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

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.

467: How Your Ego Is Keeping You Stuck

In this episode, we revisit our recent conversation about asking for help—including Kevin’s week of dealing with back pain and uncover what we believe is often the real thing holding most runners back: ego. Not the loud, boastful kind, but the quieter version that shows up as perfectionism, independence, caution, or the fear of looking like we don’t have it all figured out. We share a simple framework for recognizing how ego can stop us from starting, succeeding, and learning. Along the way, we talk about hesitating to sign up for races, resisting coaching, running easy days too hard, comparing ourselves to others, struggling to adapt as life changes, and making excuses instead of learning from setbacks. Through personal stories and coaching experiences—including a lesson Kevin learned while relearning how to squat after his back injury—we invite you to notice where ego might be keeping you stuck so you can let go of proving yourself and focus on growing instead. 03:38 Ego Disguises Explained 06:02 Ego Loves Identity Stories 07:20 Framework Ego Blocks Starting 09:15 Race Fear And Attention 18:16 Training Pyramid Foundation 21:30 Putting Yourself Out There 25:10 You Are Not Results 26:55 Ego Stops Success Easy Runs 30:39 Honesty With Your Coach 33:53 Ego In Goal Setting 34:44 Refusing To Adapt 38:33 Competition And Comparison 40:09 Excuses Vs Learning 49:49 Ego As A Lawyer 52:16 Squat Story Ego Check 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.

466: Why Asking for Help is So Hard

In this episode, we’re sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication. That experience made us realize just how hard it can be to ask for help—even from the people we trust most. We dive into why so many runners and high achievers struggle with reaching out, whether it’s because we don’t want to be a burden, think we should be able to figure it out ourselves, or worry that asking for help makes us look weak. We also talk about when it’s time to stop pushing through, who you should actually ask for guidance, and why confidence on social media or AI-generated answers aren’t the same as real expertise and experience. If you’ve ever caught yourself thinking, “I can handle this on my own,” we think this conversation might give you a different perspective. 00:00 Why We Avoid Help 01:28 Kevin’s Back Injury 08:05 The Pants Moment 10:08 Runner Identity Trap 12:14 Miscommunication Spiral 16:52 AI and False Confidence 27:02 Why Helpers Hold Back 32:40 Why Investment Matters 33:14 Free Advice Fails 37:54 When To Ask Help 44:41 Who To Ask 45:10 Social Media Red Flags 48:54 AI Sounds Confident 49:49 Knowledge Vs Experience 55:54 Trust And 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.