Running Lean

Patrick McGilvray

Get leaner and get stronger so you can run faster and run longer than you ever thought possible. read less

Our Editor's Take

Many runners know the feeling of training their hardest and still not seeing results. The Running Lean podcast with Patrick McGilvray offers a way to get back on track. A better diet may make a better runner, but today's diet culture doesn't make it easy. Conflicting information can make it hard to determine what's actually good for weight loss and running goals. Even ultrarunners may often fall for shaky weight-loss schemes. McGilvray, a longtime marathon runner, started Running Lean to change that. He offers an expert perspective on the problem many runners find themselves asking at some point how do they get leaner?

The podcast host has helped many runners reach big goals with simple steps for success. He draws on years of experience. McGilvray is not just a long-distance runner. The host is also an accomplished running coach, a nutritionist, and a life coach. This background helps make him a top weight loss coach for runners.

The weekly podcast Running Lean explains what a lot of people overlook when they try to lose weight. It also provides athletes with dietary guidance. The goal is not just to make runners fitter and faster. The host also wants to help listeners live healthier. science. McGilvray first debunks what he thinks is the biggest myth of all. That's why weight loss is as simple as eating fewer calories and running more. He follows that up with simple steps and free training tips. This may help listeners get out of the weight loss trap and become stronger runners. The focus here is on "lean" as opposed to "thin." The host is a strong supporter of protein and strength training for building muscle.

Each episode may help runners overcome obstacles on their weight loss journey. The show addresses physical, mental, and emotional challenges. It also addresses the biggest questions posed to endurance athletes. Topics include optimal nutrition, the mental game of running, and the right way to train. The Running Lean podcast may be a helpful listen for runners of all levels. New episodes drop each Friday.

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Welcome to the Running Lean Podcast (Trailer)

Welcome to the Running Lean Podcast (Trailer)

My name is Patrick McGilvray, I’m your host and The Weight Loss Coach for Runners. I wanted you to get a feel for the Running Lean podcast, so I created a short trailer for the show. In each weekly episode, I focus on a topic around running, nutrition, weight loss, and the mindset you need to accomplish it all. My goal is to help you get leaner and stronger so you can run faster and run longer than you ever thought possible. The post Welcome to the Running Lean Podcast (Trailer) appeared first on Running Lean with Patrick McGilvray.

Episodes

245. Replay: How to Tell When You’re at Your Natural Weight

245. Replay: How to Tell When You’re at Your Natural Weight

I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “natural weight” is. Several people have been asking me about this lately so I thought it would be a good idea to dig into this topic here on the podcast today. In this episode, I’m going to talk about some of the standards we use to determine ideal weight, and why they don't work for everyone, what “natural weight” means, and how to tell when you’re at your natural weight. The post 245. Replay: How to Tell When You’re at Your Natural Weight appeared first on Running Lean with Patrick McGilvray.

244. Motivation Strategies to Keep You Moving Forward

244. Motivation Strategies to Keep You Moving Forward

If you have a big goal like losing weight and keeping it off, then you know it is going to take a while to reach that goal. One of the main reasons people don’t reach their weight loss goal is that they lose motivation. The interesting thing is that there are different motivation strategies that work for different people. Not everyone responds to the same types of motivation. So today I’ve got a few motivation strategies to keep you moving forward so you can actually achieve those big goals. The post 244. Motivation Strategies to Keep You Moving Forward appeared first on Running Lean with Patrick McGilvray.

243. Why Counting Calories Doesn’t Work

243. Why Counting Calories Doesn’t Work

When it comes to weight loss tips, one principle stands out among all the others: counting calories. For decades, you’ve been told that the only way to lose weight is to make sure you count all your calories. Honestly, if this worked as advertised, we wouldn’t have a crisis of obesity here in this country, and no one would struggle with their weight. But the truth is, it doesn’t work. Today on the podcast, why counting calories doesn’t work and what you should probably do instead. The post 243. Why Counting Calories Doesn’t Work appeared first on Running Lean with Patrick McGilvray.

242. Top 10 Weight Loss Tips for Runners

242. Top 10 Weight Loss Tips for Runners

There is so much contradictory advice out there when it comes to losing weight. It’s really hard to know what’s right and what’s just BS. With that principle in mind, for this episode of the podcast, I want to share with you my top 10 weight loss tips for runners. These tips should work for most of you - not all of you - so as always, try a few things and find what works for you. The post 242. Top 10 Weight Loss Tips for Runners appeared first on Running Lean with Patrick McGilvray.

241. The Best Cross-Training Exercises for Runners

241. The Best Cross-Training Exercises for Runners

A lot of runners believe that when it comes to exercise, running is more than enough. They love running, do it 6-7 days a week, and don’t feel the need to do anything else. Then there are those runners who believe in the power of cross-training. Wherever you fall on this spectrum, there are some forms of cross-training that provide more benefits to you as a runner. In this episode, I explain what cross-training is, what it isn’t, and offer suggestions for the best cross-training exercises for runners. The post 241. The Best Cross-Training Exercises for Runners appeared first on Running Lean with Patrick McGilvray.

240. How to Handle Setbacks, Failures, and Disappointments

240. How to Handle Setbacks, Failures, and Disappointments

When it comes to going after big goals like losing weight and keeping it off or running a faster marathon, it is pretty much a guarantee that you will experience setbacks, failures and disappointments. The problem is that when most people experience these setbacks, they tend to see them as insurmountable obstacles, and oftentimes, they lead to giving up. So today on the podcast, how to handle setbacks, failures, and disappointments so you can get back on track and accomplish all of your goals. The post 240. How to Handle Setbacks, Failures, and Disappointments appeared first on Running Lean with Patrick McGilvray.

239. Replay: The Myths and Benefits of Intermittent Fasting

239. Replay: The Myths and Benefits of Intermittent Fasting

There seems to be a lot of misleading information out there about intermittent fasting. People think it will mess up your metabolism, or it’s unsafe, or it’s just plain crazy. The truth is very different. Intermittent fasting is not only safe, but it provides some pretty amazing health benefits, especially when combined with a low-carb diet. Today, I’m going to separate fact from fiction and share all of the incredible positive health benefits that intermittent fasting provides. The post 239. Replay: The Myths and Benefits of Intermittent Fasting appeared first on Running Lean with Patrick McGilvray.

238. Should You Restrict Certain Foods?

238. Should You Restrict Certain Foods?

When it comes to changing your diet in order to lose weight or just be healthier, most people feel like whatever they do is too restrictive. So what’s the answer here? Should you restrict certain foods or not? That’s the big question I am going to answer today in this episode of the Running Lean podcast. The post 238. Should You Restrict Certain Foods? appeared first on Running Lean with Patrick McGilvray.

237. What to Do When You Feel Stuck

237. What to Do When You Feel Stuck

So many people I talk to about losing weight or running faster tell me they just can’t seem to make any progress because they feel stuck. This is a really tough place to be because when you feel stuck, it’s like there’s nothing you can do to get out of it. You feel like nothing will ever work, you feel discouraged, and you feel defeated. Today on the podcast, what to do when you feel stuck so you can get back on track making progress toward your goals. The post 237. What to Do When You Feel Stuck appeared first on Running Lean with Patrick McGilvray.

236. Replay: Learning to Love the Process

236. Replay: Learning to Love the Process

Oftentimes when we take on a big challenge like changing how we eat or training for a marathon, we don’t get the results we want fast enough. When you’re focused solely on the end result, and you’re not there yet, you can begin to hate the process it takes to get you there. Today, I’m talking about learning to love the process and how this simple mindset shift will absolutely change how you approach everything that you do. The post 236. Replay: Learning to Love the Process appeared first on Running Lean with Patrick McGilvray.

235. The Important First Step in Creating Change

235. The Important First Step in Creating Change

Creating lasting change is hard. It’s uncomfortable, it takes time, and it’s for these reasons that most people will not do it. Also, when most people set out to change, they just start with tactics. But there is a critical first step most people miss in the process. So this episode of the Running Lean podcast is all about the important first step in creating change so you can get to your results faster. The post 235. The Important First Step in Creating Change appeared first on Running Lean with Patrick McGilvray.

234. What It Takes to Build Lean Muscle

234. What It Takes to Build Lean Muscle

If you are a runner and you want to improve your speed, endurance, or both, then you’ll want to work on building some lean muscle. The problem is that most runners don’t really know how to build muscle, or they are using an outdated approach that really isn't doing much for them. Building a stronger body will not only help improve your running performance, it will also help you to lose weight, have more energy, and generally feel better all the time. In this episode, what it takes to build lean muscle so you can get leaner, get stronger, and become the most badass version of yourself yet. The post 234. What It Takes to Build Lean Muscle appeared first on Running Lean with Patrick McGilvray.

233. The Power of Planning Ahead

233. The Power of Planning Ahead

When it comes to creating healthy habits that last, the real key is consistency. You have to take consistent, aligned action if you want to create behavior patterns that get you results. And the key to taking consistent, aligned action is planning ahead. So in this episode of the podcast, you’ll learn the power of planning ahead and why you need to be practicing this right now. The post 233. The Power of Planning Ahead appeared first on Running Lean with Patrick McGilvray.

232. Achieving Impossible Goals

232. Achieving Impossible Goals

When most people set goals for themselves, they think small. But is this really what you want for yourself? Not me. I want to set goals that feel scary, uncomfortable, and impossible. In this episode I explain why you shouldn’t be setting small, easily-achievable goals, but instead working on achieving impossible goals. The post 232. Achieving Impossible Goals appeared first on Running Lean with Patrick McGilvray.

231. Replay: Sticking to Your Plan – Even on Vacation

231. Replay: Sticking to Your Plan – Even on Vacation

It’s that time of the year again! The kids are out of school, the weather is amazing, and you are going on vacation. But you might be worried because in the past, going on vacation meant going off the rails. You’re on vacation so you just want to have fun, right? If this means coming home 10lbs heavier and hating yourself…is it really all that fun? In this episode of the podcast, I’ll offer up some helpful tips for sticking to your plan - even on vacation - so you can come home feeling good about yourself. The post 231. Replay: Sticking to Your Plan – Even on Vacation appeared first on Running Lean with Patrick McGilvray.

230. What to Do in the Off-Season

230. What to Do in the Off-Season

For a lot of runners, the off-season can be a challenging time. It’s so important that what you do in the off-season can often make or break your next race. So today, what to do in the off-season as a runner to ensure you start your next training cycle on the right track. The post 230. What to Do in the Off-Season appeared first on Running Lean with Patrick McGilvray.

229. How to Have More Confidence Now

229. How to Have More Confidence Now

One of the big keys to achieving anything significant in your life - losing weight and keeping it off, running a marathon - is confidence. So how do you get more confidence? Well, you are in luck because that’s what’s on the agenda here today. In this episode, I explain what confidence is, how it might just be the game-changer you’re looking for, and how to have more confidence now. The post 229. How to Have More Confidence Now appeared first on Running Lean with Patrick McGilvray.

228. Lessons Learned Flying Pig Weekend

228. Lessons Learned Flying Pig Weekend

This past weekend was the biggest running event of the year here in Cincinnati - Flying Pig Weekend! I did a lot of racing this weekend and let’s just say that things did not all go as planned. But despite dealing with some very challenging situations, the whole weekend was a huge success, both for the city and for me personally. Today on the podcast, I share my experiences in dealing with all the challenges and all the lessons learned Cincinnati Flying Pig weekend. The post 228. Lessons Learned Flying Pig Weekend appeared first on Running Lean with Patrick McGilvray.

227. The Power of Practicing Mindfulness

227. The Power of Practicing Mindfulness

About 80% of Americans say they feel some degree of stress in their daily lives. We are a stressed-out society. Having a daily stress management practice is imperative if you want to be a healthy happy human. And one of the most powerful ways to manage stress is to practice mindfulness. So in this episode, I explain the power of practicing mindfulness and why it might be the best gift you can ever give yourself. The post 227. The Power of Practicing Mindfulness appeared first on Running Lean with Patrick McGilvray.

226. What’s the Best Pacing Strategy?

226. What’s the Best Pacing Strategy?

We’re in the middle of the Spring racing season here in the US and a lot of runners ask me questions about pacing for their upcoming race. Believe it or not, there is one pacing strategy that has been proven time and again to be the most effective for practically every runner. Today I will answer the question, “What’s the best pacing strategy”, so you can go out there and crush your Spring race this year. The post 226. What’s the Best Pacing Strategy? appeared first on Running Lean with Patrick McGilvray.