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

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.

469: How We Fixed Kevin's Back Pain in Less Than 2 Weeks

A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run. In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process. Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear. 00:00 Kevin’s Back Pain Story 04:03 Running Timeline After Injury 07:19 What Actually Got Injured 10:07 SI Joint Explained 13:56 Psoas and Pelvic Tilt 16:30 Squat Mechanics Breakdown 19:23 Pain Neuroscience and Perception 26:58 Fear Avoidance Trap 30:51 Treatment Plan Disclaimer 32:14 Principle One Mobility 35:08 Thoracic Spine Fixes 39:25 Breathing and Slow Rehab 42:05 Thoracic Extension Work 42:56 Foam Roller Frustration 43:50 Hip Rotation Basics 46:39 90 90 Breakthrough 50:41 Psoas Release Safety 54:41 Motor Reprogramming 01:01:56 Neutral Spine Training 01:08:02 Fixing the Squat 01:09:35 Edge of Pain Method 01:14:19 Return to Running Plan 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.

468: Real Life Lessons from Western States 100

Every year, the Western States 100 captures the attention of the ultrarunning world. It's a race filled with incredible performances, heartbreaking setbacks, unforgettable comebacks, and stories of grit that go far beyond who crosses the finish line first. But you don't have to run 100 miles (or even want to!) to learn from it. In this episode, Kevin shares some of the biggest stories from this year's race, including course records, first-time champions, and legendary runners who didn't finish. Together, we explore what these moments reveal about running, resilience, and ourselves. Whether you're training for your first 5K, chasing a marathon PR, or simply trying to stay consistent, the lessons are surprisingly universal. At the end of the day, racing isn't just about the clock. It's about choosing curiosity over certainty, courage over perfection, and discovering who you become when things don't go according to plan. This episode is an invitation to redefine success, embrace the unpredictable nature of running, and remember why you started in the first place. 02:01 What Is Western States 04:06 Weather and Course Challenges 05:24 Course Records Shock 08:48 DNFs and Big Lessons 11:54 Jim Walmsley DNF 17:24 Kilian Jornet Curiosity 22:11 Hans Troyer Icarus 26:37 Debrief and Hernia Story 27:49 Racing With Hernia 30:02 Curiosity Over Certainty 30:54 Winner Comeback Story 32:31 Adam Peterman Rebuild 36:44 Molly Seidel Grit 39:38 Why Finish Matters 43:42 Long Haul Lessons 45:44 Bronco Billy Redefines 50:28 John Kelly Perspective 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.