Real Life Runners with Angie and Kevin Brown

439: How Your Athletic Identity Influences Performance and Running Injuries with Dr. Kate Mihevc Edwards

In this week’s episode, I had the absolute pleasure of sitting down with Dr. Kate Edwards, a physical therapist with more than 15 years of experience and someone who brings so much compassion and clarity to the running community. From the very beginning, I knew this conversation would resonate deeply with runners who struggle with identity, injury, stress, or the constant pressure to “do it all.” Kate shares how her journey into running medicine was shaped not only by her clinical background but also by her own experiences navigating significant health challenges. That perspective gives her a rare depth of understanding — one that so many runners will feel seen and supported by. We spend a lot of time talking about athletic identity, because it’s something I see runners wrestle with every single day. It’s so easy for running to become the biggest part of who we are… until something shifts. Injury, life changes, burnout, or even a tough training cycle can shake that identity. Kate and I dig into why building a more balanced sense of self not only supports your emotional well-being but also plays a major role in injury prevention and longevity in the sport. We also explore the true complexity of running injuries, RED-S, stress, fueling (especially for female runners), and why understanding yourself as a whole human — not just an athlete — is essential for long-term health. Kate does an incredible job unpacking these topics in a way that feels both empowering and practical, giving runners a clearer picture of how their body, mind, and lifestyle all fit together. If you’ve ever felt “less than” when you’re not running your best, or if you’re craving a more sustainable, joyful relationship with your training, this conversation is absolutely for you. Connect with Dr. Kate Edwards: https://www.fastbananas.com/ [https://www.fastbananas.com/] https://www.instagram.com/katemihevcedwards/ [https://www.instagram.com/katemihevcedwards/] 05:22 The Importance of Athletic Identity 12:01 The Impact of Injury on Identity 13:41 Finding New Outlets and Coping Strategies 23:00 Understanding Running Injuries 26:30 The Role of Physical Therapists 28:13 Stress and Its Impact on Runners 35:51 Understanding Relative Energy Deficiency in Sp 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.

438: Don’t Let December Take You Down: The Science of Staying Consistent During the Busy Season

December has a way of shining a spotlight on our default habits. With holiday schedules, travel, celebrations, and a million extra to-dos, it’s easy to feel like your running routine gets thrown off track. But here’s what you might not realize: December doesn’t break your consistency— it simply reveals the defaults you fall back on when life gets full. In this episode, we talk about how to shift those defaults so you can stay connected to your identity as a runner, even in the busiest season of the year. You’ll hear us dive into: * Consistency over performance — December isn’t about PRs; it’s about showing up in small, doable ways. * Minimum viable dose training — How to keep your body and nervous system supported with simple, intentional movement. * Adopting new, supportive habits — So you don’t feel like you’re “starting over” in January. * Simplifying your routine — Letting go of perfection and choosing what matters most. * Small wins to build momentum — Because they count (and add up). * Guidance for January racers — How to stay focused without overwhelming yourself. This is your reminder to give yourself grace, move with intention, and stay rooted in the identity of “I’m a runner,” even when the month gets busy. Tune in and let’s make December work for you, not against you. 01:18 The Challenge of December for Runners 02:59 Maintaining Consistency Amidst Chaos 03:41 Reframing December: Protecting Momentum 06:07 The Impact of Stress and Routine Disruption 12:08 Overcoming All or Nothing Thinking 15:46 Shifting Focus: From Performance to Consistency 17:44 Minimum Viable Dose Training 21:01 The Intentional Mile Challenge 22:11 The Benefits of Outdoor Exercise 23:12 Maintaining Routine and Identity 24:11 Always Something: Alternatives to Running 25:47 Consistency and Its Long-Term Benefits 29:02 Training Through December: Practical Tips 33:52 Preparing for a Race in December 39:27 Setting Intentions and Practical Takeaways 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.

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.