• 383: A Powerful Mental Tool for Better Races
    Oct 31 2024

    In this episode, we discuss the essential distinction between goals and intentions in the world of running. We delve into our recent cross country season, revealing how we worked with our team on journaling exercises to enhance their mental strength. We also highlight the value of mental tools and training, and how releasing control over specific race outcomes can lead to greater satisfaction and unexpected success. This episode is ideal for runners looking to boost their performance by mastering the mental aspects of the sport.


    00:52 Understanding Goals vs. Intentions

    01:55 Practical Applications of Goals and Intentions

    05:44 Setting Realistic Goals and Intentions

    10:13 The Power of Visualization

    15:08 Mental Tools and Techniques

    20:27 Race Day Strategies and Reflections

    Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

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    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.

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    38 mins
  • 382: The Importance of Hip Strength for Runners
    Oct 24 2024

    In this solo episode of the Real Life Runners Podcast, I dive into a topic that's close to my heart as a physical therapist with 17 years of experience—hip strength and stability, and how they play a critical role in both enhancing your running performance and reducing the risk of injuries. We'll explore the anatomy and function of key hip muscles, focusing particularly on the gluteus medius, which is essential for maintaining pelvic stability during your running gait cycle. I’ll break down how weak hip muscles can negatively impact your running efficiency and lead to common injuries. Plus, I’ll share some practical exercises like Bulgarian split squats and single-leg deadlifts, which are excellent for strengthening your hips. And don’t worry, I’ll also cover dynamic warmups like high knees and butt kicks that can help improve your running form and efficiency. By the end of the episode, my goal is for you to walk away with a better understanding of how to recognize the signs of weak hips and how to build a routine that strengthens those muscles, ultimately helping you run more efficiently and for longer.


    00:04 The Importance of Hip Strength for Runners

    01:59 Understanding Core Strength Beyond Abs

    04:44 The Role of Hip Muscles in Running

    06:47 Breaking Down the Gait Cycle

    10:57 The Science Behind Muscle Activation

    13:47 Understanding Hip Muscle Coordination

    14:32 Impact of Hip Weakness on Running Efficiency

    19:50 Essential Strength Training Exercises for Runners

    21:31 Single Leg Strength Exercises

    22:34 Advanced Hip Stabilization Drills

    25:08 Dynamic Warmups and Training Frequency

    Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

    Sign up today at www.realliferunners.com/peri


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    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    28 mins
  • 381: 5 Reasons Running Is Feeling Harder Than It Used To
    Oct 17 2024

    In episode 381 of the Real Life Runners podcast, we dive into why running can feel more challenging over 40, and provide actionable strategies to counteract these challenges. We discuss the importance of tailoring your training to your current abilities and debunk myths about needing expensive gear like carbon-plated shoes. Emphasizing the critical role of proper sleep for recovery, we offer practical tips for managing insomnia and nighttime disturbances, especially for women in perimenopause and beyond. Our conversation highlights the benefits of cross-training, proper fueling before and after runs, and scrutinizing scientific research, noting the underrepresentation of women in exercise studies. We also explore stress management, the 80/20 training principle, and the value of easy runs to optimize performance and prevent burnout. Finally, we advise incorporating strength training, plyometrics, and speed sessions to maintain coordination and muscle strength.


    00:37 Nostalgia and the Reality of Running Over 40

    03:31 Adjusting Training as You Age

    06:13 The Importance of Sleep for Runners

    11:48 Recovery: More Crucial Than Ever

    17:41 Fueling Your Runs Properly

    22:56 The Importance of Fueling Before and After Workouts

    23:11 Gender Disparities in Exercise Research

    24:08 Scrutinizing Research Studies

    25:39 The Impact of Life Stress on Running

    28:03 Social Media and Running Stress

    31:38 The Misconception of Junk Miles

    34:51 Adapting Training as You Age

    39:41 The Role of Strength and Speed Training

    Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

    Sign up today at www.realliferunners.com/peri


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    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    46 mins
  • 380: How to Treat and Prevent Running Cramps
    Oct 10 2024

    In this episode of the Real Life Runners Podcast, we discuss our tried-and-true strategies to prevent and treat muscle cramps that many runners face. We tackle topics like common causes of running cramps, such as dehydration, under-fueling, and improper footwear, as well as behavioral changes like attempting new terrains or intensity levels. We share solutions from our own experiences, including proper hydration methods, breathing techniques, and the importance of recovery and sleep, along with strategic muscle strengthening. We provide personal anecdotes about our cramping experiences, offering practical advice on handling different types of cramps and emphasizing preparation and prevention measures. Join us to learn how you can overcome these pesky cramps and run your life more smoothly!


    03:48 Common Causes of Running Cramps

    08:07 Footwear and Its Impact on Running

    18:20 Treating and Preventing Muscle Cramps

    23:36 Effective Techniques for Side Stitches

    24:47 Understanding Diaphragmatic Breathing

    27:30 Dealing with Leg Cramps During Runs

    36:27 Hydration and Electrolytes: Key to Preventing Cramps

    40:17 Breathing Techniques for Runners

    44:20 Importance of Sleep and Muscle Strengthening

    46:48 Warming Up to Prevent Cramps

    Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

    Sign up today at www.realliferunners.com/peri


    Thanks for Listening!!

    Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

    Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!



    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    49 mins
  • 379: Avoid These 3 Training Mistakes in Perimenopause
    Oct 3 2024

    In episode 379 of the Real Life Runners Podcast, we focus on women experiencing perimenopause and dive into the three most common training mistakes they make, leading to decreased energy, weight gain, and reduced performance. We discuss hormonal changes, particularly the decline in estrogen and its effects on muscle and bone health, emphasizing the need for appropriate training and recovery. We explain the importance of incorporating polarized training and heavier strength training while highlighting the pitfalls of calorie restriction during this phase. We stress the impact of hormonal imbalances on training outcomes and urge listeners to make informed nutritional and recovery choices. This episode, which also marks the celebration of our podcast's seventh anniversary, offers actionable insights for maintaining health and running performance during perimenopause.


    03:24 Understanding Perimenopause and Menopause

    05:40 Hormonal Changes and Their Impact

    08:44 Common Training Mistakes in Perimenopause

    11:24 Importance of Strength Training

    15:07 The Dangers of Calorie Restriction

    To join the Academy waitlist, click here.


    Thanks for Listening!!

    Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

    Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!



    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    25 mins
  • 378: A Powerful Mindset Tool To Achieve Your Goals Faster
    Sep 26 2024

    In episode 378 of the Real Life Runners podcast, we introduce 'The Gap and the Gain,' a powerful concept derived from the book of the same name by Dan Sullivan and Dr. Benjamin Hardy. This episode delves into how focusing on the gains rather than the gaps can dramatically improve not only your running performance but also your overall satisfaction in life. We discuss the mental shifts required to appreciate how far you've come rather than how far you have to go. We offer insights from personal experiences, relating this framework to various aspects of life, including relationships and personal goals. The episode emphasizes the importance of gratitude, positive thinking, and mental resilience in achieving long-term success and happiness.


    00:41 Discovering the Gap and the Gain

    03:21 Understanding the Gap

    07:35 Living in the Gap

    11:22 Shifting Focus to the Gain

    18:16 Applying the Gain in Life and Running

    20:41 Personal Reflections on Gap and Gain

    27:50 Mindset and Practical Applications

    To join the Academy waitlist, click here.


    Thanks for Listening!!

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    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    42 mins
  • 377: Does Running Require Voluntary Suffering?
    Sep 19 2024

    In episode 377 of the Real Life Runners Podcast, we delve into the concept of voluntary suffering in running and debate whether it's a necessary component of our sport. We share our unique perspectives on what constitutes voluntary suffering and how it varies among runners. Our discussion includes personal anecdotes about training for different distances, from miles to marathons, and even ultra-marathons, highlighting individual preferences for short vs. long-distance running. We also talk about how our willingness to endure suffering can shape our performance, including the differences between running and racing and how external goals like the Boston Marathon can influence motivation. Additionally, we address the expectations and actual experiences of both new and seasoned runners, including high school athletes, and stress how mindsets can evolve. Towards the end, we touch on unnecessary suffering and how it can be counterproductive if not balanced well. We conclude by emphasizing the importance of aligning training and goals with the level of discomfort you're willing to endure.


    02:03 Defining Voluntary Suffering in Running

    03:31 Personal Experiences with Suffering in Running

    06:14 The Role of Discomfort in Growth and Performance

    08:57 Coaching and Observations on Suffering

    23:28 Voluntary Suffering vs. Unnecessary Suffering

    25:32 Balancing Suffering and Enjoyment in Running

    To join the Academy waitlist, click here.


    Thanks for Listening!!

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    Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!



    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    38 mins
  • 376: The Key for Sustainable Progress
    Sep 12 2024

    Balancing Training and Sustainability: Episode 376 of Real Life Runners

    In episode 376 of the Real Life Runners podcast, we discuss the challenges of balancing all the advice on training, eating, and living healthier lives for optimal performance, especially for real-life runners with busy schedules. We delve into the science and practicalities behind different training philosophies, including the benefits and pitfalls of sprint training and high-intensity interval training (HIIT), as well as the importance of sustainable progress through creating habits one step at a time. Highlighting our experiences with high school cross country runners, we emphasize how proper distribution of training load, adjustments based on real-time conditions, and gradual habit changes can lead to sustainable success and avoid injury and burnout.


    01:35 Balancing Training and Life

    07:07 The Importance of Nutrition and Recovery

    11:53 Adapting Training for Different Populations

    17:04 Exploring Sprint Training

    21:52 Understanding Sustainable Progress

    22:53 Sprint Workouts: Different Perspectives

    25:28 Maximum Velocity vs. Maximum Effort

    27:45 High Intensity Interval Training (HIIT)

    28:55 Building Sustainable Habits

    30:07 Strength Training: Where to Start

    30:52 Adjusting Effort Levels in Running

    31:13 Sustainable Nutrition Changes

    36:11 The Importance of Habit Stacking

    Join me for a free workshop: The 3 Essential Ingredients To Run Strong, Improve Energy, and Lose Fat in Perimenopause Without Training More or Cutting Calories

    Sign up today at www.realliferunners.com/peri


    Thanks for Listening!!

    Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

    Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!



    Grab your free Strength Guide for Runners here.

    Interested in our coaching program? Check out our coaching options here.

    Grab your free copy of the Running Snapshot by clicking here.

    Come find us on Instagram 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.

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    39 mins