'Eat Less, Move More' - you've heard this right? It seems like it's just the accepted advice if you want to lose weight - but is this good advice for runners? We explore the negative impacts of calorie restriction on active individuals, discussing how it can lead to decreased performance, muscle loss, and hormonal imbalances. Emphasizing the importance of properly fueling the body, especially for female runners and those in perimenopause or menopause, we highlight why runners need to rethink conventional dieting wisdom and focus on balanced energy intake to support their activity levels and overall health.

00:46 The Misconception of 'Eat Less, Move More'

07:21 Understanding Metabolism and Energy Needs

08:14 The Impact of Diet Culture on Active Individuals

17:54 The Importance of Matching Energy Intake with Energy Output

20:49 Nutrient Timing and Fueling Strategies for Runners

27:02 Banana Burps and Energy Metabolism

27:27 Understanding Low Energy Availability (LEA) and RED-S

31:28 Fueling for Performance: Avoiding Common Pitfalls

34:03 Intermittent Fasting: Pros and Cons

40:27 Keto Diet: Is It Right for You?

41:30 The Dangers of Calorie Restriction

46:25 Fueling Your Body for Performance

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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.

In episode 374 of the Real Life Runners Podcast, we explore the popular concept of zone two training and dispel common myths around it. We explain why solely relying on zone two is not sufficient for improving running performance. The episode delves into the importance of integrating various effort levels, particularly sprint training, which brings numerous benefits, such as increased muscle recruitment, improved endurance, and better fat burning, especially for women in perimenopause and menopause. Practical tips on safely incorporating sprint training into your routine, the significance of a thorough warm-up, and appropriate recovery strategies are also discussed.

01:33 Defining Zone Two Training

03:25 The Blurry Lines of Training Zones

06:10 Simplifying Training Zones

14:18 The Importance of Sprint Training

21:56 Sprint Training for Women in Perimenopause and Menopause

26:30 The Benefits of Sprint Training

26:55 Balancing Sprint and Zone 2 Training

28:36 Incorporating Sprint Training Safely

33:59 Mental and Physical Hurdles of Sprint Training

41:11 Effective Warm-Up Techniques

45:01 Starting Your Sprint Training Routine

46:58 The Importance of Cool Down and Recovery

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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.

In episode 373 of the Real Life Runners Podcast, we delve into the concept of Mudita—sympathetic joy—and its significance in sports and personal life, emphasizing the importance of genuine joy for others' successes. This episode also highlights key takeaways from Olympic events and commercials, pointing out how these lessons can make us better runners and humans. Additionally, we share insights from a recent business retreat and discuss the balance between competition and compassion, using various Olympic stories and commercials as examples.

01:43 The Concept of Mudita

03:32 Applying Mudita in Running

07:38 Olympic Commercials and Community Support

15:25 Personal Running Stories and Inspiration

24:10 Finding Joy in Every Run

24:51 The Power of Celebration

26:48 The Controversial Nike Commercial

27:31 Winning Isn't for Everyone

29:51 The Mindset of Elite Athletes

39:21 Embracing Mudita in Running

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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.

In episode 372 of the Real Life Runners podcast, we dive into our favorite stories and lessons from the recent Olympics. We discuss inspiring performances from various athletes, particularly in running events, and what runners of all levels can learn from these elite competitors. The conversation spans topics such as overcoming challenges, the importance of fueling and cooling during races, and the power of mindset and self-belief. We also share practical tips for recreational runners, emphasizing the significance of training, preparation, and celebrating achievements. From marathon strategies to individual race tactics, this episode offers valuable insights for enhancing both running and personal growth.

01:00 Olympic Excitement and Personal Reflections

05:24 Body Positivity and Athleticism

10:46 Sifan Hassan's Incredible Feats

17:50 Kenneth Rooks' Steeplechase Journey

26:49 Embracing Excellence: The Power of Preparation

28:34 The Resilience of Jakob Ingebrigtsen

31:39 The Unique Personalities of the U.S. Sprint Squad

35:14 Marathon Strategies: Cooling and Fueling

43:05 The Impact of Course and Technology on Marathon Performance

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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.

In Episode 371 of the Real Life Runners podcast, we discuss how our body's symptoms and signs, like pain and discomfort, are often messages that need to be interpreted rather than squashed or ignored. We explore how to distinguish between soreness and pain, the importance of understanding your body's signals, and the various factors including training practices, lifestyle, and mental stress that can influence these symptoms. We emphasize the need for proper recovery, nutrition, and stress management and advocate a more mindful and holistic approach to health and wellness. We share personal experiences, practical tips, and a checklist to help you identify and address the root causes of your symptoms.

03:08 The Problem with Symptom Squashing

11:36 Understanding Pain and Discomfort

22:39 Identifying the Root Causes

24:38 Understanding the Big Picture

25:53 Impact of Real Life on Training

27:18 Training Load and Recovery

35:28 Importance of Nutrition

39:37 Managing Stress and Anxiety

43:10 Recognizing Body Signals

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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.

What are small details that don’t take a lot of time but make a big difference when done over time? Today we are talking about those things. We draw an analogy to deep cleaning our house, relating it to how small changes and consistent habits in training can significantly impact performance over time. We discuss the integration of mobility work, fueling correctly, and incorporating strides into a workout routine. These 'unsexy' details, though seemingly minor, are crucial for long-term improvement and overall well-being. We encourage you to embrace these small actions to enhance your running results and feeling of wellness.

01:11 Unsexy Details

05:07 The Big Rocks and Small Details Metaphor

06:56 Small Changes with Big Impacts

08:57 The Role of Mobility and Strength

13:36 Incorporating Drills and Mobility into Your Routine

18:52 The Importance of Consistency and Habit Stacking

21:22 The Compound Effect of Small Actions

34:35 The Power of Small Acts in Training and Life

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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.

In this episode of the Real Life Runners Podcast, we delve into comprehensive strategies for running safely and effectively in the heat. We discuss the science behind heat-related challenges, including heat adaptations, cardiac drift, and dehydration. The workshop covers practical tips to maintain consistency, manage effort levels, and protect against heat illnesses.

02:22 Understanding the Body's Response to Heat

07:19 Cardiac Drift Explained

09:26 Heat Adaptations and Sweating

15:06 Heat-Related Illnesses

19:43 Early Signs of Dehydration

27:34 Adapting to Heat: Gradual Increase in Workout Intensity

29:32 Hydration Strategies for Optimal Performance

32:21 Cooling Techniques During Runs

35:06 Hydration and Nutrition: Pre, Mid, and Post-Run

39:08 Choosing the Right Clothing and Gear

44:29 Breathing Techniques for Better Running

49:27 Mental Strategies for Running in the Heat

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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.

In this episode, we delve into the emotional foundation of actions, discussing how all actions are fundamentally driven by emotions, particularly fear and love. We explore how a fear-based approach to running can lead to unsustainable actions, stress, and potential injury, and identify fear-driven motivations in both beginners and experienced runners.

We also highlight how a love-based approach fosters a healthier, more sustainable running practice and overall lifestyle. Running is emphasized as a means to connect with oneself, God, and others. The episode encourages listeners to reflect on their motivations and make conscious, love-driven choices for a joyful, healthy life.

Tune in to learn how to shift your mindset from fear to love and transform your running and life into a more fulfilling and balanced experience.

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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.