460: Progressive Overload: The Principle Behind All Progress

461: Stress Overload, Decision Fatigue, and Why Your Runs Feel So Hard

Have your runs been feeling harder lately… even when your training hasn’t changed? Maybe your legs feel heavy for no obvious reason. Your motivation disappears by the end of the day. Easy runs suddenly feel exhausting. Or you find yourself overthinking every workout, nutrition choice, and race decision until your brain feels completely fried. In this episode of the Real Life Runners Podcast, Angie and Kevin unpack two major factors that runners often overlook: stress overload and decision fatigue. Because here’s the truth: your body doesn’t separate training stress from life stress. You’ll learn why stress can make runs feel harder than they should, how decision fatigue quietly drains your energy and consistency, and why this can become even more noticeable during perimenopause due to hormonal shifts and brain fog. Angie and Kevin also share a simple but powerful framework to help you reduce overwhelm, protect your energy, and make running feel lighter and more sustainable again—without needing more motivation or discipline. Inside this episode, we cover: * Why your body reacts to all stress the same way * What decision fatigue actually is and how it affects runners * The connection between stress, recovery, sleep, and performance * How perimenopause can amplify mental fatigue and overwhelm * Why hard workouts and important decisions should happen earlier in the day * Why recovery weeks and nervous system recovery matter more than you think * How to adjust your training during high-stress seasons without losing progress If you’ve been feeling exhausted, unmotivated, emotionally drained, or frustrated that running suddenly feels harder than it used to, this episode will help you understand what’s really going on—and what you can do about it. Because sometimes the answer isn’t pushing harder. It’s reducing the load your body and brain are already carrying. Listen now and learn how to work with your stress instead of constantly fighting against it. 10:50 Sneaky Signs Your Body Is Overloaded 12:49 What Decision Fatigue Really Means 16:22 Race Decisions + Running Mental Load 24:44 Decision Lever One: Reduce Daily Choices 27:25 Simplifying Your Training Plan 29:08 Decision Lever Two: Timing Matters 31:36 Decision Lever Thr Join the 30 Day Running Reset [https://www.realliferunners.com/reset] and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  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! 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.

460: Progressive Overload: The Principle Behind All Progress

Progressive Overload for Runners Over 40 Build strength, mileage, and speed—without breaking down Progressive overload isn’t about doing more—it’s about doing just enough to create adaptation. In this episode, we break down how to train smarter as a runner over 40 by working with your body (not against it). We cover the stress → recovery → adaptation cycle and why recovery becomes even more important with age, hormones, and life stress. You’ll learn how to use the 3 key training dials: * Volume * Intensity * Frequency …and why adjusting one at a time is the key to staying consistent and injury-free. We also dive into: * 5 ways to progress your strength training (without just adding weight) * How to build mileage safely (without overloading your long run) * Smarter speed progression, starting with strides * Why your nervous system plays a bigger role than you think Plus: Join our FREE live masterclass on May 12 👉 realliferunners.com/brain Train smarter. Recover better. Keep running strong. 07:02 Why Progressive Overload 09:34 Stress Recovery Adaptation 11:57 Three Training Levers 14:10 Over 40 Recovery Reality 18:22 Strength Training Overload 23:36 Tempo and Rest Strategy 26:45 Mileage Progression Myths 29:41 Acute vs Chronic Load 30:57 Long Run Injury Spike 32:16 Fueling And Recovery Gaps 32:52 Weekly Miles Over Long Run 35:50 When Breaking Rules Helps 36:59 Experience And Deep Roots 38:11 Speed Work Risk Dial 39:33 Strides And 80 20 41:17 Hormones Stress Nervous System 42:13 Cross Training And Neural Gains 45:00 Perimenopause Listening Cues 48:09 Common Mistakes To Avoid 48:48 Down Weeks And Deloads 52:01 Stop Comparing Past Self 53:06 Train Less Eat More 54:19 Progressive Overload Recap 56:07 Membership And Masterclass Join the 30 Day Running Reset [https://www.realliferunners.com/reset] and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  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! 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.

459: What's Really Possible: The Truth About Limitations and Possibilities

In this episode, we talk about how breakthroughs like the recent sub-two-hour marathon moment shift what we believe is possible—and why those shifts matter for every runner, not just elites. We explore how past milestones like the four-minute mile and Kipchoge’s sub-two-hour attempt show that limits are often more mental than physical, shaped by what we’ve seen and experienced. We also dig into why your brain naturally tries to keep goals “safe,” and how that can quietly shrink what you believe you’re capable of. Then we break down three practical ways to expand your sense of possibility: * Build your evidence file of small wins and consistency * Reverse-engineer big “lighthouse” goals into simple daily habits * Step into your runner identity now, not later And we close with a reminder: expanding possibility is powerful—but it also comes with comparison traps and pressure if you’re not careful. Progress is still built one small step at a time. If this resonated, share your biggest takeaway with us via review or DM. 01:45 London Marathon Breakdown 03:16 Four Minute Myth 06:01 Why We Self Limit 08:43 Innovation Mindset 19:01 Breaking Barriers Effect 22:37 Build Your Evidence File 26:16 Proof Beyond Running 27:14 Build Your Evidence File 28:32 Reverse Engineer Big Goals 32:54 Identity Before Achievement 36:55 Kipchoge And Breaking Two 38:51 Possibility Vs Comparison 42:38 Balance Dreams With Reality 46:09 Desire Makes It Possible 49:21 Try Anyway And Learn Join the 30 Day Running Reset [https://www.realliferunners.com/reset] and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  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! 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.

458: Stop Eating Stupid Sh*t (And Start Fueling Like a Runner)

If you’ve ever finished a run feeling drained, ravenous, or wondering why your body isn’t responding the way you want it to… this episode is for you. We’re taking a page from our rescue dog Jasper—who eats everything—to highlight how many runners fuel in ways that don’t actually support their training.  And we’re not talking about cutting things out or going on another diet. It’s the opposite actually. A lot of runners are training like athletes… but eating like dieters. And that disconnect? It’s costing you. This isn’t about food rules or perfection. It’s about giving your body what it actually needs. We break down how underfueling, diet culture, and relying on quick fixes lead to low energy, cravings, inconsistent training, and frustrating results—especially for women in perimenopause and menopause. Then we simplify what works: eat enough, prioritize protein and carbs, fuel your runs, and build real meals first—using supplements only when needed. You don’t need more willpower. You need better fuel. 06:35 Undereating Backfires 13:25 Diet Culture Trap 20:10 Eat For Training 21:33 Fuel Before And After 26:13 Supplements Aren't Meals 29:40 Performance And Cravings 31:50 Underfueling Warning Signs 34:12 Dieting Versus Fueling 38:51 Nervous System And Food 40:38 Four Fueling Basics 41:37 Protein And Carbs 46:42 Supplements That Matter Join the 30 Day Running Reset [https://www.realliferunners.com/reset] and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  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! 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.

457: The Hidden Cost of Always Trying to Be Better

Ever feel like no matter what you do in your running… it’s never quite enough? In this episode, we’re unpacking the difference between healthy growth and the kind of chronic self-pressure that so many runners are quietly carrying. We see it all the time—constantly moving the goalpost, comparing yourself to others (or a younger or more “ideal” version of you), adding more to the plan even when your body is asking for less… and still feeling behind. We talk about how this pressure can start to shape your entire experience as a runner. Your runs turn into tests. Your workouts become something to analyze instead of experience. And over time, that leads to mental exhaustion, inconsistency from burnout, and a disconnect from what your body is actually telling you. It’s tricky…because it often hides behind the idea of “just wanting to improve.” We also dive into the hidden cost of tying your self-worth to your performance—and how that slowly strips away the joy that brought you to running in the first place. You’ve probably heard the advice: “Get 1% better every day.” But we break down why that can create unrealistic expectations. Growth isn’t linear. It’s more like laying bricks or planting seeds—there are phases where things look still on the surface, but real progress is happening underneath. In this conversation, we invite you to shift your focus—away from constant pressure and toward a more sustainable approach rooted in process, curiosity, consistency, and identity-based training. We also share some exciting updates, including what’s coming in May and a new way we’ll be supporting you inside the app 👀 If you’ve been feeling the pressure lately, you’re not alone—and this episode will help you take a different approach. 01:33 Growth Versus Pressure 04:34 Signs Of Self Pressure 10:16 Cost One Mental Exhaustion 13:56 Cost Two Inconsistency 15:37 Cost Three Body Disconnect 18:27 Cost Four Joy Loss 21:05 Cost Five Worth Trap 23:06 One Percent Better Myth 29:11 Brick Wall Mindset 29:38 Plateaus Are Normal 30:42 Training Cycle Blueprint 34:57 Overwatering Your Training 36:59 Progress Versus Process 39:44 Identity And Curiosity 44:56 Basics And Effort Training Join the 30 Day Running Reset [https://www.realliferunners.com/reset] and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  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! 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.