Real Life Runners I Tying Running and Health into a Family-Centered Life

What would it look like to pay yourself first when it comes to your health?In this episode, we explore how the Profit First principle—typically used in business—can be a powerful tool to help you shift how you think about your time, energy, and well-being. Instead of letting health be what's leftover, we talk about putting it first—so you can show up stronger in all areas of life.We share personal insights, practical examples, and actionable strategies to help you prioritize what matters most—sleep, training, nutrition, and recovery—even in a busy life full of obligations. From blocking off time in your calendar to conducting a “time profit audit,” you'll walk away with tools to create more balance, consistency, and sustainability in your health journey.We also dive into:Why so many of us struggle to prioritize ourselves—and how to change thatThe importance of boundaries, saying no, and asking for helpHow consistency beats intensity for long-term health and performanceWays to build a support system that lifts you upWhy recovery isn't a luxury—it's essentialThis is your reminder that your health isn't selfish—it's foundational. And it doesn't have to be all-or-nothing. Let's reframe the way we show up for ourselves—one small choice at a time!00:10 Profit First: Applying Business Concepts to Health01:40 The Fence Metaphor: DIY Projects and Running03:27 Prioritizing Health: A Common Struggle04:51 The Profit First Equation: Flipping the Script10:26 Real-Life Application: Prioritizing Sleep and Training16:00 Balancing Obligations: Work, Family, and Health20:30 The Importance of a Support System24:04 Recovery Time: The Overlooked Priority27:43 The Importance of Saying No and Setting Boundaries29:53 Prioritizing Nutrition for Health and Performance32:52 The Power of Consistency in Health Habits37:10 Practical Tips for Scheduling and Meal Planning44:43 The Importance of Boundaries and Self-Care49:27 Join the Real Life Runners TeamJoin the Real Life Runners Team today! https://www.realliferunners.com/teamJoin the Team! --> https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode of The Real Life Runners Podcast, we're diving into a real-life backyard issue—our deteriorating fence—and what it taught us about boundaries, both literal and personal. We use this everyday challenge as a powerful metaphor for the invisible structures that support our lives, our training, and our overall well-being.How often do we let little things slide—like a creaky fence or a nagging ache—telling ourselves we'll deal with it later? But that “later” rarely comes without consequences. In this episode, we explore the hidden costs of procrastination, the signals our bodies send when we're under-recovering, and how ignoring those signs can chip away at our physical and mental strength.We talk about what it really means to set healthy boundaries—both in our training and our personal lives—and how honoring those boundaries can lead to stronger results and greater resilience. From understanding your training load and recovery needs to navigating body changes and emotional stressors, we're bringing it all together.We also emphasize the value of community and support, because just like a fence, we weren't meant to hold everything up on our own. Whether it's a running coach, a trusted friend, or a team that truly gets you, support makes all the difference in staying strong, grounded, and moving forward.So, if you've been ignoring a few creaky boards—metaphorically or literally—this episode will help you recognize what needs attention and give you the tools to start rebuilding with strength, intention, and support.02:09 – A Fence Story with Bigger Meaning05:22 – The Real Costs of Waiting Too Long06:56 – What Overtraining and Under-Recovery Really Look Like22:25 – Why Boundaries Matter23:35 – Creating Smarter Training Limits24:16 – Balancing Effort with Recovery25:10 – Setting Boundaries in Life and Relationships26:19 – Respecting How Your Body Changes Over Time28:05 – Tuning Into Your Body's Signals38:40 – Why You Don't Have to Do This AloneJoin the Real Life Runners Team today! https://www.realliferunners.com/teamJoin the Team! --> https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode of the Real Life Runners podcast, we discuss the importance of starting fall race preparation during the summer months, particularly June and July. We delve into the concept of cycle stacking, emphasizing the need to lay a strong foundation now to avoid last-minute rush and stress. Key topics include the importance of strength training, building mental toughness, adapting to heat, and incorporating up and down weeks for better adaptation and reduced injury risk.The episode also highlights the flexibility required during summer schedules and vacations, encouraging runners to redefine consistency and integrate new training strategies that align with their current life circumstances.05:00 Importance of Summer Training for Fall Races08:20 Cycle Stacking: Building a Strong Foundation12:04 Adapting Training for Runners Over 4014:33 Strength Training and Addressing Imbalances18:26 Mental Training and Consistency21:50 The Power of Up and Down Weeks25:57 Planning Ahead for Recovery26:16 Balancing Business and Training27:33 Training in the Heat29:12 Heat Adaptation Benefits34:34 Summer Training Strategies39:30 Creative Training SolutionsJoin the Real Life Runners Team today! https://www.realliferunners.com/teamJoin the Team! --> https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this empowering and eye-opening episode, I sit down with the incredible Dr. Nikki DiNezza—a true expert in the world of gut health. Whether you're a runner, a health-conscious human, or someone who's just trying to feel better in your own skin, this conversation will resonate with you.Dr. Nikki shares her fascinating journey into gut health and explains how our digestive system is so much more than what we often think. We talk about why runners, in particular, need to prioritize their gut—especially if you've ever struggled with GI distress on a long run (yep, we've all been there!).Together, we explore the vital role of fiber, why stress management is essential for your gut and nervous system, and the truth about probiotics and prebiotics. Dr. Nikki also gets real about common pitfalls—like jumping too quickly into elimination diets or getting overwhelmed by functional medicine rabbit holes.What I love about this conversation is how practical and holistic it is. We talk about mindful eating, training your gut (just like you train your body!), and tuning in to what your body needs—without falling into restriction or fear.

This week on the Real Life Runners Podcast, we are celebrating the amazing energy and breakthroughs from our recent Running Reignited Challenge! It was so inspiring to see so many of you reconnect with your goals and remember why you started running in the first place.But here's the thing we really want to talk about: Inspiration is great—but it's not enough on its own.If we want to create real change, we have to move from feeling motivated to actually taking action. That's where the results live.In this episode, we dive into:Why so many runners (especially women over 40) struggle to follow through—even when they want toHow to avoid the “start strong, burn out fast” trapThe power of structure and support in keeping you consistentWhat actually matters in your running routine (hint: it's not just doing more!)How strength training, nervous system health, and nutrition all play a role in your progressWhy having a flexible, sustainable plan is key—and how the Real Life Runners team can help you build one that fits your lifeWe also share real stories from our team members—runners just like you—who've shifted from feeling stuck and frustrated to strong, confident, and in control of their running journey.So if you've ever felt like you just can't seem to stick with it—or you're ready to stop starting over—this episode is for you.Let's stop chasing motivation and start building momentum. You've got this—and we're here to help every step of the way.Listen now and take that next step toward the runner (and person) you want to be.00:03 Reflecting on the Running Reignited Challenge01:01 Inspiration vs. Implementation02:02 Next Steps After the Challenge02:36 The Importance of Consistent Action04:05 Building a Comprehensive Training Plan05:17 Understanding Your Body's Needs06:31 Self-Assessment Questions for Runners10:04 The Role of Strength Training13:34 Managing Your Nervous System15:21 Nutrition for Midlife Runners20:19 The Real Life Runners Team26:58 Special Enrollment Period41:19 Testimonials from Real Life RunnersJoin 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.

Welcome to Day 5 of the Running Reignited Challenge—you made it! Whether you've followed every day perfectly or just dipped your toe in here and there, I want you to hear this:

Welcome to Day 4 of the Running Reignited Challenge!So far, you've explored:✅ WHO you are and the runner you want to become✅ WHAT your body is going through in this season of life✅ WHERE your strength and energy are really coming fromAnd now it's time for a question most runners never ask:⏳ WHEN Should I Push… and When Should I Pull Back?If you've been taught to keep pushing, to stay disciplined, to never skip a run……then chances are, your body has been sending signals you've learned to ignore.That's not your fault.We've been conditioned to believe that pushing through fatigue or soreness means we're strong.But in this next phase of your running life, awareness is the new superpower.Today, we shift from doing more to listening better.✅ TODAY'S ACTION: ENERGY + RECOVERY CHECK-INYour body is always communicating. Today, let's tune in.

Welcome to Day 3 of the Running Reignited Challenge!You're halfway through—and today's focus is a big one.We've already explored:✅ WHO you are as a runner right now and who you have been✅ WHAT is really going on in your body after 40 and what kind of training works best for women in this seasonAnd now it's time to ask:

Welcome to Day 2 of the Running Reignited Challenge—you made it!Yesterday, we focused on the WHO:Who you've been as a runner.Who you are now.And who you want to become.Today, we shift into the WHAT.❓ WHAT'S ACTUALLY HAPPENING IN YOUR BODY?What's really behind the fatigue, slower paces, and stubborn weight that seem to show up after 40?What if the problem isn't your effort…It's that you've been training like you're still in the first phase of your running life—when your hormones, nervous system, and recovery needs were completely different.In this second phase of life, your body responds differently to stress—and more effort doesn't equal more results anymore.In fact, too much intensity may be the very thing holding you back.✅ TODAY'S ACTION: GO SLOW TO GET STRONGYour main focus today: Go for a run at a truly easy effort—no more than a 2–3 out of 10.Here's what that should feel like:Relaxed, steady movementYou could easily hold a conversation with a friendIt should feel almost too easy—like you're doing less than you're used toAnd yes—walking breaks are absolutely OK if needed 

Welcome to Day 1 of the Running Reignited Challenge—I'm so glad you're here.

You need two things to improve your running: strength and stress. If you've been feeling stuck in your performance or sidelined by recurring injuries, this one's for you. We share why simply adding more miles or intensity isn't the answer—and how focusing on quality over quantity can unlock a whole new level of progress.We explore the essential role of strength training in building a more resilient, efficient runner—especially as we age. And just as important, we talk about managing the right kind of stress—both physical and mental—so your body can adapt, recover, and thrive.

Have you noticed that running can sometimes start to feel like a chore? If that sounds familiar, this episode is for you. Today we're talking about why this happens—and more importantly, how to reignite that inner spark. We unpack the common culprits behind burnout, from overtraining and life overload to the hormonal changes that often surface for women in their 40s and beyond. If you've been feeling stuck, unmotivated, or simply not yourself on the run, you're not alone—and there is a path back to joy.You'll hear real talk about reshaping your goals, giving yourself permission to evolve as a runner, and trying new things—like switching up your terrain, revisiting your favorite routes with fresh eyes, or simply letting go of old definitions of success. We share practical tips to support both your physical and emotional health, because running well means feeling well, too.Whether you're coming back from burnout or just need a nudge in the right direction, this episode will help you feel seen, supported, and ready to lace up with renewed intention.02:06 Understanding the Loss of Spark in Running03:45 The Reality of Motivation and Running08:30 From 'Should' to 'Want': Shifting Your Running Mindset18:46 Physical and Emotional Burnout in Running22:26 Hormone Shifts and Running24:13 Training Cycles and Seasons26:33 Managing Stress and Burnout37:20 Evolving Your Runner Identity46:45 Reconnecting with Joy in Running48:01 Join the Running Reignited ChallengeReady to reignite that spark? Join the Running Reignited challenge today at https://www.realliferunners.com/challenge We start on May 12th! 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, we're diving deeper—not just into outdated strategies that no longer serve us as runners over 40, but into the powerful role identity plays in our running journey.As runners, we can define ourselves by pace, distance, or race goals. But over time, that performance-based mindset can start to feel limiting—or even discouraging. In this episode, we talk about what it means to step into a new identity: one that prioritizes long-term health, strength, and the joy of movement.Angie and Kevin both share their own evolutions as runners, and together we offer practical tips for embracing the identity of a lifelong runner—someone who listens to their body, trains smarter, and finds meaning beyond the stopwatch. We also unpack the power of language and self-belief, and how the words we use can either reinforce old habits or help us create new ones.If you're navigating this transition too, we invite you to reevaluate how you see yourself as a runner and align your strategies with where you are now—and where you want to go.And don't forget—we've got a free five-day running challenge starting May 12th! We'd love for you to join us.00:58 Aging and Running: Embracing Change01:42 Outdated Strategies and New Approaches03:20 The Importance of Identity in Running04:10 Personal Running Journeys06:23 Redefining What It Means to Be a Runner07:43 The Power of Self-Identity12:20 Words and Identity: The Impact on Performance19:40 Evolving as a Runner: New Identities and Strategies24:19 Embracing the Concept of Training25:53 Shifting from Running to Training28:24 Training with Wisdom and Recovery30:35 The Importance of Identity in Running37:36 Evolving as a Lifelong Runner 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.

In this inspiring episode, I had the absolute pleasure of interviewing Cindi Wachholz, a 62-year-old paramedic and runner who proves that it's never too late to chase big goals. Cindi didn't start running until she was 59, and her story is such a powerful reminder that age is just a number.She shared how she started with simple walk-run sessions, built consistency over time, and gradually worked her way up to finishing a half marathon—and eventually, a full marathon! Along the way, Cindi discovered the importance of proper training, good nutrition, and regular strength work.One of the things that really stood out to me was how Cindi learned to trust the process, set realistic goals, and believe in herself—even when society's expectations about age and fitness said otherwise. Her journey has transformed not just her physical health but her overall confidence and outlook on life.If you've ever doubted whether you're "too old" or "too out of shape" to start something new, Cindi's story will absolutely encourage you to take that first step. No matter where you're starting from, amazing things can happen when you stay consistent and believe in the journey!00:53 Cindi's Running Journey Begins01:22 Overcoming Age Stereotypes01:54 Becoming a Paramedic03:55 First Steps into Running05:18 First 5K Experience06:48 Joining Real Life Runners11:02 Learning About Proper Training17:12 Overcoming Self-Doubt in Running17:49 Inspiring Others on the Trail18:45 Running Accomplishments and Milestones30:09 The Importance of Strength Training32:59 Encouraging Healthy Aging 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.

In this solo episode of The Real Life Runners podcast, I'm diving into something so many of us struggle with after 40: why it feels harder to maintain a healthy weight, even when you're exercising and eating right. Trust me, you're not alone in this!I'll walk you through what's really going on inside our bodies — how hormonal shifts, like drops in estrogen and progesterone, impact our metabolism and muscle mass. And more importantly, I'll show you what we can do about it.We'll talk about why building muscle is key (it's not just about losing weight anymore!), how much protein you actually need, and why proper recovery is just as important as training hard. I'll also share how stress and nervous system regulation fit into the picture — because if we don't manage those, it's like swimming upstream.I'm here to help you shift the focus from shrinking your body to building strength, energy, and vitality — because you deserve to feel powerful and alive at every age. I'll wrap up with some practical tips you can start using today to rebuild muscle, boost your metabolism, and feel amazing again.00:21 Understanding Metabolism Changes01:52 Hormones and Their Impact05:54 The Role of Stress and Cortisol11:19 Importance of Muscle Building16:37 Effective Training and Recovery20:24 Shifting Focus: Strength Over Weight22:23 Practical Tips for Building Muscle 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.

In this episode, we draw an analogy between encountering a '404 Page Not Found' error on the web and hitting a plateau or decline in one's training plan, particularly for runners over 40. We discuss the changes in physiology and life circumstances that necessitate a new training approach, including changes in hormonal levels, stress management, and adjustments in workouts to reflect current fitness capabilities. We emphasize the importance of accepting these changes not as failures but as opportunities to redirect training strategies. The episode also highlights the mental shift from focusing on becoming thin to becoming strong, the need for proper nutrition, recovery, and addressing the stories we tell ourselves about our abilities and future potential. Encourage listeners to identify the 'broken links' in their training and find new paths forward.01:44 The Frustration of Broken Links and Training Plans02:32 Understanding the 404 Moment in Training05:48 Adapting to Physiological and Life Changes10:09 The Importance of Acceptance and Adaptation15:42 Case Study: Overcoming Training Plateaus20:44 The Role of Plateaus in Training25:19 Training with the Right Mentality26:04 The Importance of Recovery27:02 Balancing Intensity and Recovery29:27 Shifting Focus: From Thin to Strong36:50 The Power of Stories We Tell Ourselves37:28 Embracing New Training Methods 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.

Join Running Reconnected Today!In this episode of The Real Life Runners Podcast, we're diving into a topic that so many runners can relate to—using running as a stress relief tool, but sometimes this backfires. We'll talk about the common mistakes runners make that can actually increase stress levels rather than relieve them. The key? Learning to reconnect with your body and adjust training to support—not strain—your system.We'll share the power of disconnecting from external pressures (including those ever-present phones!) and how tuning into your body can help you run stronger and feel better.We'll also dive into the connection between running and the nervous system, the impact of stress on training, and why this matters especially for women navigating perimenopause and menopause. Plus, we're excited to introduce Running Reconnected—our program designed for runners over 40 who want to feel strong, capable, and energized by working with their bodies instead of against them. Stick around for a special offer to join us!Join Running Reconnected Today for 40% off until March 31st!00:54 Exciting News: Real Life Runners Retreat02:31 The Importance of Disconnecting to Reconnect07:16 Understanding Stress and the Nervous System19:27 Men's Experience with Stress and Running21:25 The Power of Disconnecting from Technology23:46 The Phone Distraction Epidemic24:01 The Importance of Silence and Stillness24:33 Recognizing and Preventing Running Injuries26:12 The Balance Between Disconnection and Connection34:24 Listening to Your Body vs. Technology36:38 Adapting Training to Life's Stresses40:51 Introducing Running Reconnected Program41:52 Special Offer  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.

Feeling slower despite consistent running routines is a common concern among runners over 40. This episode addresses the frustration experienced by seasoned runners who feel their performance is declining with age. Key topics include the real reasons behind this perceived slowdown—beyond just age—and actionable strategies to combat them. The discussion covers the importance of nervous system regulation, updated training strategies, the critical role of muscle maintenance, and effective fueling. Additional insights highlight the significance of polarized training, the necessity of strength and plyometric exercises, and the pitfalls of outdated high-mileage approaches. This episode is designed to help runners regain speed, strength, and enjoyment in their sport with practical advice and resources like free live workshops and membership programs.03:35 The Importance of Strength Training05:27 Introducing the 'Running Reconnected' Program14:23 Outdated Training Strategies19:44 Unmanaged Stress and Nervous System Dysregulation20:43 Impact of Estrogen on Cortisol Levels21:10 Understanding the Nervous System States23:01 Personal Experiences with Stress and Health28:22 Managing Stress and Nervous System Regulation34:16 Optimizing Training Approaches36:28 Fueling Your Body for Performance  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.

In this episode of the podcast, we welcome Sabrina Magnan, an intuitive eating and food freedom coach, to discuss the complexities of our relationship with food and body image. Sabrina shares her personal journey from a life consumed by disordered eating and extreme dieting to one of balance and self-love. She explains the distinctions between disordered eating and eating disorders, and highlights the impact of diet culture on our perceptions of food and health. The conversation also delves into the importance of intention behind food choices and exercise. Sabrina shares insights on how reconnecting with one's body and aligning actions with personal values can lead to a more joyful and fulfilling life. We emphasize the broader impact of these changes, noting how they positively affect other areas of life, including relationships and career choices. They provide actionable advice for listeners struggling with similar issues, making it a valuable discussion for anyone looking to improve their relationship with food and exercise.Sabrina Magnan is an intuitive eating coach who helps women overcome food obsession, binge & emotional eating and yo-yo dieting so that they can eat without guilt, anxiety or constant fear of losing control.If you want to connect with her, you can find her at the links below! info@sabrinamagnan.comwww.site.sabrinamagnan.comhttps://www.instagram.com/sabrina.magnan.health/00:39 Sabrina's Background and Mission01:59 Understanding Disordered Eating04:25 Diet Culture and Its Impact06:16 Finding Balance in Nutrition and Exercise08:53 Sabrina's Personal Journey20:20 The Turning Point: Italy Experience22:43 Healing and New Perspectives  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.

Most runners focus on endurance and strength training—but what if explosive power was the missing piece to better running?In this milestone 400th episode of the Real Life Runners Podcast, we're diving into plyometrics—a powerful training tool that can help you run faster, improve efficiency, and reduce injury risk.Many runners assume plyos are just for sprinters or elite athletes, but the truth is, every runner can benefit from adding explosive movements into their training. Whether you want to improve stride power, reduce ground contact time, or stay injury-free as you age, plyometrics could be the key.

In this episode, Dr. Angie Brown welcomes Dr. Christine Li, a psychologist and procrastination coach, to discuss the roots of procrastination and the challenges of midlife, particularly for women. Dr. Li explains how fear and self-doubt are central to procrastination and the importance of self-kindness and mindfulness in overcoming these barriers. The discussion also delves into the unique challenges faced by women in midlife, including the energy drain from juggling multiple responsibilities and the physical changes associated with aging. Dr. Li introduces her 'Reenergize Your Home' challenge, aiming to help participants declutter their homes and, by extension, their lives. The conversation is insightful, providing practical advice for runners and non-runners alike on maintaining motivation, managing stress, and staying energized through life's transitions.Dr. Christine Li is a clinical psychologist and Procrastination Coach with over 25 years of experience. She works with women in midlife to clear their mental and physical clutter to reclaim their energy, confidence, and joy. Featured in Oprah Magazine, she specializes in breaking cycles of perfectionism, procrastination, and overwhelm—guiding women to create momentum in their lives with ease. Through her signature program Simply Productive she empowers midlife women to simplify their spaces, habits, and mindset so they can fully step into their power.She is the host of the Make Time for Success podcast, where she shares actionable strategies on productivity, mindset shifts, and decluttering both internally and externally.If you want to connect with her, you can find her at the links below! procrastinationcoach@gmail.comhttps://procrastinationcoach.com https://instagram.com/procrastinationcoachhttps://facebook.com/groups/procrastinationcoachSign up for Dr. Li's Decluttering Challenge here00:36 Meet Dr. Christine Li: Procrastination Coach02:40 Understanding Procrastination02:53 The Role of Fear and Self-Doubt04:16 Building Self-Trust and Overcoming Fear08:12 Motivation vs. Self-Kindness08:43 Coaching Strategies for Self-Kindness11:47 The Importance of Kindness Over Judgment23:32 Rewiring the Brain and Midlife Challenges29:27 Ene 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.

Do more miles really lead to better performance? We discuss why recreational runners should not follow elite training plans, taking into account the genetic, recovery, and lifestyle differences. The episode explores the science and benefits behind polarized training, which emphasizes easy and hard training days while minimizing moderate efforts. We highlight the importance of a training plan that fits one's individual life circumstances and current goals, especially for women over 40 experiencing hormonal changes. The discussion includes the impact of polarized training on endurance and body composition and advocates for more flexible and adaptable training strategies to maintain motivation and achieve better results.00:38 The Science Behind Polarized Training02:35 Debunking the 'More is Better' Myth05:08 Understanding the Risks of High Mileage08:03 Tailoring Training Plans for Real Life Runners25:25 The Importance of Polarized Training for Women28:44 Adapting Your Training Plan for Optimal Results35:09 Conclusion: Train Smarter, Not Harder  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.

In episode 397 of the Real Life Runners Podcast, we focused on the often overlooked component for improved running performance and injury prevention: the nervous system. While many runners emphasize training plans, mileage, strength training, nutrition, and paces, the regulation of the nervous system is crucial for optimal results. We delve into the autonomic nervous system, explaining the roles of the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Signs of nervous system dysregulation, such as constant fatigue, trouble sleeping, and frequent injuries, are discussed. We explore the methods for better nervous system regulation, including proper training plans, HRV monitoring, recovery techniques, and lifestyle adjustments like adequate sleep and nutrition. The episode underscores the importance of balancing stress and recovery to enhance running performance and overall well-being.02:26 The Importance of the Nervous System in Running03:20 Understanding the Autonomic Nervous System04:12 Balancing the Sympathetic and Parasympathetic Systems08:45 Signs of Nervous System Dysregulation12:44 Regulating Your Nervous System for Better Performance16:09 Using HRV to Monitor Nervous System Health23:03 Building a Stronger Parasympathetic Response25:24 Lifestyle Factors for Nervous System Health  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.

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.

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.

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 Are you a woman over 40 who is ready to train in a way that helps you get stronger and faster without breaking your body down? If so, Press Play is OPEN this week (for a few days only)! Check out the details here!Press Play will help you train in a way that makes you stronger, improves your energy, and skyrockets your confidence in ways you can't even imagine. Enrollment closes on THURSDAY! 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.

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 Are you a woman over 40 who is ready to train in a way that helps you get stronger and faster without breaking your body down? If so, Press Play is OPEN this week (for a few days only)! Check out the details here!Press Play will help you train in a way that makes you stronger, improves your energy, and skyrockets your confidence in ways you can't even imagine. Enrollment closes on THURSDAY! 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.

It's Day 5! You've made it! Woohoo!Today is the most important day of the whole challenge, because today we are putting it all together. You deserve to get stronger and to take this time for YOU! DAY 5: THE BIG PICTUREThis week, you've already accomplished a lot! You've discovered that in order to run better you have to move with intention, which includes movement quality, movement control, and intentional running.But like I mentioned at the start of the week, moving with intention is just the first piece of the puzzle.If you want to run stronger after 40, there's two more pieces we still need to talk about. Even if you have missed some of the days so far, be sure to join us LIVE today, so that you can get the blueprint and see how all 3 pieces fit together to help you become the strongest and healthiest version of YOU, no matter your age or current fitness level!Because, as you've seen this week, it's not just about how much you're doing; it's about HOW you're doing it and how committed you are to the process.Running is a practice; you can keep getting better if you do things intentionally. ACTION ITEM:Meet yourself where you are. Use today to catch up on an action item this week that you haven't done yet.If you're all caught up, pick one of the days to repeat. If you had a hard time performing the strength test on Wednesday, modify it—use a higher chair or use your arms to help you to do the single sit to stand until you can do 3 sets of 10 on each leg. If you have pain or are unable to do it with one leg, use 2 legs to stand up and try using just 1 leg to lower back down.I want you to see that anything is possible when you do it with intention and move forward with a PLAN and modifications that work for YOU!Fill out these quick questions to help you move forward with intention! 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.

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.

DAY 3: INCREASE MOVEMENT CONTROLYesterday we talked about the different types of mobility, and how both quantity and quality of movement matter.Today we are taking that one step further. A big piece of movement quality is your ability to control your body through the entire range of movement in any activity.That requires strength.But not just brute force strength. Squatting 300 lb won't automatically make you a better runner. It's about your ability to control your movement under any given load throughout the full range of movement.If you can't do that, your tissues and joints get overstressed, and you're more likely to end up injured.Today is all about finding our physical weak spots so we can run faster and longer without pain. As a runner, you need to strength train.  Period.  How often and how much varies from runner to runner, but there are some critical pieces that every runner must include in their training (because there are different types of strength and movement control needed for running!).  ACTION ITEMS - PERFORM THE FOLLOWING TESTS:Cross Sit to Stand Test: Sit on the floor with your legs crossed (criss cross applesauce). Note which leg is in front. Stand up without using your hands. With your legs crossed the same way (with same leg in front), slowly sit back down onto the floor. Uncross your legs and repeat the test with the other leg in front. Click here to see a video.Single Leg Sit to Stand Test: Sit in a chair of normal height so that your knees are bent to about 90 degrees. Stand up from the chair using only one leg (and no hands!).  See how many repetitions you can do on each leg (max 30).  Click here to see a video.For both tests, notice how you felt. Was it hard or easy? Was one side better than the other? Did you have any pain or discomfort? Was it easier to stand up or sit back down?   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.

It's Day 2!  Just the fact that you are here means that you are an ACTION TAKER, and if there's anything I know from all my years of coaching - Action Takers get results! Just showing up and being willing to try something new is the best first step to achieve anything in your life.  Remember: Strong over skinny. Building over losing. DAY 2:  IMPROVE MOVEMENT QUALITYAs runners, it's easy to get caught up in the quantity game…what distance are you running? What's your pace? What race are you training for? Let's face it - running can be a numbers game for a lot of people. It's easy to focus on quantities, but how often do you think about the QUALITY of your running?Have you ever considered the quality of your movement? If you're like most of the people I start working with, the answer is likely no.Most runners just focus on the numbers, thinking that if they want to be a better runner, they just have to improve the obvious measureables.But like you've started to discover, this challenge is different. Starting today, you are going to get one mobility test per day to help you assess the QUALITY of your movements.It's not just about whether or not you can complete the test. We want to look at HOW your body is moving.So for each test, notice how your body moves. Is it easy or hard to perform the movement? Where do you feel limited?Does one side feel different than the other? You will also get an action item to help you start to improve your mobility. These will include things to improve the mobility of both your joints and your soft tissue. ACTION ITEMS: 1. Perform the overhead squat test as shown here in this video.  I recommend recording yourself performing the test so you can go back and analyze it. Film yourself from the front, from the side, and from the back.This test is going to reveal if there are mobility restrictions in several areas of your body. I'll be talking about those in the live training today, as well as what to do about them. 2. Check out this short video to assess your soft tissue mobility in your calves and learn a very effective technique to remove those restrictions. 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.

Welcome to Day 1 of the Run Like A Woman challenge!  Congratulations on taking this step towards improving your running and becoming the strong runner that you want to be!As a woman over 40, I'm guessing that you have noticed that things aren't really working the same way they used to. Running feels harder, you're noticing more aches, pains, or even injuries, and don't even mention the fatigue!If any of that sounds familiar, you're not alone, and there is a good reason you're feeling that way. In perimenopause (which can start as early as 35 years old!), your hormones start to shift and change, and this hormonal chaos affects every system in your body. Perimenopause and menopause are not just hot flashes and the end of your period. There is WAY more to it, and it's not something that we have been taught!Your body simply does not respond to exercise the same way, and it becomes harder to get the results you want.You see, there's really two phases to your running life - before and after menopause, and perimenopause is the transition from phase 1 to phase 2.In phase 2, everything matters more, and you have to be much more intentional with all of your choices.You can't just throw on your shoes and head out the door like you used to.But there's good news too…There is a lot you can do to feel better and run stronger, and that's what we will be covering this week!I am all about helping you see how much power you truly have over your body in this phase of your life. Over the next 5 days, I will show you how to run stronger without pain by moving and training with intention and prioritizing the things that will actually move you forward.  Because what worked in the first phase of your running life, does not work the same way in the second phase.As a physical therapist for the past 18 years, runner for over 20 years, and coach for over 10 years, I've helped thousands of runners transform from frustrated runners struggling to achieve their goals into strong and confident Real Life Runners, in charge of their running and their life, and I am excited to help you this week to get there too!This week is all about taking action, so it's not just about learning concepts. It's about taking small steps to feeling better in just 5 minutes a day!There are 3 ingredients to totally transform your running (which you will learn this week), but our daily action items will focus on one area specifically so you can start feeling better a 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.

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.

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.

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.

 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.

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.

In episode 387 of the Real Life Runners Podcast, we share five crucial tips for running through the holiday season. Understanding the challenges the holidays present, they provide strategies to keep your running routine intact amidst celebrations and commitments. We encourage listeners to plan ahead, adjust as necessary, and embrace the festive period while maintaining a balanced approach to fitness.02:28 The Importance of Process Goals07:19 Setting Minimum Exercise Levels10:32 Planning and Flexibility in Workouts22:11 Staying Active in Different Ways28:44 Enjoying the Holiday Season 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.

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.

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.

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 RecoveryJoin me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting CaloriesSign up today at www.realliferunners.com/peri 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.

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 ReflectionsJoin me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting CaloriesSign up today at www.realliferunners.com/peri 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.

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 FrequencyJoin me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting CaloriesSign up today at www.realliferunners.com/peri 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.

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 TrainingJoin me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting CaloriesSign up today at www.realliferunners.com/peri 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.

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 CrampsJoin me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting CaloriesSign up today at www.realliferunners.com/peri 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.

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 RestrictionTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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 ApplicationsTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

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 RunningTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Balancing Training and Sustainability: Episode 376 of Real Life RunnersIn episode 376 of the Real Life Runners podcast, we discuss the challenges of balancing all the advice on training, eating, and living healthier lives for optimal performance, especially for real-life runners with busy schedules. We delve into the science and practicalities behind different training philosophies, including the benefits and pitfalls of sprint training and high-intensity interval training (HIIT), as well as the importance of sustainable progress through creating habits one step at a time. Highlighting our experiences with high school cross country runners, we emphasize how proper distribution of training load, adjustments based on real-time conditions, and gradual habit changes can lead to sustainable success and avoid injury and burnout.01:35 Balancing Training and Life07:07 The Importance of Nutrition and Recovery11:53 Adapting Training for Different Populations17:04 Exploring Sprint Training21:52 Understanding Sustainable Progress22:53 Sprint Workouts: Different Perspectives25:28 Maximum Velocity vs. Maximum Effort27:45 High Intensity Interval Training (HIIT)28:55 Building Sustainable Habits30:07 Strength Training: Where to Start30:52 Adjusting Effort Levels in Running31:13 Sustainable Nutrition Changes36:11 The Importance of Habit StackingTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

'Eat Less, Move More' - you've heard this right? It seems like it's just the accepted advice if you want to lose weight - but is this good advice for runners? We explore the negative impacts of calorie restriction on active individuals, discussing how it can lead to decreased performance, muscle loss, and hormonal imbalances. Emphasizing the importance of properly fueling the body, especially for female runners and those in perimenopause or menopause, we highlight why runners need to rethink conventional dieting wisdom and focus on balanced energy intake to support their activity levels and overall health.00:46 The Misconception of 'Eat Less, Move More'07:21 Understanding Metabolism and Energy Needs08:14 The Impact of Diet Culture on Active Individuals17:54 The Importance of Matching Energy Intake with Energy Output20:49 Nutrient Timing and Fueling Strategies for Runners27:02 Banana Burps and Energy Metabolism27:27 Understanding Low Energy Availability (LEA) and RED-S31:28 Fueling for Performance: Avoiding Common Pitfalls34:03 Intermittent Fasting: Pros and Cons40:27 Keto Diet: Is It Right for You?41:30 The Dangers of Calorie Restriction46:25 Fueling Your Body for PerformanceTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In episode 374 of the Real Life Runners Podcast, we explore the popular concept of zone two training and dispel common myths around it. We explain why solely relying on zone two is not sufficient for improving running performance. The episode delves into the importance of integrating various effort levels, particularly sprint training, which brings numerous benefits, such as increased muscle recruitment, improved endurance, and better fat burning, especially for women in perimenopause and menopause. Practical tips on safely incorporating sprint training into your routine, the significance of a thorough warm-up, and appropriate recovery strategies are also discussed.01:33 Defining Zone Two Training03:25 The Blurry Lines of Training Zones06:10 Simplifying Training Zones14:18 The Importance of Sprint Training21:56 Sprint Training for Women in Perimenopause and Menopause26:30 The Benefits of Sprint Training26:55 Balancing Sprint and Zone 2 Training28:36 Incorporating Sprint Training Safely33:59 Mental and Physical Hurdles of Sprint Training41:11 Effective Warm-Up Techniques45:01 Starting Your Sprint Training Routine46:58 The Importance of Cool Down and RecoveryTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.