Real Life Runners with Angie and Kevin Brown

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 Menopause 05:40 Hormonal Changes and Their Impact 08:44 Common Training Mistakes in Perimenopause 11:24 Importance of Strength Training 15:07 The Dangers of Calorie Restriction Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories Sign up today at www.realliferunners.com/peri [https://www.realliferunners.com/peri] Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here [https://www.realliferunners.com/strength]. Interested in our coaching program? Check out our coaching options here. [https://www.realliferunners.com/store] Grab your free copy of the Running Snapshot by clicking here [http://www.realliferunners.com/snapshot]. Come find us on Instagram [http://www.instagram.com/realliferunners] 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 Gain 03:21 Understanding the Gap 07:35 Living in the Gap 11:22 Shifting Focus to the Gain 18:16 Applying the Gain in Life and Running 20:41 Personal Reflections on Gap and Gain 27:50 Mindset and Practical Applications Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories Sign up today at www.realliferunners.com/peri [https://www.realliferunners.com/peri] Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here [https://www.realliferunners.com/strength]. Interested in our coaching program? Check out our coaching options here. [https://www.realliferunners.com/store] Grab your free copy of the Running Snapshot by clicking here [http://www.realliferunners.com/snapshot]. Come find us on Instagram [http://www.instagram.com/realliferunners] 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 Running 03:31 Personal Experiences with Suffering in Running 06:14 The Role of Discomfort in Growth and Performance 08:57 Coaching and Observations on Suffering 23:28 Voluntary Suffering vs. Unnecessary Suffering 25:32 Balancing Suffering and Enjoyment in Running Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories Sign up today at www.realliferunners.com/peri [https://www.realliferunners.com/peri] Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here [https://www.realliferunners.com/strength]. Interested in our coaching program? Check out our coaching options here. [https://www.realliferunners.com/store] Grab your free copy of the Running Snapshot by clicking here [http://www.realliferunners.com/snapshot]. Come find us on Instagram [http://www.instagram.com/realliferunners] 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 Runners In 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 Life 07:07 The Importance of Nutrition and Recovery 11:53 Adapting Training for Different Populations 17:04 Exploring Sprint Training 21:52 Understanding Sustainable Progress 22:53 Sprint Workouts: Different Perspectives 25:28 Maximum Velocity vs. Maximum Effort 27:45 High Intensity Interval Training (HIIT) 28:55 Building Sustainable Habits 30:07 Strength Training: Where to Start 30:52 Adjusting Effort Levels in Running 31:13 Sustainable Nutrition Changes 36:11 The Importance of Habit Stacking Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories Sign up today at www.realliferunners.com/peri [https://www.realliferunners.com/peri] Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here [https://www.realliferunners.com/strength]. Interested in our coaching program? Check out our coaching options here. [https://www.realliferunners.com/store] Grab your free copy of the Running Snapshot by clicking here [http://www.realliferunners.com/snapshot]. Come find us on Instagram [http://www.instagram.com/realliferunners] 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 Needs 08:14 The Impact of Diet Culture on Active Individuals 17:54 The Importance of Matching Energy Intake with Energy Output 20:49 Nutrient Timing and Fueling Strategies for Runners 27:02 Banana Burps and Energy Metabolism 27:27 Understanding Low Energy Availability (LEA) and RED-S 31:28 Fueling for Performance: Avoiding Common Pitfalls 34:03 Intermittent Fasting: Pros and Cons 40:27 Keto Diet: Is It Right for You? 41:30 The Dangers of Calorie Restriction 46:25 Fueling Your Body for Performance Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories Sign up today at www.realliferunners.com/peri [https://www.realliferunners.com/peri] Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here [https://www.realliferunners.com/strength]. Interested in our coaching program? Check out our coaching options here. [https://www.realliferunners.com/store] Grab your free copy of the Running Snapshot by clicking here [http://www.realliferunners.com/snapshot]. Come find us on Instagram [http://www.instagram.com/realliferunners] 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.