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.
'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 Needs08:14 The Impact of Diet Culture on Active Individuals17:54 The Importance of Matching Energy Intake with Energy Output20:49 Nutrient Timing and Fueling Strategies for Runners27:02 Banana Burps and Energy Metabolism27:27 Understanding Low Energy Availability (LEA) and RED-S31:28 Fueling for Performance: Avoiding Common Pitfalls34:03 Intermittent Fasting: Pros and Cons40:27 Keto Diet: Is It Right for You?41:30 The Dangers of Calorie Restriction46:25 Fueling Your Body for PerformanceTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
9/5/24 • 52:09
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 Training03:25 The Blurry Lines of Training Zones06:10 Simplifying Training Zones14:18 The Importance of Sprint Training21:56 Sprint Training for Women in Perimenopause and Menopause26:30 The Benefits of Sprint Training26:55 Balancing Sprint and Zone 2 Training28:36 Incorporating Sprint Training Safely33:59 Mental and Physical Hurdles of Sprint Training41:11 Effective Warm-Up Techniques45:01 Starting Your Sprint Training Routine46:58 The Importance of Cool Down and RecoveryTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
8/29/24 • 53:15
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 Mudita03:32 Applying Mudita in Running07:38 Olympic Commercials and Community Support15:25 Personal Running Stories and Inspiration24:10 Finding Joy in Every Run24:51 The Power of Celebration26:48 The Controversial Nike Commercial27:31 Winning Isn't for Everyone29:51 The Mindset of Elite Athletes39:21 Embracing Mudita in RunningTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
8/22/24 • 42:52
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 Reflections05:24 Body Positivity and Athleticism10:46 Sifan Hassan's Incredible Feats17:50 Kenneth Rooks' Steeplechase Journey26:49 Embracing Excellence: The Power of Preparation28:34 The Resilience of Jakob Ingebrigtsen31:39 The Unique Personalities of the U.S. Sprint Squad35:14 Marathon Strategies: Cooling and Fueling43:05 The Impact of Course and Technology on Marathon PerformanceTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
8/15/24 • 51:20
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 Squashing11:36 Understanding Pain and Discomfort22:39 Identifying the Root Causes24:38 Understanding the Big Picture25:53 Impact of Real Life on Training27:18 Training Load and Recovery35:28 Importance of Nutrition39:37 Managing Stress and Anxiety43:10 Recognizing Body SignalsTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
8/8/24 • 50:21
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 Details05:07 The Big Rocks and Small Details Metaphor06:56 Small Changes with Big Impacts08:57 The Role of Mobility and Strength13:36 Incorporating Drills and Mobility into Your Routine18:52 The Importance of Consistency and Habit Stacking21:22 The Compound Effect of Small Actions34:35 The Power of Small Acts in Training and LifeTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
8/1/24 • 39:41
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 Heat07:19 Cardiac Drift Explained09:26 Heat Adaptations and Sweating15:06 Heat-Related Illnesses19:43 Early Signs of Dehydration27:34 Adapting to Heat: Gradual Increase in Workout Intensity29:32 Hydration Strategies for Optimal Performance32:21 Cooling Techniques During Runs35:06 Hydration and Nutrition: Pre, Mid, and Post-Run39:08 Choosing the Right Clothing and Gear44:29 Breathing Techniques for Better Running49:27 Mental Strategies for Running in the HeatTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
7/25/24 • 53:02
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.To join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
7/18/24 • 31:26
"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 Lesson07:31 The Importance of Mindset in Training11:42 Consistency and Training Plans16:11 Nutrition and Its Impact on Performance20:59 Life Stress and Its Influence on Training25:45 Exploring Self-Care Beyond Running26:24 The Importance of Sleep for Performance29:05 Evaluating Training Results and Making Adjustments34:48 Sustainable Changes vs. Enhancements43:00 The Role of Mental Strategies and CoachingTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
7/11/24 • 54:18
Stop Second Guessing Yourself: Embrace Your Running DecisionsIn 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 Decisions07:12 Gathering Quality Information for Training10:36 Choosing the Right Training Plan15:58 Different Paths to Success22:01 Choosing the Right Mentor22:17 Overcoming Information Overload24:01 Making Decisions and Avoiding Indecision29:53 The Fear of Making the Wrong Choice33:15 Trusting the Training Plan41:23 Recognize, Remind, and RecommitTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
7/4/24 • 45:51
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-Surgery05:55 Balancing Training Plans and Listening to Your Body12:03 The Importance of Enjoying the Training Process25:42 Exploring Training for Women Over 4026:45 The Impact of Hormones on Training27:58 Challenging Traditional Fitness Advice28:28 Developing a New Training Protocol29:45 Balancing High-Intensity and Endurance Training33:34 The Importance of Enjoyable Training38:05 Incorporating Strength and HIIT for Women46:05 Setting Realistic and Enjoyable GoalsTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
6/27/24 • 52:15
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 Runners04:14 Daily Nutrition and Consistency07:55 Processed Foods and Protein Supplements11:19 The Importance of Consistent Fueling12:34 Intermittent Fasting and Runners20:34 Understanding Hormonal Imbalances in Athletes21:07 The Debate on Fasted Workouts21:37 Importance of Fueling During Workouts22:45 Training Strategies: Fueling for Performance23:53 Hydration and Fueling Tips25:54 Adapting Your Gut for Fueling28:39 Post-Workout Nutrition Essentials30:19 Balancing Macronutrients for Recovery39:15 The Role of Daily Activity in FitnessTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
6/20/24 • 46:15
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.a00:54 The Importance of Running Form03:29 Running Economy and Efficiency06:28 Common Posture Mistakes13:12 Practical Tips for Improving Posture23:04 Understanding Overstriding25:42 Introduction to Cadence26:13 Calculating Your Cadence27:20 Improving Running Efficiency28:45 Avoiding Common Cadence Mistakes38:11 The Importance of Arm Swing47:34 Proper Arm Swing TechniquesTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
6/13/24 • 52:02
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 Fixes02:00 Consistency Over Shortcuts04:25 Understanding Running Efficiency30:18 Prioritizing Variety vs. Progress in Workouts30:54 Consistency in Strength Training31:50 Efficiency Through Routine33:53 Understanding Rest and Easy Days39:08 Mental Shifts for Better Recovery39:59 Balancing Running and Strength Training47:29 Fueling and Nutrition for Optimal Performance51:50 The Role of SupplementsTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
6/6/24 • 57:16
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 Matter04:28 The Importance of Knowing Your Why08:46 Training and Identity: Embracing the Runner Within14:05 Balancing Intensity and Flexibility28:08 Pushing Through Pain and Finding Importance31:48 The Duality of Growth and Comfort33:20 Identity and Core Values in Running39:15 The Importance of Flipping the Switch46:44 The Passion Paradox and Life BalanceTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
5/30/24 • 50:54
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 Surgery06:45 The Road to Recovery: Extending Your Timeline15:34 Listening to Your Body: Navigating Pain and Progress23:06 Effort-Based Training: A Gentle Approach to Comeback26:00 Personalizing Your Comeback: Listening to Your Body33:11 The Importance of Strength and Mobility in Recovery37:58 Embracing the Journey: Meeting Yourself Where You Are41:04 Reflecting on the Comeback Process and Future GoalsTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
5/23/24 • 44:40
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 Matters02:41 The Mental and Physical Barriers to Diverse Training07:52 Easy Runs Explained: Building a Strong Aerobic Base24:40 Understanding Tempo Runs: The Key to Progress30:15 The Science Behind Lactate Threshold and Its Benefits32:23 Mental Toughness and Tempo Runs37:49 Introducing High-Intensity Interval Training (HIIT)45:32 Anaerobic Capacity: Boosting Speed and Power49:43 Planning Your Training: Volume, Intensity, and RecoveryTo join the Academy waitlist, click here. 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. Interested in our coaching program? Check out our coaching options here. 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.
5/16/24 • 54:56
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 Methods06:05 Understanding Flexibility vs. Mobility: A Key Distinction10:22 The Role of Stretching in Running and Daily Life15:49 Starting Your Stretching Routine: Tips and Techniques21:44 Dynamic vs. Static Stretching: What You Need to Know22:26 Understanding Your Body's Needs for Stretching23:51 The Dangers of Overstretching: A Deep Dive27:58 Addressing Weakness and Misalignment Through Proper Stretching33:44 Dynamic Stretching vs. Static Stretching: Best Practices39:29 Maximizing Post-Workout Recovery: Stretching Do's and Don'ts 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. Interested in our coaching program? Check out our coaching options here. 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.
5/9/24 • 44:31
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, TXWebsite: https://becomingzesty.com/Instagram: https://www.instagram.com/becomingzesty/02:12 Megan's Marathon Journey: From Challenge to Change07:45 The Impact of Running on Health: A Personal Story13:20 Discovering Holistic Health and Functional Medicine16:46 Unlocking Potential with NLP: Tools for Transformation21:49 The Runner's Mindset: Overcoming Subconscious Barriers25:00 Empowering Change: The Role of NLP in Personal Growth34:07 Transformative Experiences Through NLP Training35:45 Personal Stories of Growth and Realization40:45 Understanding and Applying NLP Beyond Running 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. Interested in our coaching program? Check out our coaching options here. 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.
5/2/24 • 53:04
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 Snacks04:06 Finding Joy and Purpose in Running08:09 Challenging Yourself Through Running12:28 Getting Specific with Our Health Goals24:42 The Power of Lifestyle Changes for Long-Term Health29:03 Understanding Fun in Running: Levels of Enjoyment41:40 Running as a Gift: Gratitude and Connection45:41 Expressing Your Potential Through Running 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. Interested in our coaching program? Check out our coaching options here. 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.
4/25/24 • 47:40
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 Look08:24 The Causes of Joint Stiffness and How to Combat It28:10 The Role of Strength Training in Enhancing Mobility29:01 Functional Strength Training: Beyond the Machines31:06 When Stiffness is Actually Beneficial: A Deep Dive into Tendons39:58 Strategies for Improving Tendon Stiffness47:29 Plyometric Training: The Final Piece of the Puzzle 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. Interested in our coaching program? Check out our coaching options here. 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.
4/18/24 • 51:40
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 Runners02:02 Running Injuries vs. Soreness07:03 Training Mistakes: The Law of the Toos20:53 The Role of Weakness in Running Injuries24:44 The Power of Strength Training for Runners and The Effectiveness of Single Leg Exercises31:03 The Importance of Proper Fueling for Runners40:07 The Critical Role of Recovery: Sleep and Nutrition45:08 Life Stress and Its Impact on Running Injuries 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. Interested in our coaching program? Check out our coaching options here. 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.
4/11/24 • 52:06
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 Training02:23 The Pitfalls of a Monotonous Routine: How It Leads to Decline05:36 Beyond Races: The Versatility of Training Cycles for All Runners11:10 The Art of Progressive Overload: Building Strength and Speed20:53 Navigating Mileage Building and Strength Training24:37 The Importance of Listening to Your Body27:27 Maintaining Speed and Strength During Mileage Building30:32 The Role of Mobility and Drill Work 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. Interested in our coaching program? Check out our coaching options here. 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.
4/4/24 • 40:46
Exploring the Impact of Technology on Running PerformanceToday 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 Running03:54 The Pros and Cons of Running Tech: A Deep Dive13:52 Heart Rate Training: Accuracy and Alternatives21:25 The Art of Pacing Without Technology23:16 The Impact of External Devices on Training24:14 Navigating the World of Health and Fitness Tech27:59 Understanding Your Body Beyond the Numbers35:26 Finding Balance: Using Technology Wisely in Training40:49 The Simplicity of Health: Beyond Gadgets and Numbers43:10 Trusting Yourself Over Technology 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. Interested in our coaching program? Check out our coaching options here. 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.
3/28/24 • 44:20
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 Recovery09:55 Redefining Dedication: The True Path to Long-Term Running Success13:27 Adjusting Priorities: A Personal Story of Flexibility and Recovery19:26 Understanding Stress and Its Impact on Workouts19:59 The Importance of Connecting and Honoring Your Body20:37 Deciphering Between Soreness and Pain24:08 Modifying Training Plans for Long-Term Success32:05 Learning from Forced Recovery and Making Smarter Training Choices34:19 Honoring Your Body's Needs for Optimal Recovery40:11 Closing Thoughts: Train Smart, Honor Your Body 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. Interested in our coaching program? Check out our coaching options here. 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.
3/21/24 • 41:05
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.comInstagram: http://www.instagram.com/dr.lisa.dpt/01:44 Dr. Lisa's Running Journey: From Stress Relief to Passion04:30 The Evolution of a Runner: Learning from Mistakes06:51 The Technical Side of Running Injuries and Training16:46 Turning Personal Challenges into Professional Motivation19:29 Revisiting the Basics: The Importance of Easy Running21:54 Discovering a New Approach: Slowing Down31:32 Fueling Strategies and Weight Loss Insights40:32 The Power of Mindset and Performance Focus 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. Interested in our coaching program? Check out our coaching options here. 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.
3/14/24 • 47:54
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 Action02:31 Applying Binary Action to Running04:18 The Importance of Consistency in Binary Action05:37 How to Simplify Your Goals with Binary Action07:47 The Role of Priorities in Binary Action10:19 Aligning Your Actions with Your Intentions24:55 Setting Clear Intentions for Your Training Cycle26:02 Identifying the Resources Needed for Your Goals26:13 The Role of Strength Training in Achieving Your Goals28:28 Overcoming Potential Roadblocks in Your Training 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. Interested in our coaching program? Check out our coaching options here. 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.
3/7/24 • 34:56
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 Motivation01:28 Four Key Ingredients for Consistency02:40 The Role of a Structured and Adaptable Plan10:30 The Importance of Expert Guidance26:17 The Science Behind Calorie Intake and Performance28:11 The Importance of Evidence-Based Training34:45 The Power of Community and Accountability in Training 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. Interested in our coaching program? Check out our coaching options here. 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.
2/29/24 • 45:47
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 You02:12 The Pitfalls of Generic Training Plans03:06 The Need for Adaptability in Training Plans04:32 The Dangers of Over-Adjusting Your Training Plan05:51 The Role of Consistency in Training17:44 Adjusting Your Life to Fit Your Training31:39 The Importance of Expert Guidance39:36 The Role of Experience in Training Adjustments 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. Interested in our coaching program? Check out our coaching options here. 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.
2/22/24 • 46:32
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 Running02:27 Lori's Initial Running Journey and Challenges04:56 Lori's Transition from Fitness to Running06:24 Lori's Struggles with Self-Perception and Running07:07 Lori's Return to Running and Joining a Running Group13:07 Lori's Journey with Real Life Runners Academy17:19 Lori's Transformation and Advice to Other RunnersConnect with Lori!www.GetUpGirlsLife.com (launching in March)FB community: Get Up Girls LifeGet 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. 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. Interested in our coaching program? Check out our coaching options here. 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.
2/15/24 • 44:45
