Real Life Runners with Angie and Kevin Brown

Angie and Kevin Brown

Angie and Kevin Brown are here to help real life runners to improve their running and their life through conversations about training, mindset, nutrition, health and wellness, family, and all the crazy things that life throws at us.  The lessons that we learn from running can carry over into all aspects of our life, and we are here to explore those connections through current research, our experiences, and stories from real people out on the roads and trails, so that you can become a physically and mentally stronger runner and achieve the goals that matter to you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Kevin is a marathoner who has been coaching runners for over a decade.  Together, we want to help make running more accessible to more people, so that more people can gain the benefits of being a Real Life Runner.

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Health & FitnessHealth & Fitness

Episodes

The #1 Mindset Shift That Will Transform Your Running After 40
6d ago
The #1 Mindset Shift That Will Transform Your Running After 40
In this episode, we hosts discuss how runners over 40 can redefine their running goals and mindset to focus on strength, endurance, and enjoyment. We challenge the narrative that aging means decline, instead advocating for an evolution in running. The conversation touches on shifting perspectives from losing weight to building muscle, the importance of strength training, the benefits of intelligent training, and the psychological impacts of changing paces. We encourage runners to focus on long-term health and resilience, redefine what progress looks like, and embrace the joy of running in their new, evolved identities.00:55 Mindset Shift: Aging as a Blessing11:36 Adapting Training for Longevity22:48 Shifting Focus: From Speed to Strength23:42 Training for Health and Longevity25:25 The Importance of Strength Training27:18 Redefining Progress and Success30:32 Balancing Running with Life33:33 Embracing a New Running Identity Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
395: The Highs and Lows of 100 Miles - Long Haul 100 Part 2
Jan 30 2025
395: The Highs and Lows of 100 Miles - Long Haul 100 Part 2
In this second part of the Long Haul Recap, we dive into the concluding segments of a 100-mile ultramarathon. Kevin and his family reflect on the challenges faced during the race, including hydration management, dealing with calf cramps, and the mental fortitude required to push through such an endurance event. The episode highlights strategies for maintaining pace, the importance of strength and conditioning, and effective recovery methods post-race. Moreover, it showcases the emotional and logistical support from the crew and the sense of camaraderie among ultrarunners. This episode serves as a comprehensive account of overcoming physical and mental hurdles while celebrating the big and small victories along the way.01:14 The Challenges of Running 100 Miles02:21 Mid-Race Struggles and Strategies05:51 Loop 4: Dealing with Heat and Hydration13:07 Loop 5: Night Running and Caffeine Boost36:33 Mental and Physical Challenges39:00 Memorable Moments and Family Bonding41:14 Navigating the Final Loops47:04 Crossing the Finish Line52:47 Post-Race Reflections and Recovery59:21 Planning the Next Run  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
When Things Don't Go As Planned - Long Haul 100 Part 1
Jan 23 2025
When Things Don't Go As Planned - Long Haul 100 Part 1
He did it again! Kevin completed his second 100-mile race (first on a trail) on January 18th and 19th, overcoming various challenges. The episode covers the logistical preparation, unexpected issues like missing fuel sources and equipment, and the emotional ups and downs both Kevin and us faced. It details the start of the race, Kevin's tactics, the importance of hydration and nutrition, and the initial loops of the course. Stay tuned next week for part two, where we discuss the race's latter stages and Kevin's triumphant finish.00:57 Race Day Recap: The Long Awaited Details01:48 Training Challenges and Real-Life Obstacles02:58 Mantras and Mental Strategies for Ultra Running05:35 Pre-Race Preparations and Last-Minute Hiccups07:40 The Road Trip: Navigating Delays and Anxieties23:03 Fueling Strategies for Ultra Marathons23:53 Pre-Race Preparations and Last-Minute Shopping27:44 Race Day Morning: The Start Line28:56 The First Loop: Hydration Challenges42:52 Loop Two: Running Solo and Navigational Doubts46:52 Mid-Race Reflections and Fatigue  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
How Do You Prep To Run 100 Miles? Kevin's journey to Long Haul 100
Jan 16 2025
How Do You Prep To Run 100 Miles? Kevin's journey to Long Haul 100
We kick off the new year by discussing Kevin's preparation for his upcoming 100-mile ultra trail race, the Long Haul 100 in Lakeland, Florida. We delve into Kevin's training journey post hernia surgery, the mental and physical challenges of ultra running, and the adjustments made along the way. The episode also covers the logistics of the race, including nutrition strategies, the unique loop course format, and the differences in crewing compared to previous road races. Tune in for an insightful look at the world of ultra running and get behind-the-scenes details as Kevin gears up for this major endurance challenge.00:15 Kevin's Ultra Race Preparation04:13 Kevin's 100 Mile Journey: Past Experiences11:51 Training and Recovery Post-Surgery16:22 Training Adjustments and Challenges30:47 The Mental Challenge of Ultra Races31:10 Training for a Marathon vs. a 100-Mile Race31:59 Environmental Challenges in Ultra Races32:47 Foot Care and Physical Strain33:48 Training Setbacks and Adjustments35:12 Dealing with Pre-Race Anxiety35:45 Tapering and Final Preparations39:48 Race Strategy and Crew Dynamics50:03 Nutrition and Hydration Plans  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
392: Using Mental Skills to Restart a Fitness Journey with Amanda Schaefer
Jan 2 2025
392: Using Mental Skills to Restart a Fitness Journey with Amanda Schaefer
In this engaging episode, we welcome Amanda Schaefer, a mental performance coach and former college athlete who shares her transformative health and fitness journey. Amanda discusses shifting her priorities from being a busy mom to reclaiming her health and strength through disciplined gym visits and mental training. She delves into the challenges of overcoming negative self-talk, the importance of process-based goals over outcome-based goals, and the power of curiosity in exploring new fitness avenues, including running.We also emphasized the significance of self-awareness, standing in one's power, and taking small, consistent steps towards long-term health and fitness. This episode is rich with mental performance strategies that athletes, especially runners, can employ to navigate their own journeys.Amanda Schaefer is a Mental Performance Coach and founded Fearless Fastpitch as a resource to make mental training accessible to youth athletes. She's passionate about helping bring awareness to the mental side of sports and how it can impact life beyond the field.If you want to connect with her, you can find her at the links below!amanda@fearlessfastpitch.comhttps://www.fearlesswarriorprogram.com/https://www.instagram.com/fearlessfastpitch/https://www.facebook.com/fearlessfastpitchmentaltraining06:55 Setting Process Goals vs. Outcome Goals14:18 Confidence Conditioning Statements21:17 Amanda's Struggles and Overcoming Challenges30:01 Acceptance and Self-Compassion32:31 A Vulnerable Moment: Facing Body Dysmorphia34:15 The Power of Small Choices36:58 Building Habits and Seeing Progress39:26 Discovering the Joy of Running46:51 Embracing Curiosity and Overcoming Judgment50:55 The Importance of Identity in Fitness57:44 Standing in Your Power  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
391: 5 Things To Leave in 2024
Dec 26 2024
391: 5 Things To Leave in 2024
One thing I have learned over and over again this year is that we must "let go to let in". As 2025 approaches, we  need to bring closure to 2024 to allow space for future successes, joy, and achievements in running and life. In this episode we highlight five key things runners should consider letting go of and leave in 2024. 02:06 The Clothing Analogy: Letting Go to Let In08:23 Five Things to Let Go of in 202413:39 Debunking the 'More is Better' Myth20:28 Balancing Hard and Easy Workouts21:46 Effort-Based Training and Cross Training23:50 Embracing Quality Over Quantity26:12 Letting Go of Arbitrary Numbers32:23 The Power of Self-Acceptance35:15 Avoiding Harmful Comparisons  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
390: Racing People vs. Racing the Clock
Dec 19 2024
390: Racing People vs. Racing the Clock
When you race, do you race the clock or race other runners? In this week’s episode, we dig into this idea, share personal anecdotes, including their unique race experiences and how their expectations have shifted over time due to various factors such as training, health, and past performances. We also delve into the mental strategies employed during races, the psychology of competition, and practical tips for runners in the second phase of their running journey. Whether you aim to beat your own records or compete head-to-head with others, this episode offers valuable insights to enhance your racing experience.03:25 Race Expectations and Strategies09:10 Racing the Clock vs Racing People21:48 Adjusting Goals Due to Sickness24:38 The Psychology of Racing25:26 Pre-Race Mindset and Strategies28:25 Balancing Life and Racing33:10 Racing vs Running41:25 The Fun in Racing  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
389: The Power of Rest
Dec 12 2024
389: The Power of Rest
In episode 389 of the Real Life Runners podcast, we discuss the universal law of rhythm, emphasizing the importance of understanding and embracing life's natural cycles. We explore how recognizing the ebb and flow of activity and rest can significantly impact both training and overall well-being. The episode dives into Kevin's personal journey of overcoming his relentless push in training at the expense of his health, leading to seizures and a realization of the critical need for rest. Angie shares her recent insights from a business event, highlighting the necessity of mental rest in addition to physical rest. We provide actionable strategies for listeners to incorporate genuine rest into their routines, stressing that true recovery is foundational to achieving goals, whether in running or other life pursuits.00:54 The Power of Rest and the Law of Rhythm02:16 Kevin's Personal Journey with Rest07:54 The Importance of Mental and Physical Rest15:35 Balancing Training and Rest27:21 Practical Tips for Prioritizing Rest  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
388: Mantras And The Power of Self Belief with Don Oswalt
Dec 5 2024
388: Mantras And The Power of Self Belief with Don Oswalt
In episode 388 of the Real Life Runners Podcast, Don Oswalt, an accomplished triathlete who began his athletic journey at 44, shares the transformative power of mantras. Don discusses his late start in endurance sports and how his passion quickly escalated, leading to participation in prestigious events like the Ironman World Championships and Boston Marathon. He highlights the crucial role of mental strength and how developing mantras has been instrumental in his success. Don shares personal anecdotes, valuable tips on maintaining physical and mental resilience, and the significance of mind-body harmony. He also explains how consistent training, proper coaching, and mindful recovery contribute to longevity in endurance sports.00:04 Meet Don Oswalt: From Novice to Elite Triathlete02:19 Don's Journey: Overcoming Challenges and Finding Purpose05:15 Qualifying for Kona and Boston: A Milestone Achievement07:25 The Power of Self-Belief and Personal Development17:07 Training Smart: Balancing Intensity and Recovery23:08 Mental Strategies: The Role of Mantras in RacingUse this link - https://myracetatts.com/discount/REALLIFE25 and the discount will automatically be applied when you go to the website. Or  use code REALLIFE25 at checkout. Here's the link to Don's store - https://myracetatts.com/Link to Don's Instagram page - https://www.instagram.com/myracetatts/Link to Don's Facebook page - https://www.facebook.com/myracetatts  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
386: Are You Sacrificing the Wrong Things?
Nov 21 2024
386: Are You Sacrificing the Wrong Things?
This week we dive deep into the concept of sacrifice in running. We discuss the necessary sacrifices runners must make to achieve their goals and how to know if you're sacrificing the right things. We address common pitfalls, such as sacrificing the wrong aspects of life or overdoing the variety in training to the detriment of progress. Learn that real progress may require giving up old beliefs, focusing on quality over quantity, and embracing the right kind of sacrifice to ensure long-term success and joy in running. This also touches on balancing running goals with family and personal life, emphasizing that sacrifices should be sustainable and aligned with individual goals.01:38 Understanding Sacrifice and Trade-offs05:10 The Myth of Having It All12:02 Short-term Wins vs. Long-term Goals16:09 Sustainable Sacrifice and Mental Health22:19 The Dangers of Sacrificing Sleep24:16 Sacrificing Progress for Variety31:34 Balancing Consistency and Joy35:17 Making Room for What Truly Matters36:49 Quality Over Quantity in Training39:27 Defining Clear Goals in Training  Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
385: You Don't Need More Motivation. You Need This.
Nov 14 2024
385: You Don't Need More Motivation. You Need This.
Today we are digging into the often misunderstood topic of motivation. We discuss why motivation, while potentially useful in the short term, is not the key to long-term success in running. Instead, they emphasize the importance of consistency and action, which build the necessary belief systems to achieve running goals. The episode highlights how small, manageable action steps can bolster motivation, create lasting habits, and ultimately transform identity. 00:49 The Limitations of Motivation01:15 Consistency Over Motivation05:03 The Role of Small Steps07:56 Belief and Action: The True Drivers12:30 Transforming Identity Through Action15:44 Setting Realistic Goals35:18 The Importance of Enjoying the Journey Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
384: Heavy Lifting for Runners
Nov 7 2024
384: Heavy Lifting for Runners
In episode 384 of the Real Life Runners Podcast, the focus is on the importance of heavy lifting for runners. The episode challenges the traditional belief that runners should stick to high repetitions and low weights, highlighting heavy lifting's role in improving strength, endurance, and body composition. We discuss the benefits of heavy lifting, debunk myths about getting bulky, and provide practical advice on how runners can incorporate heavy lifting into their routines. The episode underscores the importance of a balanced approach to training and emphasizes activity-specific functional exercises for overall performance and injury prevention.01:08 The Importance of Strength Training04:07 Common Misconceptions About Lifting09:44 The Big Three Exercises15:01 Benefits of Heavy Lifting19:27 Muscle Fiber Recruitment and Coordination23:21 Benefits of Heavy Lifting for Runners25:06 Strength Training for Women in Midlife27:38 Functional Training for Runners35:06 Balancing Strength and Speed Training37:35 The Importance of Recovery Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
383: A Powerful Mental Tool for Better Races
Oct 31 2024
383: A Powerful Mental Tool for Better Races
In this episode, we discuss the essential distinction between goals and intentions in the world of running. We delve into our recent cross country season, revealing how we worked with our team on journaling exercises to enhance their mental strength. We also highlight the value of mental tools and training, and how releasing control over specific race outcomes can lead to greater satisfaction and unexpected success. This episode is ideal for runners looking to boost their performance by mastering the mental aspects of the sport.00:52 Understanding Goals vs. Intentions01:55 Practical Applications of Goals and Intentions05:44 Setting Realistic Goals and Intentions10:13 The Power of Visualization15:08 Mental Tools and Techniques20:27 Race Day Strategies and Reflections Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
382: The Importance of Hip Strength for Runners
Oct 24 2024
382: The Importance of Hip Strength for Runners
In this solo episode of the Real Life Runners Podcast, I dive into a topic that's close to my heart as a physical therapist with 17 years of experience—hip strength and stability, and how they play a critical role in both enhancing your running performance and reducing the risk of injuries. We'll explore the anatomy and function of key hip muscles, focusing particularly on the gluteus medius, which is essential for maintaining pelvic stability during your running gait cycle. I’ll break down how weak hip muscles can negatively impact your running efficiency and lead to common injuries. Plus, I’ll share some practical exercises like Bulgarian split squats and single-leg deadlifts, which are excellent for strengthening your hips. And don’t worry, I’ll also cover dynamic warmups like high knees and butt kicks that can help improve your running form and efficiency. By the end of the episode, my goal is for you to walk away with a better understanding of how to recognize the signs of weak hips and how to build a routine that strengthens those muscles, ultimately helping you run more efficiently and for longer.00:04 The Importance of Hip Strength for Runners01:59 Understanding Core Strength Beyond Abs04:44 The Role of Hip Muscles in Running06:47 Breaking Down the Gait Cycle10:57 The Science Behind Muscle Activation13:47 Understanding Hip Muscle Coordination14:32 Impact of Hip Weakness on Running Efficiency19:50 Essential Strength Training Exercises for Runners21:31 Single Leg Strength Exercises22:34 Advanced Hip Stabilization Drills25:08 Dynamic Warmups and Training Frequency Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
381: 5 Reasons Running Is Feeling Harder Than It Used To
Oct 17 2024
381: 5 Reasons Running Is Feeling Harder Than It Used To
In episode 381 of the Real Life Runners podcast, we dive into why running can feel more challenging over 40, and provide actionable strategies to counteract these challenges. We discuss the importance of tailoring your training to your current abilities and debunk myths about needing expensive gear like carbon-plated shoes. Emphasizing the critical role of proper sleep for recovery, we offer practical tips for managing insomnia and nighttime disturbances, especially for women in perimenopause and beyond. Our conversation highlights the benefits of cross-training, proper fueling before and after runs, and scrutinizing scientific research, noting the underrepresentation of women in exercise studies. We also explore stress management, the 80/20 training principle, and the value of easy runs to optimize performance and prevent burnout. Finally, we advise incorporating strength training, plyometrics, and speed sessions to maintain coordination and muscle strength. 00:37 Nostalgia and the Reality of Running Over 4003:31 Adjusting Training as You Age06:13 The Importance of Sleep for Runners11:48 Recovery: More Crucial Than Ever17:41 Fueling Your Runs Properly22:56 The Importance of Fueling Before and After Workouts23:11 Gender Disparities in Exercise Research24:08 Scrutinizing Research Studies25:39 The Impact of Life Stress on Running28:03 Social Media and Running Stress31:38 The Misconception of Junk Miles34:51 Adapting Training as You Age39:41 The Role of Strength and Speed Training Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
380: How to Treat and Prevent Running Cramps
Oct 10 2024
380: How to Treat and Prevent Running Cramps
In this episode of the Real Life Runners Podcast, we discuss our tried-and-true strategies to prevent and treat muscle cramps that many runners face. We tackle topics like common causes of running cramps, such as dehydration, under-fueling, and improper footwear, as well as behavioral changes like attempting new terrains or intensity levels. We share solutions from our own experiences, including proper hydration methods, breathing techniques, and the importance of recovery and sleep, along with strategic muscle strengthening. We provide personal anecdotes about our cramping experiences, offering practical advice on handling different types of cramps and emphasizing preparation and prevention measures. Join us to learn how you can overcome these pesky cramps and run your life more smoothly!03:48 Common Causes of Running Cramps08:07 Footwear and Its Impact on Running18:20 Treating and Preventing Muscle Cramps23:36 Effective Techniques for Side Stitches24:47 Understanding Diaphragmatic Breathing27:30 Dealing with Leg Cramps During Runs36:27 Hydration and Electrolytes: Key to Preventing Cramps40:17 Breathing Techniques for Runners44:20 Importance of Sleep and Muscle Strengthening46:48 Warming Up to Prevent Cramps Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
379: Avoid These 3 Training Mistakes in Perimenopause
Oct 3 2024
379: Avoid These 3 Training Mistakes in Perimenopause
In episode 379 of the Real Life Runners Podcast, we focus on women experiencing perimenopause and dive into the three most common training mistakes they make, leading to decreased energy, weight gain, and reduced performance. We discuss hormonal changes, particularly the decline in estrogen and its effects on muscle and bone health, emphasizing the need for appropriate training and recovery. We explain the importance of incorporating polarized training and heavier strength training while highlighting the pitfalls of calorie restriction during this phase. We stress the impact of hormonal imbalances on training outcomes and urge listeners to make informed nutritional and recovery choices. This episode, which also marks the celebration of our podcast's seventh anniversary, offers actionable insights for maintaining health and running performance during perimenopause.03:24 Understanding Perimenopause and Menopause05:40 Hormonal Changes and Their Impact08:44 Common Training Mistakes in Perimenopause11:24 Importance of Strength Training15:07 The Dangers of Calorie Restriction Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
378: A Powerful Mindset Tool To Achieve Your Goals Faster
Sep 26 2024
378: A Powerful Mindset Tool To Achieve Your Goals Faster
In episode 378 of the Real Life Runners podcast, we introduce 'The Gap and the Gain,' a powerful concept derived from the book of the same name by Dan Sullivan and Dr. Benjamin Hardy. This episode delves into how focusing on the gains rather than the gaps can dramatically improve not only your running performance but also your overall satisfaction in life. We discuss the mental shifts required to appreciate how far you've come rather than how far you have to go. We offer insights from personal experiences, relating this framework to various aspects of life, including relationships and personal goals. The episode emphasizes the importance of gratitude, positive thinking, and mental resilience in achieving long-term success and happiness.00:41 Discovering the Gap and the Gain03:21 Understanding the Gap07:35 Living in the Gap11:22 Shifting Focus to the Gain18:16 Applying the Gain in Life and Running20:41 Personal Reflections on Gap and Gain27:50 Mindset and Practical Applications Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
377: Does Running Require Voluntary Suffering?
Sep 19 2024
377: Does Running Require Voluntary Suffering?
In episode 377 of the Real Life Runners Podcast, we delve into the concept of voluntary suffering in running and debate whether it's a necessary component of our sport. We share our unique perspectives on what constitutes voluntary suffering and how it varies among runners. Our discussion includes personal anecdotes about training for different distances, from miles to marathons, and even ultra-marathons, highlighting individual preferences for short vs. long-distance running. We also talk about how our willingness to endure suffering can shape our performance, including the differences between running and racing and how external goals like the Boston Marathon can influence motivation. Additionally, we address the expectations and actual experiences of both new and seasoned runners, including high school athletes, and stress how mindsets can evolve. Towards the end, we touch on unnecessary suffering and how it can be counterproductive if not balanced well. We conclude by emphasizing the importance of aligning training and goals with the level of discomfort you're willing to endure.02:03 Defining Voluntary Suffering in Running03:31 Personal Experiences with Suffering in Running06:14 The Role of Discomfort in Growth and Performance08:57 Coaching and Observations on Suffering23:28 Voluntary Suffering vs. Unnecessary Suffering25:32 Balancing Suffering and Enjoyment in Running Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.