Real Life Runners with Angie and Kevin Brown

What happens when something you’ve always used to define yourself suddenly disappears? In this episode, Angie talks with Heather Lacey about identity, running, career changes, injury, and the uncomfortable process of figuring out who you are when a familiar title no longer fits.Heather spent 20 years as a healthcare executive before being laid off. Running became an important coping tool during that transition, but she eventually realized she had transferred the same achievement-driven identity into running. From chasing career titles to chasing PRs, Heather shares what she learned about going all in, the pressure to prove yourself, and what happens when running is temporarily taken away by injury.Heather also shares the story of her son Luke’s scoliosis surgeries during COVID and how running helped her manage the stress of months in the hospital. Her experience ultimately changed how she viewed racing, performance, and success. This conversation is a reminder that you are more than your job, your pace, your race results, or any other title you give yourself.Heather Lacy is a healthcare executive turned running coach, advisor, and author of The Other Side of the Mirror: What Happens When Your Title Disappears. After spending 20 years building her career, Heather experienced firsthand what happens when a title that has shaped your identity is suddenly gone. Her journey led her to explore who we are beyond our careers, achievements, and even our identities as runners. Through her story, Heather encourages others to embrace change, let go of past versions of themselves, and find freedom in discovering who they are in each season of life. If you want to connect with her, you can find her at the links below!Website: [email protected]: @heather.lacyBook: The Other Side of the Mirror: What Happens When Your Title Disappears00:28 Heather's running origin story05:18 Taking a pause to figure out what's next07:10 From chasing career titles to chasing PRs08:51 “You're faster than you think you are”10:37 Becoming a running coach13:10 Does a coach have to be fast?16:18 When running becomes your identity17:19 Injury and losing the ability to run19:34 The Other Side of the Mirror23:05 It's never too late24:22 Giving yourself time before you pivot26:05 Luke's scoliosis journey32:33 When a marathon isn't about the PR35:45 The power of the running community37:30 Why Heather wrote her book40:55 Authenticity and being yourself42:20 What running means to Heather nowGain 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 story are you telling yourself before you even get to the starting line?In this episode, Angie and Kevin talk about pre-race anxiety, the stories we create around hard runs, and how those stories can influence both our experience and our physiology. They explore how negativity and confirmation bias can cause us to look for evidence that a run is going badly before it even starts.They also dive into research connecting pre-race anxiety and mood disturbance with changes in immune response after a marathon. Most importantly, this conversation isn't about pretending everything will be perfect. It's about creating a realistic, intentional story, understanding your stress bucket, and learning how to respond when things don't go according to plan.Read the main study referenced in the episode here.Get in before the Team membership closes — special deal here. 04:24 – The Stories We Tell Ourselves 09:38 – How Your Brain Predicts What Will Happen 13:45 – Anxiety, Mood & Immune Response 17:28 – Understanding the Stress Bucket 25:14 – Training Your Mindset 30:45 – Anxiety Is Not the Problem 34:17 – Challenge vs. Threat 37:30 – Reality vs. Toxic Positivity 42:42 – Create Your Race Story 45:37 – “What Is True Right Now?” 50:51 – Building a Pre-Run Routine 56:05 – How Your Story Shapes PerformanceGain 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.

Breathing is something we do every moment of every day, yet most runners never give it a second thought. If you've ever found yourself gasping for air during an easy run, battling a painful side stitch, or wondering whether you're "supposed" to breathe through your nose, this episode is for you.In this conversation, Angie and Kevin explore why breathing is one of the most overlooked skills in running—and one that can have a surprisingly big impact on how your runs feel. They explain why breathing isn't about chasing perfection or overthinking every inhale and exhale. Instead, it's about helping your body work more efficiently so running feels smoother, easier, and more sustainable.You'll learn how your breathing influences everything from endurance and running economy to nervous system regulation and recovery. Angie also shares why learning to use your diaphragm changed her own running experience, while Kevin explains the simple techniques that helped him overcome side stitches early in his running journey. Whether you're a brand-new runner or someone who's been logging miles for years, this episode offers practical tools that can improve both your running and everyday life.00:00 Why breathing deserves more attention in running04:00 Research on dysfunctional breathing in endurance athletes09:00 How breathing affects endurance, effort, recovery, and performance12:00 Common breathing mistakes runners make16:00 Side stitches: why they happen and what current research says23:00 Preventing side stitches before they start26:00 What to do when a side stitch strikes mid-run30:00 Diaphragmatic breathing and 360-degree breathing explained35:00 Breathing, core stability, strength training, and mobility39:00 Nose breathing vs. mouth breathing43:00 Step-by-step breathing drills to practice48:00 Box breathing, 4-7-8 breathing, physiological sigh, and pursed-lip breathing55:00 How to incorporate breathing practice into your training without overthinking itGain 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.

When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?Not exactly.In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind.We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner.00:48 Pushup Myth Busted02:10 Strength vs Mass Debate04:57 Running Economy Basics07:17 Arm Swing Mechanics13:02 Posture and Breathing18:06 Spine Rotation Stress24:11 Breathing Mobility Fixes28:11 How Often to Lift29:47 Sets Reps and Load36:20 Bone Density Benefits39:47 Push Pull Framework40:59 Exercise 1 Dumbbell Row42:38 Row Form Cues43:27 Pushup Alternatives47:01 Face Pull Posture Fix49:34 Pulldown vs Pullup52:14 Overhead Press Setup56:18 Triceps Work Options01:00:32 Pallof Press Anti Twist01:03:16 Band Pull Aparts01:04:39 Dead Bug Coordination01:07:20 Farmers Carry Posture01:09:17 Build Your Routine01:11:16 Rotator Cuff BonusGain 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.

Crewing an ultramarathon is so much more than handing someone water and cheering from the sidelines. Over the past few years of crewing Kevin through multiple 100-mile races, I've learned that my role isn't just to support him. It's to help him get to the finish line. That mindset completely changed the way I approach race day. In this episode, I share the lessons I've learned, the mistakes I've made, and the systems we've developed that have made every race smoother than the last.Kevin also shares what it's like from the runner's perspective and what actually helps when you're hours into an ultramarathon and your brain is running low on energy. We talk about everything from treating aid station stops like an F1 pit stop to having the difficult conversations before race day, creating a detailed crew plan, packing for every possible scenario, and remembering that taking care of the crew is just as important as taking care of the runner. Whether you're getting ready to crew your first ultramarathon or you're the runner sending this episode to your support team, I hope these lessons help you feel more prepared and confident.Get your Ultimate Ultramarathon Guide here!02:05 From Scared Wife to Crew Chief04:08 Keys 100 Lessons Learned09:43 What Crewing Really Means12:52 F1 Pit Stop Mindset16:38 Crewing With Kids20:10 Planning Starts Early21:01 Know the Race Rules26:42 Pre Race Crew Conversation37:00 Build the Crew Document39:30 Assign Roles and Checklists42:35 Packing and Supply Runs43:44 Crew Community Help45:11 Nutrition Planning Backups46:33 Hydration Strategy Gear47:32 Clothing Foot Care49:39 First Aid Comfort Items53:46 Crew Self Care Logistics55:11 Pit Stop Checklist Setup01:01:04 Aid Station Mistakes01:04:30 Psychology Mood Decisions01:08:33 DNF Medical Triage01:14:07 Crew Chief Self CareGain 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 looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone.In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you?This conversation isn't just about logging more miles. It's about becoming the kind of person who's willing to embrace a big goal, trust the process, and grow through the journey. Kevin shares lessons from his own ultramarathon experience, and together we unpack the mindset, training, and lifestyle shifts that make these races possible.Whether you're seriously considering your first ultra or you're simply looking for inspiration to tackle your next challenge, I hope this episode helps you see that you're capable of more than you might think.Get your Ultimate Ultramarathon Guide here!Key episode marker?01:14 Kevin’s COVID Ultra Origin04:18 Could You Run One09:09 Find Your Why13:33 Lifestyle and Process17:23 Training Habits and Mindset29:41 Journaling and Commitment31:42 Training Volume Basics35:01 Mileage Targets by Distance35:52 Back to Back Long Runs37:11 100 Mile Prep and Cross Training38:22 Pacing Intro38:45 Ultra Pacing Reality Check40:01 Aid Stations and Gear Slowdown42:26 Start Easy Break Into Thirds47:08 Strength Mobility Race Durability49:39 Fueling Targets Real Food55:02 Hydration Sodium and Sweat Rate59:03 Practice and Adapt on Race Day01:02:31 Race Specific Skills Checklist01:08:05 Mental Strength and Wrap Up Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/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.

A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run.In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process.Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear.00:00 Kevin’s Back Pain Story04:03 Running Timeline After Injury07:19 What Actually Got Injured10:07 SI Joint Explained13:56 Psoas and Pelvic Tilt16:30 Squat Mechanics Breakdown19:23 Pain Neuroscience and Perception26:58 Fear Avoidance Trap30:51 Treatment Plan Disclaimer32:14 Principle One Mobility35:08 Thoracic Spine Fixes39:25 Breathing and Slow Rehab42:05 Thoracic Extension Work42:56 Foam Roller Frustration43:50 Hip Rotation Basics46:39 90 90 Breakthrough50:41 Psoas Release Safety54:41 Motor Reprogramming01:01:56 Neutral Spine Training01:08:02 Fixing the Squat01:09:35 Edge of Pain Method01:14:19 Return to Running PlanGain 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.

Every year, the Western States 100 captures the attention of the ultrarunning world. It's a race filled with incredible performances, heartbreaking setbacks, unforgettable comebacks, and stories of grit that go far beyond who crosses the finish line first.But you don't have to run 100 miles (or even want to!) to learn from it.In this episode, Kevin shares some of the biggest stories from this year's race, including course records, first-time champions, and legendary runners who didn't finish. Together, we explore what these moments reveal about running, resilience, and ourselves. Whether you're training for your first 5K, chasing a marathon PR, or simply trying to stay consistent, the lessons are surprisingly universal.At the end of the day, racing isn't just about the clock. It's about choosing curiosity over certainty, courage over perfection, and discovering who you become when things don't go according to plan. This episode is an invitation to redefine success, embrace the unpredictable nature of running, and remember why you started in the first place.02:01 What Is Western States04:06 Weather and Course Challenges05:24 Course Records Shock08:48 DNFs and Big Lessons11:54 Jim Walmsley DNF17:24 Kilian Jornet Curiosity22:11 Hans Troyer Icarus26:37 Debrief and Hernia Story27:49 Racing With Hernia30:02 Curiosity Over Certainty30:54 Winner Comeback Story32:31 Adam Peterman Rebuild36:44 Molly Seidel Grit39:38 Why Finish Matters43:42 Long Haul Lessons45:44 Bronco Billy Redefines50:28 John Kelly PerspectiveGain 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 revisit our recent conversation about asking for help—including Kevin’s week of dealing with back pain and uncover what we believe is often the real thing holding most runners back: ego. Not the loud, boastful kind, but the quieter version that shows up as perfectionism, independence, caution, or the fear of looking like we don’t have it all figured out.We share a simple framework for recognizing how ego can stop us from starting, succeeding, and learning. Along the way, we talk about hesitating to sign up for races, resisting coaching, running easy days too hard, comparing ourselves to others, struggling to adapt as life changes, and making excuses instead of learning from setbacks.Through personal stories and coaching experiences—including a lesson Kevin learned while relearning how to squat after his back injury—we invite you to notice where ego might be keeping you stuck so you can let go of proving yourself and focus on growing instead.03:38 Ego Disguises Explained06:02 Ego Loves Identity Stories07:20 Framework Ego Blocks Starting09:15 Race Fear And Attention18:16 Training Pyramid Foundation21:30 Putting Yourself Out There25:10 You Are Not Results26:55 Ego Stops Success Easy Runs30:39 Honesty With Your Coach33:53 Ego In Goal Setting34:44 Refusing To Adapt38:33 Competition And Comparison40:09 Excuses Vs Learning49:49 Ego As A Lawyer52:16 Squat Story Ego CheckGain 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 sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication.That experience made us realize just how hard it can be to ask for help—even from the people we trust most.We dive into why so many runners and high achievers struggle with reaching out, whether it’s because we don’t want to be a burden, think we should be able to figure it out ourselves, or worry that asking for help makes us look weak. We also talk about when it’s time to stop pushing through, who you should actually ask for guidance, and why confidence on social media or AI-generated answers aren’t the same as real expertise and experience.If you’ve ever caught yourself thinking, “I can handle this on my own,” we think this conversation might give you a different perspective.00:00 Why We Avoid Help01:28 Kevin’s Back Injury08:05 The Pants Moment10:08 Runner Identity Trap12:14 Miscommunication Spiral16:52 AI and False Confidence27:02 Why Helpers Hold Back32:40 Why Investment Matters33:14 Free Advice Fails37:54 When To Ask Help44:41 Who To Ask45:10 Social Media Red Flags48:54 AI Sounds Confident49:49 Knowledge Vs Experience55:54 Trust And PerspectiveGain 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.

With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery.We break down the Three Cs: Carbohydrates, Creatine, and Caffeine.First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters.We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering.In This Episode:Why supplements should never replace the fundamentalsHow carbohydrates support performance and recoveryThe benefits of creatine for runnersHow caffeine can enhance enduranceWhen other supplements may be helpfulAvoiding the optimization trap and keeping things simple03:53 The Three Cs 09:59 Fueling During Runs14:29 Carb Targets And Gut Training20:16 Women Over 40 And Carbs25:03 Adjusting Fuel To Effort28:31 Creatine Explained41:14 Monohydrate and Daily Dose43:25 Caffeine Performance Basics46:23 Dosing and GI Timing47:33 Metabolism and Jitters50:29 Sleep and Tolerance Tradeoffs54:12 Race Day Caffeine Rules56:54 Vitamin D Testing59:34 Magnesium for Cramps01:03:38 Omega 3 Benefits01:05:26 Collagen Versus ProteinGain 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 found yourself wondering if you're doing enough?Should you be tracking your sleep more closely? Monitoring your glucose? Taking more supplements? Investing in another recovery tool? Finding one more way to optimize your health and performance?In today's world, it's easy to feel like there is always another metric to improve, another score to chase, and another strategy promising better results.In this episode, Kevin and I take a closer look at what happens when the pursuit of optimization starts working against us.We explore the rise of the "optimizer" identity and how many runners and health-conscious individuals are being pulled into a culture that encourages constant measurement, analysis, and self-improvement. While data can absolutely be helpful, we discuss what happens when metrics become the goal instead of a tool.We dive into how wearables, sleep scores, recovery scores, continuous glucose monitors, and other tracking technologies can sometimes create more anxiety than awareness. We also unpack concepts like orthorexia and orthosomnia—conditions where the pursuit of healthy eating or perfect sleep can actually become unhealthy.From there, we shift into one of the most talked-about sporting events of the year: the inaugural Enhanced Games in Las Vegas.Marketed as a revolutionary athletic competition where performance-enhancing drugs were permitted, the Enhanced Games generated headlines, controversy, and millions of dollars in investment. But beneath the flashy marketing and bold promises lies a much bigger story about optimization culture, shortcuts, and the business of selling peak performance.We break down what actually happened, why many of the promised outcomes failed to materialize, and what the event reveals about our modern obsession with finding the fastest path to better results.Throughout the conversation, we keep coming back to a simple truth:The basics still work.The runners who make the greatest long-term progress aren't usually the ones chasing every new biohack. They're the ones consistently sleeping well, fueling appropriately, training progressively, building strength, managing stress, and recovering intentionally.If you've ever felt overwhelmed by all the health advice, gadgets, supplements, and performance metrics competing for your attention, this episode offers a refreshing reminder that you don't need to optimize everything to become a healthier, stronger runner.04:45 When Metrics Mislead06:25 Orthorexia and Clean Eating09:02 Orthosomnia and Sleep Anxiety10:56 Fragility vs Resilience12:52 Health Obsession Identity15:05 Gamifying Glucose Tracking18:40 Optimization Industry Exposed23:47 Supplements vs Foundations26:35 Enhanced Games Explained31:31 Gladiators and Reality Check33:08 Clean Athletes Win33:59 Enhanced Games Recap34:19 Super Suit World Record35:29 Weightlifting Hype Fizzles35:47 Wellness Complex Exposed38:39 Why Athletes Underperformed43:17 Foundation Beats Shortcuts46:06 Recovery Tools vs Basics49:15 Sleep Over Supplements50:24 Metrics Without Anxiety51:41 Marketing Tricks and Pink Tax55:07 Mental Strength MatterGain 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.

It Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About TrainingHave you ever been in the middle of building something and thought, How is this ever going to come together? That’s exactly what happened when Kevin and I spent three hours putting together our 13-year-old daughter’s new vanity. Somewhere between scattered parts, a cracked panel, and a backwards drawer track, I realized… this feels a lot like training.In this episode, we share why building a strong runner isn’t about one workout or one great week. It’s about putting the right pieces together over time and trusting the process, even when progress feels invisible.We talk about:Why skipping foundational work often catches up with us laterHow base building creates support for everything elseWhy sleep, fueling, strength, mobility, and recovery are not optional extrasHow setbacks and small problems mirror the challenges that show up in trainingWhy correcting course early matters more than pushing throughLearning to trust the process, even when it doesn’t look like much is happening yetThe question I want to leave you with is:What piece of your training are you leaving out right now?Because every piece matters, and sometimes the thing you’re overlooking is the thing holding everything else together.03:41 Unboxing The Vanity Chaos07:21 Skipping Steps Risks10:28 Teamwork And Coaching13:21 Right Plan For You20:40 Recovery And Big Rocks26:14 Setbacks And Fixing Mistakes29:41 Fix It Before It Breaks34:30 Adjusting for Life Stress35:54 Trust the Slow Progress46:18 Overnight Success Myth49:10 What Piece Are You MissingGain 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 It Be Enough: Escaping the Comparison Trap in Running and LifeIn episode 462 of the Real Life Runners podcast, we dive into the comparison trap and how easily runners can fall into measuring themselves against others—or even against past versions of themselves. Whether it’s pace, fitness, race results, or life circumstances, comparison often steals joy and makes us feel like what we’re doing isn’t enough.We start by discussing the Cocodona 250 and Rachel Entrekin’s incredible overall win and course record, along with the conversations it sparked around how accomplishments are measured. We explore the mindset shift of “Why not you?” and how often we place limits on ourselves before we even begin.We also reflect on seasons of transition, from graduations to changing training goals, and the reality that pride, grief, excitement, and uncertainty can all exist at the same time. Sometimes moving forward requires letting go of old expectations and embracing who you’re becoming instead of trying to recreate who you used to be.We close with reminders to trust the process, celebrate where you are, and build the future version of yourself one step at a time.02:23 Cocodona 250 Explained07:13 Rachel Wins Overall08:24 Comparison Trap Debate16:52 Why Not You Mindset21:27 Hypotheticals and Depth23:38 Gender Gap Nuance24:56 Celebrate Wins Without Comparison26:30 Graduation Seasons and Letting Go30:53 Closed Doors New Training35:01 Let Go to Let In37:52 Build Who You're Becoming39:57 Ironman Grit Over Time46:03 Two Truths at OnceGain 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 your runs been feeling harder lately… even when your training hasn’t changed?Maybe your legs feel heavy for no obvious reason. Your motivation disappears by the end of the day. Easy runs suddenly feel exhausting. Or you find yourself overthinking every workout, nutrition choice, and race decision until your brain feels completely fried.In this episode of the Real Life Runners Podcast, Angie and Kevin unpack two major factors that runners often overlook: stress overload and decision fatigue.Because here’s the truth: your body doesn’t separate training stress from life stress.You’ll learn why stress can make runs feel harder than they should, how decision fatigue quietly drains your energy and consistency, and why this can become even more noticeable during perimenopause due to hormonal shifts and brain fog.Angie and Kevin also share a simple but powerful framework to help you reduce overwhelm, protect your energy, and make running feel lighter and more sustainable again—without needing more motivation or discipline.Inside this episode, we cover:Why your body reacts to all stress the same wayWhat decision fatigue actually is and how it affects runnersThe connection between stress, recovery, sleep, and performanceHow perimenopause can amplify mental fatigue and overwhelmWhy hard workouts and important decisions should happen earlier in the dayWhy recovery weeks and nervous system recovery matter more than you thinkHow to adjust your training during high-stress seasons without losing progressIf you’ve been feeling exhausted, unmotivated, emotionally drained, or frustrated that running suddenly feels harder than it used to, this episode will help you understand what’s really going on—and what you can do about it.Because sometimes the answer isn’t pushing harder.It’s reducing the load your body and brain are already carrying.Listen now and learn how to work with your stress instead of constantly fighting against it.10:50 Sneaky Signs Your Body Is Overloaded12:49 What Decision Fatigue Really Means16:22 Race Decisions + Running Mental Load24:44 Decision Lever One: Reduce Daily Choices27:25 Simplifying Your Training Plan29:08 Decision Lever Two: Timing Matters31:36 Decision Lever Three: Build Real Recovery32:13 What True Recovery Actually Looks Like37:18 Why Running Suddenly Feels Harder38:43 The Importance Of Recovery Weeks42:49 How To Adjust Training On Stressful DaysGain 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.

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 MasterclassGain 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 LearnGain 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 MatterGain 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 TrainingGain 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 GrowthGain 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 PressGain 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 IntentionGain 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 RocksGain 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.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 WrapGain 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 Hard23:10 Switchbacks Not Scratch27:02 Integration Teaser27:30 Willpower vs Identity28:12 Nonnegotiables in Practice29:58 Flexible Training Mindset30:52 New Habits and Default Mode33:01 Identity Based Habits34:22 Protein Habits and Hacks36:25 Friction Signals Integration41:10 Three I Framework42:57 Stress Bucket and Burnout47:30 Lower the Bar Build Reps51:48 Ditch Perfection Stay ConsistentGain 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.comGain 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 ChangeGain 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 DevelopmentGain 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 FearGain 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 StrengthGain 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 LiveGain 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.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.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 RunningGain 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 Nutrition Systems34:21 The Importance of Reflection and Journaling40:16 Setting Intentions for the New YearGain 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 (RED-S)37:58 Fueling and Training for Female Runners42:05 Balancing Training and RecoveryGain 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 TakeawaysGain 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 RunnerGain 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 Overstriding in Running24:07 The Importance of Strength Training for Runners25:20 Common Injuries Linked to Weak Hips26:16 Achilles Issues and Calf Overcompensation27:09 The Role of Strength Training in Preventing Injuries29:43 Single Leg Control and Strengthening Exercises37:23 Testing and Improving Hip and Single Leg Stability41:33 Exercises to Enhance Hip Strength and Mobility45:50 The Importance of Single Leg Strength in RunningGain 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 TeamGain 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 SleepGain 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 MistakesGain 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 TipsGain 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 StrategiesGain 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 Media Usage23:21 Understanding Habit-Driven Binge Eating24:36 Self-Care and Breaking Habits26:49 Rewiring Thought Patterns Around Food30:49 The All or Nothing Mentality32:06 Navigating Midlife and Body Changes34:33 Trusting Your Body and Food RelationshipGain 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 TeamworkGain 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 ResilienceGain 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 RacingGain 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 RunningGain 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.