The episode continues with a discussion of how everything is relative. We cover how easy it is to make comparisons not just to those immediately around you, but around the entire world. You can use social media to compare yourself in a positive or negative frame, but none of those comparisons will create lasting happiness or quality improvement in your own life.
We wrap it up with a more direct discussion of running. Specifically, we copying the training plan that some elite athlete posted on the internet may not be the best plan for success. It is helpful to know the backstory. What was the training leading to that cycle? What was the reasoning behind the workouts? What was the goal distance? What else was going own is that runner’s life around the workouts. Remember, comparisons are natural, but ideal training is a case study of one person.
As for success and happiness...it’s all relative.
Resources:
- The Big Leap by Gay Hendricks
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- Speed Workouts (by time and effort)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
On this episode, we dive into the need we all have for support with an emphasis on running, but an acknowledgement that to accomplish any difficult task, it is harder when you feel alone.
Professional athletes have an entire crew of coaches and trainers around them, not to mention a probable training crew. If they seem to need this full support system, shouldn’t we all reach out to find a supportive network?
We cover some of the main points of our training philosophy, and how we build a team as coaches. It all fits nicely into the category of runners needing other runners.
First, runners need unquestioned support that will be there after heroic wins and epic failures. Without a willingness to fail, it becomes impossible to stretch your capabilities that far. Failing solo may seem easier because no one is watching, but it becomes harder and harder to pick yourself back up. We can all use a helping hand or we could fall victim to a fear of failure.
Support can come in the form of boundary pushers. This can be coaches or other runners. When you run, you tend to confine yourself to a preset notion of how good and how fast you can be. Running with others or with a coach brings in a fresh set of eyes. When others tell you that you are capable of more than you think they free a whole new runner trapped inside of you.
Support can also come from teachers around you. To be the best runner that you can be, you must be open to new ideas. While it is generally not a good idea to jump from one training style to the next every other week, talking with other runners about training may open your eyes to a new aspect that you can gradually incorporate into your own running. The best running plan is the one that has been designed for you, and that takes time and slow development without stubborn clinging to methods that are not working.
Finally support comes from friends. When you are out on a long run on a hard workout, the walls come crashing down and close friendships are quickly forged. These friends can help running stay fun. They can get you through the difficult times and want to be there to celebrate the wins as well.
Overall, to be your best, you need support. The best support is a combination of pusher, teacher, and close friend.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- Speed Workouts (by time and effort)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Decluttering is the word of the moment and although Angie got in on the decluttering movement a few years back after reading the book, we are currently undergoing a massive decluttering of the house. This, of course, got us thinking about how decluttering applies to our lives and naturally, running.
In this show, we bring you a little more into our lives with a discussion of the decluttering transformation steadily moving its way through our house one room at a time. Angie points out the amazing benefits of mentally releasing yourself from things that you do not need anymore.
We spend some time talking about the Konmari method of only holding onto items that spark joy for you. This has clearly done wonders for every closet and dresser in the house that we have hit so far. While Angie is the lead on all organizational tasks in our house, I do appreciate that I can see all of my clothes and that I do not still own several shirts that I constantly flip past to get to what I want to wear.
The conversation turns to the point of the simplifying method. We cannot move forward and improve ourselves if we are being dragged down by things from our past. We take this another step by talking about simplification of your social calendar. You can probably fill every day with plenty of tasks and outings, but simplifying your life means choosing what is important to you and being willing to say no to events that do not matter as much.
Again the topic swings back around to setting priorities. When you have clearly defined the things in your life that matter the most and ranked them, it becomes easier to say no to events that are connected to a low priority when the better choice may be time spent connecting to your family, or time spent sleeping to improve your health.
With running the idea of simplifying can seem rather complicated. We have had plenty of episodes about different training methods, different types of workouts, and the need for speed and strength to improve. It can start to become overwhelming.
Streamlining your training is connected to your purpose for running. Like setting priorities in life, you must understand what you want to get out of running and plan with that in mind
First, pick a method and be committed to that method for a while. Do not constantly jump from one system to another in search of greener pastures. You are more likely to get yourself hurt or stagnating because no system is given enough time to payoff.
Second, the different types of workouts from long and slow, to short speed, to hills, to strength, to threshold, and on and on are not boxes that must be checked. You do not need to hit each workout in every week. There are some methods of organization that have been done more than others, but that does not mean they are right for you. Choose a variety of workouts, but if you have some favorites that you like repeating then that’s ok too
Running is a big experiment of one person in which you get to decide how the variables work. A coach can help guide you, but there is not a magic formula that coaches are keeping locked up and only share at the secret meeting.
One the other hand, that shirt at the bottom of your drawer that you have not worn since college, you should throw that out.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- The Life-Changing Magic of Tidying Up by Marie Kondo
- The Marie Kondo folding method - video
- The Kondo folding method - graphic
- Speed Workouts (by time and effort)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Today, we update our effort levels a bit, transitioning from a 1-5 scale to a 1-10 scale. Here's a little breakdown of what the numbers mean.
Effort Levels (adapted from 80/20 running and RPE):
- Extremely Easy - "I could run/walk forever at this pace"
- Very Easy - "I feel like I'm really holding myself back" - full conversations, singing, yodeling
- Easy - "I feel like I'm holding back a little" - able to sing at this pace
- Comfortable - This pace feels natural, not holding back or pushing - can still talk pretty easily in sentences
- Fairly Comfortable - I feel like I'm pushing every so slightly
- Slightly Hard - Less fit runners (able to run for one hour or less): can sustain for 20-30 min; More fit runners (able to run for 2 hours or more) - pace able to sustain for about an hour
- Somewhat hard - Less fit: I'm going to blow up in 10-15 min, More fit: I'm going to blow up in 15-20 min (around 5k effort)
- Hard - I can keep this pace for a mile, no more
- Very Hard - Pace sustainable for a couple of minutes
- Extremely Hard - pace able to sustain for 1 minute max
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
- 80/20 Running by Matt Fitzgerald
- Borg Scale Rating of Perceived Exertion
- Modified Borg Scale
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
We have talked extensively about ways to improve on this show. We have episodes devoted to training paces and ideal workouts for different distances. If you search the internet, you can find lots of resources and opinions on this topic. Check out social media and you can find a slew of athletes announcing their latest workout or training plan.
That is not the point of this episode. On this show we are going to discuss the often neglected aspect of athletic growth. This episode is all about recovery.
As we have covered before, the workouts you put yourself through are important, but the body actually improves during times of rest and recovery. To fully benefit from a hard effort, you need all of the materials to both recover and progress. This includes adequate sleep as well as plenty of healthy food including proteins, carbs, and fats.
Plenty of people alternate easy and hard days and feel like they are in charge of proper recovery. However, if that easy running day has no sleep and super high levels of stress and anxiety from life, it is not a recovery day, no matter how short the run or easy the pace.
Fitting recovery within the time constraints of real life is a challenge we have discussed before. How can you combine strength training, speed training, long runs, and still have sufficient recovery? As a general rule of thumb, following speed days or long days with strength on the “recovery” day is a more dangerous approach, but is manageable. It would be great if you could put strength on the speed day and then have a complete physically easy day. Angie covers her general weekly plan in the show on how she integrates strength training, running, and recovery.
The final point on day to day recovery is to err on the side of more recovery. The negative is that you will not progress as fast, but at least without frustrating injuries, you should progress steadily forward.
Which brings us to the second portion of the episode... seasonal or cyclical recovery. This section starts right where the first section ends. Consistency is the key to long term success.
It is much more satisfying to keep moving forward rather than be sidelined on a regular basis due to injury or complete mental burnout. When coming off of a forced break from mental or physical breakdown, athletes are prone to jumping back too fast. They go all out on early workouts bolstered by the first signs of returning to previous form. Soon enough, they are injured again and forced to the sideline. You can’t reach a major goal if you are always in rehab.
If you want to reach a goal, slow down and take smaller steps. Don’t feel the need to change the goal. You may simply need to alter the timeline. If you maintain the long view and see everyday as simply a chance to move closer to the destination, you are more likely to take the needed recovery and stay injury free.
Finally, the idea of a major break. In the episode we talk about how elites take 1-3 weeks off following major marathons and compare that to real life runners. We talk about the breaks both of us took following the Key West half marathon and where that puts us on the path to our next challenges. The big takeaway is that even if you are running regularly, real life runners need a break from the grind of a strenuous training plan. They need the freedom to sleep in, run whatever distance or workout they feel like, and eat whenever they want.
Periodic breaks in training, whether several days of complete rest or a few weeks of running without any plan or goal, will not derail your fitness. They may be the best thing to get you excited about starting up again and chasing the next goal.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Show your Real Life Runner Pride!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Check out our options here!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website and podcast is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Last weekend was the Key West Half Marathon and a big weekend for both of us in terms of racing. Heading into the race, both of us had lofty expectations that we were trying to keep rational. The goal was to go test ourselves and see what we could do, but it had been awhile since either of us had raced a half marathon which increased the size of the question mark over what was possible.
On our previous episode we talked about reducing race anxiety by controlling as many conditions as possible and accepting the rest. This race was the epitome of extra outside conditions. We travelled with a huge group, were vacationing with our kids, celebrated birthdays, and dealt with crazy weather delays.
By the time we made it to the starting line two hours behind schedule neither of us were looking at the clock and aiming for a precise personal best. Listen to the episode for some details, but this course was certainly not shaping up for an ideal day. When the race was started, both of us had fully accepted the experimental mindset.
I had not raced anything beyond local 5k races in all of 2018 due to medical issues and a training agreement with Angie, yet all Saturday people kept asking if I was going to win the race. In the early going I had a choice to make between sitting back at a comfortable pace in a group or pushing the pace and going solo. I decided to take it out on my own and see if I could hold on for the win. The race was an experiment, and it turned out well.
Angie really wanted a PR. She’ll tell you that it was something in the back of her mind that would have been a nice bonus for the trip, but she wanted a PR. Then the race was delayed, then warming up was thrown out the window, then the wind kicked up. Suddenly she was faced with a race that was not looking like it was going to turn out that great. What happened is that the time no longer mattered.
Angie fell back into her comfort zone of knowing her effort levels from miles of training. She knew that she should be pushing, but still somewhat comfortable in the early miles. When the splits started hitting 30 seconds faster than her goal, she figured, she was just going to ride out the pacing and see what happened.
What happened was a six minute personal best time and an experience of racing that she was not that familiar with. Racing, at its finest is a very exciting experiment. You can thrive off of the energy of the racers and the crowd you become highly aware of your own body. You feel both exhausted and exhilarated.
The takeaway from this race is to prepare a best as possible to reach any time goal you may have, but when it come to a race, just dive in. Feel the effort, understand your body, and enjoy the ride.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Our Coaching Programs
- We have SHIRTS! Check them out!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
It’s race week for the Real Life Runner household and with that comes this week’s episode on pre-race anxiety. The episode gives us a chance to discuss the concept, talk about our own emotions heading into the upcoming race, and cover some methods of calming the nerves.
We start with a major point that everyone is going to have some feelings connected to an upcoming race. It is simply natural to have an emotional reaction when a big event is coming. What is under your control is not the feeling, but the name you give the feeling and the response to it. Instead of nervous, rename the feeling excitement. This works the same way that fatigue in a race can be interpreted and a sign you are running fast enough.
Next we discuss the causes for extra anxiety during the week before a race. The list is lengthy as to why a race could be given greater importance, but it comes down to expectations. Racing is an unknown and when expectations are high, the unknown is usually larger. This could be from a cheering crowd, a higher level of competition, a goal time you have told others, or simply a long time since your last race. By controlling your expectations, the anxiety can be controlled a little as well.
The episode then dives into personal feelings about the upcoming race and becomes a podcast therapy session. Kevin covers how most of the list of reasons to have extra anxiety apply to him but he is doing his best to simply be excited. Angie talks about how she tends to run best when she does not put any big goals on her races. She has a desire to run her personal best, but fully accepts that she is in better shape than the race she ran about a year ago. Ultimately, she wants to show what she is capable of and hopes this race gives her the chance.
In the final portion of the show, we cover four major points about what to do to deal with pre-race anxiety.
- Have a plan for the week, and especially the couple of days before the race. This plan should include a regular running routine and eating habits. Major changes should be avoided and this means taking as much control as you can. You may need to bring your own breakfast to a hotel for a destination race. If you are not comfortable with exactly what is being provided for fuel in a longer race, then you need to have your own and practice using it during the months before the race.
- The week before the race should have some speed. While you are not gaining an major adaptations from race week workouts, taking the entire week as relaxed easy runs can end up with your legs feeling stiff, tired and heavy on race day. A couple general ideas include short repeats at your race pace or surges placed throughout a run. This week Angie ran 1 minute on/3 minutes easy for a few miles on Tuesday, while Kevin hit 2 minutes on/2 minutes easy on Monday. Both of us will go with race pace half mile repeats with a half mile recovery on Thursday.
- Look back over what you have accomplished in the prior three to six months. Angie has a wonderful thought about how a race is a celebration of the training that you have been undergoing, so enjoy it. By taking the time to look back, it can solidify your belief in your preparation and it can remind you that this race is just one step in a long running journey.
- Fully accept that racing means risking. If you are going to accomplish anything difficult, you must be willing to fail in your attempt. Setting multiple goals depending on how well things are going during the race helps you stay satisfied and pursuing a goal even when the top line has slipped out of reach. By acknowledging that the race is an experiment rather than a judgement of your personal worth, the level of anxiety can begin to shrink.
So that’s it. Be excited, have a plan, and see the race as an experiment on the lifelong running journey you are taking. And don’t forget to fuel.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Coaching programs
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
New year, new you! It’s time to go all out on training. You have signed up for a race and it’s approaching rapidly so you need to get your running cranked up. Enthusiasm is great, but can lead to some major issues involving overtraining. In this episode let’s cover some signs of overtraining, how to avoid it, and how it may sneak up anyway.
Overtraining can pop up whether you are a new or seasoned runner and it’s signs can be subtle at first. If you are not paying attention, you can find yourself wiped out and burnt out and probably hurt.
Some early signs to looks for include rating heart rate and generally how you feel on a run. Keep daily track of your resting heart rate and notice if it seems like the number stays elevated for several days. It will likely pop a bit after a hard workout, little sleep, or an extra drink or two on a night out, but will come back down. When it does not come back for a few days, that is a sign to pull back.
The most subtle sign is being in touch with your body on a run. If your legs feel like lead day after day, or the motivation seems to have disappeared, you could be overtrained. This can also show up as a normal run, that just feels harder than it should. Also, maybe your run feels the same as always for a recovery run, but the pace is much slower than normal. By tuning into your body, you can spots very early signs of overtraining.
Some less obvious signs are the mental ones. If you find yourself with a constant short fuse with everyone and everything around you, it’s possible that you spent all of your mental capacity on the run, and have nothing left. The same thing applies if you feel like you are walking around with a bit of a foggy brain.
The last couple of signs are the fairly obvious and the not so obvious. First is the hard to deny injuries such as shin splints, runner’s knee, and plantar fasciitis. Second, is just getting sick. You can blame travel, the cold weather, or visitors, but if you seem to always be going from one sickness to the next, you’re likely taxing your body so much through training, that the immune system cannot fight off any bugs coming your way.
To avoid overtraining, keep three things in mind. Listen to your body, rest and recover, understand safe changes in intensity. Runners naturally tune out their body’s messages during a race to overcome pain and fatigue. During normal training, tune back in and understand that rest days do not ruin training plans.
Make sure you are getting plenty of rest through actual sleep. The general population needs 7-8 hours of sleep to function optimally. If you are training for a higher mileage race, and cutting down to 6 hours so you can fit in the morning run, you are setting yourself up for a letdown. Also, make sure that your recovery runs are actually recovery and not some predetermined pace that you feel is required.
The third way to avoid overtraining is to keep track of your intensity and understand that you can increase mileage or speed, but it is a little dangerous to increase both simultaneously. There is an old adage about increasing mileage no more than 10% per week, but as we cover in the episode, that is more of a nice round number that have been repeated over and over, rather than scientifically backed.
Finally, we discuss the ways that you can fall into overtraining without realizing it. You may be maintaining the same level of mileage and speed, but other items in your life can be ramping up the intensity way too much. We talk about sleep deprivation and other stresses in your life such as work, family, and friendships contributing to fatigue and causing a normal run to become intense. We also discuss the ideas of fasted workouts, and how proper fuel during and after a run is important to helping your body make adaptations.
We close it out with the lesson of the entire podcast. How to fit everything in? Sometimes real life takes the priority over your run. You may need to skip a day. You may need to put strength onto an easy day. It is possible that you should only schedule one speed day into your weekly plan. When health is a priority and running is a journey, it’s ok when goals are pushed back slightly or adjusted. You are doing the best you can with the hand you’re dealt. So get out there tomorrow and lace them up, or maybe just take an off day.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- How to measure your heart rate
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
KEY WEST CONTEST:
-
FIRST WAY TO ENTER: Leave us a review on iTunes. Screenshot it and email it to us at support@realliferunners.com
-
Share our page with a friend by tagging us on Instagram or sharing on Facebook
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
As we wrap up the end of the holiday season, and especially Christmas in this household, the idea of delayed gratification has been forefront in my mind. We were able to watching our two little girls count down the days until they were done with school and then until Christmas morning. It seemed like every day our little one would announce “I can’t wait until Friday!” After I asked why I realized she was actually talking about the Friday that was 12 days away.
In this episode we visit the idea of goal setting from the perspective of delayed gratification. Goals should be large enough that they cannot simply be achieved tomorrow because they will not having any lasting satisfaction. This applies to running and our physical well being, but also to job promotions and new businesses.
Beyond waiting for a large goal, there is the satisfaction that comes from working toward a goal. When the goal you set truly matters to you, the difficult process will still be rewarding. To make the long journey less overwhelming, it helps to have baby steps along the way. We all need some small wins to help keep us on track and away from too many distractions.
We take a bit a small detour into New Year’s resolutions and our own personal experiences with delayed gratification. Angie covers her mature acceptance of racing with a time window rather than a specific time. I cover why I still have a marathon goal time. We get a little personal in talking about seizures and why I have not raced a full marathon in 2018.
Finally, we tie it all together with a key step in the delayed gratification process. Gratification. When you have worked so hard and so long for something, make sure that you are able to actually stop and enjoy what you have achieved. Look back at the journey and bask in the reward of the amazing, challenging, lengthy journey you have travelled.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
KEY WEST CONTEST:
-
FIRST WAY TO ENTER: Leave us a review on iTunes. Screenshot it and email it to us at support@realliferunners.com
-
Send us your gratitude entry - tell us 3 things that you are thankful for and as a bonus, 3 goals for next year, either in your running or your life.
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Gratitude is an incredibly important quality to carry with you throughout the day. It frames how you perceive everything around you and tilts the day in a much more positive direction.
In our busy lives, one of the things that is very easy to skip past is the feeling of thankfulness and gratitude. Angie and I both like to start the day bringing to mind 1-3 specific things that we are thankful for. She actually takes the time to write them as part of her journaling practice. Maybe I’ll get there next year.
When the day starts with gratitude and then is followed by a to-do list, this list becomes a series of blessings or challenges that require a solution. When you open just with the list of items to check off, then each item can become one more thing that you must get through or endure.
From a running perspective, it is a much nicer experience when the run, or the few minutes before you start, can call to mind your thankfulness for being able to get out and run. You might enjoy nature, solitude, the company of those around you, or the feeling of your own strength. By simply taking a moment to remember why you are running, it can become so much more than just another item to check off during the day.
When you first start to bring gratitude to running, it can be a bit of a challenge to stay so positive and cheery for the whole run. Just start with a few minutes at the beginning. Do not force yourself into being thankful. By simply opening your run with thanks, you will be surprised that it shows back up throughout the run and day.
Once you have woken up with thanks and worked out with gratitude, it’s time to carry that mindset through the whole day. Over time, frustrating situations will be seen as exciting opportunities and challenges. When you find yourself slipping back into frustration, do not force the gratitude through clenched teeth. Look around and see if you can make someone else happy. A small act of kindness done for someone else will also brighten your day.
Everyone is a work in progress. We have talked about goal setting and striving toward greatness. In the quest to be better, it is helpful to start with a simple task of a genuine expression of gratitude. I am grateful for everyday. I am grateful for my family, for running, for this podcast community. I am thankful for crisp mornings and beautiful sunrises. I am thankful for soggy shoes and sweaty runs in the heat. I am grateful for so much. Some are big items, and some are just big to me, but I am thankful.
When the day begins with thanks, we are able to see events throughout the day as blessings we are allowed to have and not tasks we must complete. If you are searching for a way to stay motivated, it is hard to do better than that. Thank you.
Spend 5 minutes today thinking about your running journey over the past year. Write down 3 things you are thankful for. Looking ahead, write down 3 things you would like to accomplish in 2019. Share them with us in the Tribe on Facebook or email them to us and we will pick some to read on our show next week. This also will give you an additional entry into the Key West contest.
Key West contest: Write us a review on iTunes, screenshot it and email it to us to be entered to win. If you already have left us a review, you can leave us another one, about the show in general or about one particular episode that you really liked.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
KEY WEST CONTEST:
-
FIRST WAY TO ENTER: Leave us a review on iTunes. Screenshot it and email it to us at support@realliferunners.com
-
Send us your gratitude entry - tell us 3 things that you are thankful for and as a bonus, 3 goals for next year, either in your running or your life
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
The holidays can be so busy, with holiday parties, Christmas concerts, gift exchanges, and family and friend get togethers.
Where does running and health fit in?
First, let’s think about the benefits of fitting in running
Running and healthy eating during the holidays are ways for you to take care of yourself PHYSICALLY. Running builds strength, helps to control the balance between energy input/output (aka calories). Eating healthy allows you to get the nutrients that your body needs to give you energy and avoid stomach upset and that sluggish feeling you get after eating highly processed or heavy foods.
Running through the holidays is a way to care for yourself MENTALLY. It is a huge source of stress relief for many people. It releases those good hormones called endorphins, which help us to feel happier and more stress-free. It helps to decrease that guilty feeling. You know that you always feel better knowing you got the run in. Even if you don't want to do it, you never regret it afterwards.
Keeping up your running and healthy eating are proof that you are taking care of yourself. You are continuing to write the narrative that you are the kind of person that prioritizes your health and fitness. Finally, it keeps you on track towards your goals. Let's face it: you can't take a whole month off and expect no negative consequences.
But what if running, a training plan, or healthy eating get in the way and actually make you feel worse?
Missed workouts due to obligations or bad weather can make some people feel worse about themselves, like they are failing. A training plan can sometimes become an obligation that causes more stress.
Healthy eating can be hard at holiday parties - always trying to find the healthy option can get exhausting and for some people, it can cause them to avoid social events that might not have “healthy options”.
So let’s look at the big picture…
Running and healthy eating are great habits and should be continued as much as possible through the holidays so that you feel good.
- Keep it all in perspective - miss a workout, it’s not the end of the world
- Have some indulgences - it’s going to be ok
- Take pressure of perfection off - live by 80/20 - if you do well 80% of the time, you’re winning
Give yourself grace and spend time in gratitude for the love surrounding you during the holidays. Take time to soak it all in.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Mermaid Cove Shop
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
KEY WEST CONTEST:
- FIRST WAY TO ENTER: Leave us a review on iTunes. Screenshot it and email it to us at support@realliferunners.com
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
The best gifts are something that the recipient wants but does not want to buy for themselves. The gift is removing the barrier of spending money on something they they could live without, but don’t want to.
Here are some of our favorites. Find them all at this link.
Running-specific gear:
- Running vest- upgrade an older worn out version. Our favorite is the Noxgear Tracer360
- Super watch - check for signals before dropping the money on something like this. It is amazing, but not if the user does not want it - Our favorite is the Garmin Forerunner 235
- Running shoes - plug your nose and look at their shoes - make sure to get the exact style and size, as we are a picky group. If you are not sure, take a picture and bring it to your local running store, they will know. Need a stocking stuffer, get tech socks! It’s a sock present that people actually want.
- Running sunglasses - Angie's favorite are Goodr sunglasses. Make sure to read the descriptions of each pair for a good laugh
Recovery and injury prevention gear:
- Compression sleeves - like a hug for your calves - our favorite brand is Zensah
- Foam roller - no one wants to buy a small torture device, but everyone enjoys the benefits
- Resistance bands - great for strength training and hip strengthening - an absolute must for runners
- Water bottle - they surely have one, but is it actually nice? Does it really keep water cold. Encourage and support their hydration. We recommend stainless steel and vacuum-insulated.
- High quality blender - if they like running there is a good chance they like smoothies, but no one likes icy smoothies so help them out with a quality blender. We like the Ninja blenders - kids of a mid-price range but they work very well.
Running books
- Once a Runner should be read by all young runners, but would be enjoyed by runners of all ages.
- If your runner is a cook, consider Run Fast, Eat Slow. Great recipes with natural ingredients to nourish a runner's body.
Other ideas:
- Running partner - give the gift of companionship. If you can’t keep up joining a running group together could be a great way to grow closer. I feel like other runners understand me better than non-runners
- Coaching - most recreational level runners would consider a running coach an unnecessary expense but would get a personal trainer at a gym. Help them out and let them see how much coaching can advance their running performance. We have some coaching programs available here.
- Race entry - Has the recipient been talking about a race with excitement? Consider signing them up, or sign up both of you.
- Destination race - if you are both runners, plan a weekend away around a big out of town race
- Overnight care for the kids - runners that like to race can be seriously hindered by kids that do not want to wake up early on the weekend. Take part of the stress away from the race by watching the kids overnight. The runner can get to bed early and wake up without worrying about the kids.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Sample Speed Workouts (good for all levels)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
The treadmill. I have heard it called many things. The dreadmill. A winter refuge. A shelter from stifling heat or powerful thunderstorms. A human hamster wheel. The long road to nowhere. Cardio. Personally, I like to think of the treadmill as cheap therapist that I can occasionally visit on a long lunch break or while the team heads out for a distance run.
Whatever your relationship with this gym staple, there is one aspect we can all agree upon, it can get really boring. Mile after mile of not actually going anywhere gets a bit tedious. On this episode, besides some basic tips on safety and general treadmill guidelines, we are going to provide some workouts that you can add into your training when you end up trapped (or blessed) on a treadmill.
First, let’s get some basic safety out of the way.
- Do not run while holding the front or side handles. If you cannot keep up, slow down, but do not grab on.
- Never jump onto a moving treadmill. It is not a safe idea. Of course, your hosts both break both of these rules during workouts, by using the side rails to hold ourselves above the turning belt and then drop down when the treadmill has actually reached the correct speed. Officially, we stand by don’t jump onto a moving treadmill.
Second, some important tips for treadmill usage:
- Land softly with your feet underneath you. It should not sound like you are about to break the machine.
- Always trust the speed and distance on the treadmill over your fancy gps watch unless you are wearing a footpod.
- Bring a towel for yourself during the run and clean up the machine afterwards.
- Finally, decide on some form of distraction like music, your favorite podcast, or a nearby tv.
- If you are going the quiet route, use the treadmill as a chance to really tune into your body and feel the different effort levels or practice your mental distraction techniques.
On to the workouts!
- Mile repeats: Perfect for everyone.
- If you are training for a 5k or 10k, aim for mile repeats slightly slower than 5k effort with a walking recovery time of half the running time. Depending on your current training level and normal mileage, you could run 2-5 of these repeats.
- If you are looking to race further (half marathon, marathon), you simply add repeats, slow the pace, and decrease the recovery. Something like 8 x 1 mile with 25% recovery between 10k and half marathon goal pace. That sounds like a lot of fun, now that I type it out.
- Steady state runs: Possible the most ideal treadmill run. This workout should be at the core of half marathon and marathon training, and should be included in the early season training for shorter races. You simply pick a pace that you could sustain for an hour and run.
- Start with 20 minutes at that pace, and over time increase towards 40-50 minutes.
- You can breakup the run into 15-20 minute chunks with minimal break or run straight through.
- Ideally, your heart rate should climb to a moderately high level and stay there for the workout. Running this in silence is an amazing way to practice tuning into and out of your body and it’s feeling of fatigue.
- Dueling treadmills: Its more fun with others. For this workout you need at least two treadmills and a running partner. After a warmup, everyone participating gets to take a turn calling out surges - how fast and how much time. Before you start, decide what speeds will be needed. In other words, what does medium, hard and very hard actually mean on a treadmill. The glory of this run is that two runners of different abilities can run together and both get great benefits when they would not be able to run together outside.
- Hill repeats: Hidden bonuses snuck into the incline. When you run outside and run hills there is a basic rule that whatever you run up you and going to have to run down, but downhill running can be very painful if not done with proper form. Treadmills take out the extra impact from running downhill while giving you the benefits of running uphill. Aim for an incline between 3-5%. It may not sound like much, but if you are running steady for a quarter to a full mile, the incline is substantial. Shoot for repeats between 1-5 minutes and just the speed based off of your effort rather than picking a speed beforehand.
Hopefully these workouts will help you gets through your days of pounding out some treadmill miles.
Resources:
- Our Favorite Tools and Resources to Make Healthy Living Easier
- Sample Speed Workouts (good for all levels)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi! There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Life moves fast and sometimes we need to step back and enjoy the moment or expand our point of view and look at the big picture. That is not the point of this episode. That was last week.
Sometimes we need to move fast. We need to get in a speed workout to test our physical potential. We need to get four lunches packed, get in a full day of work, shuttle the kids to four places at the same time, and have a healthy dinner on the table. That is this episode.
Running at a relaxing pace is great. It serves some major benefits and is most ideal for runners just starting out or coming off of a break. But let’s be honest, easy running day after day can get dull really fast. Also, you will not truly come near your physical greatness without some speed work.
Speed work physically helps you with strength and range of motion, but not to the level that you should skip strength days or mobility exercises. It can also help your body convert fuel into energy faster and get rid of fatigue-causing gunk faster (and yes, that's a technical term).
Mentally, speed work helps us deal with acute pain because it teaches a coping strategy of breaking the distance into smaller intervals. Additionally, when you know how fast you can run for a shorter distance, the slower pace needed for a longer race is less frightening. This can be a great benefit, but can be a crutch if you are trying to set a personal best 5k that also requires you to run your fastest mile ever.
On the food side of the speed talk, let’s start with the busy life we live while also surrounded by convenient, but unhealthy options. To eat healthy and fast, you need simplicity, and little pre-planning, and a variety of healthy options on hand.
Start by batch prepping. This is just a catchy term for make more than you plan on eating right then so you have leftover options. Angie likes to make beans, oats, and hard-boiled eggs on Sunday for the week. She also preps most of the fruits and veggies on the weekend so there are grab and go snacks in the fridge and not just granola bars in the pantry. Start with something and get the ball rolling.
Step two is planning the dinners for the week. When you are already crunched on time, even figuring out what you want to eat seems exhausting. Plan this ahead of time and get some input from the whole family. This allows fewer shopping trips and less argument when the food hits the table. Also, be prepared for some repetition, because Taco Tuesday is loved by all!
Third, have some very basic goals for your meals. Get in some dark greens, and really any veggies you can come up with because this can add great nutrients and simply bulk up your meal. Add a quality protein to make the meal filling. If you underserve yourself here, you may start searching for the afternoon snack later. Another move to avoid the poor choices we tend to make in the middle of the afternoon is to add fat to the meal. When our meal is richly satisfying, we do not need a cookie from the break room. Finish the meal off with a variety of carbs. Everyone needs these, especially if you are training higher mileage. We just all need them in different amounts.
Lastly, remember to use your hand for portion control. Veggies should be a closed fist. Carbs should fit into a cupped hand. Protein matches the area and thickness of your palm. Fat corresponds with your thumb. Get at least one serving of each at every meal. There is a lot more to portions matching your body type, but this is a great place to start.
In an ideal world we would all enjoy morning coffee and meditate about our path to greatness and how we can help others for a couple of hours before getting in a workout, nap, massage, and still prepping every meal from scratch. Here in reality, we need some quick wins. Speed work helps you physically reach toward greatness. Meal prepping sets up several chances for wins along the journey toward better eating. When every goal is very long term, the goals can seem unattainable. Set yourself up for wins along the way and the difficult path will seem much brighter.
Resources:
- Our Favorite Tools and Resources to Make Healthy Living Easier
- Sample Speed Workouts (good for all levels)
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
“Life moves pretty fast. If you don’t stop and look around once in awhile, you could miss it.” This quote from the iconic Ferris Bueller drives home the importance of going slow. There are plenty of life lessons contained in the episode and we start with a discussion of balance.
Life is a constant balancing act between getting things done and enjoying what we are doing. We need to keep up at work, drive to the kid’s practice and doctor’s appointments, make dinner, fold the laundry, exercise and the list continues. We also need to find happiness in what we are doing and not just satisfaction that we checked another box on the to-do list.
I was reminded of another quote by Alan Watts about making money.
“If you say that money is the most important thing, you’ll spend your life completely wasting your time. You’ll be doing things you don’t like in order to go on living, that is, in order to go on doing things you don’t like doing.” Check out the link for an inspiring 3 minute video. Watch here
Once we moved past the big picture, we take some time in the episode to cover the topics of running and eating.
In the world of running, there are a couple of times going slow is very important. Recovery days and long runs. Going slow enough on a recovery day is vital to making the adaptation from the previous hard workout. By pushing the pace on a recovery run, you will be less prepared to go hard enough on the next hard workout. Reducing recovery seems valiant, and may reap short term rewards, but it will be the start of a gradual descent into exhaustion and eventual injury.
Going slow on a long run has specific physical benefits. Your body will produce more mitochondria (allowing for greater energy production) and more capillary density (allowing for more oxygen to reach your muscles.) You will also train and improve your body’s slow burning energy systems, which in term allows them to function while running at faster speeds. All of these processes make running easy even easier while also improving your ability to run faster with less fatigue.
The final note about running slow is for newer runners. There are a couple of routes to take when “go easy enough to carry on a conversation” means walking. You can simple go for a lengthy walk, or a run/walk combination. For someone looking to be active daily, a regular walk is a very positive step. Another path is to push into medium range on your easy days and take an extra off day during the week. Consider running 4 days out of the week with a long slow run, short speedy run once or twice, and a medium paced day. As a newer runner, your body will make the best adaptations to improve your fitness. It is tough to say a specific pace will automatically lead to a specific adaptation.
The episode takes a turn and moves onto food and eating slow. The message is multifaceted, but the theme is slow down and enjoy your food. This all begins with preparing your own quality food, rather than rushing to eat whatever you can find.
Digestion actually begins during the food prep stage as your mouth waters and your gastric juices start to flow. Your eyes see food and your nose smells it, so you body prepares itself to eat. Once you are eating, pay attention to what you are eating and enjoy each bite by chewing thoroughly. You will find you enjoy the food more, and as a bi-product you will also end up less gassy and bloated.
If you take the time to savor what you are eating, you are more likely to stop when you are full, because your brain has time to process. Even better in my opinion, you are more likely to eat more delicious and higher quality food. When you are mindlessly snacking or eating in a hurry while doing something else, you will not pay as much attention to what you are actually eating.
When it comes time to serve yourself, start with less than you think you will eat. This lesson works for snacks as well: serve yourself a small amount knowing you can come back for more. Once you finish your plate, stop and enjoy the company around you. If you are still hungry after a few minutes, have another serving. Mindfully eating will help you be able to hear your body cues when it is time to stop.
Slowing down and enjoying life is important to happiness. In this episode we also cover why slowing down on your run and while eating is important to health. When you undertake a task you should do it to improve or for pure enjoyment. Running slowly and eating slowly will improve your physical abilities, but will also allow us to savor each step and bite along the way to greater well-being.
Resources:
- Our Favorite Tools and Resources to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Do you have that friend who seems to run a race every single weekend? In this episode, we look into the good and the bad of constant racing. With a background in high school racing, Kevin has so many races in his rear view mirror, he cannot count. On the other hand, Angie came into running as an adult, and naturally has fewer races to reflect on. She does however have several lined up through the next three months.
First, let’s establish that racing is great for many reasons, and this show is definitely not bashing racing. It is in the racing environment that I think you can connect most deeply with the running community. A race can provide a constant motivator to get out the door. A race is a way to test your body and mind in a way that simply cannot happen in a workout. Finally, nothing prepares you for a race quite like running a race. Having the experience helps remove some of the worry that comes from being in an unknown situation.
In line with racing as a way to prep for more racing, is the idea of racing as direct training. Sometimes it is hard to bring the correct level of effort to a workout, but that intensity is easily increased during a race. It’s easier to hit times when you are surrounded by others, and it helps the mind see all races as a stepping stone to greater achievements. When a race is designed as a workout, it can easily be done on tired legs, and there is no reason to alter the training to taper for the race, so the overall training cycle is not disrupted.
Some of my favorite races as workouts include just about all race distances. The 10k race is a great long tempo run to prep for a marathon or half. The 5k can be a great mental break while grinding through the miles and miles of a marathon program. Consider running a 5k with a long warmup and cool down to replace a long run occasionally. Finally, the half marathon is a good test race about six to eight weeks before a marathon. It can also be used as a faster long run in preparation for anything from a 10k to a full marathon.
On the other hand, some people can easily fall victim to over-racing. This is a very individual issue that includes your motivation for racing in the first place. If you are focused on the time result of a race week after week, you will eventually be burnt out. The issue is similar to our previous discussion on motivational speeches - you can only dig super deep emotionally and physically so often. You mind and body both need time to recover and one week may not be enough.
Signs that you may be overdoing it include a plateau in race times or a general loss of fun. Another issue with over-racing is that certain aspects of training can disappear. When you have a general plan of weekly long runs, strength days, speed days, and recovery days, racing can upset the balance. Real life runners understand that running is not the only event to fit into a day. In a life already hectic with work, transporting kids, helping with homework, and planning dinner, constant racing can really upset the balance.
Ultimately, this all comes back to personal perspective. Decide why you want to run a particular race and determine if it fits your schedule. Maybe the next race would be better suited as a training run. Perhaps you should sleep in a take a rest day. Or maybe you just really enjoy the fun of racing. If that’s you, then lace them up and head out. Enjoy running and someday we might see you on a starting line.
Resources:
- Our Favorite Tools and Resources to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
This episode focuses on striving for greatness. To understand this episode, I think that it would be helpful to know where it came from. We are coming up on the end of the cross country season and trying to put things in perspective for a group of kids with hopes of reaching the state meet. The New York City marathon is also this weekend which gets me thinking about my friend Ryan Shay who passed away during the Olympic Trials in Central Park back in 2007.
There is a natural tendency as humans to compare ourselves to those around us. The Olympics are the physical pinnacle of this comparison, and yet as we cover in the show the motto, “Citius, Altius, Fortius” only means faster, higher, stronger. The goal of gathering the world’s greatest athletes it for all of them to raise each other up and test the limits of human capacity.
The ultimate comparison is not with another, but to the voice inside of you. The goal is to continuous move towards a better version of yourself. Perfection is an impossible goal, and yet that is exactly what we should all be striving for. Every person should push, on a daily basis, for self improvement. When a task is done, you understand whether that is the best you could do on that day. Self-comparison, that takes into account all of the external and internal factors causing stresses physically and emotionally, is the only comparison needed for a Real Life Runner.
We dive into the classic point that running is a metaphor for all of life’s struggles. Additionally, when pursuing greatness, we cannot be satisfied with greatness in only one area. Every day is another chance to become a better person in terms of health, but also in terms of emotional growth, and social development. We discuss the athlete that pushes so hard, but also is generally unkind to others, or suffers from an eating disorder. This is clearly not a pursuit of overall greatness.
We briefly talk about my college friend Ryan Shay, who was never satisfied with being good enough. In high school, he won state meets, but was also valedictorian and class president. He chose a college where he could excel in running, but also academically be pushed. I have never run with someone with such focus on greatness in running. This passion spilled over into his relationships with others, as he brought such positive energy to those around him.
Finally, we wrap it up with a discussion about balance. The monthly program for Real Life Runners does not solely focus on mileage and intensity. Strength, active recovery, healthy recipes, and community connection are all included. The goal is not to become just faster, but better overall. When I teach, class begins with a life lesson for the day, because science facts are useful, but it is even greater to become a better person.
Angie is fond of saying that there are seasons in our lives when we can focus on certain areas more than others. This is always true for Real Life Runners, but it important to be sure to never abandon an one area. In a lifelong pursuit of greatness, we must always put in the work day after day. This work may be miles on the feet or stretching out of our emotional comfort zone to become a greater version of ourselves. Reaching for greatness is a constant grind, but there is no more worthwhile pursuit.
Resources:
- Our Favorite Tools and Resources to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Perspective changes everything we do and how we do it. We naturally compare ourselves with others or with previous versions of ourselves. We judge workouts and difficult trials before they start. We name things hard or comfortable. We predetermine how stressful an event will be. Shaping the way we interpret every event in our lives, the perspective we bring to all situations is incredibly important.
In this episode, we start discussing our personal comparisons. We cover how social media can lead us to a comparison with someone else’s edited and ideal world. Social media is starting to actually show some reality, but still is filled with the opportunity to create a comparison that is simply impossible to reach.
Another form of comparison is the downward comparison. In this version, we protect ourselves by making sure that we only make comparisons to people we already feel we are better than. While it works as a nice boost to our self-esteem, this comparison will never push us to reach a higher potential.
The third comparison is the immediate comparison to our personal peer group or ourselves. This comparison is usually done based on clear numbers such as a personal best in a race or the number on a scale. In a new health venture, finding a peer group is not always easy. Those around you may too be far ahead, or you may be starting as fast as the veterans. We discuss the limits and pitfalls of your local peer group.
We move on and discuss taking extreme perspectives. The phrases “hardest thing is the world” or “worst thing in the world” get thrown around far too often. By naming workouts or races with such extremes, you basically acknowledge before you even begin, that you will not succeed. Putting your workout is perspective of the hardships in the world around you allows you to take off some of the pressure of a big race, or missing the last mile repeat by a few seconds.
The extreme discussion continues as we bring up running for a cause. With this episode in October, we are surrounded by breast cancer races and walks. It’s clear that overcoming cancer is a much greater battle than a local 5k and major medical issues can definitely change your perspective on running.
Personally, running after my seizures has been a struggle that I am still working my way through. When the doctor told me that training to extremes may be an issue, I started to pull back any time a workout started feeling too hard. I took the perspective that simply running for long term health to be with my family should be the highest priority. But after some time, my training became started becoming less and less fulfilling. One of the reasons I run is to see how hard and far I can push in a race and workout. With my medication working well, I am pushing harder and starting to really feel the enjoyment of pushing up against physical and mental limits. There is a balance that I am working to find daily.
Finally, we looked at how perspective plays a role is our eating habits. Beginning with the word diet, people immediately start bringing up the idea of things they are not allowed to eat. Angie prefers to reframe it as new things to add to your eating habits. Comparisons are a big deal when it comes to healthy eating, because a comparison to someone 5-10 years along a healthy eating journey is impossible for someone just starting out. It is always easier to take one small step in the right direction rather than a massive overhaul of everything you consume just to try to “catch up” to someone else.
That final point ties the episode together. What you are doing on a health journey is continuously taking steps in a positive direction. Be careful of comparisons that lead to depression or apathy. Understand that most of what you do is a small task inside of an enormous world, and yet what you do also has sizable repercussions on your life and those around you. Perspective matters.
Resources:
- Our Favorite Tools and Resources to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! We have SHIRTS! Check them out!
Want to support the show? Join our patron supporters and be featured on our patron wall of fame!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
How can I be a better runner is a regular question for a coach, and we have spent many episodes discussing the mental and physical aspects of training. In this episode, we take a very practical approach and cover some unwritten rules of running, what we call running etiquette.
First, we should point out that all of these answers are open for discussion. These opinions were formed under two very different introductions to running by two very different personalities, but the big takeaway from just about every lesson is to respect those around you.
We start with some situations that arise when running solo, like:
- What to do when you encounter another runner out on the road - should you wave? Say hi? Ignore them? and why the time of day might change your answer
- How to handle the awkward situation of running a short loop in the opposite direction of another runner. (Hey, it’s you again!)
- What is the appropriate way to handle running with a pet?
- What about running with a stroller?
- Running etiquette with headphones? (Hint: be courteous)
- We also discuss what to do when you come across a pet, a stroller or someone lost in their own world wearing headphones.
We then move to some clear rules to follow when training on a track:
- While some tracks don’t ever want you using lanes one or two, we should all abide by the rule that faster runners go on the inside. I know of one track near my house growing up that even had the distances actually run depending on which lane you were using posted on a big sign.
Next, we slide into the world of running with others. We discuss:
- How to get into a running group in the first place
- The importance of being very welcoming to anyone looking to join your running crew
- How are you supposed to run in an odd numbered group without someone feeling left out of the conversation?
- What is a one-stepper and why is it so frustrating to run with them?
- Is it ok to spit or pass gas, and should you warn people?
Finally, we discuss race etiquette. We debate about:
- What to wear to a race
- Why most people in the race should not be standing on the starting line. (To be fair, Angie’s opinions are strongly influenced by the complaints of her husband on these two issues.)
- Why you should slide off to the side of the course if you are going to stop at a water station or start walking during a race.
We had a great time putting this episode together and hope you can gain some insight, or at least a laugh or two out of the episode. Remember, when in doubt, be kind to those around you as we are all part of the same running community.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode! We also have SHIRTS! Check them out!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
It’s time for a look behind the scenes of the Real Life Runners, and a chance to listen into a coaching call. The conversation this week is between Kevin and Angie about her latest 5k race over the weekend. The results were a bit mixed as it was a personal best, but it also fell short of the goal time.
In this episode, we really look at the relationship of coach and athlete. We cover how communication is key and how the long term development of an athlete should be at the front of a coach’s mind, even if that may have some short term issues.
We discuss pre-race nerves that hit Angie hard. These nerves started about a week out and created some serious stomach issues the night before and morning of the race, not to mention the race itself.
We cover the questions that Angie had after the race including did I put in the right work and enough of it? Was the speed work over emphasized while longer intervals were neglected? Did cross training and strength work take a back seat to running and hinder the performance?
The answers are small adjustments in the continuous relationship between coach and athlete. Sometimes the training needs a big switch, this plan worked but was derailed by nerves. Even when training plans are on point, the ability to express the new training is not always perfect. Through this discussion, and several off-mike as well, it seems very clear that some longer workouts and mental training checkpoints will significantly help the individual racing plans. Angie is definitely in better shape than last year, but just needs a few chances to express the new ability.
What takeaways do we have for the general audience? Avoid fads, distractions, the fear of missing out, and the tendency to search for greener pastures. Running is a long term journey and the relationship between a coach and athlete takes time to develop. Sometimes the best plan is to keep moving forward knowing that the plan is working, you just need the time to show it off.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
This episode dives into the world of the inspirational pep talk. We takes a few tangents along the way, but really try to view the pep talk from the perspective of both the coach and the athlete. We also cover why the speech that gets you pumped up and ready to run through a wall can be a good and bad thing depending on how and when it is applied.
Coaches want to feel like they are helping the athlete as much as possible. It is true that they generally plan the schedule and workouts. They help with mental tactics. They try to manage the emotions of an athlete through rough patches. Eventually the coach may start to see their role as elevated.
We realize that the coach is important. Teaching is important. But in the end, it comes down to the athlete. In all areas, the athlete is in charge. When the schedule says 5 miles, the athlete needs to do the work. When the workout gets hard, the athlete needs to find the mental capacity to push. The athlete controls their recovery, sleep and eating habits. Ideally, the athlete and coach form a partnership or mentorship, rather than a dictatorship. This may not always be the case, but it is here at Real Life Runners.
So we come back to the idea of the pep talk. This could take the form of an actual pep talk before a big race if you have a coach, or it could be self driven through an inspiring video or song. The important question to ask is when to use it. In the movies, the big talk happen before the big game, but not before every game, and certainly not before every practice.
Runners can only dig extra deep occasionally. My best runners have generally been the ones who are consistently putting up solid, but not awe-inspiring, workouts on a regular basis. Athletes do not want to end up putting out their best work in practice and having nothing left for the big stage. While I do like to see racing in practice on some workouts, that is not usually the goal.
Even hard workouts are often designed based on the athlete’s current ability with goal-paced work sprinkled in to see their potential. Once runners have figured out how to go to that place of pain, and how to deal with it, they need less exposure. Asking an athlete to scrape the bottom of the physical and mental well every couple of days for a workout is a surefire way to create burnout. For the weekend warrior who enjoys racing nearly every weekend, this means realizing that not every race can be better than the previous. Even when racing often, there should still be some races that are highlighted as performance peaks while other races are focused on the enjoyment of the racing community.
Finally, when it comes to the inspiring message itself, there are so many angles to choose. A coach must truly connect with an athlete to give the best talk. An runner needs to understand themself to know what will bring out their best performance. Is the message success for others, success for self, understanding that there is always another gear, committing early to something new and scary? In the podcast, we cover a lesson I am holding onto for the end of the cross country season and Angie shares the talk she gave to our team before our big meet last weekend. Check them out and find your inspiration.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
This episode marks the one year anniversary of the podcast, and it has been amazing. When we first started it was a little scary to think we would put this out to the world and people would actually want to listen. Now, as we approach 27000 downloads around the world, we wanted to look back at some major lessons for life and running.
This past weekend we also took a family trip to Disney World. One of the best characteristics of Disney is that it is constantly growing and looking to improve. As they keep building, the walls of the construction area often contain a picture of Walt Disney and one of his inspiration quotes. We thought it would be interesting to look at the lessons of life and running through the lens of our Disney trip.
The first lesson is based on a few quotes. “The way to get started is to quit talking and begin doing.” Walt Disney was a dreamer and a visionary, but he certainly did not spend all of his time dreaming. He spent most of his time intensely pursuing those dreams. When you have a dream and other suggest that it is a little crazy or far-fetched, you are the only one who can understand whether it is attainable. You control how hard you are willing to work toward that goal. The steps may not be huge, and it will not be a direct path from start to finish, but consistently working toward a goal will get you incredible places. As Disney said in one of Angie’s favorites, “Never forget it started with a little mouse.” There is a lot of greatness to be done in the world, why can’t you be the one doing the great things?
Second, we move to a galaxy far, far away and gain some lessons from Jedi Master Yoda. While the quotes are amazing, the message is clear through all of the movies, and the Jedi training that our little ones went through on our trip. Fear and anger lead to the dark side. One of the biggest fears that people have is a fear of the unknown. There is zero assurance that things will go smoothly when you try something new, whether in parenting, business, podcasting, or running. However, it is only when you open yourself up to the possibility of failure that you can reach your potential. In a very telling moment of Jedi training, tiny Yoda lifts a huge spaceship and Luke Skywalker says “I don’t believe it.” Yoda sadly sighs and responds “And that is why you failed.” We must have enough belief in ourselves and our preparation to take a leap of faith and risk failing.
Third, with a couple of long car rides, staying at a hotel, and spending a long day in an amusement park, it is safe to say we did not have our normal schedule. The lesson here is that even in odd situations, healthy eating is possible, it just requires some planning. One of the biggest needs for healthy eating is to surround yourself with many healthy options. Rather than roll into the car ride and park with some granola bars and fingers crossed, we brought snacks like nuts, cheese slices with multigrain crackers, veggies and hummus, hardboiled eggs, and Angie’s wonderful sweet potato cookies. Yes, is was a bit of a heavy cooler to carry around, but the food options were plentiful all day long.
Also, exercising on vacation is possible if it matters to you. It takes some careful planning and prioritizing, especially when both parents are trying to fit in workouts and not wake up the kids with a loud hotel door, but it can work. At the same time, compromising to the situation around you is also needed. Pay attention to your overall health which includes sleep. You may need to shorten or adjust the intensity of the workout planned for that day. This may even happen mid-run as mine did, when I decided that my body had spent enough time on the treadmill after a whole day on my feet around the park.
The last lesson is a major one for life. Sometimes it is not only ok, but absolutely necessary to just step back and enjoy what is happening. Trying to tie running and healthy eating into a busy life (not so subtle plug for the new artwork) can start to feel overwhelming at times. It’s ok if it does not always work out perfectly. When the kids ask for ice cream at 5:30 and you know that’s going to mess up dinner, step back and see that the joy on their faces is worth the lack of vegetables. When the kids are still bouncing off the walls two hours after bedtime, just smile and know that they are making memories of a trip that will last for years to come. You hear a lot of people talk about finding the right balance in life, but there is never a true balance, there is a time for focus and a time to relax. Enjoy both and enjoy your life.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
The half marathon is said to be for those who are only half crazy. Angie and I both tried our first half marathon to see what was possible at that distance, while knowing that we were not ready for a full 26.2. In this episode we dive into the half marathon from several different angles.
We cover:
- Why to run it in the first place
- How long you will need to train
- Key workouts to boost your preparation
- The little extra things you should do when prepping for a race this long.
The half marathon is a great challenge race for a time strapped runner. The distance requires a long run, but not to the same extent as a full marathon. It also requires you to stay connected to you speed, but without the super fast workouts around a 5k that require extensive rest and tend to last a long time.
A safe number to be fully prepared for a half marathon is around 12 weeks. This number depends on your starting point and your goal for the race. Runners trying to complete the race distance can focus their training on making sure they are capable of covering the distance injury-free. If you are just starting to run, and have decided you running journey is going to begin with a 13.1 mile race, you should plan on devoted 6-12 months to the process. Runners looking to compete in the race, whether against others or simply the clock, should be looking for a solid three months after building a base up to consistent 6-8 mile runs with a long run of 10.
While there are so many great workouts that will prepare you for the half marathon, and some will be more beneficial than others, we have a list of some of our favorites.
- Increase the long run up to 10 miles for completion and 12-15 for competition
- Increase the distance of your fartlek training by stretching how long you can bounce between up and down intensity until you are up to 6 miles
- Run mile repeats (5-6 repeats) around 10k effort with 50% recovery
-
- If you run for 8 minutes, you are resting for 4 minutes
- Use this workout to replace a long run
- Fast finish runs in which you run your normal distance but finish with a final two miles around race pace of a final one mile around 10k pace or faster
- Extend you steady state runs by replacing a very long run with 8 miles at marathon racing pace
- Long intervals of 2 x 3 miles or 3 x 2 miles at you super perfect ideal half marathon race pace. Recovery with 5-7 minutes walking between reps.
Finally, some extra things to cover so you don’t get hurt in your build-up to the race:
- All runners should be strength training at least twice a week,
- Run strides on a weekly basis and including range of motion drill work every few days.
- When focused on the long race, runners should make certain they are sleeping and fueling correctly while focusing on recovery.
- Please keep track of your shoes. They have a life of 300-500 miles depending on the type of shoe and the surfaces they are used on. With longer training runs, the mileage build up quickly.
- Because long runs make runner vulnerable to repetitive use injury, runners should focus on lateral strength and mobility.
- Lastly, runners should work on cleaning up particularly poor running form. Land light on you feet, with tall posture and a small arm swing.
With some focus and dedication, most recreational runners can become half marathon racers. The distance and the training are not overwhelming. There is still a great challenge in the race. As a runner, it is a treat to seek out new challenges and see just what your body can do. When you try a new experiment, you never know how much fun the result may be.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Pace Calculator/Converter
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR monthly running plan, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
One of my least favorite questions to be asked is one that I also frequently get as a teacher, coach, and parent.
What do I need to do?
Except it usually sounds more like: Uunnggghhh, what do I do?!?!?
Please don’t get me wrong, I love helping other people. It’s at the core of our lives as a physical therapist, teacher, coaches, and, of course, parents. Helping and serving others is the point of this podcast and the foundation of Real Life Runners.
The issue is “What do I do?” is not actually asking for help. Below are my three issues with the statement and how to better frame the question if you find yourself wanting to scream “What do I need to do?”
First, let’s start with the question as a complaint that you probably already know the answer to. In very frustrating situations such as a running plateau, a healthy eating hiccup, or any challenge with your kids, this question may hit your mind. You know the answer, and it’s usually the least exciting. There is no shortcut to the success of long term health, fitness, and balanced relationships within a family. All of these successes come through continuous, even monotonous, daily effort.
Second, the question is incomplete. At its core, this question is simply a cry for help. To actually be useful, the full question needs to be refined. What do I need to do to accomplish a specific goal. As usual, the more specific the question, the clearer the path will become.
Third, the question puts the control and responsibility onto another person. While this may seem comforting at first, long term success comes when we take the responsibility. This topic is tricky, because I do think it is helpful to seek the advice of a trusted advisor or an expert who can provide guidance. However, most people do not actually enjoy following advice and will even start to rebel against it. Any advice or plan will feel too restrictive and challenging when there is no personal connection. When you find an identity that leads to your goal, then coaching wisdom is welcome. The best coaching relationships are actual relationships, not just blind trust.
Finally, while this question drives me nuts, it is a starting point. When the exasperated person calls out for help, the need a trusted advisor or friend to help them see what the cannot. An outside resource can set goals and dreams that you may have never considered. A coach should not just be a cheerleader proclaiming that anything is possible if you try, but an honest evaluator that can unlock you mind to new horizons. Once they show the possible, and you set your identity towards a clear goal, the question changes. You no longer complain “what do I need to do?” but wonder, “what else can I accomplish?”
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR monthly running plan, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
How do I get faster? The ultimate question for a coach and competitive runner. While there really is no magic workout or super predictor, there are some best practices.
Different workouts are designed for different physical benefits, and those benefits have varying levels of importance at different race distances. Longer races require the physical ability to hold up over a few hours of running, while 5k races force an athlete to deal with higher levels of pain but for a shorter period of time.
As we have pointed out before, two athletes running the same workouts at the same pace(or intensity level) may not gain identical adaptations. New runners and seasoned runners will adapt differently, and age and gender seem to also play a role. With that in mind, we present some workout ideas for success at major race distances.
5k
- 3 x 4 x 400 at sub 5k pace with 45-60 seconds between each and 3 minutes between sets or 400 at mile pace
- 1200 at 5k-10k pace repeated 4 times
10k
- Mile repeats just slower than 5k pace with half time recovery
- Fartlek runs (5 minutes up/2 minutes down) with a goal overall pace between half and full marathon
Half marathon
- Long distance fartlek runs (1/1, 2/2, 3/3) 1/1 means 1 min on pace/1 min easy pace
- Repeats of 2-3 miles at 10k pace with 5 minute recovery - can do 2 sets of 3 miles or 3 sets of 2 miles
Marathon
- Beginners: Increased long run
- Veterans: Increased steady state run at half marathon pace. Start with 20 min steady state in the middle of a run and work up to 45-60 min at steady pace
They may not be mandatory, and there are definitely crossover benefits of doing any of the workouts for any other distances, but this is a short list to consider adding to your workout repertoire.
Resources:
- Our Favorite Products to Make Healthy Living Easier
- Pace Calculator/Converter
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR monthly running plan, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com or kevin@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Are you a real runner? Do you identify as a runner? What are some of the benefits of finally accepting this identity, and what can be some of the downfalls of identifying this way?
Over years of coaching I have watched many runners take on the identity of runner. Some are quick to accept while others take years to accept and may secretly still think they are not actually a runner. The issue is usually connected to a negative self image and poor comparisons of themselves versus other "real runners". Once someone finally accepts the title of “runner,” the improvements on the metal and physical sides can really take off.
As long as running remains a hobby and not an identity, there is always an excuse for missing a goal. When a runner goes all in, a concept that varies widely in the world of real life runners, they can start working towards improvements. Goals can be set, training can be focused, experiments can be run.
What about racing? Once you fully accept the identity of runner, races can become less intimidating. They understand that the running community will support them. They accept that a race is a chance to test themselves and learn how to continue improving. The best runners are always good enough because they are only competing against themselves. They are not competing against a clock or a previous personal best, but against the idea of greatness. They are always good enough to strive for greatness on the endless journey of running.
Resources:
- Our Favorite Products to Make Healthy Living Easier
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR monthly running plan, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
As technology improves, and the amount of information available on your wrist increases, are GPS watches helping or hurting your running? As with most things in life, the answer is, of course, both.
We require every athlete on our cross country team to get at least a stopwatch. Other athletes we train often have gps watches. We both have gps watches. The ease of workouts improves when you strap a watch to your wrist even if the workout is simply run harder for 2 minutes, and then easier for 2 minutes. If you are looking to improve your performance, you are going to need some concrete numbers that a watch can provide. The extra enhancements like heart rate, pacing, and cadence can also be used to see performance improvement.
When using a watch to train in heart rate zones, the watch provides an honest accountability partner. It forces easy to stay easy and lets you know when your heart rate has reached its hard zone. The watch may not know that you only slept two hours last night, but it knows your heart rate is elevated and you need to slow down to make it an easy day.
Unfortunately, the watch can sometimes replace our brain. Rather than running by effort and feeling what easy and medium feel like, runners can get caught up staring at their watch. All runners should be working toward a greater understanding of the feedback between the brain and body, and the watch can allow a runner to bypass that loop. In this episode, we have a lively discussion on how many effort levels should exist.
Finally, the watch can become a limiter. If the workout says to run at these specific speeds, or train in this heart rate zone, runners get nervous to reach farther. Running should provide opportunities for fun and experimentation. The watch, and it’s constant feedback, can lead us into the mindset of magic workouts that lead to automatic results. Every runner is different, brings different backgrounds, and adapts differently to training stimuli. Regular experimentation helps mental training by removing the fear of failing.
Ultimately, I love my watch and will always run with it for safety purposes and the extra information that I can check out after my run. However, it is important to realize that the watch is one of many tools that can enhance your running, but we should never discount our own intuition and learning about our body. We need to use the external feedback that the watch provides, and compare it to the internal feedback that we are gaining with each run about how our body feels. External and internal feedback are crucial to develop into a well-rounded runner, and we need to make sure all of our tools are working correctly to help us achieve that.
Resources:
- Our Favorite Running Watch that we both wear everyday
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new RLR monthly running plan, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
With the start of a new school year, there has been a lot of talk about clean slates and fresh starts. Today, we talk about that concept and take two different angles:
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On one hand, we should look at everyday as a fresh start, a new chance to make choices that lead us closer to the person that we want to become, the goal we want to achieve or the milestone that we want to hit. Why wait until some random day on the calendar when you can just start today?
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On the other hand, do we ever actually get a clean start? Our experiences shape us and our view of the world, so is there such a thing as a fresh start? Can we just forget about the past and start again? And if so, do you want to?
We talk about reality vs. perception, and how all events and people in our life can help to teach us things and help us to grow. Yes, each day is a new day, and we should be conscious about the choices that we make, but changing our perceptions on past events to turn every event into a learning experience can greatly help us to grow into the people we are meant to be.
Things we talked about:
- What Alice Forgot by Liane Moriarty
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new premium membership program, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
As summer wraps up, and we gear up for another school year, it is important to make sure that the level of daily, weekly, and monthly organization increases. Now, to be very honest, I am not the best with organization, but I see it’s incredible value. On the other hand, Angie is the master of organization and planning and keeps all of our lives running smoothly.
While I will rarely step up and lead the organization process, it is very important that the entire family does contribute to the overall weekly and monthly plans. Parents must discuss their needs with each other or they risk simply giving everything they have to the rest of the family. Kids must contribute their needs so they can see how everyone is working together to create happiness and success for the entire family.
We have spent time with our kids discussing the difference between wants and needs, and this has transitioned nicely into their contribution to the weekly plan. They understand that all needs must be met before wants can be started. Open and honest dialogue is needed to plan for group success, and this is a life skill that will stay with kids for a long time.
Practically speaking, some points from the episode about how to actually set a schedule include
- Large family calendar
- Different colors for each member of the family
- Shared calendars on the phone
- Scheduling workouts into your day like an appointment
- Setting aside time for mental health - prayer, meditation, breathing, relaxation
- Dinner planning for the week
- Meal planning and meal prep
- Getting the kids involved, allowing them to choose which meals go on which days
- Batch cooking for easy options all week - what is it, how to do it, and how this makes weekday meals super easy and delicious
Batch prepping - think about it as just cooking a little extra, to have leftovers to use in other meals throughout the week. By cooking the components plain, you can add different spices, seasonings or sauces to change up what you eat each day.
Finally, although the episode is about staying on schedule, real life runners are also about happiness and joy. Sometimes it’s ok to step away from the regimented schedule and simply have a relaxing night of pure unplanned fun.
Resources:
- Calendars on Amazon
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new premium membership program, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
How do I possibly fit it all in? I feel like I am struggling to keep up right now with work and family...where am I going to find space for improved eating not to mention mental and physical personal health? When trying to combine work and kids and fitness you can quickly feel overwhelmed. How do you make sure that every area is getting its attention?
This episode covers the steps to regularly check in and make sure you are clear on what you want to accomplish to be happy and satisfied and not simply busy but mentally fried.
First, you need to carefully and honestly set your priorities. This bit of advice comes from basically every self help book you will ever read. Take time to write out the categories in your life and then order them by importance. Actually write this down. Decide on the major goals that fit the categories and understand the timeline involved in reaching these goals. Again, actually write this down. Now check in on the list again with a very honest eye about your priorities, starting point, and goals. Erase and rewrite as needed.
Some common categories to assess include:
- Physical Health
- Emotional/Mental Well-being
- Romance/Love Life/Intimate relationships
- Hobbies/Leisure Time
- Professional Growth/Career
- Environment
- Friends and Family
- Finances
- Spirituality
- Personal Growth and Development
The second step is to clearly explain your reasons for the goals and priorities on the list. Find your why. Again, rewrite as needed when you find conflicting goals or you notice that all of the reasons seem to point to the same priority, yet you put that one low on the list. Be honest here so you are not disappointed later.
The third step is critical and may be more difficult for some than others. Reach out to your support network and let them know about your goals, your timeline, how that may affect them, and how they can support you. By now, you should be able to explain your why to anyone whether that is your spouse, kids, or boss. Those close to you need to at least accept the goals, and if they are not fully on board, you are going to need some extra cheerleaders. Open communication at the outset and throughout the path to your goal is crucial for you and your supporters.
Finally, when you have carefully and honestly come up with your list of priorities, created goals within those priorities, reasoned out your why for the goals, and built a solid line of communication with your support network, you need to stay on the path toward the goals. The path may get a little winding and stretch longer than anticipated, but you need to keep going in the direction of the goal because that is where happiness lies. Even if you just take baby steps, you will be happier and more fulfilled knowing that you are working towards your goals every day.
As a bonus tip: When new situations arise, evaluate them according to your priority list and say no if you have to. If things in your life do not align with your current priorities and goals, say no. Don’t give yourself one more thing to do, leading to further overwhelm and less time to focus on the things that are actually important to you. When you reach the goals you had set, depending on the goal, you may need to take another look at the big priority list. This list of steps should be looked over on a regular basis to make sure that the priority list still aligns with what you want. Check in on the list at least every 90 days and consider as often as 30 depending on the timeline of your goals.
To sum it up:
- Set your priorities.
- Set your goals.
- Talk to your support crew.
- Align your actions with your goals, spending more time on the higher priorities and less time on the lower ones.
- Re-evaluate regularly to make sure that you are still spending your time in the right areas to bring you the most fulfillment in your life.
Resources:
- Smart Life Push Journal by Chalene Johnson
- Push by Chalene Johnson
- Your Best Year Ever book by Michael Hyatt
- Michael Hyatt's Lifescore Assessment
- High Performance Habits by Brendan Burchard
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month or $1 per episode!
Need a new running and strengthening plan handed to you every month? Check out our all new premium membership program, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
What good is a running coach? When Kevin started running, his high school coach was a coaching legend with decades of success. When Angie began running to be a faster runner, she relied on Kevin.
The coach creates the runner both physically and mentally. They are like the artist carving the statue out of the rock. The mindset of a strong coach should be as Michealangelo stated: “Every block of stone has a statue inside it and it is the task of the sculptor to discover it.” The coach needs to see the runner and find the best way the bring out the highest potential.
In this episode, we discuss several coaching styles and bring up the benefits and challenges of each. While there are dozens of ways to categorize coaches from mileage to which coaching legend you follow, we came up with four to cover in this show
The "numbers" coach relies on a calculator to take an athlete from point a to point b. They have a very solid starting point and regularly check the latest scientific research to decide the best ways to get the exact physical adaptations. They may struggle with getting locked into thinking that one plan will work for every athlete.
The "cheerleader" or "mom" coach brings the smile and support no matter what. High Five! They are fully invested in the athlete and that is incredibly supportive through difficult times. While this coach is awesome, one of the challenges is clarifying the relationship between coach and friend and being able to push the athlete beyond what might feel good.
The "drill sergeant" or "tough love" has no issues with the accidental friend relationship. They are authoritarian. They will push the athlete to try to get them to their greatest potential day in and day out. They often have very successful athletes, because the athlete has no choice. The challenge comes when the athlete must rely on themselves and the coach is not around. Athletes with a drill sergeant may be more likely to either push into injury to appease the coach or give up in moments when the coach is not around.
The "woowoo" coach places mental training as the highest priority. They set out to empower the athlete to face any obstacle by developing mental tactics. The challenge comes from getting the athlete to buy-in. This is not usually a quick fix coaching role and the approach may be a little frightening for an athlete.
Ultimately the question becomes, what type of coach is best? It is the coach who can tap into every style when the athlete needs them. The coach who recognizes when cheering is better than pushing will succeed. The coach who knows when to train the body and when to train the mind has the advantage.
The best coach is the coach who values the success of the athlete above all else and uses whatever strategies necessary to help them achieve it.
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you? Please consider becoming a patron to support us and show your love and appreciation! Pledge as little as $1 per month, $1 per episode, or any other amount you want!
Check out our all new premium membership program, where we create a new running and strengthening plan for you every month! It takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
The marathon is quite the beast of a race. Many runners set the marathon as a long term goal or the peak of their running achievement.
Others run a few every year while a rare few set out to run one in every state in the US or aim for global destinations. Regardless of where you may fall on the spectrum from first race to hundredth, one thing is clear, the marathon is not easy.
Running a marathon requires substantial physical preparation.
- Runners must increase the time they are able to spend on their feet and the length of run they can complete.
- They need to be able to learn how to fuel during a run.
- Training for a marathon should include practicing different types of fuel to see which option works best with your body.
- Runners also need to be able to deal with drinking while running.
- The physical preparation slides into the mental challenge as the training requires the ability to handle whatever happens on race day.
Mentally, the marathon can be intimidating.
- First timers must be prepared for something they have never done before.
- Training plans rarely take a new marathon runner past 20 miles, yet the race calls for 26. There are a variety of workouts that can help a runner mentally bridge this gap.
- Having faith in a training plan can give you confidence as can working with an invested coach.
- Training with a group, in person or online, can provide support and accountability.
Finally, Angie discusses the idea of showing gratitude for the goal while on the path to achieve the goal. This is a wonderful mental shift that helps overcome the fear before a race and the disappointment in results that may follow a race regardless of the result.
Remember that the marathon is a huge undertaking that needs appropriate training. This training should create a physically prepared runner who also has the confidence and mental fortitude to battle and overcome any obstacle that comes their way on or off the course.
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Check out our all new premium membership program, where we create a new running and strengthening plan for you every month! It takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
HAPPY BIRTHDAY KEVIN!
The internet in filled with training plans designed for all sorts of race distances with the allure of magic paces and workouts to help you reach your peak. In this episode we break down where these plans come from, what some of the vocabulary means, and hopefully educate you about how different paces can help you.
First, the plans come from well intentioned exercise physiologists trying to take research on elite athletes and adjust it to mortals. The issue is when reducing the paces or distances, the benefits might not be the same. Also, given the background of an elite runner versus a more typical runner, even identical workouts will result in different physical adaptations.
The paces in these plans often fall into one of these categories.
Marathon pace- This is what you can sustain for 2:30 to 3:00 regardless of how far that gets you. If you finish a marathon around 4:22(10 minute miles) your "marathon pace" in training is still not 10:00, it’s probably closer to 9:30
Half marathon pace- This is the pace you can hold for 1:00-1:30. This pace can be very useful for long steady state runs for marathon training regardless of finishing time
Threshold pace - aka lactate threshold, or LT pace- This is a pace you could run for a one hour race. This pace is the speed when your body is just balanced between producing fatigue causing byproducts and eliminating the byproducts.
- There are two major workouts around this speed. Steady state runs at threshold pace encourage the raising of this threshold level.
- Combo workouts, where you shift between paces about and below this level (5k and marathon pace for example) help the body figure out how to deal with the fatigue and painful byproducts while still running at a decent pace. These workouts are brutal and require plenty of recovery.
Tempo runs are a specific workout involving 20 minutes at threshold pace. Over the years they have become incorrectly synonymous with any steady state run. Since Jack Daniels brought them to popularity, I feel that his alternate workout of intervals slightly faster than threshold pace with small recovery that gives a total of 20-30 minutes of work should be the only acceptable variant using the name tempo run. However, to be fair, I am guilty of misusing the name with my own running.
Fartlek training is a Swedish term from the training method introduced in the 1930s. It translates to speed play and was originally a very unstructured method of changing pace during a run. There are no required distances, times, or paces. We are big fans of this method because it has shown strong cardio benefits and can be manipulated to essentially any training goal. The structure of speeds and recovery time can make this workout fall anywhere from easy to very challenging and the varieties are virtually limitless.
VO2 max is a measurement of how much oxygen the body can consume in a certain time. The theory suggests that if you increase the body’s ability to consume oxygen, you will be able to perform better. Several high level coaches use this as the basis of their training. Workouts are run at the speed that first creates a VO2 max, and all runs are performed at a percentage of this pace. High level coaches create amazing athletes, so this method has become very popular, but the latest research shows a lack of correlation between VO2 max and actual performance. This does not make this training method pointless, but does suggest that training does not require such a tight time window for paces.
To sum it all up, there are lots of training plans, and athletes can be successful with most plans as long as they stay healthy. It seems like there are a few basic rules for improving regardless of the plan.
- Increase the amount of running you do (gradually and realizing the diminishing returns)
- Do not run at the same pace every day
- Use effort based training that takes into account multiple stresses on your body beyond just running
- Progress slowly and reap the long term benefits
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Check out our all new premium membership program, where we create a new running and strengthening plan for you every month! It takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Right click here to download this episode directly to your computer
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
What is a runner’s body?
In the world of running, there are a lot of stereotypes about what runners look like or should look like. Running used to be more of an elitist sport, not a sport of the masses like it is today.
Today, running has become more accessible to so many more people and the “runner’s body” now takes on many more shapes and sizes.
However, that runner’s body stereotype hasn’t gone away. Many people judge themselves based on their size or shape, and some even think that that image has a role in determining their own self-identity as a runner.
I’m not a runner because I’m not thin enough.
I’m not a runner because I’m not fast enough.
The truth of the matter is that it does not require a certain look or race time to become a runner. It does not take a specific weekly mileage. Runners do not have to race marathons, or even race at all. To be a runner, you simply need to run. This means that a runner’s body is your body.
You have a runner's body.
I have a runner's body.
As parents of two little girls and coaches of a group of teenagers, it is incredibly important to project a positive body image. We are careful to teach toward building up the strength of our bodies rather than a fixed image, goal number, or shape. This can be challenging when those at the front of the race tend to look a certain way.
When thinking about body image, an important point to keep in mind is avoiding comparisons. If you could benefit from losing weight to lower your risk for diabetes, heart disease or other health complications, then that is a healthy choice. If you want to lose a couple more pounds so that you look like another person or some ideal image in your head, that is a dangerous path to follow.
Ultimately, remember that if you run you can accurately say “I have a runner’s body!”
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Check out our all new premium membership program, where we create a new running and strengthening plan for you every month! It takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey! It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free. It is only open until the end of this week, so if you're interested, sign up today or you will have to wait until August when we reopen the program :)
Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person! We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
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Click here to request to be added to our private Facebook tribe!
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Interested in Custom training plans and Personalized Coaching? Check that out here!
Check out our other episodes here
Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here!
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
Journaling is an incredibly healthy habit that seems to be done in some form by basically every successful person.
In this episode we discuss journaling from two very different perspectives. Angie has always had her daily planner going back to at least high school. It has helped to bring focus and structure with to-do lists. It has provided a source of reflection and a guideline to thanksgiving.
On the other hand, Kevin has tried to keep a journal since high school. It has repeatedly proved unsuccessful although it does feel really good during the week or two that it lasts.
In this episode, we discuss the benefits of journaling for life and specifically for running. We cover the sense of accomplishment, the organization, and the ability to look back and recognize patterns and causes of both high and low points.
Angie lists numerous options for what to enter in a journal, while always starting with gratitude.
We cover what type of information you should keep inside of a running log along with the benefits and pitfalls of self-comparison.
Finally, we wrap it up with some thoughts on how to get started. Like any new habit, start small and find a trigger to perform the new task
Most importantly, don’t worry if it doesn’t seem to be going perfect at first. It’s your journal, and it’s for you, so you really can’t mess it up.
Resources mentioned in this episode:
- The Five Minute Journal
- The Five Minute Journal for Kids
- Other Journal Options on Amazon
- Running Journals
- Final Surge - online running log
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person!
We are working out all of the details now, and will hopefully have some special rates on hotels/accommodations as well as a fun after-party for our tribe of listeners. We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation. *Note: Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase. Your purchase price is the same whether you use the link or not.
As much as we focus on training, goal setting, and lots of details to running improvement, sometimes it’s nice to step back and remember that all of this running is supposed to be fun.
There are days that we do need the big goals to get us through a rough patch that tends to show up during the heat of the summer or the cold of the winter. However, at the end of the day, your running should provide you with some level of joy.
On this episode, we talk about:
- How running can provide happiness through stress relief and meditation
- The joy and other benefits of running with a group.
- How ignoring your goals may provide happiness for some people, yet focusing on goals and competition brings about happiness in others
- We wrap it up with a connection of how happiness matters in all areas of life from nutrition to family.
Ultimately, there are plenty of ways to enjoy running and when you finish you should remember to put a smile on your face.
Go find your joy!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person!
We are working out all of the details now, and will hopefully have some special rates on hotels/accommodations as well as a fun after-party for our tribe of listeners. We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.
This Buddhist statement about chopping wood and carrying water highlights the importance of fundamentals, no matter what stage you are at along your journey.
It is important to understand that improvement in running, health, or really any worthwhile venture happen over a long period of time and through many small (and seemingly boring) steps.
While the allure of the Instagram worthy workout or magic training secrets are attractive, the truth is that getting better simply requires consistency towards a goal.
In running, the recovery distance, stability exercises, and mobility work are the foundation of great achievements.
Do not discount stability, as it is likely the reason you are not injured.
Do not ignore mobility; it is fixing that small ache before you are sidelined.
Do not regard easy runs as “junk” mileage, because they literally are the steps needed to reach your goal.
While it would be amazing to see huge improvements day after day, appreciate the small steps that keep you moving forward, and that, with time, build you into a stronger, faster, and more accomplished runner.
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person!
We are working out all of the details now, and will hopefully have some special rates on hotels/accommodations as well as a fun after-party for our tribe of listeners. We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What's the point of training if you're not all-in? Do you believe in your training plan? Do you believe in your support system? Do you believe in yourself??
Today's society seems to be overruled by FOMO, the fear of missing out. People are always looking for the next best thing and don't want to be left behind. People are always second guessing if what they are doing is the best thing or if there is something better waiting around the corner.
What's the best training plan for you? In truth, there are a lot of good training plans out there, and most of them work. There are some that have more focus on distance and some focus more on speed, but most will work. However, they aren't going to work if you don't commit to them or if you jump from plan to plan looking for the fastest results.
Buy in. Commit. Succeed. That's the theme of today's episode.
We talk about:
- Belief in your training plan
- There are lots of training plans that work. Pick one and stick to it. Don't jump from one to the other without giving the plan enough time to work.
- Belief in your support system
- Surround yourself with runners, friends, coaches that want YOU to succeed
- Communicate with those people so that they know how best to help you
- Belief in yourself
- The challenge of doing something that has never been done
- If you fully commit, the results are then on your shoulders
- If you don't fully commit, you are always giving yourself a built-in excuse
- The importance of different workouts to build physical and mental toughness and confidence
- The importance of remembering your why, especially if things don't go exactly as planned
- The importance of accepting responsibility for your outcome
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person!
We are working out all of the details now, and will hopefully have some special rates on hotels/accommodations as well as a fun after-party for our tribe of listeners. We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this world of immediate gratification and all information at our fingertips, everyone wants a quick fix and immediate results.
Want to get in better shape? Try HIIT training.
Want to get faster? Try sprints.
Want to lose weight? Try extremely restrictive diets.
Want more money? Click one of those online ads to make $25k this month.
Running isn't like that though. Distance running is about slow and steady results. We need to look at running as a journey rather than a single destination.
There is a great benefit to building the aerobic base, but it does not usually deliver quick feedback. Classic periodization builds a big base and then tries to use speed later in the season to refine the aerobic base into speed.
New runners and old runners off of a break try to circumvent this strategy by hitting speed early and can see positive early results. In the long run, pure speed will reach a limit quickly and progression will likely stop, if burnout, sickness, and injury don’t show up first.
The middle ground sees ups and downs in intensity focus during the year. Training all aspects intelligently keeps the runners progressing, and prevents boredom and stagnation.
Important tips to keep in mind:
- Never ignore any aspect, just change the proportions of the training
- Workouts should focus on the immediate goals and the bigger health picture
- Sprints have a purpose year-round, as do longer runs
- Maintain strengthening, mobility, and drills all year
- Race specific training becomes more important in the 2-3 months before a race
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person!
We are working out all of the details now, and will hopefully have some special rates on hotels/accommodations as well as a fun after-party for our tribe of listeners. We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Click here to request to be added to our private Facebook tribe!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Summer is coming! It’s important to be aware that heat and humidity can change running in many different ways. Down here in Florida, we understand the importance of dealing with heat and humidity, but this is important no matter where you live.
Let's review of what happens to body temperature when we exercise:
- Body temperature goes up so the body sweats to try to cool it body temp down
- Body cools down as the sweat evaporates from our skin
- Body also sends more blood to the skin to cool us down, but during exercise the blood is also being sent to our working muscles - this can lead to overheating
- Body can divert more blood to skin, but then not as much going to muscles, so muscles have to work harder to produce the same effort
Heat in a dry climate:
- Dry air evaporates sweat from your body almost as quickly as you’re producing it so you can become dehydrated much more quickly.
- As you become more and more dehydrated throughout a run, your heart needs to work harder to pump your blood because it’s becoming thicker (as you lose water)
- This is called cardiac drift: your heart rate increases over the course of a run even when the intensity stays the same.
- Heat and sun increase your core body temperature. As soon as you start getting too warm, running will feel much more difficult even if your pace is the same as usual.
Heat and humidity:
- The air is already super saturated with water, so less evaporation is occuring - the water/sweat stays on your skin
- Lack of evaporation of the sweat from your skin (because there is already so much moisture in the air) leads to decreased ability for the body to cool itself
- Body tries to compensate by sweating more to get the cooling effect, which can lead to increased dehydration
How heat and humidity can affect performance:
- Running pace is affected as temperature rises
- Ideal running temp is around 50 degrees. At 60 degrees, there is a 2-3% increase in running pace (so 8 mm is actually 8:12). At 80 degrees, pace is affected 12-15% so 8 mm is 9:06
- Humidity 60-90% can increase HR 10 bpm so an 8mm might feel like a 6mm
Heat-related conditions/illnesses:
- Muscle cramps - dehydration and loss of electrolytes
- Dehydration
- Symptoms include dizziness, fatigue, mental fog
- Heat exhaustion
- Dizziness, headache, nausea, cold/clammy skin, profuse sweating
- Core body temp above 104
- Heat stroke
- Core body temp over 105 deg
- Disorientation, clumsiness, confusion, poor balance, and a lack of sweating
- Immediate medical attention needed - need to cool body temp - cold bath, ice packs
Advantages of running in the heat:
- Body becomes more efficient at handling the heat
- Body can dissipate heat better - improving blood flow to muscles and skin
- Start sweating sooner to help keep core body temp low
- Sweat out less electrolytes
- Body produces more blood so it doesn’t have to share as much between skin and muscles
How to train in high heat and humidity:
- Stay hydrated - aim for 4-8 oz every 15-20 min
-
- Weigh yourself before and after a workout to see how much water weight you lost and then replace it 16 oz per 1 lb lost
- Run early or late, not in mid-day sun
- Run in the shade
- Plan your run ahead of time and pick routes that are tree-lined
- Concrete and asphalt absorb heat then transmit more heat back to you so consider trail running = More shaded and natural surfaces are cooler
- Wear performance fabric and avoid cotton - choose moisture-wicking fabrics and lighter colors
- Plan your run around water fountains (local parks) or stash water on your route
- Wear visors to allow heat to dissipate through your head, instead of hats that can trap in the heat
- Carry a small sponge with you to help absorb some of the sweat
- Have a cold towel waiting for you at the end of the run
- Run by effort, not by pace - Like we said, running feels harder in the heat so don’t worry so much about paces
- Slow Down!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Exciting news!! Come join us for the Key West Half Marathon on January 20, 2019! It is our first Real Life Runners destination race, and we would love to meet you in person!
We are working out all of the details now, and will hopefully have some special rates on hotels/accommodations as well as a fun after-party for our tribe of listeners. We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com and you will get 15% off of your registration! Also, be sure to add yourselves to part of our team, Real Life Runners! Come and join us!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Why am I so tired?
Runners know what it is like to be tired. As real life runners, with jobs, families, and other responsibilities, we definitely know what it is like to be tired. But what exactly is fatigue?
Scientists used to try to figure out what exercise-induced fatigue was through strictly physiological models. They figured that the body just ran out of fuel at some point, which caused us to feel fatigue. They talked about fueling, the build-up of by-products in the body (why do you think everyone knows about lactic acid!?), and the other physical changes that occured within our cells.
Sure, that can explain fatigue, but is it the whole story? As busy parents, we know that it’s not just physical things that cause us to be fatigued. When we have a lot of mental stress or a million things going on in our lives, we can feel tired, even though we may be getting enough sleep or eating the right food. What, then, is the whole story?
We can’t forget about the brain and the role that it plays in fatigue. Our brain tries to protect us, and sends messages to our body telling us that we are fatigued before we actually reach our physical limits. Why?
In today’s episode we talk about:
- The energy systems in our body
- How our body naturally switches fuel systems when running low
- How the physical build up of by-products can cause us to feel fatigued
- Why lactic acid doesn’t actually cause fatigue and muscle burn like you have always thought
- The role that oxygen plays in this equation
- The newer research into the brain’s role in interpreting the body signals as fatigue
- How the brain tries to protect the body by anticipating danger
- How the brain must take in all of the information and then decide to push forward or slow down
- DeKonig’s hazard score - how our level of fatigue is related to how far into the run we are and how much we have left
- And much more!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What is food? Food is fuel, but food is so much more than just fuel. Food describes who we are, where we come from, and how we live our lives. The choices that we make about our food are far-reaching and say a lot about us.
In today's episode we talk about:
- What is food?
- How does food fuel us?
- What else does food do besides just fuel us?
- What is good nutrition?
- How is good nutrition different for different people?
- What does it mean for our food to be sustainable?
- What are the two kinds of sustainability?
- Is there one best diet?
- How can we be more mindful about our food choices?
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Maybe you are one of those runners that never leaves the house without headphones. Maybe you are one of those runners who can't stand the idea of having something in your ears. We have each been both of those runners at one point in our running journey. Which one is which now?
There are definite benefits of running with music and definite benefits of running unplugged. Which is better?
Today we talk about:
- The benefits of running with headphones
- How music can help cadence
- How running with headphones can help productivity
- How running with headphones can help you run longer and farther
- The benefits of running unplugged, without headphones
- How running without headphones can help you tune into your body better
- How running without headphones can improve your view of the world around you
- How you can use your runs to connect better with others
- And so much more!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, Spotify, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Sometimes racing goes well. We have that day when we hit a PR and all is right in the world. Then there are those days when it doesn't. We don't hit our goal, we don't PR, and we feel like crap.
Kevin had one of those races this weekend and today we talk about what went wrong. There a lot of gems in this episode, so we hope you like it.
We talk about:
- Mental strategies to use when you're not feeling it
- Different ways to block out the pain
- What to do when you just want to throw in the towel
- And so much more!
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In a world where everyone wants more all the time, is that really what is best? When is more a good thing, and when is more just, more?
This is a big pitfall for a lot of runners. People get better and faster when they start adding more miles or more speed work, so they think that continuing to add more will continue to get them better and faster. Unfortunately, this is not always the case.
More mileage will make you a better runner. Speed work will make you a faster runner. However, we can't just endlessly add mileage or keep dropping times in our workouts just for the sake of doing so. Many times, our bodies are well-served by maintaining a given training level until our body has reaped all of the benefits from that level before moving on to the next.
Today, we talk about:
- The 4 fundamentals of running that every runner needs to focus on in order to continue to reap the benefits of training and stay healthy and injury-free
- When it is appropriate to level-up your training
- When it's a good idea to just continue doing what you're doing
- Why our culture of instant gratification can hurt us as runners
- The two keys of getting faster
- Why it's sometimes good NOT to focus on those two keys during our training
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook and Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We all want to look good, feel strong, and be in good shape. That's why a lot of people start running in the first place. However, while some people naturally lose weight in the process, it's not so easy for others.
What gives? If we start running, shouldn't the weight just fall off? Unfortunately for most of us, that's not the case. There are a lot of factors that go into our body weight, so changing one thing may or may not lead to weight loss. Running alone does not guarantee weight loss and a thin body. Look at the starting line of any marathon. There are people of all shapes and sizes, all of them about to run the same distance, and most of them have been running and training for months or years for it. Running alone does not lead to a certain body type, weight, or shape.
Today we talk about the many, many factors that go into our body weight, and why running may or may not be the best avenue for weight loss. There's a lot of science in the beginning of this episode, but we think it's necessary to understand what is going on in your body so that you can make the best decision for you. Near the 20 minute mark, we get into specific things you can do to help accelerate your weight loss through your physical activity.
Keep in mind, running and physical activity only account for about 20 percent of how your body looks and how much you weigh. The lifestyle choices we make regarding food, sleep, and the other areas of our life account for the other 80 percent, so while running and physical activity is important, it's definitely not the only thing we have to think about.
In this episode we talk about:
- What factors contribute to weight loss or weight gain
- How our hormones play a role
- Do calories really matter?
- How important is the quality of our food?
- Why the study of one is so important
- Recommended running schedules if weight loss is your goal
- Why losing weight and training for a race can sometimes oppose each other
- Understanding the difference between a weight loss goal and a racing goal
- What not to do if you are trying to lose weight
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook, Instagram, or Snapchat (angieRLR and kevinRLR) and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Injury. The runner’s nemesis. Sometimes it is avoidable. Other times, it is not. Sometimes we trip and fall. Sometimes the injury is a result of overtraining. Either way, many runners will find themselves needing to rebuild their mileage after injury.
Today, we talk about rebuilding speed and power after injury. We start out with some tips on how to prevent those little aches and pain from turning into a bigger injury (Hint, when in doubt, ice it out!).
Unfortunately though, not all injuries are preventable. Some are more serious. Some require the dreaded time off. If you do find yourself injured, there are definitely good and bad ways to get back into running and rebuild your fitness.
Today we talk about:
- What you can do to avoid injury
- Ways to self-treat to prevent little aches and pains from becoming something bigger
- Ways to stay in shape while rehabbing from injury
- How to safely get back into running once the injury has been cleared
- Understanding when changing your training plan might be necessary
- How much time it will take you to get back to where you were prior to the injury
- Three main areas to focus on outside of training to prevent the injury from happening again
Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook, Instagram, or Snapchat (angieRLR and kevinRLR) and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Make sure you stretch so you don’t get hurt! Sometimes there is sage wisdom that can stand the test of time. Other times, it’s just a training method that has been passed down for years without anyone actually questioning the point. As real life runners, we are often pressed for time when working out. We hate wasting time with any activity that does not have an actual benefit on performance.
In this episode we discuss the myths of stretching, the three main components that actually lead to flexibility and mobility, and how to deal with tightness in the body. We cover why most of what we do for stretching, while not a negative, does not serve the purpose we think it does. Most importantly, we cover what should be done as a replacement for the generic static stretching that many people have been doing for years.
In this episode you will learn:
- The difference between flexibility and mobility
- What 3 main things limit the motion at any given joint
- What you are actually doing when you stretch
- How long you should be stretching
- The most effective ways to stretch a muscle or tissue
- How stretching affects the body's perception of tightness
- How to effectively use self-mobilization to free up tight spots in the body
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook or Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we discuss the benefits and difficulties that come from being a new runner. While new runners are able to quickly adapt to new stresses on the body, everything is a new stress and that greatly increases the chance of an injury.
New runners tend to get caught in a couple of traps. Recognizing the pitfalls will hopefully help any new runners, or runners that seem to have plateaued, move forward in the best way possible.
Focus on one of the biggest keys of all running. If you want to be a better runner, you need to run. In a world filled with the fear of missing out, any runner, but especially new runners, can get distracted by the latest training buzzword and lose focus.
Runners don’t like to take the slow and steady path even though that gets the best long term results. All of us need to take a step back from running, eating, or our general health and make sure that whatever we are doing to improve ourselves is actually paying off and making a positive difference over the long run.
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook or Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
There are so many terms floating around in the world of food nowadays - paleo, vegan, vegetarian, plant-based - what the heck do they all mean? In this episode, we try to provide some clarity on several terms inside the food and diet community.
As a teacher, I often get education companies emailing me about their products and one that caught my eye was a vocabulary company. They asked what appeared like a simple multiple choice question, but had replaced some of the words in the question and answer section with new made-up words. It did a great job of highlighting the importance of fundamental vocabulary knowledge before comprehension.
When trying to improve our health, we can get trapped in the confusing world of diet and exercise vocabulary. Without an understanding of what the words mean and what the options are, how can one make an informed decision?
We are not here as nutritionists or trying to push one method of eating over another. Today, we come to you as informed consumers trying to help make more informed consumers. The goal of this show, and most lessons in life, is not to provide absolute answers, but to give clear information and allow you to decide how to best use that for yourself.
We hope you find it helpful!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com
Come find us on Facebook or Instagram and say hi!
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When it comes to getting anything done in our day, we need a reason. The more challenging and new a task is, the greater reason, motivation, and focus we need to accomplish that task. So many people are able to start a new exercise plan or healthy eating lifestyle, but fall back to old habits after a few weeks. When a race or a workout gets tough, knowing your reason for why you are doing it helps you get through the rough patches.
In today’s episode, we talk about finding different types of motivation and share different ideas that help to push us to be more. Whether the drive to continue when a job gets difficult comes from inside or outside, knowing your motivation will help you keep going. By having multiple reasons to keep going, we can choose the option that best motivates in that moment.
Sometimes the inspiring poster is enough. Other times we need more. Check out this episode and take some time to really think about what pushes you to get better.
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, send us an email at support@realliferunners.com
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In general, running tends to be a very numbers-oriented sport. If you gather a group of runners together, it won’t take long before people start comparing PR’s. Check out a runner’s social media feed and you will find lots of mileage, times, and paces. While there is nothing exactly wrong with this, it can lead to some negative thinking and undue stress.
Today we discuss how treating running as a lifelong journey leads to constant lasting victories rather than the fleeting highs and regular lows a runner can experience when the only goal is to hit one personal best after another. Running, and life itself, should be fun. It's good for us to step back from the details and enjoy the big picture!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, send us an email at support@realliferunners.com
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
The big race is over. You've been training for months, and now it's done. Maybe you met your goal, maybe you didn't. Now where do we go from here?
Angie just finished her second half marathon ever, and her first as a mother of 2 last weekend. Keep in mind, our youngest child is 5 1/2 years old. :) It took awhile, but she did it.
Today's episode is basically a coaching call between Kevin and her, to go over how the race went, and figure out where to go from here. After each race, it is so helpful to sit back and think about what happened, and if you can talk it over with someone, even better! We think you'll gain some valuable insights on ways to analyze your races to help yourself continue to improve with each one.
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, send us an email at support@realliferunners.com
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We've all been there before. Whether we are at the start of our fitness journey or we have fallen off the wagon, we all have been faced with trying to start or restart a healthy habit. We know we need to exercise, but how do we make it a normal part of our day that we don't even have to think about?
Enter in The Power of Habit by Charles Duhigg. This latest read explains the science behind habit formation, so we take that information and apply it to starting a workout habit.
In this episode we talk about:
- How to create a habit
- The 3 main components of habit formation, what is known as the habit loop
- What you need to trigger a new habit
- How to reinforce that behavior to turn it into a habit
- Ideas for common triggers and reinforcements
- What to do if you fall out of a habit and want to restart
- How to troubleshoot and change a bad habit
- And lots more!
We think you will really like the real world application of these concepts, not only for running and exercising, but for other areas of your life as well!
Have a great week!
Sorry we missed releasing an episode last week. With the flu, Kevin lost his voice, so we had to skip a week when real life got in the way. :( We will do our best to prevent that from happening again!
Thanks for Listening!! To help out the show:
If you have a topic you would like us to talk about, send us an email at support@realliferunners.com
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We've all heard it before: to lose weight, we need to burn more calories than we consume. We need to eat less and exercise more, right? We gain weight because we eat too much, have lack of self-control, and just don't exercise enough. Wrong!
Weight control is about so much more than just calories in-calories out. Sure, calorie restriction plans can work in the short term, but then why do 95% of all diets fail?
Easy, because it's not sustainable. Our bodies were designed to adapt. If you keep restricting calories, your body will adapt and you will continue to keep cutting back calories to get the same results. You can only cut back so far!
There's also millions of other things at play, like our hormones, inflammation, stress, sleep, and life in general. ALL of that plays a role in how our body either gains or loses weight.
If you've ever had a problem losing weight and are confused, take a listen to today's episode. It's probably not your fault. We've been fed the wrong information for years, so it's no wonder we are all confused.
In today's episode, we talk about:
- The classic model of calories in - calories out and why it doesn't work long term
- Why all calories are not created equal
- Why the quality of your food matters way more than you realize
- How hormones play a role in our weight management
- The problems with restrictive diets
- Why running is not the solution for weight loss
- How to develop a healthy relationship with food
- What the long term solution is for weight control
- And much more!
Angie dieted for years, and always struggled with her weight growing up. By understanding the role that food plays in her overall health, she's been able to break the diet cycle, lose weight, and feel better than ever. Hopefully her story can help you with the struggles you might be having too!
Have a great week!
Thanks for Listening!! To help out the show:
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
A few episodes ago, we talked about the benefits of a training plan, and there are a lot! However, today we look at the other side. Are there negatives of following a training plan, and if so, what are they?
Well, the first is that training plans don't always take into account our real life. Stuff happens. We are under a lot of stress, we get sick, kids get sick, family drama, lack of sleep - you name it. At any given time, there are tons of things that can derail our training.
As runners, we are so committed to our sport, that sometimes we forget that we are also human. Some days, our body can't do what our training plan tells us to do, and that's ok!!
There are also those times that we might need to take a rest day, even if we don't want to. Sometimes, with all we have going on in our lives, rest can be more important than one more run. No, really, we're serious! :)
In this episode we talk about:
- Some common things that can derail our training, like stress, sickness, or life events
- How stress affects us physically
- What to do when we miss part of our training schedule
- When to alter a training schedule
- How to alter a training plan to account for life getting in the way
- The importance of understanding your training plan, including the cycle that you are in and the point of each workout to allow you to make these changes
- Ways to tell if you are overtraining or need a rest day
- What to do if your body needs a rest day
- What this all means for our real life outside of running
We know that this is something that has happened to all of us, so we really hope you enjoy this one!
Thanks for Listening!! To help out the show:
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Interested in Training plans and Coaching? Check that out here!
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
There are two main ways that people start on their running journey: on a team or as an individual. Kevin started off on the cross country team in high school and has transitioned into solo running throughout the years. On the other hand, Angie started off solo and has recently started running and training with a group.
This week, we talk about some of the pros and cons of running with a group, and highlight some of the awesome things that happen when running with others.
We also talk about some challenges to be aware of when running with other people and some ways to avoid some of those pitfalls.
Thanks for Listening!! To help out the show:
Share this show on Facebook or Instagram
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
The mental aspect of competition often takes a backseat to making sure that you have racked up the miles of preparation. In this episode, we cover one of the worst outcomes of any race...choking. We spend some time going into the nuances of another chapter out of Matt Fitzgerald's book How Bad Do You Want It? to dive into the details of what choking is and how to avoid this terrible race result.
This episode includes:
- Choking defined as a poor performance in response to the perceived stress of a situation
- The negative result comes from excessive internal focus which, in turn, reduces running efficiency
- When we aim for a goal, we often put a number out there as if that is the ultimate prize
- Learn what to focus on in order to reduce the stress of the goal
- The opposite of choking is known as flow - a state in which self-consciousness is reduced and performance is increased
- The term flow was originally coined by Mihaly Csikszentmihali as a state of complete immersion in a purposeful activity
- Three methods to try to move into a flow state - its not a matter of following steps, but self-talk can make flow more likely
- Several ways to change your thinking to improve your outlook on running and life itself
- Be grateful for the ability to work toward your goals and you have a better chance of reaching them!
Thanks for Listening!! To share your thoughts:
Share this show on Facebook or Instagram and leave your comments below the image for that episode.
To help out the show:
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Technology has paved the way for huge advancements in running. While not many are going to argue the benefits of shoe updates and wicking fibers, the picture becomes a little less clear when you look at activity trackers and phone apps. Have we become so dependent on technology that we are missing the human component of running and training?
Today we will talk about:
- What is the point of heart-rate based training
- What are the shortfalls of HR training
- Why it can be incredibly helpful to have gps tracking on your wrist
- The disconnect between pace tracking and HR training
- Why a pace tracker on your wrist can help and hurt your ability to repeat different paces in the future
- Why your watches race prediction time might not be very accurate
- The inability of technology to measure heart, desire, and passion
Don't forget - if you need help with your plan - we got your back! Use code PODCAST for 10% off of your first month of premium membership AND a customized 4 week training plan if you sign up before the end of 2017! Check it out here!
Thanks for Listening!! To share your thoughts:
Share this show on Facebook or Instagram and leave your comments below the image for that episode.
To help out the show:
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Running is bad for your knees, right? That's what we all hear from everyone around us that doesn't run, but is it true? Today, we get a little medical, and talk about a condition that plagues a LOT of runners: knee pain. Here's the spoiler: Running is NOT bad for your knees, when done correctly. Unfortunately, knee pain does tend to affect a lot of runners, so we are here today to help you out a bit.
Today we will talk about:
- Common causes for knee pain (there's way more than you might know about)
- How to know the difference between the different causes
- What kind of symptoms each condition usually causes and the location of pain
- What do do right now if you have knee pain
- A super easy test you can do at home to see what could be causing your pain
- Things you can start to do today to treat your knee pain
- The long term solution to getting rid of knee pain and making sure it doesn't come back
- And lots more!
Don't forget - if you need help with your plan - we got your back! Use code PODCAST for 10% off of your first month of premium membership AND a customized 4 week training plan if you sign up before the end of 2017! Check it out here!
Thanks for Listening!! To share your thoughts:
Share this show on Facebook or Instagram and leave your comments below the image for that episode.
To help out the show:
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Right click here to download this episode directly to your computer
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Goal setting: It's something that we know we should do, but do we always do it? And if we do, are we setting effective and appropriate goals that are pushing us to succeed or setting us up for failure?
When we look at our lives and want to improve our health, our running, or just our life in general, we should be setting goals. In this episode, you will learn:
- What are 3 big challenges when trying to set an appropriate goal?
- Why is fear a good sign when setting a goal?
- Why not achieving your goal is a good thing
- What are 4 keys to setting good goals
- What are some specific considerations when setting goals as a new runner
- What our personal running goals are for the new year
- And how it all connects to our lives outside of running (this one is pretty obvious)
We hope you enjoy this one!
If you want our free goal setting worksheet, click here
Thanks for Listening!! To share your thoughts:
Share this show on Facebook or Instagram and leave your comments below the image for that episode.
To help out the show:
Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes, Stitcher, or Google Play
Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What the heck is periodization of training? It's a fun vocabulary word that refers to cycling your training plan. If you are shooting for a goal race, or if you just want to keep improving and getting faster, training cycles are very important.
Macro cycles are the big chunks of your training plan that have one goal in mind, like one season of the year. Micro cycles are the weeks within that larger macro cycle, where you vary your mileage and purpose of your workouts to make the most gains and avoid injury.
Today's episode is chock FULL of some pretty technical stuff and guidelines on planning out your training cycles to allow your body to make the gains it needs to get faster. Cycling your training is also very important for injury prevention and to avoid boredom.
If you like going out on a run just for fun, you might want to skip this one. It's pretty technical, so if that doesn't interest you, no biggie! If you want to learn some new ways to get faster and design a training plan to get you to a goal race, this is a MUST listen episode. Grab a notebook, because you'll probably want to take notes on this one!
We talk about:
- The difference between macrocycles and microcycles
- The 3 important phases (macrocycles) of training: base building, speed building, and peaking/tapering
- The key things to focus on in each phase
- The purpose of each phase
- Example workouts for each phase
- The importance of drills, core, and strengthening in each phase
- How to successfully taper for a race
- And of course, how it all relates to our lives outside of running!
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Check out our other episodes here
Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In a world of distracted drivers and stories of runners being hurt, thinking about running safety is now more important than ever. We tell you all about why this has become very important to us recently, with the development of a new medical condition. In this episode, we talk about running safety, especially the topics of:
- How to stay safe when running in the dark
- What gear is important for nighttime running
- How to stay safe while running if you have a medical condition
- What Kevin's experience has been like getting back into running after a medical problem
- The right way to run in congested traffic areas
- and more!
This was a pretty personal episode for us, and we discussed something that we have been dealing with lately that has not been easy. We hope you enjoy it.
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To help out the show:
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Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In case you hadn't heard, Kevin and Angie are high school cross country coaches. Kevin has been coaching for over 10 years, and Angie joined the team a few years ago. We just got back from the state championship last weekend, so we wanted to think about what lessons we have learned over the course of the season and figure out ways to improve next year.
Anytime we train, we should always take time to evaluate how it is going, what we have been doing, and how we can improve. We need to do that in running and in life, so we think this will be a helpful episode for anyone out there, not just people involved in cross country.
There are some really great connections between being a part of the cross country team and how that applies to us as people, parents, spouses, and runners.
In this episode, we will talk about:
- How each kid is different and why figuring out how to coach each runner individually and as part of the team is very important
- How each runner starts out with different ability levels, different levels of endurance at start of season, and different goals and how to integrate that into the training plan for the whole team
- How we use different motivational techniques for each individual
- The importance of setting goals for both individual and team
- Our training philosophy of quality vs quantity
- How we used strength training to reduce injury this year
- Why it's important to keep in mind that high school kids have growing and changing bodies influenced by hormones and how that affects their training abilities
- Why bones grow faster than muscles in growing kids and how that can lead to repetitive use injuries easily
- The emotional connection of the kids to the team and why this matters to each individual
- And like we always do, we talk about how these lessons apply to our life as real life runners and as real life people
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What is effort-based running and what are the pros and cons? We break it down for you in this episode. There is definitely a good time and place for effort-based training and times when pace-driven training is more appropriate.
In this episode you will learn:
- What is effort-based running?
- The different levels of effort-based running
- What level most of your training should be in
- The purpose of each level and what training adaptations that creates
- The difference between aerobic and anaerobic training
- The different fuel sources that our bodies use during training
- How intensity level affects the fuel sources that our bodies use
- The difference between effort-based and heart rate zone training
- The right and wrong times to use effort-based training vs pace-driven training
- And lots more!
Resources:
- Heart rate maximum calculations and information
- HR max calculator
- 80/20 Running by Matt Fitzgerald
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
What is clean eating? It's definitely a buzz word now and has become much more mainstream, but what exactly is it?
In this episode, we walk you through what clean eating is and why it is so important. We tell you why we got into this whole thing, and share a little of our personal story as parents and as a person with ulcerative colitis. Kevin will share what changing his diet has helped him to accomplish in regards to this diagnosis and his health.
Most importantly, we give you 4 early steps to take to start on your clean eating journey today.
Resources:
- Eat Real Food, Is it Really That Simple?
- The Real Food Grocery Guide
Thanks for Listening!! To share your thoughts:
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Right click here to download this episode directly to your computer
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
We all want to feel better while we run, and running does not have to be a chore! Today, we discuss three things that you can start focusing on today to make your running feel better and be more efficient!
What are these three magic things, you wonder? Listen to this one to find out. As always, we give you actionable steps to take to make a few adjustments, as well as the research and experience behind these recommendations.
Resources:
- The Cadence Debate
- Running 180 playlists
- Spotify
- Want to check a certain song? Tap along with the beat here and find out the beats per minute
Thanks for Listening!! To share your thoughts: Share this show on Facebook or Instagram and leave your comments below the image for that episode.
To help out the show: Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Some of the most common questions that we get asked are about running shoes. What kind of shoes do we wear? What kind of shoes should I wear? My friend likes this type of running shoe; would that be good for me? I was told I have flat feet, so what kind of running shoe should I buy?
In this episode, we talk about the different kinds of running shoes, how to figure out what type of shoe to wear, and some of our other recommendations regarding shoes, orthotics, and running footwear.
Running shoes can be categorized into neutral, stability, minimalist, racing flats, trail shoes, ultra cushioning shoes, and motion control. What's the difference between them and which one is right for you? By the end of the episode today, you should hopefully know the answer to that question!
Resources mentioned in this episode:
- Shoekicker.com
- Join our all new members-only area for access to our quick guide to help you determine if you are in the right running shoe!
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Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
For a new series of episodes, we will be discussing Matt Fitzgerald's new book, How Bad Do You Want It?
Spoiler alert: We loved it. Matt breaks down a very important topic in sports psychology: how our brain mind can either improve or inhibit our running and athletic performance.
Until about the 1990s, sports performance research was limited to the physical domain. In other words, what physiological factors could be affected in order to improve our performance as athletes. Things such as VO2max, lactic acid threshold, heart rate training, glycogen storage and usage, and other "measurable" factors were what all of the research and training focused on.
However, in the 1990s, a new model of performance enhancement came into play: the psychobiological model. This model explores the connection between the brain and the body and how our thoughts can either improve our performance or hold us back.
And as always, we talk about how this applies to the rest of our lives outside running. We really think you're going to enjoy this series of episodes! Let us know what you think!
Thanks for Listening!!
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Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
In this episode, we continue to tell you a little bit more about who we are and how we got to where we are today. We both have very different stories and running journeys and are very different runners, but we also have a lot in common. We both have a love for running (which was not always the case!) that is constantly challenging us to be better versions of ourselves.
Angie started out like a lot of runners, and started running just to lose weight and get in shape. She actually used to hate running. Her journey has looked completely different from Kevin's, and she talks about all of the challenges she has faced along the way as well, and how they have formed her into a much different runner than Kevin.
Through it all, even though we have very different journeys, very different goals, and very different outcomes, we talk about what running has meant to us, how it has affected us as a couple, as parents, and as human beings.
We hope you like this one as much as we liked recording it for you, and we hope there are things that resonate with you and your running journey.
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Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
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Right click here to download this episode directly to your computer
Check out our other episodes here
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
So you might be asking yourself, who are these two and why do they have this podcast? Today, we will tell you a little more about Kevin and his running journey, including the set-backs and struggles that have made him into the runner he is today. He chronicles the phases that he has gone through in his running so far and what he has learned along the way. Hope you enjoy it! Stay tuned to learn more about Angie in the next episode!
STRENGTH TRAINING: Why is it important for runners and what are some key exercises to focus on? In this episode, we dive into strength training for runners: the why, what, and how. There has been a big push in the running community towards strength training as a regular part of our running routine, and there’s many good reasons why this is happening! As runners, we like to run, but we can’t forget about all of the muscles that stabilize us when we run. These muscles aren’t always properly strengthened through running alone. We need to add in other exercises to support our running, prevent injury, and ultimately make us better runners.
Strength training does so much for us, so we break down the reasons why it’s so important, just in case you aren’t on board yet! We also talk about which muscles are best to focus on, as well as specific exercises that you can start doing today (with no equipment) to help you to target those muscles that are most important and most neglected by runners. We talk about the concepts of proximal stability for distal mobility (listen to find out what this fun phrase means to use at your next cocktail party or long run!), how strength training improves neuromuscular recruitment, power, and running efficiency.
Which muscles are the most important for us to focus on? Which are the most effective exercises can we use to target these muscles, based on current evidence and research? Also, which muscles don’t really need to be focused on as much because they are usually stronger, causing an imbalance in the body? These are all questions that we answer today!
And don't forget... How does this apply to other aspects of our life? We talk about some of our struggles as parents, and how we all need a good support system in our lives to help keep us sane. As parents, we try to do it all. We wear a million hats at the same time: mom, dad, husband, wife, coach, teacher, doctor, lawyer, boo boo fixer, housekeeper, chef, landscaper, pool cleaner, chauffeur...the list goes on and on. Let’s be real - it’s exhausting. We need a support system to help us through. People that know us, love us, share our value systems, and can help to support us through all of the trying times. We need those people in our lives.
Resources and Links: * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201064/ * http://bjsm.bmj.com/content/early/2012/06/25/bjsports-2011-090281.short * Six of our Favorite Strength Exercises - FREE guide!
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Check out our other episodes here:
Episode 1: Quality vs. Quantity
Episode 2: Carbo-loading vs Fat-adaptation
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
So, what’s the deal with carbo loading? Is it what we should be doing as runners? If so, what’s the best (and worst way to do it?)
Then there’s the new buzz in the running community about fat-adapted training, ketogenic diets, and becoming a “fat-adapted” athlete (or person in general). What’s that all about?
There are a lot of runners out there that have the mindset, “I run a bunch, so I can eat whatever I want.” Is that really the right mindset to have or could you really boost your performance and feel better while running by making some changes to your eating habits?
Listen to today’s episode to hear all of this and more. Overall, the key is what kind of running you are doing and what your goals are. Elite marathoners trying to win the race will have different fueling needs than someone who has a goal of finishing the race. We will give you the general guidelines and best practices to determine if you even need to carbo load at all. If you decide to carbo-load for a race, make sure you do it correctly and start a week in advance. We give you a detailed plan in today’s episode to first, deplete your carb reserve then rebuild it to prep you for race day.
You will also learn:
- What are the different varieties of carbs that are good for carbo loading
- Specific carb recommendations, including different kinds of grains, fruits, and vegetable to experiment with to see what works best for you
- The best way to carbo load, including the schedule for the week leading up to your race
- Why the standard American diet is not the best for us as runners or just healthy people in general
Links and Resources:
- The New Rules of Marathon and Half-Marathon Nutrition: A Cutting Edge Plan to Fuel Your Body Beyond “The Wall” by Matt Fitzgerald
- Snack Ideas for Runners
- What is processed food and why is it not the best choice for us?
Thanks for Listening! To share your thoughts: Share this show on Facebook or Instagram and leave your comments below the image for that episode
To help out the show: Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!
Subscribe on iTunes or podcast player of your choice.
Right click here to download this episode directly to your computer
Check out our other episodes here:
Episode 1: Quality vs. Quantity
Episode 3: Strength training for runners
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
Hey there! Thanks so much for tuning in to our first episode of the Real Life Runners podcast! In this episode, we dig into the concept of quality vs. quantity, and how that topic can relate to running, our health, and our relationships. It’s a topic of debate in all of these areas, so we break it down and give you actionable steps to improve each area today!
RUNNING
Most training plans are broken up into 2 overall philosophies: Quality vs. Quantity. We talk about the difference between each approach, and which approach we believe in, based on our research, human physiology, and our experience with runners on all levels.
We give you our general guidelines on minimal weekly mileage for certain race distances, and talk about why your weekly mileage depends on your goal. If you are looking to just finish a goal race, then you can get away with the minimal mileage guidelines, but if you are looking to hit a specific time or personal best time, you will likely have to increase your mileage, with specific workouts aimed to help you reach that goal.
We talk about our recommendations for how many days a week you should be running and how you should structure those days, including how many workout days you should include versus recovery days. We also give you what each of us chooses to do (which is very different from each other!)
Let's not forget: We are more than runners. We are real life runners, so how does this concept of quality vs. quantity apply to our lives outside of running? We get into how this concept applies to our sleep and what new research is saying about how much sleep we ACTUALLY need per night (Hint: it’s not the 8 hours that we all thought!). Our natural sleep patterns are broken up into cycles, and we will review what those cycles mean, and how they can help you determine the best amount of sleep for YOU!
We also discuss how this concept applies to our relationships, especially with our kids, and why we believe that quality time with our kids is more important than the quantity of time we are with them. Let’s face it, we are all busy, and time is becoming a very precious commodity. We will give you actionable steps in this episode to increase the quality of the time that you spend with your kids, even when it’s not as much time as you might want.
Links and Resources talked about in this episode: 80/20 Running by Matt Fitzgerald
http://healthysleep.med.harvard.edu/healthy/science/how/external-factors
https://www.psychologytoday.com/blog/between-you-and-me/201307/your-sleep-cycle-revealed
Sleep Smarter by Shawn Stevenson
Thanks for Listening! To share your thoughts:
Share this show on Facebook or Instagram
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Leave an honest review on iTunes. Your ratings and reviews really help and we read each one.
Subscribe on iTunes or podcast player of your choice.
Right click here to download this episode directly to your computer
Check out our other episodes here:
Episode 2: Carbo-loading vs. Fat-adaptation
Episode 3: Strength training for runners
Don't forget: The information in this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.