Real Life Runners with Angie and Kevin Brown

437: Thanksgiving Run-Down: Gratitude, Guilt, and Navigating the Holidays

This week’s episode is all about something we all need a little more of—gratitude, grounding, and giving ourselves grace through the holidays. With Thanksgiving right around the corner, we’re diving into simple, practical ways you can weave gratitude into your running and daily life. Not in a “force yourself to be grateful” kind of way, but in a gentle, real, “let’s slow down and notice what’s good” way. From a 30-second pre-run gratitude pause to a post-run cool-down chat with yourself, these tiny practices can completely shift your mindset, your training, and honestly… how you feel about your body. We also talk openly about something many runners struggle with but don’t always discuss—holiday food anxiety. The pressure, the comments, the guilt, the urge to “earn your food”… we’re not doing that this year. I walk you through how to approach holiday meals with more compassion, less fear, and a lot more presence so you can actually enjoy the season without feeling like you’re betraying your goals or your body. And because consistency can get tough this time of year, we share strategies to help you stay connected to your training without feeling rigid or overwhelmed. Spoiler: flexibility and grace are part of the plan. We also introduce our brand-new 30-Day Running Reset inside the new RLR app, built to help you rebuild your foundation, reconnect with your body, and fit running, strength, and mobility into real life—even during the busiest season. The app makes it easy, doable, and supportive, so you don’t have to figure things out alone. As always, we close with a huge dose of gratitude for you—our community. You’re the reason this podcast continues to grow, and it means the world when you leave a review or share the show with another runner who might need it. Take a breath, take a moment, and let’s step into this holiday season grounded and grateful—together. 01:28 The Power of Gratitude 06:19 Gratitude in Running 13:45 Thanksgiving Food Anxiety 22:09 Reprogramming Your Relationship with Food 22:27 Fueling Your Body for Performance 24:32 The Myth of Ketogenic Diets for Athletes 25:39 Enjoying Holiday Meals Without Guilt 27:55 Training Through the Holiday Season 33:49 Maintaining Consistency and Identity as a Runner 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.

436: Hips and Single Leg Strength

Training Single-Leg Control for Better Running In this week’s episode, we’re diving into something I talk about with runners every single day: your hips. If you’ve ever wondered why certain niggles keep showing up, why your gait feels “off,” or why your stride doesn’t feel as smooth as it should, this episode is for you. Although many people think of running as a two-legged sport, it is actually a one-legged activity repeated thousands of times. Every step is a single-leg balance, stability, and power moment. So if your hips aren’t pulling their weight, you’ll feel it. For many runners, especially as you move into your 40s and beyond, hip weakness becomes one of the biggest contributors to gait inefficiencies and overuse injuries. In this episode, we break down: * Why hip strength and control are foundational for efficient, pain-free running * How single-leg stability impacts everything from cadence to stride mechanics * The surprising ways hip weakness shows up in your gait (sometimes in places you wouldn’t expect!) * Personal stories from our own “aha” moments—when we finally connected the dots between hip strength and better running * Simple assessments you can do at home to understand your hip control * Key exercises that build strength, stability, coordination, and power—all levels welcome * Why runners over 40 should prioritize this even more (hint: it’s not just about strength—it’s about longevity) We wrap up the conversation with actionable steps you can start using today to feel more stable, more powerful, and more confident on the run. Because when your hips show up, everything in your running feels better, and your everyday movement does, too. If you’ve been skipping your strength work or unsure where to start, this episode will give you the clarity and motivation to take the next right step. Tune in and let’s get those hips working for you, not against you! 00:51 The Importance of Hip Strength in Running 01:12 Personal Stories and Experiences 01:49 Understanding the Role of Hips in Running Mechanics 07:15 Kevin's Journey and Hip Strengthening Exercises 09:20 Common Running Issues and Hip Weakness 22:59 Understanding Pelvic Drop and Lateral Trunk Lean 23:43 Compensations and Ov 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.

435: The Paradox of Control: When Letting Go Helps You Run Stronger

In this week’s episode, Kevin and I dive into something that so many runners (especially my fellow Type A personalities!) will relate to — the paradox of control. As runners, we love our plans, our paces, our structure. Control helps us stay consistent and push toward our goals. But when that need for control starts to take over, it can also lead to stress, frustration, and even burnout — both on the run and in life. We open up about some personal experiences — from remodeling our bathroom (hello, chaos!) to grieving the loss of our sweet pet — and how those moments reminded us that not everything can or should be controlled. Sometimes, the best growth happens when we learn to let go and allow space for life (and training) to unfold. In this episode, we talk about:  🏃‍♀️ How control can be both your superpower and your stumbling block  🧠 Why surrendering doesn’t mean giving up — it means trusting the process  💡 The mindset shift that helps you find freedom and flow in your running  📓 A journaling prompt to reflect on where you might need to take more control… or where it’s time to let go If this resonates, we’d love for you to take a few minutes to reflect and share your insights with us — or bring them to your next run and see what comes up. 🎧 Tune in now and let’s explore what it really means to find balance between holding on and letting go. 00:00 Introduction to the Paradox of Control 09:35 Cross Country Team and Control 12:34 Understanding Control and the Nervous System 19:33 Effort, Consistency, and Mindset 28:51 Shifting Belief Systems 30:50 Grace and Patience with a New Dog 33:03 Uncontrollable Factors in Running 36:06 Hormonal Influences and Control 40:05 Structured Flexibility in Training 42:31 Balancing Control and Surrender 52:03 Invitation to the Real Life Runners Team 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.

434: The Overlooked Side of Recovery: Nutrition, Stress & Nervous System Regulation - Episode 4

In this final episode of our recovery series, we’re diving into one of the most overlooked — yet absolutely essential — parts of recovery: your nervous system. So often, runners think recovery is just about foam rolling, stretching, and getting enough sleep. But real recovery goes deeper. It’s about helping your body and mind shift out of “go mode” and into a state where true repair can happen. Here’s what we cover in this episode:  🧠 Your nervous system’s role in recovery – How your body’s “fight or flight” and “rest and repair” modes affect how well you bounce back from training.  🍎 The nutrition connection – Why fueling with enough protein and carbohydrates isn’t just about energy — it’s about giving your body what it needs to rebuild stronger.  😩 The stress factor – How life stress impacts your running recovery (and why you can’t separate the two).  💨 Tools to calm your system – Simple, actionable techniques like intentional breathing, gentle movement, and mindfulness to help you tap into your parasympathetic system and recover more efficiently.  💤 Recovery as a lifestyle – How nutrition, stress management, and quality sleep work together to support your performance, prevent burnout, and keep you running strong for years to come. Recovery isn’t just what you do after your run — it’s how you live in between the miles. 🎧 Tune in to learn how to work with your nervous system, not against it, so you can train smarter, recover faster, and run stronger — for the long run. 01:40 The Role of the Nervous System in Recovery 03:12 Nutrition: The Foundation of Recovery 08:29 The Importance of Protein and Carbohydrates 10:29 Understanding Low Energy Availability 18:02 Stress Management for Optimal Recovery 25:46 Breathing Techniques for Recovery 28:59 The Critical Role of Sleep 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.

433: Cold, Heat, Compression & Massage: What the Science Really Says - Episode 3

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.