Cover image of Real Life Runners with Angie and Kevin Brown
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Health & Fitness
Sports
Running

Real Life Runners with Angie and Kevin Brown

Updated 4 days ago

Health & Fitness
Sports
Running
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This is a show to help real life runners to improve their running and their life, through conversations about training, nutrition, health and wellness, family, and all the crazy things that life throws at us. We want to live the best life we can and to help others do the same. In each episode, we will tackle topics that will make us better runners, better parents, better friends, better partners, and better people. The lessons that we learn from running can carry over into all aspects of our life, and we are here to explore those connections through current research, our experiences, and stories from real people out on the roads and trails, just like you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Kevin is a marathoner who has been coaching runners for over a decade. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Together, we want to help make running more accessible to more people, so that more people can gain the benefits of being a Real Life Runner.

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This is a show to help real life runners to improve their running and their life, through conversations about training, nutrition, health and wellness, family, and all the crazy things that life throws at us. We want to live the best life we can and to help others do the same. In each episode, we will tackle topics that will make us better runners, better parents, better friends, better partners, and better people. The lessons that we learn from running can carry over into all aspects of our life, and we are here to explore those connections through current research, our experiences, and stories from real people out on the roads and trails, just like you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Kevin is a marathoner who has been coaching runners for over a decade. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Together, we want to help make running more accessible to more people, so that more people can gain the benefits of being a Real Life Runner.

iTunes Ratings

74 Ratings
Average Ratings
71
2
0
0
1

Perfect for runners!

By HCSMSD - Aug 21 2018
Read more
So much amazing information to build up my running.

Great information

By Lisaj518 - Jun 13 2018
Read more
Love the information given always a very conversational format. Keep up the good work!!

iTunes Ratings

74 Ratings
Average Ratings
71
2
0
0
1

Perfect for runners!

By HCSMSD - Aug 21 2018
Read more
So much amazing information to build up my running.

Great information

By Lisaj518 - Jun 13 2018
Read more
Love the information given always a very conversational format. Keep up the good work!!
Cover image of Real Life Runners with Angie and Kevin Brown

Real Life Runners with Angie and Kevin Brown

Latest release on Sep 29, 2020

The Best Episodes Ranked Using User Listens

Updated by OwlTail 4 days ago

Rank #1: 054: How To Run a Half Marathon

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The half marathon is said to be for those who are only half crazy.  Angie and I both tried our first half marathon to see what was possible at that distance, while knowing that we were not ready for a full 26.2.  In this episode we dive into the half marathon from several different angles.

We cover:

  • Why to run it in the first place
  • How long you will need to train
  • Key workouts to boost your preparation
  • The little extra things you should do when prepping for a race this long.  

The half marathon is a great challenge race for a time strapped runner.  The distance requires a long run, but not to the same extent as a full marathon.  It also requires you to stay connected to you speed, but without the super fast workouts around a 5k that require extensive rest and tend to last a long time.  

A safe number to be fully prepared for a half marathon is around 12 weeks.  This number depends on your starting point and your goal for the race. Runners trying to complete the race distance can focus their training on making sure they are capable of covering the distance injury-free.  If you are just starting to run, and have decided you running journey is going to begin with a 13.1 mile race, you should plan on devoted 6-12 months to the process. Runners looking to compete in the race, whether against others or simply the clock, should be looking for a solid three months after building a base up to consistent 6-8 mile runs with a long run of 10.  

While there are so many great workouts that will prepare you for the half marathon, and some will be more beneficial than others, we have a list of some of our favorites.

  • Increase the long run up to 10 miles for completion and 12-15 for competition
  • Increase the distance of your fartlek training by stretching how long you can bounce between up and down intensity until you are up to 6 miles
  • Run mile repeats (5-6 repeats) around 10k effort with 50% recovery
    • If you run for 8 minutes, you are resting for 4 minutes
    • Use this workout to replace a long run
  • Fast finish runs in which you run your normal distance but finish with a final two miles around race pace of a final one mile around 10k pace or faster
  • Extend you steady state runs by replacing a very long run with 8 miles at marathon racing pace
  • Long intervals of 2 x 3 miles or 3 x 2 miles at you super perfect ideal half marathon race pace.  Recovery with 5-7 minutes walking between reps.

Finally, some extra things to cover so you don’t get hurt in your build-up to the race:

  • All runners should be strength training at least twice a week,
  • Run strides on a weekly basis and including range of motion drill work every few days.  
  • When focused on the long race, runners should make certain they are sleeping and fueling correctly while focusing on recovery.
  • Please keep track of your shoes.  They have a life of 300-500 miles depending on the type of shoe and the surfaces they are used on. With longer training runs, the mileage build up quickly.
  • Because long runs make runner vulnerable to repetitive use injury, runners should focus on lateral strength and mobility.  
  • Lastly, runners should work on cleaning up particularly poor running form. Land light on you feet, with tall posture and a small arm swing.

With some focus and dedication, most recreational runners can become half marathon racers.  The distance and the training are not overwhelming. There is still a great challenge in the race.  As a runner, it is a treat to seek out new challenges and see just what your body can do. When you try a new experiment, you never know how much fun the result may be.  

Resources: 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!   

Thanks for Listening!!

Do you love the show and want to help us to continue to produce great content for you?  Please consider becoming a patron to support us and show your love and appreciation!  Pledge as little as $1 per month or $1 per episode!  

Need a new running and strengthening plan handed to you every month?  Check out our all new RLR monthly running plan, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey!  It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.  

Come join us for the Key West Half Marathon on January 20, 2019!  It is our first Real Life Runners destination race, and we would love to meet you in person!  We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration!  Also, be sure to add yourselves to part of our team, Real Life Runners!  Come and join us!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!!  Check that out here!

Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Sep 20 2018

49mins

Play

Rank #2: 031: Running for Weight Loss

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We all want to look good, feel strong, and be in good shape.  That's why a lot of people start running in the first place.  However, while some people naturally lose weight in the process, it's not so easy for others.

What gives?  If we start running, shouldn't the weight just fall off?  Unfortunately for most of us, that's not the case.  There are a lot of factors that go into our body weight, so changing one thing may or may not lead to weight loss.  Running alone does not guarantee weight loss and a thin body.  Look at the starting line of any marathon.  There are people of all shapes and sizes, all of them about to run the same distance, and most of them have been running and training for months or years for it.  Running alone does not lead to a certain body type, weight, or shape.  

Today we talk about the many, many factors that go into our body weight, and why running may or may not be the best avenue for weight loss.  There's a lot of science in the beginning of this episode, but we think it's necessary to understand what is going on in your body so that you can make the best decision for you.  Near the 20 minute mark, we get into specific things you can do to help accelerate your weight loss through your physical activity.  

Keep in mind, running and physical activity only account for about 20 percent of how your body looks and how much you weigh.  The lifestyle choices we make regarding food, sleep, and the other areas of our life account for the other 80 percent, so while running and physical activity is important, it's definitely not the only thing we have to think about.

In this episode we talk about: 

  •  What factors contribute to weight loss or weight gain
  • How our hormones play a role
  • Do calories really matter?
  • How important is the quality of our food?
  • Why the study of one is so important
  • Recommended running schedules if weight loss is your goal
  • Why losing weight and training for a race can sometimes oppose each other
  • Understanding the difference between a weight loss goal and a racing goal
  • What not to do if you are trying to lose weight

 Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!  

Thanks for Listening!!

To help out the show:

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on FacebookInstagram, or Snapchat (angieRLR and kevinRLR) and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, or Google Play

Interested in Training plans and Coaching? Check that out here!

Check out our other episodes here

Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.

Don't forget: The information in 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.

Apr 12 2018

42mins

Play

Rank #3: 003: Strength training: why is it important for runners and what are some key exercises to focus on?

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STRENGTH TRAINING: Why is it important for runners and what are some key exercises to focus on?

In this episode, we dive into strength training for runners: the why, what, and how.  There has been a big push in the running community towards strength training as a regular part of our running routine, and there’s many good reasons why this is happening!  As runners, we like to run, but we can’t forget about all of the muscles that stabilize us when we run.  These muscles aren’t always properly strengthened through running alone.  We need to add in other exercises to support our running, prevent injury, and ultimately make us better runners.  

Strength training does so much for us, so we break down the reasons why it’s so important, just in case you aren’t on board yet!  We also talk about which muscles are best to focus on, as well as specific exercises that you can start doing today (with no equipment) to help you to target those muscles that are most important and most neglected by runners.  We talk about the concepts of proximal stability for distal mobility (listen to find out what this fun phrase means to use at your next cocktail party or long run!), how strength training improves neuromuscular recruitment, power, and running efficiency.  

Which muscles are the most important for us to focus on?  Which are the most effective exercises can we use to target these muscles, based on current evidence and research?  Also, which muscles don’t really need to be focused on as much because they are usually stronger, causing an imbalance in the body?  These are all questions that we answer today!

And don't forget...

How does this apply to other aspects of our life?  We talk about some of our struggles as parents, and how we all need a good support system in our lives to help keep us sane.  As parents, we try to do it all.  We wear a million hats at the same time: mom, dad, husband, wife, coach, teacher, doctor, lawyer, boo boo fixer, housekeeper, chef, landscaper, pool cleaner, chauffeur...the list goes on and on.  Let’s be real - it’s exhausting.  We need a support system to help us through.  People that know us, love us, share our value systems, and can help to support us through all of the trying times.  We need those people in our lives.  

 Resources and Links: Thanks for Listening!

To share your thoughts: Leave a note in the comment section below.

Share this show on Facebook or Instagram

To help out the show: Leave an honest review on iTunes. Your ratings and reviews really help and we read each one.

Subscribe on iTunes or podcast player of your choice.

Right click here to download this episode directly to your computer

 Check out our other episodes here:

Episode 1: Quality vs. Quantity

Episode 2: Carbo-loading vs Fat-adaptation

Don't forget: The information in 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.

Sep 28 2017

34mins

Play

Rank #4: 008: 3 Easy Tips to Start Improving Your Running Today

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We all want to feel better while we run, and running does not have to be a chore!  Today, we discuss three things that you can start focusing on today to make your running feel better and be more efficient!  

What are these three magic things, you wonder?  Listen to this one to find out.  As always, we give you actionable steps to take to make a few adjustments, as well as the research and experience behind these recommendations.  

Resources: 

 

Thanks for Listening!! To share your thoughts:

Share this show on Facebook or Instagram and leave your comments below the image for that episode.

To help out the show:

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, or Google Play

Right click here to download this episode directly to your computer

 Check out our other episodes here

 

Don't forget: The information in 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.

Oct 26 2017

26mins

Play

Rank #5: 112: Running Is Tough - Are You Tougher?

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Episode 112: www.realliferunnerspodcast.com

When the workout gets hard, the run gets long and tiresome, work is piling up, the family is pulling you every direction what story do you tell yourself?  Do you accept the overwhelm? Do you start making excuses before the poor performance has happened? Do you back off because it is just too hard or do you rise up and fight against the challenge because you are capable?

Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Instagram page for the show @realliferunners

Kevin @kevinbrown.rlr

Angie @angiebrown.rlr

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunesStitcherSpotifyiHeartRadio, or Google Podcasts

Oct 31 2019

46mins

Play

Rank #6: 081: Why should I do a long run, and how far should it be?

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In this episode we thoroughly discuss the concept of the long run.  We cover the physical and mental benefits from a scientific and anecdotal point of view.  If you do not currently have a long run regularly in your training schedule, after about 20 minutes, you will understand why you should.

The back half of the show goes into the details on how to schedule the long run, how fast to go during the long run(probably slower than you are currently running for a long run) and how far the long run should be.  This last question was actually the reasoning behind the show, as a friend asked why she had to run 9 miles when she was only going to race 6.2 miles.

Finally, we go into what I like to call long run bonuses.  These are workouts that you can sneak into your long run for either extra benefit or for the same benefit over a shorter amount of time.  They should not be done every week. They should be treated as an additional workout and therefore should be preceded and followed by recovery days so your body can make the amazing adaptations it is being set up to make.  

Here are the long run add-ons

  • Drop the pace over the final 1-3 miles down toward half marathon or 10k pace
  • Add surges in the middle of the run- 8 sets of 2 minutes on/2 minutes off
  • Add surges at the end of the run
  • Add strides after the long run
  • Mid distance long run at marathon pace

Resources: 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Check out our other episodes here

Don't forget: The information in this website and podcast 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price.  Thank you for supporting the show!

Mar 28 2019

55mins

Play

Rank #7: 026: Finding Your Motivation, in Running and Life

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When it comes to getting anything done in our day, we need a reason.  The more challenging and new a task is, the greater reason, motivation, and focus we need to accomplish that task.  So many people are able to start a new exercise plan or healthy eating lifestyle, but fall back to old habits after a few weeks.  When a race or a workout gets tough, knowing your reason for why you are doing it helps you get through the rough patches.

In today’s episode, we talk about finding different types of motivation and share different ideas that help to push us to be more.  Whether the drive to continue when a job gets difficult comes from inside or outside, knowing your motivation will help you keep going.  By having multiple reasons to keep going, we can choose the option that best motivates in that moment.

Sometimes the inspiring poster is enough.  Other times we need more. Check out this episode and take some time to really think about what pushes you to get better.  

Thanks for Listening!!

To help out the show:

If you have a topic you would like us to talk about, send us an email at support@realliferunners.com

Share this show on Facebook or Instagram

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, or Google Play

Interested in Training plans and Coaching? Check that out here!

Right click here to download this episode directly to your computer

Check out our other episodes here

Check out our new members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.

Don't forget: The information in 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.

Mar 08 2018

33mins

Play

Rank #8: 097: How to be a Healthier Person Today

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Episode 97: For full show notes, please visit: 

www.realliferunnerspodcast.com/episode97

Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Instagram page for the show @realliferunners

Kevin @kevinbrown.rlr

Angie @angiebrown.rlr

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunesStitcherSpotifyiHeartRadio, or Google Podcasts

Jul 18 2019

43mins

Play

Rank #9: 119: Lessons from 2019 - In Running and Life

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It’s getting close to the end of the year, which means it’s time to look back and see what we can learn from the past year.  Problems, challenges, and obstacles were all there to teach lessons, and if we do not take the time to figure out what the lesson was, we will be spending 2020 reliving the same old problems in shiny new packaging. 

Today we talk about: 

  • The mental side of running and how that affects our training and racing
  • The benefits of having a training plan
  • The benefits of not having a training plan
  • The one thing that makes the most difference, whether you do or do not follow a training plan
  • And much more!

We share some of our personal insights about our running and help you to apply it to your running life as well.  Stay tuned!  

Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Instagram page for the show @realliferunners

Kevin @kevinbrown.rlr

Angie @angiebrown.rlr

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunesStitcherSpotifyiHeartRadio, or Google Podcasts

Dec 19 2019

1hr 4mins

Play

Rank #10: 070: Sneaky Signs of Overtraining

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New year, new you!  It’s time to go all out on training.  You have signed up for a race and it’s approaching rapidly so you need to get your running cranked up.  Enthusiasm is great, but can lead to some major issues involving overtraining. In this episode let’s cover some signs of overtraining, how to avoid it, and how it may sneak up anyway.

Overtraining can pop up whether you are a new or seasoned runner and it’s signs can be subtle at first.  If you are not paying attention, you can find yourself wiped out and burnt out and probably hurt.

Some early signs to looks for include rating heart rate and generally how you feel on a run.  Keep daily track of your resting heart rate and notice if it seems like the number stays elevated for several days.  It will likely pop a bit after a hard workout, little sleep, or an extra drink or two on a night out, but will come back down.  When it does not come back for a few days, that is a sign to pull back.

The most subtle sign is being in touch with your body on a run.  If your legs feel like lead day after day, or the motivation seems to have disappeared, you could be overtrained.  This can also show up as a normal run, that just feels harder than it should. Also, maybe your run feels the same as always for a recovery run, but the pace is much slower than normal.  By tuning into your body, you can spots very early signs of overtraining.

Some less obvious signs are the mental ones.  If you find yourself with a constant short fuse with everyone and everything around you, it’s possible that you spent all of your mental capacity on the run, and have nothing left.  The same thing applies if you feel like you are walking around with a bit of a foggy brain.

The last couple of signs are the fairly obvious and the not so obvious.  First is the hard to deny injuries such as shin splints, runner’s knee, and plantar fasciitis.  Second, is just getting sick. You can blame travel, the cold weather, or visitors, but if you seem to always be going from one sickness to the next, you’re likely taxing your body so much through training, that the immune system cannot fight off any bugs coming your way.  

To avoid overtraining, keep three things in mind.  Listen to your body, rest and recover, understand safe changes in intensity.  Runners naturally tune out their body’s messages during a race to overcome pain and fatigue.  During normal training, tune back in and understand that rest days do not ruin training plans.  

Make sure you are getting plenty of rest through actual sleep.  The general population needs 7-8 hours of sleep to function optimally.  If you are training for a higher mileage race, and cutting down to 6 hours so you can fit in the morning run, you are setting yourself up for a letdown.  Also, make sure that your recovery runs are actually recovery and not some predetermined pace that you feel is required.

The third way to avoid overtraining is to keep track of your intensity and understand that you can increase mileage or speed, but it is a little dangerous to increase both simultaneously.  There is an old adage about increasing mileage no more than 10% per week, but as we cover in the episode, that is more of a nice round number that have been repeated over and over, rather than scientifically backed.  

Finally, we discuss the ways that you can fall into overtraining without realizing it.  You may be maintaining the same level of mileage and speed, but other items in your life can be ramping up the intensity way too much.  We talk about sleep deprivation and other stresses in your life such as work, family, and friendships contributing to fatigue and causing a normal run to become intense.  We also discuss the ideas of fasted workouts, and how proper fuel during and after a run is important to helping your body make adaptations.

We close it out with the lesson of the entire podcast.  How to fit everything in? Sometimes real life takes the priority over your run.  You may need to skip a day. You may need to put strength onto an easy day. It is possible that you should only schedule one speed day into your weekly plan.  When health is a priority and running is a journey, it’s ok when goals are pushed back slightly or adjusted. You are doing the best you can with the hand you’re dealt.  So get out there tomorrow and lace them up, or maybe just take an off day.

Resources: 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!   

KEY WEST CONTEST: 

1. FIRST WAY TO ENTER: Leave us a review on iTunes. Screenshot it and email it to us at support@realliferunners.com

2. Share our page with a friend by tagging us on Instagram or sharing on Facebook

 

Thanks for Listening!!

We have SHIRTS! Check them out!

Want to support the show? Join our patron supporters and be featured on our patron wall of fame!

Need a new running and strengthening plan handed to you every month?  Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey!  It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.  

Come join us for the Key West Half Marathon on January 20, 2019!  It is our first Real Life Runners destination race, and we would love to meet you in person!  We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration!  Also, be sure to add yourselves to part of our team, Real Life Runners!  Come and join us!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Jan 10 2019

52mins

Play

Rank #11: 121: What Is A Real Life Runner?

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We talk quite a bit about being Real Life Runners, and adopting that mentality and lifestyle.  Today, as we start the new year, we want to really dive into what it means to be a Real Life Runner.  What are the characteristics, values, challenges and rewards?

Today we talk about: 

  • How to prioritize their running and health
  • How to fit it all in
  • The importance of growth and experimentation
  • How belief and confidence can help us in our journey
  • How to deal with people that just don't get it 
  • Rewards of becoming a Real Life Runner
  • And much more!

Stay tuned!  

Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Instagram page for the show @realliferunners

Kevin @kevinbrown.rlr

Angie @angiebrown.rlr

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunesStitcherSpotifyiHeartRadio, or Google Podcasts

Jan 02 2020

1hr

Play

Rank #12: 072: Training By Effort, Racing By Feel

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Last weekend was the Key West Half Marathon and a big weekend for both of us in terms of racing.  Heading into the race, both of us had lofty expectations that we were trying to keep rational. The goal was to go test ourselves and see what we could do, but it had been awhile since either of us had raced a half marathon which increased the size of the question mark over what was possible.

On our previous episode we talked about reducing race anxiety by controlling as many conditions as possible and accepting the rest.  This race was the epitome of extra outside conditions. We travelled with a huge group, were vacationing with our kids, celebrated birthdays, and dealt with crazy weather delays.  

By the time we made it to the starting line two hours behind schedule neither of us were looking at the clock and aiming for a precise personal best.  Listen to the episode for some details, but this course was certainly not shaping up for an ideal day. When the race was started, both of us had fully accepted the experimental mindset.  

I had not raced anything beyond local 5k races in all of 2018 due to medical issues and a training agreement with Angie, yet all Saturday people kept asking if I was going to win the race.  In the early going I had a choice to make between sitting back at a comfortable pace in a group or pushing the pace and going solo. I decided to take it out on my own and see if I could hold on for the win.  The race was an experiment, and it turned out well.

Angie really wanted a PR.  She’ll tell you that it was something in the back of her mind that would have been a nice bonus for the trip, but she wanted a PR.  Then the race was delayed, then warming up was thrown out the window, then the wind kicked up. Suddenly she was faced with a race that was not looking like it was going to turn out that great.  What happened is that the time no longer mattered.

Angie fell back into her comfort zone of knowing her effort levels from miles of training.  She knew that she should be pushing, but still somewhat comfortable in the early miles. When the splits started hitting 30 seconds faster than her goal, she figured, she was just going to ride out the pacing and see what happened.  

What happened was a six minute personal best time and an experience of racing that she was not that familiar with.  Racing, at its finest is a very exciting experiment. You can thrive off of the energy of the racers and the crowd you become highly aware of your own body.  You feel both exhausted and exhilarated.

The takeaway from this race is to prepare a best as possible to reach any time goal you may have, but when it come to a race, just dive in.  Feel the effort, understand your body, and enjoy the ride.

Resources: 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show? Join our patron supporters and be featured on our patron wall of fame!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Jan 24 2019

50mins

Play

Rank #13: 022: How to Start (or Restart!) a Workout Habit

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We've all been there before.  Whether we are at the start of our fitness journey or we have fallen off the wagon, we all have been faced with trying to start or restart a healthy habit.  We know we need to exercise, but how do we make it a normal part of our day that we don't even have to think about?

Enter in The Power of Habit by Charles Duhigg.  This latest read explains the science behind habit formation, so we take that information and apply it to starting a workout habit.  

In this episode we talk about:

  • How to create a habit
  • The 3 main components of habit formation, what is known as the habit loop
  • What you need to trigger a new habit
  • How to reinforce that behavior to turn it into a habit
  • Ideas for common triggers and reinforcements
  • What to do if you fall out of a habit and want to restart
  • How to troubleshoot and change a bad habit
  • And lots more!

We think you will really like the real world application of these concepts, not only for running and exercising, but for other areas of your life as well!  

Have a great week!

Sorry we missed releasing an episode last week.  With the flu, Kevin lost his voice, so we had to skip a week when real life got in the way.  :(  We will do our best to prevent that from happening again!  

Thanks for Listening!!

To help out the show:

If you have a topic you would like us to talk about, send us an email at support@realliferunners.com

Share this show on Facebook or Instagram

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, or Google Play

Interested in Training plans and Coaching? Check that out here!

Right click here to download this episode directly to your computer

Check out our other episodes here

 Check out our new members-only area with TONS of resources, including distance-specific training plans, non-distance based training plans, a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, our guide on choosing the right running shoe, and more!! Check that out here.

Don't forget: The information in 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.

Feb 08 2018

34mins

Play

Rank #14: 045: How to Run a Marathon

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The marathon is quite the beast of a race.  Many runners set the marathon as a long term goal or the peak of their running achievement.  

Others run a few every year while a rare few set out to run one in every state in the US or aim for global destinations.  Regardless of where you may fall on the spectrum from first race to hundredth, one thing is clear, the marathon is not easy.

 Running a marathon requires substantial physical preparation.  

  • Runners must increase the time they are able to spend on their feet and the length of run they can complete.  
  • They need to be able to learn how to fuel during a run.  
  • Training for a marathon should include practicing different types of fuel to see which option works best with your body.  
  • Runners also need to be able to deal with drinking while running.  
  • The physical preparation slides into the mental challenge as the training requires the ability to handle whatever happens on race day.

 Mentally, the marathon can be intimidating.  

  • First timers must be prepared for something they have never done before.  
  • Training plans rarely take a new marathon runner past 20 miles, yet the race calls for 26.  There are a variety of workouts that can help a runner mentally bridge this gap.
  • Having faith in a training plan can give you confidence as can working with an invested coach.  
  • Training with a group, in person or online, can provide support and accountability.

Finally, Angie discusses the idea of showing gratitude for the goal while on the path to achieve the goal.  This is a wonderful mental shift that helps overcome the fear before a race and the disappointment in results that may follow a race regardless of the result.  

Remember that the marathon is a huge undertaking that needs appropriate training.  This training should create a physically prepared runner who also has the confidence and mental fortitude to battle and overcome any obstacle that comes their way on or off the course.   

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!   

Thanks for Listening!!

Check out our all new premium membership program, where we create a new running and strengthening plan for you every month!  It takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey!  It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.  

Come join us for the Key West Half Marathon on January 20, 2019!  It is our first Real Life Runners destination race, and we would love to meet you in person!  We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration!  Also, be sure to add yourselves to part of our team, Real Life Runners!  Come and join us!

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!!  Check that out here!

Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Jul 19 2018

47mins

Play

Rank #15: 087: Lacking Motivation? What to do when you just don't feel like running

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087: Lacking motivation? Every action in our life is a choice.  Also, when we choose one path, we automatically choose not to follow any other path.  Choosing to go for a run today may be an easy or difficult choice. You are not required or forced to do this, so when the motivation wanes, how do we muster the energy to get out the door?

Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Instagram page for the show @realliferunners

Kevin @kevinbrown.rlr

Angie @angiebrown.rlr

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Check out our other episodes here

Don't forget: The information in this website and podcast 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price.  Thank you for supporting the show!

May 09 2019

51mins

Play

Rank #16: 047: How To Fit Running and Health Into Your Hectic Life

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How do I possibly fit it all in?  I feel like I am struggling to keep up right now with work and family...where am I going to find space for improved eating not to mention mental and physical personal health?  When trying to combine work and kids and fitness you can quickly feel overwhelmed. How do you make sure that every area is getting its attention?

This episode covers the steps to regularly check in and make sure you are clear on what you want to accomplish to be happy and satisfied and not simply busy but mentally fried.

First, you need to carefully and honestly set your priorities.  This bit of advice comes from basically every self help book you will ever read.  Take time to write out the categories in your life and then order them by importance.  Actually write this down. Decide on the major goals that fit the categories and understand the timeline involved in reaching these goals.  Again, actually write this down. Now check in on the list again with a very honest eye about your priorities, starting point, and goals. Erase and rewrite as needed.  

Some common categories to assess include:

  • Physical Health
  • Emotional/Mental Well-being
  • Romance/Love Life/Intimate relationships
  • Hobbies/Leisure Time
  • Professional Growth/Career
  • Environment
  • Friends and Family
  • Finances
  • Spirituality
  • Personal Growth and Development

The second step is to clearly explain your reasons for the goals and priorities on the list.  Find your why. Again, rewrite as needed when you find conflicting goals or you notice that all of the reasons seem to point to the same priority, yet you put that one low on the list.  Be honest here so you are not disappointed later.

The third step is critical and may be more difficult for some than others.  Reach out to your support network and let them know about your goals, your timeline, how that may affect them, and how they can support you.  By now, you should be able to explain your why to anyone whether that is your spouse, kids, or boss. Those close to you need to at least accept the goals, and if they are not fully on board, you are going to need some extra cheerleaders.  Open communication at the outset and throughout the path to your goal is crucial for you and your supporters.

Finally, when you have carefully and honestly come up with your list of priorities,  created goals within those priorities, reasoned out your why for the goals, and built a solid line of communication with your support network, you need to stay on the path toward the goals.  The path may get a little winding and stretch longer than anticipated, but you need to keep going in the direction of the goal because that is where happiness lies. Even if you just take baby steps, you will be happier and more fulfilled knowing that you are working towards your goals every day.

As a bonus tip: When new situations arise, evaluate them according to your priority list and say no if you have to.  If things in your life do not align with your current priorities and goals, say no. Don’t give yourself one more thing to do, leading to further overwhelm and less time to focus on the things that are actually important to you.  When you reach the goals you had set, depending on the goal, you may need to take another look at the big priority list. This list of steps should be looked over on a regular basis to make sure that the priority list still aligns with what you want.  Check in on the list at least every 90 days and consider as often as 30 depending on the timeline of your goals.

To sum it up:

  1. Set your priorities.  
  2. Set your goals.  
  3. Talk to your support crew.
  4. Align your actions with your goals, spending more time on the higher priorities and less time on the lower ones.  
  5. Re-evaluate regularly to make sure that you are still spending your time in the right areas to bring you the most fulfillment in your life.

 Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!   

Thanks for Listening!!

Do you love the show and want to help us to continue to produce great content for you?  Please consider becoming a patron to support us and show your love and appreciation!  Pledge as little as $1 per month or $1 per episode!  

Need a new running and strengthening plan handed to you every month?  Check out our all new premium membership program, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey!  It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.  

Come join us for the Key West Half Marathon on January 20, 2019!  It is our first Real Life Runners destination race, and we would love to meet you in person!  We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration!  Also, be sure to add yourselves to part of our team, Real Life Runners!  Come and join us!

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

Have you seen our members-only area with a HUGE video library of strengthening, stretching, foam rolling, and mobility exercises, and more!!  Check that out here!

Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Aug 02 2018

38mins

Play

Rank #17: 074: Effort-Based Running, Updated

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Today, we update our effort levels a bit, transitioning from a 1-5 scale to a 1-10 scale.  Here's a little breakdown of what the numbers mean.

Effort Levels (adapted from 80/20 running and RPE): 

  1.  Extremely Easy - "I could run/walk forever at this pace"
  2. Very Easy - "I feel like I'm really holding myself back" - full conversations, singing, yodeling
  3. Easy - "I feel like I'm holding back a little" - able to sing at this pace
  4. Comfortable - This pace feels natural, not holding back or pushing - can still talk pretty easily in sentences
  5. Fairly Comfortable - I feel like I'm pushing every so slightly
  6. Slightly Hard - Less fit runners (able to run for one hour or less): can sustain for 20-30 min; More fit runners (able to run for 2 hours or more) - pace able to sustain for about an hour 
  7. Somewhat hard - Less fit: I'm going to blow up in 10-15 min, More fit: I'm going to blow up in 15-20 min (around 5k effort)
  8. Hard - I can keep this pace for a mile, no more
  9. Very Hard - Pace sustainable for a couple of minutes
  10. Extremely Hard - pace able to sustain for 1 minute max 

Resources: 

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life!

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Check out our other episodes here

Don't forget: The information in this website and podcast 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Feb 07 2019

50mins

Play

Rank #18: 088: Will running more miles make me a faster runner?

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088: If it works, just do more of it.  Right?

The theme of today’s episode is increasing mileage.  Why it would be a good idea, and why might it be a bad idea.  

First, upping mileage is a great coaching trick for easy improvements.  If runners have become comfortable with their current training level, then increasing weekly mileage by 10-20% is almost guaranteed to give positive results.  Changing speeds will also give results, but it’s easier to tell someone to run 5 miles instead of 4.

Also, for basically any race lasting longer than a minute or so, the primary energy system needed is the aerobic system.  Running longer and slow is a great method of improving this system. The greater the race distance, the more important the aerobic capacity, and the more a few extra miles will create a benefit.  

However, the philosophy behind so much of our coaching is to do the least required to reach the goal fitness.  With this view in mind, let’s take a look at why extra miles could be a terrible choice.

First, more miles create a greater chance of injury.  Running is good, and more can be better, but not when more is done with poor mechanics.  Running is a physical skill that can and should be improved.

Fundamental skills needed to run include proper posture, foot strike, arm swing, cadence, and breathing.  Muscle weakness and severe muscle imbalances should also be addressed before ramping up the miles. You wouldn’t drive across the country in a car with bald tires out of alignment and in need of air.  Fix the foundation before going crazy of the mileage.

Next, there is a lot of methods of improving fitness from strength to speed to more miles, but the improvement actually comes during the recovery.  Don’t be so worried about getting your extra miles that you neglect easy days, off days, and sleep.

Finally, training is a balancing act.  This is why coaching is so much fun to me.  Within a training plan, you can alter volume, intensity, density, strength, order of workouts, recovery, and on and on.  Which cord to tug on to get the desired results depends a good deal on what those desired results are.

Maybe more mileage is the best path in your training, but remember a few things before you start.  Get your fundamentals in order and do not go too much too soon. Enjoy the journey.

Resources:

Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

Thanks for Listening!!

Want to support the show?  Check out our options here!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Instagram page for the show @realliferunners

Kevin @kevinbrown.rlr

Angie @angiebrown.rlr

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Podcasts

Check out our other episodes here

Don't forget: The information in this website and podcast 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase that does not affect your purchase price.  Thank you for supporting the show!

May 16 2019

51mins

Play

Rank #19: 044: Training Paces in Your Running Plan Explained

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HAPPY BIRTHDAY KEVIN!

The internet in filled with training plans designed for all sorts of race distances with the allure of magic paces and workouts to help you reach your peak.  In this episode we break down where these plans come from, what some of the vocabulary means, and hopefully educate you about how different paces can help you.  

First, the plans come from well intentioned exercise physiologists trying to take research on elite athletes and adjust it to mortals.  The issue is when reducing the paces or distances, the benefits might not be the same. Also, given the background of an elite runner versus a more typical runner, even identical workouts will result in different physical adaptations.  

The paces in these plans often fall into one of these categories.

Marathon pace- This is what you can sustain for 2:30 to 3:00 regardless of how far that gets you.  If you finish a marathon around 4:22(10 minute miles) your "marathon pace" in training is still not 10:00, it’s probably closer to 9:30

Half marathon pace- This is the pace you can hold for 1:00-1:30.  This pace can be very useful for long steady state runs for marathon training regardless of finishing time

Threshold pace - aka lactate threshold, or LT pace- This is a pace you could run for a one hour race.  This pace is the speed when your body is just balanced between producing fatigue causing byproducts and eliminating the byproducts.  

  • There are two major workouts around this speed. Steady state runs at threshold pace encourage the raising of this threshold level.
  • Combo workouts, where you shift between paces about and below this level (5k and marathon pace for example) help the body figure out how to deal with the fatigue and painful byproducts while still running at a decent pace.  These workouts are brutal and require plenty of recovery.

Tempo runs are a specific workout involving 20 minutes at threshold pace.  Over the years they have become incorrectly synonymous with any steady state run.  Since Jack Daniels brought them to popularity, I feel that his alternate workout of intervals slightly faster than threshold pace with small recovery that gives a total of 20-30 minutes of work should be the only acceptable variant using the name tempo run.  However, to be fair, I am guilty of misusing the name with my own running.  

Fartlek training is a Swedish term from the training method introduced in the 1930s.  It translates to speed play and was originally a very unstructured method of changing pace during a run.  There are no required distances, times, or paces. We are big fans of this method because it has shown strong cardio benefits and can be manipulated to essentially any training goal.  The structure of speeds and recovery time can make this workout fall anywhere from easy to very challenging and the varieties are virtually limitless.

VO2 max is a measurement of how much oxygen the body can consume in a certain time.  The theory suggests that if you increase the body’s ability to consume oxygen, you will be able to perform better.  Several high level coaches use this as the basis of their training. Workouts are run at the speed that first creates a VO2 max, and all runs are performed at a percentage of this pace.  High level coaches create amazing athletes, so this method has become very popular, but the latest research shows a lack of correlation between VO2 max and actual performance. This does not make this training method pointless, but does suggest that training does not require such a tight time window for paces.  

 To sum it all up, there are lots of training plans, and athletes can be successful with most plans as long as they stay healthy.  It seems like there are a few basic rules for improving regardless of the plan.

  • Increase the amount of running you do (gradually and realizing the diminishing returns)
  • Do not run at the same pace every day
  • Use effort based training that takes into account multiple stresses on your body beyond just running
  • Progress slowly and reap the long term benefits

 Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!   

Thanks for Listening!!

Check out our all new premium membership program, where we create a new running and strengthening plan for you every month!  It takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey!  It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.  

Come join us for the Key West Half Marathon on January 20, 2019!  It is our first Real Life Runners destination race, and we would love to meet you in person!  We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration!  Also, be sure to add yourselves to part of our team, Real Life Runners!  Come and join us!

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!  

Click here to request to be added to our private Facebook tribe!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

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Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Jul 12 2018

57mins

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Rank #20: 056: Using Inspiration to Dig Deeper when Running

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This episode dives into the world of the inspirational pep talk.  We takes a few tangents along the way, but really try to view the pep talk from the perspective of both the coach and the athlete.  We also cover why the speech that gets you pumped up and ready to run through a wall can be a good and bad thing depending on how and when it is applied.

Coaches want to feel like they are helping the athlete as much as possible.  It is true that they generally plan the schedule and workouts. They help with mental tactics.  They try to manage the emotions of an athlete through rough patches. Eventually the coach may start to see their role as elevated.  

We realize that the coach is important.  Teaching is important. But in the end, it comes down to the athlete.  In all areas, the athlete is in charge. When the schedule says 5 miles, the athlete needs to do the work.  When the workout gets hard, the athlete needs to find the mental capacity to push. The athlete controls their recovery, sleep and eating habits.  Ideally, the athlete and coach form a partnership or mentorship, rather than a dictatorship. This may not always be the case, but it is here at Real Life Runners.  

So we come back to the idea of the pep talk.  This could take the form of an actual pep talk before a big race if you have a coach, or it could be self driven through an inspiring video or song.  The important question to ask is when to use it. In the movies, the big talk happen before the big game, but not before every game, and certainly not before every practice.  

Runners can only dig extra deep occasionally.  My best runners have generally been the ones who are consistently putting up solid, but not awe-inspiring, workouts on a regular basis.  Athletes do not want to end up putting out their best work in practice and having nothing left for the big stage. While I do like to see racing in practice on some workouts, that is not usually the goal.

Even hard workouts are often designed based on the athlete’s current ability with goal-paced work sprinkled in to see their potential.  Once runners have figured out how to go to that place of pain, and how to deal with it, they need less exposure. Asking an athlete to scrape the bottom of the physical and mental well every couple of days for a workout is a surefire way to create burnout.  For the weekend warrior who enjoys racing nearly every weekend, this means realizing that not every race can be better than the previous. Even when racing often, there should still be some races that are highlighted as performance peaks while other races are focused on the enjoyment of the racing community.  

Finally, when it comes to the inspiring message itself, there are so many angles to choose.  A coach must truly connect with an athlete to give the best talk. An runner needs to understand themself to know what will bring out their best performance.  Is the message success for others, success for self, understanding that there is always another gear, committing early to something new and scary? In the podcast, we cover a lesson I am holding onto for the end of the cross country season and Angie shares the talk she gave to our team before our big meet last weekend.  Check them out and find your inspiration.

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Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!   

Thanks for Listening!!

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Need a new running and strengthening plan handed to you every month?  Check out our all new RLR Tribe Membership, which takes out all of the guesswork, giving you a 30 min and 45 min option for your running days, with time-based and effort-based workouts so that you can become a stronger runner, no matter where you are right now on your running journey!  It also includes runner-specific strengthening, drills, mobility work, and HIIT workouts to keep you running strong and injury-free.  

Come join us for the Key West Half Marathon on January 20, 2019!  It is our first Real Life Runners destination race, and we would love to meet you in person!  We currently have a discount code for our listeners, so if you are ready to register, use the code REALLIFE when checking out on Active.com for 15% off of your registration!  Also, be sure to add yourselves to part of our team, Real Life Runners!  Come and join us!

If you have a topic you would like us to talk about, please send us an email at angie@realliferunners.com  or kevin@realliferunners.com

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Interested in Custom training plans and Personalized Coaching? Check that out here!

Check out our other episodes here

Don't forget: The information in 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. *Note:  Some links above are affiliate links and by purchasing through our link, we earn a small commission from your purchase.  Your purchase price is the same whether you use the link or not.

Oct 04 2018

51mins

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