Real Life Runners with Angie and Kevin Brown

Progressive Overload for Runners Over 40Build strength, mileage, and speed—without breaking downProgressive 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:VolumeIntensityFrequency…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 stridesWhy your nervous system plays a bigger role than you thinkPlus: Join our FREE live masterclass on May 12👉 realliferunners.com/brainTrain smarter. Recover better. Keep running strong.07:02 Why Progressive Overload09:34 Stress Recovery Adaptation11:57 Three Training Levers14:10 Over 40 Recovery Reality18:22 Strength Training Overload23:36 Tempo and Rest Strategy26:45 Mileage Progression Myths29:41 Acute vs Chronic Load30:57 Long Run Injury Spike32:16 Fueling And Recovery Gaps32:52 Weekly Miles Over Long Run35:50 When Breaking Rules Helps36:59 Experience And Deep Roots38:11 Speed Work Risk Dial39:33 Strides And 80 2041:17 Hormones Stress Nervous System42:13 Cross Training And Neural Gains45:00 Perimenopause Listening Cues48:09 Common Mistakes To Avoid48:48 Down Weeks And Deloads52:01 Stop Comparing Past Self53:06 Train Less Eat More54:19 Progressive Overload Recap56:07 Membership And MasterclassJoin 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/secretJoin 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 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 consistencyReverse-engineer big “lighthouse” goals into simple daily habitsStep into your runner identity now, not laterAnd 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 Breakdown03:16 Four Minute Myth06:01 Why We Self Limit08:43 Innovation Mindset19:01 Breaking Barriers Effect22:37 Build Your Evidence File26:16 Proof Beyond Running27:14 Build Your Evidence File28:32 Reverse Engineer Big Goals32:54 Identity Before Achievement36:55 Kipchoge And Breaking Two38:51 Possibility Vs Comparison42:38 Balance Dreams With Reality46:09 Desire Makes It Possible49:21 Try Anyway And LearnJoin 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/secretJoin 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 Backfires13:25 Diet Culture Trap20:10 Eat For Training21:33 Fuel Before And After26:13 Supplements Aren't Meals29:40 Performance And Cravings31:50 Underfueling Warning Signs34:12 Dieting Versus Fueling38:51 Nervous System And Food40:38 Four Fueling Basics41:37 Protein And Carbs46:42 Supplements That MatterJoin 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/secretJoin 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 Pressure04:34 Signs Of Self Pressure10:16 Cost One Mental Exhaustion13:56 Cost Two Inconsistency15:37 Cost Three Body Disconnect18:27 Cost Four Joy Loss21:05 Cost Five Worth Trap23:06 One Percent Better Myth29:11 Brick Wall Mindset29:38 Plateaus Are Normal30:42 Training Cycle Blueprint34:57 Overwatering Your Training36:59 Progress Versus Process39:44 Identity And Curiosity44:56 Basics And Effort TrainingJoin 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/secretJoin 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 Mindset06:05 Marathon Excuse Loop06:42 Two Truths Paradox07:27 Start Versus Skip08:03 Timeline And Motivation09:35 Fail For Experience11:03 Starting Energy Wins13:12 Action Creates Motivation21:54 Where Transformation Happens29:59 Over 40 Recovery And Resilience31:52 Mental Vs Physical Readiness39:09 Box Checking Vs GrowthJoin 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/secretJoin 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.

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 Matters04:31 Aligned Hard Growth05:56 Misaligned Hard Burnout10:01 Intentional Easy Recovery15:10 Volume Knob Balance17:17 Lent Purposeful Sacrifice22:59 Four Discernment Questions29:02 Safety Story Bench PressJoin 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/secretJoin 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 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 rocksConstantly switching training plansRunning most of your runs in that medium-hard “gray zone”Doing strength work that isn’t actually supporting your runningGetting overwhelmed by watch data and metricsLetting negative thoughts turn into limiting beliefsWe 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 Reality12:49 ACSM Strength Guidelines16:43 Ask What to Remove19:03 Weed One Obsessing Details23:55 Weed Two Plan Hopping24:32 Weed Three Gray Zone Running28:35 Plateau Weed Warning29:52 Random Strength Mistakes31:48 Balance Load and Intensity33:54 Data Overload Trap37:28 Negative Beliefs Root51:21 Pulling Weeds Action Plan54:44 Training With IntentionJoin 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/secretJoin 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 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 Fixes05:37 Blaming Plans After Races07:02 Apps Metrics And Reality08:34 Races As Distraction11:39 Gear And Super Shoes15:14 Four I Framework Explained17:14 Basics Over Trends21:58 When Overhauls Matter25:55 Flexible Plan Structure28:43 Spotting Shiny Objects30:07 Escape Versus Improve34:19 Implement What You Know35:39 Simplify Training Basics42:09 Speed Work As Seasoning43:26 Focus On Big RocksJoin 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/secretJoin 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 lightThis 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.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/secretJoin 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 Intention05:58 Defining Intention07:45 Why Behind Workouts11:33 Ordering the Four Is12:51 Pathway One Example15:35 Pathway Two Goal First18:20 Rechecking Intention Loop20:18 Ultras and Identity Shift25:16 Information Culture After 4028:25 Stop Running All Out28:51 How Elites Train Easy29:45 Intention Bridges Identity31:47 Integration Builds Consistency33:02 From Willpower to Who I Am35:55 Journal Prompts for Intention37:53 Enjoyment First in Lifting43:20 Align Behavior With Goals46:23 Avoid Information Overload51:46 Set One Monthly Intention53:08 Four I Framework Recap54:11 Sustainable Change and WrapJoin 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/secretJoin 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 startImplementation — where it gets messy, uncomfortable, and mentally heavyIntegration — when habits become automatic, identity-driven, and non-negotiableWe talk about:Why implementation often feels harder than expectedHow your “stress bucket” affects consistency and burnoutThe mountain switchback metaphor and why progress isn’t linearHow friction shifts from doing the thing to not doing the thingWhy repetition, flexibility, and nervous system regulation matter more than perfectionThe power of support and accountability when motivation fadesTogether, 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 [email protected] 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 Update05:19 Inspiration and Information08:02 Dopamine Trap of Learning16:07 From Knowledge to Action19:01 Why New Habits Feel HardJoin 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/secretJoin 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-proneWhy tightness is often a strength + control issue (not a flexibility issue)The 3 foundation pillars: mobility, motor control, and easy runningWhy most runners run too hard too often (and how that impacts recovery + hormones)The Training Pyramid: foundation first, then strength/speed, then power/intensityHow to fit this into your week without adding “more” to your plateWant help applying this to your own training? Join the Real Life Runners Team (birthday month special running now): yourrunningplan.comJoin 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/secretJoin 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 disappointmentHow redefining failure can completely change your fitness journeyWhy the process is always more powerful than the outcomeAs 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 Story03:37 Lindsey Vonn's Olympic Journey07:03 Public Reaction and Resilience19:50 The Relentless Pursuit of Excellence20:58 Facing the Fear of Failure22:22 The Journey Over the Outcome26:42 Embracing the Process31:39 The Courage to Continue40:01 Adjusting Goals and Embracing ChangeJoin 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/secretJoin 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 Skinniness13:04 Fueling the Body with Love18:08 Trusting the Process Over Chasing Outcomes24:56 From Being Right to Getting It Right29:07 Parenting and Growth Mindset30:57 Shifting from Victim to Leader38:11 Choosing Your Identity43:06 Ongoing Personal DevelopmentJoin 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/secretJoin 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 Experience02:36 Post-Race Recovery Insights05:48 Understanding Fear and Its Disguises14:16 The Impact of Stress on Our Lives and Running23:27 Overcoming Fear and Embracing Faith26:12 Challenging the Comfort Zone26:29 Race Reflections and Lessons Learned28:37 Balancing Fear and Faith in Running40:14 Parenting: Faith Over Fear43:52 Nutrition and Health: Evolving Beliefs46:46 Practical Steps to Overcome FearJoin 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/secretJoin 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 Reactions01:37 Race Results and Initial Reflections02:46 Positives and Challenges During the Race04:06 Mental and Physical Struggles09:13 Training Reflections and Future Plans17:09 Crew Dynamics and Support23:33 Lessons Learned43:25 Jokes and Reflections on Race Position44:17 Struggles in the Last Loop44:48 Aid Station Experiences46:14 Fueling and Music Challenges47:33 Training and Family Involvement51:30 Mindset and Mobility53:30 Post-Race Reflections55:46 Dark Thoughts and Perseverance01:09:20 Silliness and StrengthJoin 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/secretJoin 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 KevinWith 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 Mindset02:23 Kevin's Ultra Marathon Journey09:38 Training Insights and Adjustments24:45 Balancing Training with Life28:27 Setting Ambitious Goals31:29 Fueling Strategy for Ultra Running34:54 Training the Stomach for Endurance42:27 Mindset and Race Strategy47:39 Final Preparations and Expectations51:19 Follow the Race LiveJoin 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/secretJoin 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 wellBuilding over losing — shifting the focus from shrinking your body to building strength, confidence, and resilienceFueling over restricting — learning how proper nutrition (and even eating more!) actually supports fat loss, hormone health, and better runningIf 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 Race01:32 Kevin's Race Preparations05:22 Angie's New Year and New Planner 10:59 The Skinny Culture Discussion25:40 Owning Your Space and Voice26:11 Building a Resilient Body27:11 The Dangers of Rapid Weight Loss30:17 The Importance of Muscle for Longevity34:02 Strong Over Skinny40:08 Fueling Over Restricting48:49 Summing It All Up53:14 Join the MovementMentioned in the podcastGrab Angie's new favorite planner here.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/secretJoin 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.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/secretJoin 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 Running01:49 Running as a Higher Practice06:00 Advent and Running08:51 Trusting the Process17:33 Discipline as Devotion27:22 Body as a Gift29:43 Unlocking Your Body's Potential30:21 Shifting Perspectives on Fitness31:48 The Infinite Game of Health and Fitness34:04 Embracing Numerology and Spirituality35:48 The Symbolism of Years and Traditions39:31 Reflecting on Life's Transitions46:15 Running as a Devotional Practice47:03 Meditation and Presence in RunningJoin 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/secretJoin 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 overlookingLearn from setbacks without attaching shame or frustrationRecognize patterns in your training, recovery, and mindsetUnderstand 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 Comparisons02:59 The Impact of Aging on Running Performance04:40 The Role of Judgment in Running07:51 Reflection vs. Judgment11:38 Mental Load and Its Effects on Performance17:25 Integrating Reflection into Future Training22:30 Consistency and Success in Running24:14 Guided Reflection Questions for Runners24:41 Reflecting on a Challenging Year26:03 Adapting Training for Age and Health27:00 Learning from Personal Experiences32:16 Effective Training and NJoin 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/secretJoin 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 Identity12:01 The Impact of Injury on Identity13:41 Finding New Outlets and Coping Strategies23:00 Understanding Running Injuries26:30 The Role of Physical Therapists28:13 Stress and Its Impact on Runners35:51 Understanding Relative Energy Deficiency in Sport (REJoin 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/secretJoin 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 Runners02:59 Maintaining Consistency Amidst Chaos03:41 Reframing December: Protecting Momentum06:07 The Impact of Stress and Routine Disruption12:08 Overcoming All or Nothing Thinking15:46 Shifting Focus: From Performance to Consistency17:44 Minimum Viable Dose Training21:01 The Intentional Mile Challenge22:11 The Benefits of Outdoor Exercise23:12 Maintaining Routine and Identity24:11 Always Something: Alternatives to Running25:47 Consistency and Its Long-Term Benefits29:02 Training Through December: Practical Tips33:52 Preparing for a Race in December39:27 Setting Intentions and Practical TakeawaysJoin 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/secretJoin 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 Gratitude06:19 Gratitude in Running13:45 Thanksgiving Food Anxiety22:09 Reprogramming Your Relationship with Food22:27 Fueling Your Body for Performance24:32 The Myth of Ketogenic Diets for Athletes25:39 Enjoying Holiday Meals Without Guilt27:55 Training Through the Holiday Season33:49 Maintaining Consistency and Identity as a RunnerJoin 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/secretJoin 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 RunningIn 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 runningHow single-leg stability impacts everything from cadence to stride mechanicsThe 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 runningSimple assessments you can do at home to understand your hip controlKey exercises that build strength, stability, coordination, and power—all levels welcomeWhy 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 Running01:12 Personal Stories and Experiences01:49 Understanding the Role of Hips in Running Mechanics07:15 Kevin's Journey and Hip Strengthening Exercises09:20 Common Running Issues and Hip Weakness22:59 Understanding Pelvic Drop and Lateral Trunk Lean23:43 Compensations and OverstridJoin 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/secretJoin 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 goIf 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 Control09:35 Cross Country Team and Control12:34 Understanding Control and the Nervous System19:33 Effort, Consistency, and Mindset28:51 Shifting Belief Systems30:50 Grace and Patience with a New Dog33:03 Uncontrollable Factors in Running36:06 Hormonal Influences and Control40:05 Structured Flexibility in Training42:31 Balancing Control and Surrender52:03 Invitation to the Real Life Runners TeamJoin 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/secretJoin 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 Recovery03:12 Nutrition: The Foundation of Recovery08:29 The Importance of Protein and Carbohydrates10:29 Understanding Low Energy Availability18:02 Stress Management for Optimal Recovery25:46 Breathing Techniques for Recovery28:59 The Critical Role of SleepJoin 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/secretJoin 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 Modalities05:49 Cold Therapy: Benefits and Drawbacks14:46 Heat Therapy: How It Works19:57 Compression Therapy: What You Need to Know25:29 Massage Therapy: Myths and Facts30:12 Choosing the Right Recovery Tool33:49 Common Recovery MistakesJoin 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/secretJoin 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 outBecause 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 Recovery03:07 Understanding Active Recovery03:47 Benefits of Active Recovery07:26 Passive Recovery Explained10:52 Stretching: Myths and Facts12:16 Dynamic vs Static Stretching18:31 Importance of Mobility Work21:13 Foam Rolling: Benefits and Techniques29:12 Summary and Practical TipsJoin 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/secretJoin 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 shiftsIf 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 Training05:26 The Science of Stress and Adaptation09:10 Understanding the Stress and Adaptation Cycle15:12 The Role of Recovery in Training15:26 The Exhaustion Phase and Its Implications19:45 Balancing Stress and Recovery27:15 Signs of Stress and Under-Recovery30:34 The Critical Role of Sleep in Recovery32:34 The Importance of Sleep for Muscle Recovery33:53 Strategies for Improving Sleep Quality37:14 The Role of Hormones in Recovery for Women Over 4039:34 Optimizing Protein Intake for Muscle Recovery43:03 Recognizing Signs of Under-Recovery47:07 Effective Recovery StrategiesJoin 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/secretJoin 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 Nutrition01:27 Personal Struggles with Binge Eating04:53 The Cycle of Dieting and Binge Eating09:01 Understanding the Brain's Role in Binge Eating12:21 Emotional and Restriction-Driven Eating14:36 The Impact of Diet Culture and Exercise17:44 Coping with Emotions and Boredom22:55 App to Control Social MediaJoin 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/secretJoin 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 settingsHow to show up for others (and yourself) in meaningful waysThe role of sharing struggles, celebrating wins, and building support systemsHow gratitude and communication strengthen both running and life relationshipsPlus—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 Running00:52 Teamwork in High School Cross Country02:44 Personal Stories of Teamwork05:04 Celebrating 8 Years of Podcasting07:34 The Role of Support Systems in Running12:59 Finding Your Running Community24:24 The Power of Support in Running24:59 Encouragement from Fellow Runners26:10 Understanding Non-Runners' Perspectives29:46 Teamwork in Family Life33:41 The Importance of Communication38:56 Celebrating Wins and Overcoming Struggles47:09 Practical Tips for Cultivating TeamworkJoin 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/secretJoin 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 Running01:10 Race Recap and Goal Setting03:54 Integrity and Accountability14:51 Resilience in Training19:34 Resilience in Races and Competitions21:31 Embracing Discomfort in Shorter Races23:35 Mental Toughness and Adaptability in Racing25:23 The Importance of Flexibility in Training Plans27:54 Building Resilience Through Adapting Workouts32:10 Reflecting on Wins and Learning Opportunities40:24 The Role of Recovery in Building Resilience41:16 Gratitude and Community Support in Resilience44:35 The Essence of ResilienceJoin 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/secretJoin 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. Motivation05:20 Commitment to Yourself20:09 Commitment to the Process24:33 Running Routine and Commitment26:03 Commitment to Goals and Process27:26 Balancing Commitment and Recovery29:20 Commitment to Others30:04 Morning Motivation Story34:51 Commitment in Competition39:46 Mental and Physical Discomfort in RacingJoin 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/secretJoin 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.

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 recoveryRespect for your teammates, competitors, and the sport itselfRespect in how you handle challenges, setbacks, and successesYou’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 Values00:13 Defining Core Values for the Team02:51 The Importance of Integrity03:38 Exploring Respect in Running04:31 Respect for Self and Potential11:38 Respect for the Sport and the Process20:40 Respect for the Competition24:11 Healthy vs. Toxic Competition24:45 Team Spirit and Camaraderie26:34 Using Competition to Push Yourself31:29 Respecting Your Body and Limitations33:29 Emotional Challenges and RunningJoin 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/secretJoin 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! [email protected]://www.drvongnd.com/thyroidresetsystemhttps://www.instagram.com/drvongndhttps://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 RestrictionJoin 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/secretJoin 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 Running02:29 Personal Stories and Realizations04:19 Integrity in Training Plans05:15 Practical Examples of Integrity Breakdowns06:56 The Impact of Small Breakdowns08:50 Reframing Integrity and Shame15:23 Applying Integrity to Running and Life23:47 Handling Unexpected Delays24:36 Staying True to Your Training Plan25:59 Balancing Integrity and Flexibility28:30 Personal Anecdotes and Life Challenges31:50 Radical Awareness and Self-AuditJoin 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/secretJoin 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/secretHow to Enjoy Running More: Overcoming Pain, Letting Go of Judgment, and Finding the Fun in Every RunIn 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 Running05:26 The Inconsistency and Injury Cycle12:20 The Hamster Wheel of Chasing PRs20:18 Consistency is Key: Health and Running27:43 Making Running More Enjoyable29:45 Understanding Discomfort vs. Pain in Running30:42 The Importance of Strength Training32:22 Letting Go of Judgment37:39 Finding Enjoyment in Running42:18 Creating a Personalized Running Plan46:08 The Non-Negotiable Need for Strength Training50:15 Listening to Your Body's Signals51:45 Making Running Fun and EnjoyableJoin 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/secretJoin 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 [email protected]://www.rundoyen.com/https://www.instagram.com/tara_welling/00:21 Tara's Early Running Journey02:41 Choosing Running Over Soccer05:54 College Running Experience07:11 Body Image and Nutrition in Running12:20 Training and Motherhood19:16 Professional Running Career22:02 Burnout and Rediscovering Joy in Running26:23 Training with Sketchers28:57 Finding Joy in Running29:44 Running During Pregnancy33:23 BalanJoin 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/secretJoin 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 Thoughts01:45 The Tahoe Hike Story Begins03:51 Planning the Mountain Run05:11 Starting the Challenging Hike13:14 Facing the Uphill Battle21:17 Struggles on the Trail22:32 Negative Thoughts and Self-Doubt25:43 Communication Breakthrough29:58 Enjoying the Journey Together37:36 Reflecting on the ExperienceJoin 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/secretJoin 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! [email protected]://instagram.com/sheetalstoryhttps://www.facebook.com/SheetalStoryMedium/The Story of Spirit Podcast00:48 Sheetal's Journey and Spiritual Gifts03:20 Understanding Psychic Mediumship04:41 Navigating Grief and Spiritual Counseling07:34 Connecting Spirituality and Religion12:29 The Physical Manifestation of Emotions18:10 Healing Through Movement and Intention29:18 Choosing the Right Therapist29:38 The Importance of Professional TherapyJoin 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/secretJoin 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 Discomfort03:05 Pushing Boundaries: Is It Worth It?05:18 The Arrival Fallacy08:35 Training and Growth14:42 Mental Strength and Support Networks19:19 The Comfort Crisis22:09 Practical Tips for Embracing DiscomfortJoin 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/secretJoin 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 ResilienceIn 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 Overwhelming01:10 A Messy House and a Heavy Heart02:34 Pushing Through the Tough Times05:06 The Power of Gratitude and Reframing05:55 Running as a Metaphor for Life08:46 Zooming In and Zooming Out12:58 Taking the Next Right Step18:51 Embracing the JourneyJoin 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/secretJoin 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 adviceHormonal changes and their real impact on training and recoveryWhy strength training is non-negotiable in midlifeThe truth about weight gain, metabolism, and cortisolHow to balance intensity, recovery, and mindset for lifelong performanceThe trend of “cycle syncing” vs. what’s actually helpful for aging runnersWhy personalized training matters more now than everWhether 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 Media06:23 Understanding Hormonal Changes08:07 Training Adaptations for Menopausal Women12:06 Menopause Myths in Training14:20 Cycle Specific Training18:31 Progressive Overload and Recovery22:42 Training Intensity Debate27:14 Understanding Exercise Intensity for Aging Bodies27:47 Weight Gain and Menopause: Myths and Realities29:08 The Role of Cortisol in Weight Management34:03 Strength Training: Essential for Midlife35:11 Balancing Strength and Cardio for Runners41:03 The Importance of Recovery and Nutrition45:41 Mindset Shifts for Sustainable HealthJoin 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/secretJoin 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 BlueprintReady to feel more in control and at peace with food? Let’s crack the code together.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/secretJoin 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 raceRunning 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 Narratives02:02 Understanding Pain vs. Discomfort04:31 The Harmful Impact of Some Medical Advice05:32 Rant: Misguided Medical Opinions08:56 Reframing Pain and Injury in Running10:38 The Elite Athlete Dilemma19:22 Consistency Over Intensity22:45 5 Common Causes of Running Injuries39:41 5 Ways To Avoid InjuriesJoin 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/secretJoin 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 thatThe importance of boundaries, saying no, and asking for helpHow consistency beats intensity for long-term health and performanceWays to build a support system that lifts you upWhy recovery isn’t a luxury—it’s essentialThis 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 Health01:40 The Fence Metaphor: DIY Projects and Running03:27 Prioritizing Health: A Common Struggle04:51 The Profit First Equation: Flipping the Script10:26 Real-Life Application: Prioritizing Sleep and Training16:00 Balancing Obligations: Work, Family, and Health20:30 The Importance of a Support System24:04 Recovery Time: The Overlooked Priority27:43 The Importance of Saying No and Setting Boundaries29:53 Prioritizing Nutrition for Health and Performance32:52 The Power of Consistency in Health Habits37:10 Practical Tips for Scheduling and Meal Planning44:43 The Importance of Boundaries and Self-Care49:27 Join the Real Life Runners TeamJoin 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/secretJoin 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’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 Meaning05:22 – The Real Costs of Waiting Too Long06:56 – What Overtraining and Under-Recovery Really Look Like22:25 – Why Boundaries Matter23:35 – Creating Smarter Training Limits24:16 – Balancing Effort with Recovery25:10 – Setting Boundaries in Life and Relationships26:19 – Respecting How Your Body Changes Over Time28:05 – Tuning Into Your Body’s Signals38:40 – Why You Don’t Have to Do This AloneJoin 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/secretJoin 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 Races08:20 Cycle Stacking: Building a Strong Foundation12:04 Adapting Training for Runners Over 4014:33 Strength Training and Addressing Imbalances18:26 Mental Training and Consistency21:50 The Power of Up and Down Weeks25:57 Planning Ahead for Recovery26:16 Balancing Business and Training27:33 Training in the Heat29:12 Heat Adaptation Benefits34:34 Summer Training Strategies39:30 Creative Training SolutionsJoin 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/secretJoin 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: [email protected]📷 Instagram and YouTube: @gut.microbiome.queen00:15 Dr. Nikki’s story and how she became a gut health expert01:33 How stress impacts your gut, your health, aJoin 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/secretJoin 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.