474: The Story You Tell Yourself Before the Run

474: The Story You Tell Yourself Before the Run

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 [https://onlinelibrary.wiley.com/doi/10.1002/ejsc.70058]. Get in before the Team membership closes — special deal here [https://www.realliferunners.com/offers/qFq27m2z/checkout].  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 [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.

473: Breathe Better, Run Better

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 [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.

472: Upper Body Training for Runners — Why, How Often, and What to Do

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 [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.

471: Your Guide to Crewing an Ultramarathon

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! [https://www.realliferunners.com/ultra] 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 [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.

470: Your First Ultramarathon

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! [https://www.realliferunners.com/ultra] 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 [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.