Real Life Runners with Angie and Kevin Brown

Most runners love the feeling of a good workout — that endorphin rush, the sweat, the sense of accomplishment. But here’s the truth: your body doesn’t get stronger during the run. It gets stronger during recovery. In this episode, Angie and Kevin kick off a brand-new series on the science of recovery — because if you want to make progress, stay healthy, and actually feel good while running, recovery isn’t optional. It’s essential. They break down what recovery really means, why it’s often overlooked, and how you can start getting it right. You’ll learn: 🏃‍♀️ How training stress (and life stress) affect your recovery — especially for women over 40 😴 Why quality sleep, protein, and proper fueling matter more than you think ⚖️ The difference between under-recovering and being “just tired” 💪 Simple, practical ways to support recovery — from active recovery runs to mindset shifts If you’ve ever wondered why you’re feeling more fatigued, sore, or unmotivated despite consistent training, this episode is your guide to finding balance, rebuilding stronger, and running for the long haul. 🎧 Tune in to learn how to make recovery your secret weapon for performance, progress, and longevity in running — and life. 00:28 The Importance of Recovery in Training 05:26 The Science of Stress and Adaptation 09:10 Understanding the Stress and Adaptation Cycle 15:12 The Role of Recovery in Training 15:26 The Exhaustion Phase and Its Implications 19:45 Balancing Stress and Recovery 27:15 Signs of Stress and Under-Recovery 30:34 The Critical Role of Sleep in Recovery 32:34 The Importance of Sleep for Muscle Recovery 33:53 Strategies for Improving Sleep Quality 37:14 The Role of Hormones in Recovery for Women Over 40 39:34 Optimizing Protein Intake for Muscle Recovery 43:03 Recognizing Signs of Under-Recovery 47:07 Effective Recovery Strategies 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.

In this week’s Real Life Runners podcast, I’m joined by Kelly Lyons — a nutrition and eating psychology coach who helps women heal their relationship with food and their bodies. Kelly opens up about her personal journey through binge eating, which began back in high school, and how she ultimately broke free by uncovering the root causes and learning to rewire her brain. This conversation is honest, compassionate, and full of practical wisdom. We talk about the emotional patterns that often drive binge eating, why willpower alone isn’t the answer, and how to start building a sense of trust with your body again. Kelly and I also dive into the dangers of diet culture, how to reconnect with your true hunger and fullness cues, and the role that movement and self-compassion play in recovery. Whether you’ve struggled with binge eating yourself, wrestled with food guilt, or just want to create a more peaceful relationship with eating and exercise — this episode will give you hope, understanding, and tools to start making real, lasting change. Kelly Lyons is a certified nutrition and eating psychology coach who helps women overcome binge eating and create a healthy, peaceful relationship with food and their bodies. Drawing from her own journey of recovery, Kelly combines science-based nutrition with mindset and emotional awareness to guide her clients toward lasting change. Her compassionate, practical approach empowers women to break free from diet culture, rebuild trust with their bodies, and find joy in both food and movement. If you want to connect with her, you can find her at the links below!  https://kellylyonscoaching.com/ [https://kellylyonscoaching.com/]https://www.instagram.com/kellylyonscoaching/ [https://www.instagram.com/kellylyonscoaching/] 🎧 Tune in to learn how to break the cycle, rebuild trust with your body, and find freedom in food and movement again. 00:28 Kelly's Background and Approach to Nutrition 01:27 Personal Struggles with Binge Eating 04:53 The Cycle of Dieting and Binge Eating 09:01 Understanding the Brain's Role in Binge Eating 12:21 Emotional and Restriction-Driven Eating 14:36 The Impact of Diet Culture and Exercise 17:44 Coping with Emotions and Boredom 22:55 App to Control Socia 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.

Teamwork isn’t just for cross-country teams, group runs, or the workplace—it’s a value that can shape every part of our running journey and our everyday lives. In this episode, we wrap up our series on core values with one of the most powerful of them all: teamwork. We explore what it really means to be part of a team, even if you consider yourself a “solo runner,” and how cultivating teamwork can transform the way you approach challenges, celebrate wins, and stay consistent over time. You’ll hear us dive into: * Why teamwork matters even outside of traditional team settings * How to show up for others (and yourself) in meaningful ways * The role of sharing struggles, celebrating wins, and building support systems * How gratitude and communication strengthen both running and life relationships Plus—we’re celebrating 8 years of the Real Life Runners Podcast! 🎉 To mark the occasion, we’re kicking off our Eight Days of Giveaways. Each day, we’ll be giving away prizes to thank you for being part of this community. Enter by replying to our emails or joining the fun on social media—you don’t want to miss it! Be sure to follow us @realliferunners on Instagram [https://www.instagram.com/realliferunners] for the daily contests and prizes! Because at the end of the day, running is better (and life is richer) when we don’t go it alone. 00:28 The Importance of Teamwork in Running 00:52 Teamwork in High School Cross Country 02:44 Personal Stories of Teamwork 05:04 Celebrating 8 Years of Podcasting 07:34 The Role of Support Systems in Running 12:59 Finding Your Running Community 24:24 The Power of Support in Running 24:59 Encouragement from Fellow Runners 26:10 Understanding Non-Runners' Perspectives 29:46 Teamwork in Family Life 33:41 The Importance of Communication 38:56 Celebrating Wins and Overcoming Struggles 47:09 Practical Tips for Cultivating Teamwork 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.

In this week’s episode, we’re continuing our Core Values series by diving into one of the most powerful values for runners and for life: resilience. Resilience isn’t just about pushing through—it’s about bouncing back, learning, and growing stronger with every setback. We’ll share stories from our own running and coaching journeys, along with practical strategies you can use to build your own resilience on the run and beyond. From tough races and challenging workouts to the curveballs life throws your way, resilience is what helps you keep moving forward. We’ll talk about how recovery, gratitude, and the support of a strong community all play a role in helping you rise, reset, and run with strength. If you’ve ever faced a setback (and let’s be honest—we all have), this episode will remind you that resilience is not about perfection. It’s about showing up, growing, and finding the strength to keep going. 00:11 Defining Resilience in Running 01:10 Race Recap and Goal Setting 03:54 Integrity and Accountability 14:51 Resilience in Training 19:34 Resilience in Races and Competitions 21:31 Embracing Discomfort in Shorter Races 23:35 Mental Toughness and Adaptability in Racing 25:23 The Importance of Flexibility in Training Plans 27:54 Building Resilience Through Adapting Workouts 32:10 Reflecting on Wins and Learning Opportunities 40:24 The Role of Recovery in Building Resilience 41:16 Gratitude and Community Support in Resilience 44:35 The Essence of Resilience 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.

In episode 427 of the Real Life Runners Podcast, we continue our Core Values series with one of the most powerful keys to lasting success in running—and life: commitment. Motivation comes and goes. Some mornings you’ll wake up ready to run, other days… not so much. That’s why commitment matters more. It’s the steady anchor that carries you through the days when motivation fades. In this episode, we dive into Core Value #3: Commitment. We share how staying committed—to yourself, the process, your goals, and even the people around you—creates the kind of consistency that builds strong, resilient runners. Drawing from our own experiences as runners and as high school cross country coaches, we talk about how commitment shows up on the good days and the hard ones, how it shapes your mindset, and how it ultimately fuels your growth on and off the run. You’ll hear personal stories, practical insights, and a few challenges to help you reflect on your own running journey: * What does it really mean to commit to yourself? * How do you keep showing up when motivation is low? * Where do commitment and recovery meet? * And how can commitment to others (and even competition) make you stronger? By the end of this episode, you’ll see why commitment is the foundation for real transformation—and how deepening your own commitment can help you reach your next level as a runner and as a person. 03:07 Commitment vs. Motivation 05:20 Commitment to Yourself 20:09 Commitment to the Process 24:33 Running Routine and Commitment 26:03 Commitment to Goals and Process 27:26 Balancing Commitment and Recovery 29:20 Commitment to Others 30:04 Morning Motivation Story 34:51 Commitment in Competition 39:46 Mental and Physical Discomfort in Racing 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.