Advertise on podcast: Real Life Runners with Angie and Kevin Brown

Most runners with a sore back fall into one of two groups, and both are stuck. One group decides it's just aging and pushes through. The other rests and plays it safe, afraid of making things worse. Neither group has a plan. In this episode, I break down six of the most common myths I hear from runners about back pain, what the research says about each one, and what to do instead. A lot of what I cover applies to other kinds of pain too, like hip, knee, or ankle pain. This episode is about non-specific low back pain, the most common kind, not pain from a known cause like a fracture or significant trauma. If you have numbness, tingling, weakness, pain that doesn't change with position and wakes you at night, unexplained weight loss, or fever, get checked out by a provider. Loss of bowel or bladder control is an emergency. The Six Myths: "Rest until it's better." A day or two of taking it easy is fine. Staying in rest weakens the tissue. Stay gently active instead."I'll only do what I can." Protecting your back for a few days is reasonable. Protecting it for months keeps your capacity frozen in place. Build back in steps."The scan shows what's wrong." Imaging findings are common in people without back pain. They aren't a verdict."A stronger core fixes it." Core work isn't wrong, and it isn't magic. Exercise helps, and the best exercise is the one you'll do consistently."Running is bad for your back." The data don't support that running destroys your back. Dose and progression matter."It's never getting better, it's just aging." Normal doesn't mean untreatable. Pushing through isn't a plan. A plan is.FREE CLASS This episode lines up the myths that keep runners stuck. In my free class, I walk you through the step-by-step process and framework I use to help runners with back pain. When: Thursday, October 29  Register: realliferunners.com/backpain Can't make it live? Register anyway and I'll send you the replay. Links and resources: Free class registration: realliferunners.com/backpainRead the article, "6 Back Pain Myths Runners Believe (And What to Do Instead)"My stoplight system episode, for telling if you're doing too much: 483: The Law of Diminishing Returns: Are you doing too much or not enough?My progressive overload episode: 460: Progressive Overload: The Principle Behind All ProgressMy running injury series: 482: My 3 Part Framework To Treat Any Running InjuryInstagram: @drangiebrown and @realliferunnersIf you enjoyed this episode, please share it with a runner you know. Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

When it comes to running, more isn't always better. At some point, adding more miles, intensity, or strength training can stop helping and start working against you. In this episode, Kevin and I discuss the law of diminishing returns and how it affects running performance, recovery, and race preparation. We share lessons from our daughter's intensive PSAT prep and explain why, just like studying for a big test, there comes a point when you need to trust the work you've already done instead of trying to squeeze in more. We also discuss professional marathoner Vinny Nauti's high-volume training, why copying another runner's approach doesn't always work, and how to recognize when you're accumulating fatigue instead of making progress. I share why building an easy running base, balancing training intensity, prioritizing recovery, and adjusting your plan to fit your life are essential for long-term improvement. We also break down race tapering, including how to adjust your running and strength training so you can arrive at race day ready to perform. 00:00 – When More Stops Helping: The Law of Diminishing Returns 01:07 – PSAT Prep and Knowing When to Stop 02:16 – Trusting Your Training During a Race Taper 02:59 – Mileage, Training Stress, and Recovery 04:50 – Breaking Through Plateaus: Push, Pull Back, or Wait? 06:06 – The Salt Analogy: Finding the Right Amount 08:05 – Vinny Natti and the Outlier in Marathon Training 11:17 – High Mileage and Fast Treadmill Running 15:40 – Is It Overtraining, or Just Part of Racing? 19:59 – Finding Your Individual Training Limit 21:37 – The Gray Zone: When Every Run Feels Moderately Hard 23:19 – Balancing Running Volume and Intensity 24:26 – Build Your Easy Running Base First 26:20 – Making Training Enjoyable and Sustainable 28:13 – Age, Running History, and Recovery Needs 30:46 – Lifestyle, Sleep, Nutrition, and Performance 35:01 – Creative Training Cycles and Adjusting Your Schedule 36:18 – Race Tapering: Trust the Work You've Done 38:03 – How to Adjust Strength Training During a Taper 40:02 – Running Taper Variations and Individual Needs 42:15 – Balancing Training Stress and Life Stress Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join 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.

Pain and injury can be incredibly frustrating as a runner, especially when it feels like the pain came out of nowhere. In this episode, I’m sharing the three-part framework I’ve used throughout my 20 years as a physical therapist to understand pain and determine what to do next: Evaluate, Assess, and Treat. We’ll look beyond the painful body part and consider the bigger picture, including training load, mobility, strength, sleep, stress, fueling, hormones, and previous injuries. I’ll also walk you through how I decide when to modify running, how much pain may be okay during recovery, and why complete rest usually isn’t the answer. The goal is not just to get you out of pain, but to help your body become stronger and better able to handle the demands of running long term. 00:00 Understanding Running Pain and Injury 03:00 The EAT Framework: Evaluate, Assess, and Treat 06:00 Understanding Your Pain Story 08:00 Running Injuries and Your Training Load11:00 Sleep, Stress, Fueling, and Recovery 00:16:00 Pain and Injury Red Flags 18:00 Screening for Bone Stress Injuries 22:00 Testing Mobility, Stability, and Strength 26:00 Assessing What Needs to Be Addressed First 29:00 Making Your Nervous System Feel Safe 32:00 How Much Pain Is Okay? 33:00 The 24-Hour Rule 35:00 Mobility, Stability, and Strength 40:00 Modifying Your Running During Recovery 43:00 When to Return to Running 45:00 Fixing the Root Cause 47:00 Building Your Body’s Capacity to Handle More Load 49:00 What’s Next in the Injury Series Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

What do you think would happen if you completely ruptured your Achilles tendon with two kilometers left in a marathon? Most of us would probably assume the race was over. But Tigst Assefa’s 2026 Berlin Marathon story forces us to ask a much more interesting question: how could someone experience a significant injury and still keep running at an incredibly fast pace? Assefa developed pain around 31K, eventually completely ruptured her Achilles around 40K, and still finished the race, won, and set a course record. That doesn’t mean she somehow didn’t have an injury or that pain is “all in her head.” It gives us a fascinating look at how the brain processes pain and how much context can influence what we actually feel. In this episode, Angie and Kevin break down the idea that pain is an output created by the brain based on much more than tissue damage alone. Your brain is constantly taking in information about what is happening in your body, along with your stress level, sleep, emotions, attention, past experiences, expectations, social environment, and how important the current situation is to you. They talk through examples ranging from phantom limb pain and the famous construction-worker nail story to elite athletes, childbirth, war injuries, and their own experiences with running and pain. The bigger takeaway is that pain isn't simply an on/off switch. It's more like a volume dial that can move up or down depending on the context. And this is where the conversation gets really practical for everyday runners. You can learn to change some of the inputs that influence your pain experience. Better sleep, reducing chronic stress, having a meaningful goal, shifting your attention outward, social connection, gentle movement, and slow breathing can all help turn the volume down. But Angie and Kevin also emphasize an important warning: becoming really good at ignoring pain isn't the goal. Pain is still a protective signal, and turning that signal down too far can allow you to continue running through an injury that needs attention. The goal isn't to become someone who never feels pain. It's to develop more nuance around what you're feeling, understand the context, and learn when to listen, when to adjust, and when you can safely keep going. 00:00 – Berlin Marathon Shock 01:44 – Achilles Rupture Details 03:34 – Pain Comes From Brain 04:34 – Phantom Pain Stories 05:54 – Pain Inputs Explained 08:48 – Turning Pain Down 09:43 – Achilles Anatomy Q&A 12:29 – Descending Modulation 16:23 – Stress and Pain Effects 20:40 – Elite Athletes and Pain 23:51 – Research on Pain Tolerance 27:01 – Training Builds Nuance 29:42 – Trauma And Ultra Running 31:54 – Stress Kills Pain Edge 33:43 – War And Survival Analgesia 39:03 – Childbirth Expectations Shift 41:28 – Everyday Pain Amplifiers 47:59 – How Pain Spirals In Races 48:49 – Tools To Turn Pain Down 54:30 – When Tuning Out Backfires Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

If you’ve been told that women in perimenopause or post-menopause should stop doing easy, steady-state cardio and replace it with HIIT, sprinting, and heavy lifting, this episode is for you. Angie and Kevin continue their Running Myth series by unpacking where this idea came from, what HIIT actually does well, and why replacing your easy running with high-intensity training misses a much bigger picture. The problem isn’t that HIIT is bad. In fact, Angie and Kevin talk about plenty of reasons to include higher-intensity work in a well-rounded training program. HIIT can be a time-efficient way to improve VO2 max, provide a strong metabolic stimulus, develop neuromuscular power and coordination, and provide the impact needed to stimulate bone remodeling. The problem comes when one tool gets treated like the entire toolbox. What helps one specific outcome does not automatically replace everything your body gets from other types of training. For endurance runners, easy running provides the foundation that allows everything else to work. It helps build aerobic capacity, mitochondrial and capillary density, metabolic flexibility, running economy, and connective-tissue resilience while creating a much smaller recovery demand than repeated hard sessions. And especially as recovery needs change with age, being able to accumulate consistent training matters. Angie and Kevin also discuss how recommendations from researchers like Stacy Sims can lose important context when they are reduced to short social media clips. The takeaway is not “never do HIIT.” It’s to build the foundation first, then layer intensity onto a body that is prepared to handle it. 00:00 – HIIT Myth Setup 02:36 – Why Nuance Matters 03:11 – TLDR: Keep Both 05:44 – Where the Myth Came From 09:32 – Training Is Individual 12:42 – What HIIT Actually Is 13:20 – HIIT Benefits Breakdown 18:52 – Why Easy Runs Matter 21:37 – Recovery and Volume 26:03 – Volume Builds Economy 27:11 – Connective Tissue Resilience 29:46 – Easy Runs Feel Better 31:36 – Cortisol and Cooldowns 33:22 – The Gray Zone Trap 34:19 – Miles Beat HIIT Alone 35:35 – Injury Risk and Base 39:21 – Safe Speed Progression 40:14 – Effort Levels Simplified 43:03 – Strength and Mobility Foundation 45:48 – Stacy Sims Advice Misread Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

If you're a woman in perimenopause or postmenopause, you've probably seen the claim that running is bad for your hormones because it raises cortisol. Maybe you've even wondered if you should be doing less cardio, switching entirely to walking, or giving up running altogether. In this episode, Kevin and I unpack that idea and talk about what cortisol actually does in the body. Yes, exercise temporarily raises cortisol, but that's a normal and useful response. The bigger issue is chronic stress, poor sleep, under-fueling, and inadequate recovery. And while menopause can change how our bodies respond to stress, that doesn't mean we need to stop doing something that's incredibly valuable for our cardiovascular health, fitness, and brain health. I want you to walk away from this conversation feeling less afraid of running and more confident about how to balance running, strength training, fueling, recovery, and the rest of your life. 00:00 – The Menopause Running Myth 02:50 – Where the Claim Comes From 07:08 – Cortisol Isn't the Villain 11:08 – Menopause and Cortisol Regulation 13:41 – What Actually Drives High Cortisol 15:20 – Research Says Aerobic Exercise Helps 18:11 – The Real Risk Is Heart Health 21:35 – Why Walking Isn't Enough 25:09 – VO2 Max and Longevity 29:03 – Measuring VO2 Max 33:01 – Training to Boost VO2 34:16 – Brain Benefits of Cardio 38:44 – Cortisol Fearmongering 40:24 – Strength Plus Running 43:11 – Walking Versus Aerobic Exercise Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Have you ever looked at your schedule and thought, “I only have 20 minutes, so it’s not even worth running”? I get it. As runners, we can easily fall into the trap of believing that a run only counts if it’s long enough, fast enough, or fits perfectly into our training plan. But in this episode, Kevin and I are kicking off a new series where we bust some of those common running myths, starting with the idea that short runs aren't worth it. I actually got a real-life reminder of this when a few short 20-minute run/walks with our rescue dog, Jasper, ended up having more of an impact on my training than I expected. It made me think about how often we dismiss the training we can do because it doesn't look like the training we think we should be doing. We talk about the mindset traps behind this, including all-or-nothing thinking, comparison, productivity, and even the hassle of showering and doing more laundry. We also dig into what the research tells us about maintaining fitness when you have less time to train. The goal isn't to turn every short run into a hard effort. It's to understand that shorter runs can still provide a meaningful stimulus, and sometimes a little running is much more valuable than skipping it altogether. 01:37 – Why We’re Busting Running Myths 02:28 – Are Short Runs Actually Worth It? 03:56 – My Short Runs With Jasper 07:17 – What My Garmin Data Taught Me 10:00 – Why Running Isn’t the Same as Walking 13:23 – The All-or-Nothing Trap 16:54 – When Showering and Laundry Become the Barrier 18:12 – Consistency Over Distance 19:45 – Can Long Runs Increase Injury Risk? 20:59 – What the Research Actually Says 23:19 – What the Hickson Study Says About Frequency 25:39 – What Happens When You Reduce Duration? 26:56 – Why Intensity Still Matters 30:00 – How to Add Intensity When Time Is Short 31:04 – Short Runs Still Count 32:12 – The Jasper Principle Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

What if you stopped asking, “Do you think I can do this?” and started asking, “Who do I need to become to do this?” That’s the conversation Kevin and I are having in this episode. We’re talking about how we are all constantly becoming, whether we’re intentional about it or not. Our circumstances, past experiences, injuries, relationships, and even the opinions of other people can quietly shape who we believe we are and what we think is possible. I want to help you start looking at your running and your life differently. You don’t have to wait until you feel ready to become a marathoner, a stronger runner, a trail runner, or whatever version of yourself you want to grow into. The decision can come first, and then your actions begin to build the evidence. We also talk about giving big goals enough runway, planning ahead while staying flexible, protecting new goals when they’re still fragile, and understanding that sometimes becoming a new version of yourself means making different choices in your life. 01:37 – What Does “Becoming” Really Mean? 05:11 – When Your Circumstances Start Defining You 08:52 – “Do You Think I Can Do This?” & Borrowed Belief 12:00 – Giving Big Goals Enough Runway 14:41 – Planning Your Training When Life Changes 20:33 – Kevin's Journey From Marathoner to Ultramarathoner 25:09 – Becoming the Mom I Want to Be 28:00 – Becoming a Business Owner & Choosing a New Path 29:22 – Why I’m Choosing to Become a Trail Runner 31:45 – The Real Time Commitment Behind Big Goals 32:28 – Choosing Before You Feel Ready 33:45 – What Kevin Didn't Expect About Running 100 Miles 36:23 – Borrow Belief, Then Make It Your Own 40:58 – Protecting a New Identity & New Goals 45:17 – How Growth Can Change Your Relationships 49:31 – Choose Your Identity, Then Let Your Actions Follow 55:46 – Adjust Without Quitting 57:02 – The Power of Intentional Becoming Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode, I’m introducing the newly rebranded Running Reconnected Podcast, formerly Real Life Runners. The name reflects what I’ve always loved about this work: helping runners reconnect with their bodies, understand what their bodies are telling them, and recognize how running connects to the rest of their lives. I also share a surprisingly useful lesson from learning to make sourdough with my daughter. Building a starter took patience, consistency, and a willingness to trust the process even when it looked like nothing was happening. Running is the same way. Sometimes the most important progress is happening underneath the surface. We talk about the four foundations I believe runners need most: mindset, training, nutrition, and recovery, along with why progressive overload, sleep, and hard efforts all have their place. Most importantly, I want you to walk away remembering that your training doesn't have to be perfect to be valuable. Every season, every race, and every training cycle can teach you something. 00:00 Welcome to Running Reconnected 01:03 Why I Chose the Name Running Reconnected 02:53 Why I'm Focusing More on Pain and Injury 03:50 A Solo Episode and a Sourdough Story 06:15 Building Your Running Base 09:06 When Progress Seems to Disappear 11:59 Your Body Is the Variable 14:13 The Four Ingredients for Running Progress 19:45 Progressive Overload and Stretch & Folds 28:08 Sleep, Recovery, and Adaptation 33:27 Why Your Training Plan Matters 36:34 Easy Running, Hard Efforts, and Performance 39:36 Learning From Every Training Cycle 41:49 Keep Feeding Your Starter Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

What happens when something you’ve always used to define yourself suddenly disappears? In this episode, Angie talks with Heather Lacey about identity, running, career changes, injury, and the uncomfortable process of figuring out who you are when a familiar title no longer fits. Heather spent 20 years as a healthcare executive before being laid off. Running became an important coping tool during that transition, but she eventually realized she had transferred the same achievement-driven identity into running. From chasing career titles to chasing PRs, Heather shares what she learned about going all in, the pressure to prove yourself, and what happens when running is temporarily taken away by injury. Heather also shares the story of her son Luke’s scoliosis surgeries during COVID and how running helped her manage the stress of months in the hospital. Her experience ultimately changed how she viewed racing, performance, and success. This conversation is a reminder that you are more than your job, your pace, your race results, or any other title you give yourself. Heather Lacy is a healthcare executive turned running coach, advisor, and author of The Other Side of the Mirror: What Happens When Your Title Disappears. After spending 20 years building her career, Heather experienced firsthand what happens when a title that has shaped your identity is suddenly gone. Her journey led her to explore who we are beyond our careers, achievements, and even our identities as runners. Through her story, Heather encourages others to embrace change, let go of past versions of themselves, and find freedom in discovering who they are in each season of life.  If you want to connect with her, you can find her at the links below! Website: [email protected] Instagram: @heather.lacy Book: The Other Side of the Mirror: What Happens When Your Title Disappears 00:28 Heather's running origin story 05:18 Taking a pause to figure out what's next 07:10 From chasing career titles to chasing PRs 08:51 “You're faster than you think you are” 10:37 Becoming a running coach 13:10 Does a coach have to be fast? 16:18 When running becomes your identity 17:19 Injury and losing the ability to run 19:34 The Other Side of the Mirror 23:05 It's never too late 24:22 Giving yourself time before you pivot 26:05 Luke's scoliosis journey 32:33 When a marathon isn't about the PR 35:45 The power of the running community 37:30 Why Heather wrote her book 40:55 Authenticity and being yourself 42:20 What running means to Heather now Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

What story are you telling yourself before you even get to the starting line? In this episode, Angie and Kevin talk about pre-race anxiety, the stories we create around hard runs, and how those stories can influence both our experience and our physiology. They explore how negativity and confirmation bias can cause us to look for evidence that a run is going badly before it even starts. They also dive into research connecting pre-race anxiety and mood disturbance with changes in immune response after a marathon. Most importantly, this conversation isn't about pretending everything will be perfect. It's about creating a realistic, intentional story, understanding your stress bucket, and learning how to respond when things don't go according to plan. Read the main study referenced in the episode here. Get in before the Team membership closes — special deal here.  04:24 – The Stories We Tell Ourselves  09:38 – How Your Brain Predicts What Will Happen  13:45 – Anxiety, Mood & Immune Response  17:28 – Understanding the Stress Bucket  25:14 – Training Your Mindset  30:45 – Anxiety Is Not the Problem  34:17 – Challenge vs. Threat  37:30 – Reality vs. Toxic Positivity  42:42 – Create Your Race Story  45:37 – “What Is True Right Now?”  50:51 – Building a Pre-Run Routine  56:05 – How Your Story Shapes Performance Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Breathing is something we do every moment of every day, yet most runners never give it a second thought. If you've ever found yourself gasping for air during an easy run, battling a painful side stitch, or wondering whether you're "supposed" to breathe through your nose, this episode is for you. In this conversation, Angie and Kevin explore why breathing is one of the most overlooked skills in running—and one that can have a surprisingly big impact on how your runs feel. They explain why breathing isn't about chasing perfection or overthinking every inhale and exhale. Instead, it's about helping your body work more efficiently so running feels smoother, easier, and more sustainable. You'll learn how your breathing influences everything from endurance and running economy to nervous system regulation and recovery. Angie also shares why learning to use your diaphragm changed her own running experience, while Kevin explains the simple techniques that helped him overcome side stitches early in his running journey. Whether you're a brand-new runner or someone who's been logging miles for years, this episode offers practical tools that can improve both your running and everyday life. 00:00 Why breathing deserves more attention in running 04:00 Research on dysfunctional breathing in endurance athletes 09:00 How breathing affects endurance, effort, recovery, and performance 12:00 Common breathing mistakes runners make 16:00 Side stitches: why they happen and what current research says 23:00 Preventing side stitches before they start 26:00 What to do when a side stitch strikes mid-run 30:00 Diaphragmatic breathing and 360-degree breathing explained 35:00 Breathing, core stability, strength training, and mobility 39:00 Nose breathing vs. mouth breathing 43:00 Step-by-step breathing drills to practice 48:00 Box breathing, 4-7-8 breathing, physiological sigh, and pursed-lip breathing 55:00 How to incorporate breathing practice into your training without overthinking it Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right? Not exactly. In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind. We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner. 00:48 Pushup Myth Busted 02:10 Strength vs Mass Debate 04:57 Running Economy Basics 07:17 Arm Swing Mechanics 13:02 Posture and Breathing 18:06 Spine Rotation Stress 24:11 Breathing Mobility Fixes 28:11 How Often to Lift 29:47 Sets Reps and Load 36:20 Bone Density Benefits 39:47 Push Pull Framework 40:59 Exercise 1 Dumbbell Row 42:38 Row Form Cues 43:27 Pushup Alternatives 47:01 Face Pull Posture Fix 49:34 Pulldown vs Pullup 52:14 Overhead Press Setup 56:18 Triceps Work Options 01:00:32 Pallof Press Anti Twist 01:03:16 Band Pull Aparts 01:04:39 Dead Bug Coordination 01:07:20 Farmers Carry Posture 01:09:17 Build Your Routine 01:11:16 Rotator Cuff Bonus Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Crewing an ultramarathon is so much more than handing someone water and cheering from the sidelines. Over the past few years of crewing Kevin through multiple 100-mile races, I've learned that my role isn't just to support him. It's to help him get to the finish line. That mindset completely changed the way I approach race day. In this episode, I share the lessons I've learned, the mistakes I've made, and the systems we've developed that have made every race smoother than the last. Kevin also shares what it's like from the runner's perspective and what actually helps when you're hours into an ultramarathon and your brain is running low on energy. We talk about everything from treating aid station stops like an F1 pit stop to having the difficult conversations before race day, creating a detailed crew plan, packing for every possible scenario, and remembering that taking care of the crew is just as important as taking care of the runner. Whether you're getting ready to crew your first ultramarathon or you're the runner sending this episode to your support team, I hope these lessons help you feel more prepared and confident. Get your Ultimate Ultramarathon Guide here! 02:05 From Scared Wife to Crew Chief 04:08 Keys 100 Lessons Learned 09:43 What Crewing Really Means 12:52 F1 Pit Stop Mindset 16:38 Crewing With Kids 20:10 Planning Starts Early 21:01 Know the Race Rules 26:42 Pre Race Crew Conversation 37:00 Build the Crew Document 39:30 Assign Roles and Checklists 42:35 Packing and Supply Runs 43:44 Crew Community Help 45:11 Nutrition Planning Backups 46:33 Hydration Strategy Gear 47:32 Clothing Foot Care 49:39 First Aid Comfort Items 53:46 Crew Self Care Logistics 55:11 Pit Stop Checklist Setup 01:01:04 Aid Station Mistakes 01:04:30 Psychology Mood Decisions 01:08:33 DNF Medical Triage 01:14:07 Crew Chief Self Care Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Have you ever looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone. In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you? This conversation isn't just about logging more miles. It's about becoming the kind of person who's willing to embrace a big goal, trust the process, and grow through the journey. Kevin shares lessons from his own ultramarathon experience, and together we unpack the mindset, training, and lifestyle shifts that make these races possible. Whether you're seriously considering your first ultra or you're simply looking for inspiration to tackle your next challenge, I hope this episode helps you see that you're capable of more than you might think. Get your Ultimate Ultramarathon Guide here! Key episode marker? 01:14 Kevin’s COVID Ultra Origin 04:18 Could You Run One 09:09 Find Your Why 13:33 Lifestyle and Process 17:23 Training Habits and Mindset 29:41 Journaling and Commitment 31:42 Training Volume Basics 35:01 Mileage Targets by Distance 35:52 Back to Back Long Runs 37:11 100 Mile Prep and Cross Training 38:22 Pacing Intro 38:45 Ultra Pacing Reality Check 40:01 Aid Stations and Gear Slowdown 42:26 Start Easy Break Into Thirds 47:08 Strength Mobility Race Durability 49:39 Fueling Targets Real Food 55:02 Hydration Sodium and Sweat Rate 59:03 Practice and Adapt on Race Day 01:02:31 Race Specific Skills Checklist 01:08:05 Mental Strength and Wrap Up  Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join 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.