Real Life Runners with Angie and Kevin Brown

This week on the Real Life Runners Podcast, we’re continuing our recovery series by diving into the tools that everyone seems to be talking about — cold plunges, saunas, compression gear, massage guns, and more. There’s a lot of hype out there, but what actually works? 🤔  In this episode, we break down the science behind these popular recovery methods — how they affect your body, when to use them, and when they might actually get in the way of your progress. We’ll talk about: Cold therapy — how ice baths and cold plunges can help reduce soreness and inflammation, but also why you might not want to use them after every workout. Heat and saunas — the surprising benefits of using heat for long-term adaptation and overall recovery. Compression tools — do those sleeves and boots really work, and how can they improve circulation and perceived recovery? Massage and self-massage — the benefits of touch, relaxation, and nervous system regulation (and why this one might be more powerful than you think). And of course, we’ll remind you that no tool — no matter how fancy or expensive — can replace the foundations of recovery: sleep, nutrition, and managing stress. By the end of this episode, you’ll know how to use these recovery tools strategically to support your running, not sabotage your adaptations. 🎧 Tune in to learn how to make recovery work smarter for you, so you can run stronger, stay healthy, and keep loving the run! 02:53 Exploring Recovery Modalities 05:49 Cold Therapy: Benefits and Drawbacks 14:46 Heat Therapy: How It Works 19:57 Compression Therapy: What You Need to Know 25:29 Massage Therapy: Myths and Facts 30:12 Choosing the Right Recovery Tool 33:49 Common Recovery Mistakes 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.

Recovery isn’t just what happens when you stop running — it’s where the real progress happens. In this week’s episode, we’re diving into the science behind active and passive recovery so you can understand how each plays a vital role in helping you become a stronger, more resilient runner. I’ll break down what’s actually happening inside your body during recovery and why alternating between rest and movement matters. You’ll learn: 🏃‍♀️ The difference between active and passive recovery — and when to use each 💡 How gentle activities like walking, easy cycling, or mobility work can boost blood flow, calm your nervous system, and speed up tissue repair 🧘‍♀️ Why stretching and foam rolling aren’t magic fixes — but can still play an important part when used the right way 🗓️ How to fit recovery strategically into your week so you can train smarter, feel better, and keep improving without burning out Because recovery isn’t just about doing less — it’s about doing the right things to support your body, mind, and long-term running goals. Ready to make recovery one of your strongest training tools? Let’s dive in. If you want more support creating a recovery routine that actually fits your life, check out our 30-Day Running Reset  [https://www.realliferunners.com/reset]— it’s designed to help you rebuild the foundation of your running through smart training, balanced recovery, and mindful movement. 00:37 Active vs Passive Recovery 03:07 Understanding Active Recovery 03:47 Benefits of Active Recovery 07:26 Passive Recovery Explained 10:52 Stretching: Myths and Facts 12:16 Dynamic vs Static Stretching 18:31 Importance of Mobility Work 21:13 Foam Rolling: Benefits and Techniques 29:12 Summary and Practical Tips 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.

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.