This week we dive deep into the concept of sacrifice in running. We discuss the necessary sacrifices runners must make to achieve their goals and how to know if you're sacrificing the right things. We address common pitfalls, such as sacrificing the wrong aspects of life or overdoing the variety in training to the detriment of progress. Learn that real progress may require giving up old beliefs, focusing on quality over quantity, and embracing the right kind of sacrifice to ensure long-term success and joy in running. This also touches on balancing running goals with family and personal life, emphasizing that sacrifices should be sustainable and aligned with individual goals.

01:38 Understanding Sacrifice and Trade-offs

05:10 The Myth of Having It All

12:02 Short-term Wins vs. Long-term Goals

16:09 Sustainable Sacrifice and Mental Health

22:19 The Dangers of Sacrificing Sleep

24:16 Sacrificing Progress for Variety

31:34 Balancing Consistency and Joy

35:17 Making Room for What Truly Matters

36:49 Quality Over Quantity in Training

39:27 Defining Clear Goals in Training 

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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.

Today we are digging into the often misunderstood topic of motivation. We discuss why motivation, while potentially useful in the short term, is not the key to long-term success in running. Instead, they emphasize the importance of consistency and action, which build the necessary belief systems to achieve running goals. The episode highlights how small, manageable action steps can bolster motivation, create lasting habits, and ultimately transform identity. 

00:49 The Limitations of Motivation

01:15 Consistency Over Motivation

05:03 The Role of Small Steps

07:56 Belief and Action: The True Drivers

12:30 Transforming Identity Through Action

15:44 Setting Realistic Goals

35:18 The Importance of Enjoying the Journey

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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 384 of the Real Life Runners Podcast, the focus is on the importance of heavy lifting for runners. The episode challenges the traditional belief that runners should stick to high repetitions and low weights, highlighting heavy lifting's role in improving strength, endurance, and body composition. We discuss the benefits of heavy lifting, debunk myths about getting bulky, and provide practical advice on how runners can incorporate heavy lifting into their routines. The episode underscores the importance of a balanced approach to training and emphasizes activity-specific functional exercises for overall performance and injury prevention.

01:08 The Importance of Strength Training

04:07 Common Misconceptions About Lifting

09:44 The Big Three Exercises

15:01 Benefits of Heavy Lifting

19:27 Muscle Fiber Recruitment and Coordination

23:21 Benefits of Heavy Lifting for Runners

25:06 Strength Training for Women in Midlife

27:38 Functional Training for Runners

35:06 Balancing Strength and Speed Training

37:35 The Importance of 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 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

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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 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

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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 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

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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 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

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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 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

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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 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

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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 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

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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.

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

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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.