Running Lean
Running Lean is a podcast that helps runners get leaner and stronger to improve their performance. Host Patrick McGilvray shares tips on nutrition, strength training, and mindset to help you run faster and longer. The show features interviews with experts and inspiring stories from fellow runners.
Episodes
331. Why Most Runners Quit Before They See Results
Most runners don’t fail because they picked the wrong training plan or because they lack motivation.
They fail because they expect results way too fast.
They want immediate proof that what they’re doing is working, and when that proof doesn’t show up fast enough, they quit.
In this episode, I’m talking about delayed gratification, unrealistic expectations, emotional decision-making, and why trusti
330. Why Most Runners Never Get Strong (Even If They Lift)
If you’re a runner and you’re lifting weights…you probably assume you’re getting stronger.
But what if you’re not?
What if all that time in the gym isn’t actually translating into better performance, fewer injuries, or improved endurance?
In this episode, Why Most Runners Never Get Strong (Even If They Lift), I’m breaking down exactly what’s going wrong.
Because it’s not about whether you lift—it’
329. Replay: Top 10 Biggest Myths about Weight Loss
Today on the podcast, we’re digging into something that causes a ton of confusion, frustration, and spinning your wheels…weight loss advice.
Everywhere you look, someone’s telling you what to eat, how to train, and what you’re doing wrong.
But here’s the real question…does any of that actually apply to you as a runner?
In this episode, Top 10 Biggest Myths about Weight Loss, I’m breaking down the
328. How Runners Sabotage Their Own Progress (And Don’t Even Realize It)
If you feel like you’re doing all the right things—running consistently, trying to eat better, maybe even adding some strength work—but you’re still not seeing the results you want…this episode is going to hit home.
Because here’s the truth: most runners aren’t stuck because they’re not trying hard enough.
They’re stuck because they’re unknowingly working against themselves.
And it’s subtle.
It sh
327. Spring Race Prep: What To Do (and NOT Do) Right Now
If your spring race is coming up in the next 4–6 weeks, this is where everything changes.
You’re not building fitness anymore. You’re not trying to “get in shape.”
At this point, the hay is in the barn.
What you do now is either going to sharpen you up for race day…or completely sabotage all the work you’ve already done.
And here’s the problem: most runners get this part wrong.
They start cramming
326. Build Your Plate: The Simplest Fat-Loss Framework That Works
If you’ve ever felt like nutrition is way more complicated than it should be…you’re not wrong.
Most runners are stuck trying to figure out calories, macros, meal timing, and what they “should” or “shouldn’t” be eating. And the result? Inconsistency. Frustration. And not getting the results you want.
So today, I’m stripping all of that away.
In this episode—Build Your Plate: The Simplest Fat-Loss F
325. Mental Toughness Is a Skill and Here’s How to Train It
If you’ve ever told yourself, “I just need to be more mentally tough,” but had no real idea how to actually do that…this episode is for you.
Because here’s the truth—mental toughness isn’t something you’re born with.
It’s not reserved for elite athletes or people with superhuman discipline.
It’s a skill.
And like any skill, it can be trained.
In this episode—Mental Toughness Is a Skill Here’s How
324. The Strength Deficits That Cause Most Running Injuries
Let’s talk about something most runners completely misunderstand: injuries.
Most runners think injuries are just bad luck.
Or maybe the result of running too many miles too quickly.
But in reality, most running injuries are predictable.
They’re caused by specific strength deficits that quietly undermine your running mechanics.
Weak hips.
Poor single-leg stability.
A core that can’t control rotatio
323. How to Lose Weight Without Tanking Your Running
If you’re a runner trying to lose weight, you’ve probably run into this frustrating experience: you start cutting calories, trying to “eat clean,” maybe even running more… and suddenly your runs feel terrible.
Your energy drops.
Your pace slows down.
Workouts feel harder than they should.
And sometimes you end up gaining the weight back anyway.
This happens all the time.
Runners assume the solutio
322. How to Build Unshakable Self-Trust
Today we’re talking about something that impacts every single workout, every food choice, and every goal you set—but almost nobody trains directly: self-trust.
In this episode, How to Build Unshakable Self-Trust, I’m breaking down what self-trust actually is, what it’s not, why so many runners quietly lose it, and—most importantly—how to build it back stronger than ever.
Because here’s the truth:
321. Run Faster Without Getting Fitter: The Truth About Running Economy
Today’s episode is called “Run Faster Without Getting Fitter: The Truth About Running Economy.”
Most runners think getting faster means building a bigger engine—more miles, harder workouts, better VO₂ max. And while that stuff matters, it’s not the whole story.
There’s something else that might be even more important.
Running economy.
It’s one of the most overlooked performance variables out there
320. Your Weak Links Are Slowing You Down
Today’s episode is called “Your Weak Links Are Slowing You Down” — and if running has been feeling harder than it should lately, this might be the reason why.
Most runners think the problem is fitness. Or age. Or mileage. So they run more. Push harder. Add speed work. But they ignore the small, unglamorous parts of the body that actually control everything: the ankles, the hips, and the core.
When
319. The Winter Running Survival Guide
Winter can either break your running routine—or quietly make you a stronger, smarter runner.
In this episode, The Winter Running Survival Guide, I’m breaking down how to train, eat, and think differently during the coldest months of the year.
This isn’t about pushing harder or “toughing it out.”
It’s about adapting your approach so you don’t lose momentum, fitness, or confidence when conditions ar
318. If You’re Always Struggling, You’re Doing It Wrong
If you feel like you’re constantly struggling with food…
If strength training always feels hard to stick to…
If you feel like you’re forever “trying to get back on track”…
…but somehow, your running is fine?
This episode is for you.
Today’s episode is called If You’re Always Struggling, You’re Doing It Wrong—and yeah, I know that sounds harsh.
But hear me out, because this isn’t about shaming you
317. You Can’t Rush Progress
Let me say this straight up—you can’t rush progress.
And yet, almost every runner tries.
In this episode, “You Can’t Rush Progress,” we’re talking about why fat loss, strength, and better running performance take longer than you want—but not longer than they need to.
If you’ve ever jumped from plan to plan… pushed harder when your body was already tired… or wondered why you’re doing “all the right
316. The Leaner, Stronger Runner Framework Part 3: Why Motivation Isn’t the Problem
In The Leaner, Stronger Runner Framework – Part 3: Why Motivation Isn’t the Problem (And What Actually Creates Consistency), we’re talking about the missing piece that determines whether anything you’ve learned so far actually sticks.
Most runners think they need more motivation, more discipline, or more willpower.
But if that were true, you’d already have the results you want.
The real issue isn’
315. The Leaner, Stronger Runner Framework Part 2: How Runners Should Actually Eat
In The Leaner, Stronger Runner Framework – Part 2: How Runners Should Actually Eat, we’re talking about the piece that confuses more runners than anything else: food.
Most runners think eating better means eating less, cutting out carbs completely, or just being more disciplined.
And for a while, that might seem like it’s working.
But then the hunger ramps up, recovery slows down, energy crashes,
314. The Leaner, Stronger Runner Framework Part 1: Why Running More Isn’t the Answer
If you’re a runner who feels like you’re doing everything “right” but still not getting the results you want, this episode is for you.
This is The Leaner, Stronger Runner Framework – Part 1: Why Running More Isn’t the Answer. And today, we’re going to take a hard look at one of the biggest mistakes runners make when they’re trying to lose weight and improve performance—just doing more miles and ho
313. What This Year Taught You (If You’re Willing to Look)
This episode is called “What This Year Taught You (If You’re Willing to Look)”, and it’s probably one of the most important conversations we can have right now.
Before you rush into setting new goals, new races, or another plan that promises everything will be different next year, I want you to pause.
Because if you don’t take the time to reflect on what this year actually showed you—about your ha
312. Why Starting Over Every January Never Works (And What Actually Does)
Every January, runners do the same thing. They get fired up, set big goals, promise themselves this year will be different… and a few weeks later, they’re right back where they started.
That’s why today’s episode is called “Why Starting Over Every January Never Works (And What Actually Does)”.
In this episode, I’m breaking down the real reason January motivation fades so fast, why relying on willp
311. The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane
The holidays can feel like a minefield for runners—parties, travel, family dynamics, big emotions, endless food, disrupted routines… it’s a lot.
That’s why in this week’s episode, “The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane,” I’m giving you a simple, realistic, no-nonsense plan to help you navigate the season with confidence.
This isn’t another “avoid the cookies” con
310. The Lies We Tell Ourselves About Losing Weight
Today on the podcast, we’re digging into something that every runner deals with but almost no one talks about openly: “The Lies We Tell Ourselves About Losing Weight.”
These thoughts are subtle.
They’re sneaky.
They feel reasonable.
And that’s exactly why they keep so many runners stuck.
We tell ourselves little stories like “I run so much, I should be able to eat whatever I want,” or “I’ll start
309. Functional Strength for Aging Runners: Stay Powerful for Life
In this week’s episode of the Running Lean podcast, I’m diving into a topic that becomes absolutely essential as we get older—Functional Strength for Aging Runners: Stay Powerful for Life.
If you’re a runner in your 40s, 50s, 60s, or beyond, you already know that things start to feel a little different as the years go by.
Maybe your paces slow down, maybe recovery takes longer, maybe those annoyin
308. The Hidden Ways Runners Overeat (Without Realizing It)
Today on the podcast, we’re talking about something that most runners think they understand but almost always get wrong.
It’s the subtle, sneaky stuff we do around food that feels harmless… but consistently slows our progress, stalls fat loss, and keeps us struggling more than we should.
This episode is called “The Hidden Ways Runners Overeat (Without Realizing It),” and once you hear these patter
307. The Off-Season Advantage: Build Strength and Endurance While Others Rest
This week on the podcast, I’m talking about something most runners overlook completely—the off-season.
And the truth is, if you use it the right way, it can become your biggest competitive edge.
That’s exactly what we’re getting into inside this episode, The Off-Season Advantage: Build Strength and Endurance While Others Rest.
Most runners come out of race season tired, beat up, and unsure of what
306. Understanding and Identifying Self-Sabotage
In this week’s episode of the Running Lean Podcast, I’m diving deep into a topic that affects every single one of us—Understanding and Identifying Self-Sabotage.
If you’ve ever made progress toward your running or weight loss goals, only to find yourself slipping back into old habits, this episode is going to hit home.
You’ll learn what self-sabotage actually is (and what it isn’t), how to recogni
305. What to Do When You Hit the Wall
Sometimes it’s during a marathon when your body just says “no more,” but other times, it’s just life that stops you cold.
You lose motivation, faith, or direction — and it feels like there’s no way through.
But what if the wall isn’t the end? What if it’s actually the path?
In this episode of Running Lean called “What to Do When You Hit the Wall,” I’m talking about how to face the hardest moments
304. The In-Between: What Happens After Your Big Race
You’ve crossed the finish line, achieved something incredible, and then… it’s just over.
Now what?
This week on the Running Lean podcast, I’m diving deep into The In-Between: What Happens After Your Big Race.
This is the space few runners talk about — that strange, quiet period after your big event when the structure disappears, the endorphins fade, and you’re left feeling a little lost.
In this e
303. Are You Too Focused on the Wrong Things?
Have you ever felt frustrated because the scale isn’t moving, your runs aren’t going well, or you’re just not seeing the results you want?
It’s easy to get caught up in the tiny details and feel like you’re failing.
But the truth is, if you’re doing the work—showing up, eating better, training consistently—you’re probably just too focused on the wrong things.
In this episode of the Running Lean po
302. The Strength You Can’t See
This week on the Running Lean podcast, I’m talking about something I like to call “The Strength You Can’t See.”
When we think about getting stronger as runners, we usually picture lifting weights or building bigger muscles — and while that’s definitely part of the equation, it’s not the whole story.
Some of the most important strength you can build as a runner isn’t visible at all.
It’s deep insid
301. The Fat-Adapted Recovery Formula
Recovery is the secret weapon of every successful runner — it’s where the real growth happens.
If you’re training hard but not giving your body what it needs to bounce back, you’ll end up feeling flat, sore, and maybe even burned out.
That’s why this week on the Running Lean podcast I’m sharing The Fat-Adapted Recovery Formula.
This simple, three-part approach is designed specifically for runners
300. 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer
This week marks a huge milestone for the podcast — episode 300!
To celebrate, I’m sharing something very special: 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer.
After nearly six years and 300 episodes, I’ve covered just about everything from fat-burning nutrition to strength training, endurance building, and mastering your mindset.
But the truth is, all of that bo
299. Muscle is Your Metabolic Secret Weapon
A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner.
And while running does burn some calories, it’s actually not the most efficient way to change your body composition.
The real magic happens when you build lean muscle mass.
Today, I’m going to break down exactly how muscle boosts your metabolism, increases your fat-burning
298. What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss
Zone 2 running gets talked about like it’s the magic bullet for weight loss.
It’s often labeled the “fat-burning zone,” and runners everywhere are logging easy miles expecting the pounds to just melt away.
But here’s the truth: Zone 2 training is amazing, but not for the reasons you’ve been told.
In this week’s episode of the Running Lean Podcast—What Zone 2 Running Really Does (and Doesn’t) Do fo
297. Stop Waiting to Feel Ready
So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.”
They want the timing to be perfect, their schedule to clear up, their motivation to kick in.
But here’s the truth: that day never comes.
You don’t suddenly wake up one morning feeling 100% ready to change your diet or run your best marathon.
Readiness isn’t somet
296. Getting Lean Without Going Crazy
So here’s the deal: runners are some of the fittest people on the planet, and yet so many struggle with weight.
You put in the miles, the effort, the discipline… and the scale shrugs.
Or, you train for a race and somehow gain weight. That can make you feel a little nuts.
We’re going to fix that today by walking through a sane framework: how to think about food, how to plan without feeling restrict
295. Why You’re Not Getting Stronger (Even Though You’re Lifting)
Today on the podcast I’m breaking down a hard truth a lot of runners need to hear: Why You’re Not Getting Stronger (Even Though You’re Lifting).
If you’ve been showing up, moving weight, and still not seeing results, it’s not because you’re broken—it’s because your plan isn’t sending a strong enough signal.
We’ll cover what real intensity feels like, how to progress week after week, why recovery i
294. When You Feel Like Nothing’s Working
You know what I’m talking about.
You’re doing the workouts, logging the miles, tracking your food, getting your strength sessions in… and the results?
Nowhere to be found. The scale isn’t budging. Your pace isn’t improving. Your clothes fit the same.
And you’re left wondering, “Why am I even doing this? What’s the point?”
I want to tell you something right up front — if you’ve ever felt this way,
293. Fat Loss Doesn’t Start in the Kitchen
You’ve probably heard it a million times: “Abs are made in the kitchen.”
And while nutrition definitely plays a role in fat loss, the truth is… it doesn’t start there.
In this episode of the Running Lean podcast, I’m flipping that outdated advice on its head in: Fat Loss Doesn’t Start in the Kitchen.
You’ll learn why focusing only on food is a losing strategy, and how factors like your mindset, sl
292. Why Discipline Will Always Beat Motivation
Most people think they need to feel motivated in order to eat healthy, work out, or stick to their running schedule.
But here’s the truth—motivation is fleeting.
It might get you started, but it won’t carry you through the tough days.
What you really need is discipline.
In this episode of the podcast, I’m breaking down Why Discipline Will Always Beat Motivation.
You’ll learn what each of these rea
291. Replay: Common Weight Loss Myths Debunked
There’s no shortage of advice out there about how to lose weight.
Just eat less, run more, count your calories, cut carbs, do a cleanse, go vegan, try keto—the list goes on and on.
But how much of this advice actually works?
And more importantly, how much of it works long term, especially for runners?
In this episode of the podcast, I’m digging into some of the most common—and most misunderstood—i
290. 3 Keys to Building Mental Toughness for Endurance Athletes
Mental toughness is one of the most powerful tools you can develop as a runner — and also one of the most overlooked.
Physical training is important, sure.
But if you don’t also train your mindset, you’ll keep hitting the same walls over and over again.
You’ll quit when things get hard, you’ll doubt yourself when you need confidence most, and you’ll never quite reach your true potential.
In this e
289. 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life)
Let’s be real—eating healthy can feel like a total drag sometimes, especially when all your favorite foods seem to be off-limits.
But what if I told you that you don’t have to give up everything you love in order to eat healthy, lose fat, and still feel totally satisfied?
In this episode of the Running Lean podcast, I’m sharing 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life).
Th
288. Dumb Stuff Runners Do (And What to Do Instead)
We’ve all done it—worn cotton socks on a long run, tried something new on race day, asked a Facebook group to diagnose our injury.
Runners are awesome… but we also do some pretty dumb stuff sometimes.
The good news? Every dumb mistake is just an opportunity to learn and grow.
In this episode of the Running Lean podcast, I’m laying out Dumb Stuff Runners Do (And What to Do Instead)—a light-hearted
287. How to Eat for Fat Loss Without Losing Performance
One of the biggest myths in the running world is that you can’t lose fat and keep running strong at the same time.
Well…I’m here to tell you that’s just not true.
The key is learning how to fuel your body so you burn fat efficiently and support your training and recovery.
In this episode of the Running Lean podcast, I’m breaking it all down for you in How to Eat for Fat Loss Without Losing Perform
286. How to Train Smart When It’s Stupid Hot
Summer is here, and that means the heat and humidity are officially in full swing.
If you’re training for a race or just trying to stay consistent with your running this time of year, you’ve got to adjust your approach.
Trying to run the same way you do in cooler weather can lead to frustration, fatigue, or even dangerous health issues.
In this episode of the podcast, I’m talking all about How to
285. The Top 5 Leg Strengthening Exercises for Runners
Building leg strength is one of the most effective—and most overlooked—ways to improve your running. In this episode of the podcast, I’m sharing the top 5 leg strengthening exercises for runners. These are simple, proven moves that will help you build strength, boost endurance, improve running form, and reduce your risk of injury.
You don’t need to spend hours in the gym or lift heavy weights to g
284. Overcoming Limiting Beliefs: How to Stop Arguing for Your Limitations
If you’ve ever said things like, “I can’t lose weight,” “I don’t have time,” or “I’m just not strong enough,” then you’ve experienced the power of limiting beliefs.
These are the deeply held thoughts that shape your actions—and often keep you stuck exactly where you are.
In this episode, I’m breaking down what limiting beliefs really are, how they develop, and why they’re so hard to let go of.
I’l
283. Want to Transform Your Body? Shift Your Mindset.
Struggling to lose weight even though you’re putting in the miles?
It might not be your training plan or your nutrition—it might be your mindset.
In this episode of the Running Lean Podcast, I dive into the powerful difference between a fixed mindset and a growth mindset, and how this mental shift can be the key to finally transforming your body.
You’ll learn how to catch the thoughts that a
282. Why Runners Struggle With Strength Training (And How to Fix It)
If you’re a runner, you’ve probably heard that strength training can help you run faster, stay injury-free, and perform better overall.
But knowing it’s important and actually doing it are two very different things.
In this episode, “Why Runners Struggle With Strength Training (And How to Fix It),” I’m breaking down the most common reasons runners avoid the weight room—and how to overcome each one
281. Replay: Weight Loss Is Not the Goal
Most people think the key to better health is simply losing weight.
So they set a goal, like “lose 30 pounds by August,” and go all in.
But somewhere along the way, they hit a stall, get frustrated, and often give up.
The truth is, this approach is totally backward.
In this episode of the podcast, I’m explaining why Weight Loss Is Not the Goal.
Real, lasting weight loss doesn’t come from obsessing
280. How to Fix Your Relationship with Food
Are you constantly stressing about what to eat, feeling guilty after meals, or using running to “earn” your food?
You’re not alone — and it’s time for a change.
In this week’s episode of the Running Lean Podcast, I’m diving into How to Fix Your Relationship with Food.
You’ll learn how to ditch the guilt, fuel your body the right way, and finally make peace with food — without sacrifici
279. Unlock Metabolic Flexibility: Become a Better Fat Burner and Boost Your Endurance
Want to run longer, feel stronger, and avoid hitting the wall?
Then you’ll definitely want to check out this week’s episode of the Running Lean Podcast: “Unlock Metabolic Flexibility: Become a Better Fat Burner and Boost Your Endurance.”
In this episode, I’m diving into what metabolic flexibility really means and why it’s such a powerful tool for endurance runners.
When you train your body to beco
278. The 5 Biggest Lies We Tell Ourselves About Diet and Exercise
Let’s be real—when it comes to diet and exercise, we’re all guilty of telling ourselves a few little lies.
You know the ones: “I’ll start on Monday,” or “I don’t have time,” or even “I deserve this cheat meal because I worked out today.”
These stories might sound harmless, but over time, they create major roadblocks to progress.
In today’s episode, I’m breaking down the five most common lies we te
277. Runners: Stop Trying to Lose Weight! Do This Instead.
If you’re constantly chasing the scale, thinking weight loss will make you faster or fitter, this one’s for you.
I’m flipping the script on the outdated belief that lighter always means better.
In this episode, I’ll dive into why focusing on body weight can actually hold you back—and what you should prioritize instead to boost your running performance, strength, and overall healt
276. Does Coffee Help or Hurt Your Running Performance?
Today’s podcast is all about a question that many runners have asked me: “Does coffee help or hurt your running performance?”
You probably already start your day with a cup of coffee — but are you using it to your advantage when it comes to fat loss, endurance, and strength gains?
In this episode, I’ll break down the real science behind caffeine and how it impacts runners, both positively and nega
275. How to Handle Injury or Illness the Right Way
If you’ve ever been sidelined by injury or illness, you know the frustration, fear, and doubt that come with it.
But time off doesn’t necessarily mean falling behind—it’s an opportunity to rebuild stronger, both physically and mentally.
In today’s episode, we’re diving into the mindset shifts and strategies that help runners learn how to handle injury or illness the right way.
From reframing setba
274. Taking Full Ownership of Your Results
If you’re a runner trying to lose weight but keep hitting roadblocks, I’ve got news for you—your results are 100% your responsibility.
No more blaming bad genetics, lack of time, or anything outside of your control.
The moment you take radical ownership of your actions, everything changes.
In today’s episode, Taking Full Ownership of Your Results, I’m breaking down the excuses holding you back and
273. Why Runners Should Be Lifting Heavy Weights
I hear this almost every single day from runners all over the world: “I hate strength training.”
I get it, I used to feel the same way many years ago.
I thought running 30-40 miles a week was enough to keep me strong and fit.
The cold hard truth is…it is not.
Runners, more than just about anyone else, need to be doing consistent resistance training to build a stronger muscular system from head to
272. Breaking Through Weight Loss Plateaus
Hitting a plateau or a stall in your weight loss journey is inevitable. It will happen.
The problem isn’t that you hit a plateau, the problem is how you deal with it.
Most people hit a stall and get super frustrated and give up on themselves.
This is not the preferred way of dealing with this situation, by the way.
Today on the podcast, breaking through weight loss plateaus so you can continue mak
271. Top 10 Biggest Myths about Weight Loss
There is so much information out there these days about the right and wrong way to lose weight.
Do this, not that, eat this, not that, and all these different diets and exercise routines all designed to help you lose weight.
But how accurate is all of this advice? Will following the advice of a 20-something non-runner on TikTok work for a 50-something endurance athlete? I think we all know the ans
270. The Number One Key to All Success
If you want to succeed at anything – losing weight, running a faster marathon – there is one thing you have to start doing.
This one thing is nothing you don’t already know, but no one really likes to talk about it.
In fact, it’s an incredibly simple thing to understand, but a very difficult thing to master.
This may sound overly dramatic, but I say this with all sincerity – mast
269. Replay: 5 Dieting Disasters Runners Need to Avoid
When it comes to losing weight, there are many, many approaches you can take – some of them will work while others definitely will not.
Runners especially need to be mindful of their approach to weight loss because certain methods might help you lose weight but will also impair your running performance in big ways.
In this episode of the podcast, I go over 5 dieting disasters runners need to
268. When Your Weight Loss Journey Gets Frustrating
It doesn’t matter how much weight you have to lose or how long you’ve been at it, there will eventually come a time when things will get frustrating for you.
You might experience a stall or a plateau in your weight, you might keep slipping back into old habits, you might even see the number on the scale go up…gasp!
Rest assured that all of this is a normal part of everyone’s weight loss journey an
267. 5 Training Principles All Runners Need to Know
For most runners, training is just something you do.
You find a training program, lace up your shoes, then get out there and follow the plan.
This is great and can definitely lead to awesome results, but have you ever wondered WHY these training plans are structured the way they are?
If it’s a well-designed plan then it should be following some basic training principles, and as a runner, you shoul
266. Is It Better to Run Faster or Longer?
Most of the runners I work with would like to get better at running.
Some are just getting started, others would be considered seasoned athletes.
Despite their abilities, they all share a common goal which is to improve their running performance.
But what exactly does this mean?
Should everyone who runs be training to run faster?
What about those people who just want to run longer, is that a valid
265. 3 Keys to Improve Your Running and Extend Your Life
There are many, many ways to improve your health and fitness and become a better runner.
There are countless books and podcasts that cover these topics in great detail.
This is great, but one of the problems is that there might be too much information out there on these topics.
There’s so much written and talked about that it’s hard to know what’s right, what’s not, and what will actually work for
264. Knowledge is Overrated
There is no lack of knowledge in the world we live in today.
Just about every bit of knowledge that’s ever been known to humankind is available to us in our hands, on our phones, in just a few seconds.
Yet, with all of the knowledge in the Universe literally at our fingertips, we still struggle to eat right, lose weight, or improve our running.
In this episode of the podcast, why I believe that kn
263. Why You Need to Ditch the Diet Mentality
There are so many ads and promotions these days for different diets, it’s almost overwhelming.
Everybody wants to sell you the magic pill – the easy, simple diet that will allow you to eat all the foods you love and lose all the weight you want with no work on your part and no stress whatsoever.
I get it, I’ve tried just about every diet you can imagine and I’ve learned many valuable lessons
262. Forget the New Year’s Resolutions and Do This Instead
It’s the start of a new year and lots of people are making New Year’s resolutions.
I’ve seen all kinds of posts on social media over the last few days from people saying they are going to run every single day this year to others resolving to quit drinking alcohol forever.
These are great goals to have but there are some issues with how most people go about actually achieving those goals.
Most peop
261. Replay: How Your Thinking (More Than Anything Else) Determines Your Results
When it comes to fitness, so much attention is put on your actions – what you should and shouldn’t do.
Eat this, not that. Lift this way, not that. Train like this, not that.
I’m not suggesting you shouldn’t do stuff, but I think you need to stop focusing all of your attention on actions and start paying more attention to your thinking.
It’s you thinking that determines whether you stick to
260. 10 Hard Truths About Fitness No One Is Talking About
There is a lot of information out there these days on what it means to be healthy and fit.
My social media feeds are full of health and fitness experts spouting all kinds of opinions and ideas and principles that everyone needs to follow.
But in my years of training and coaching runners on weight loss, strength, and running, I’ve found a few things that really stand out.
These 10 concepts I’m goin
259. Choose Your Hard
When it comes to accomplishing big goals, you have to expect things to get hard.
For example, losing weight takes time, and for some it can be a long and challenging road to get there.
Yes, losing weight is hard, but so is becoming more overweight and more metabolically unhealthy.
So you can choose the hard of losing weight or choose the hard of becoming sick and unhealthy.
In this episode of the
258. The Truth About Comfort Food
It’s that time of year when the days are getting shorter and colder, the holidays are upon us, and all you feel like doing is staying in and eating comfort food.
I get it. I feel this too. And just so you know, I’m not opposed to eating comfort food, but I believe there’s a right way and a wrong way to do it.
I also believe there are a lot of misconceptions about using food to comfort ourselves so
257. Replay: Handling the Holidays Like a Badass
The holidays can be a very difficult time of the year for a lot of people.
Shopping for gifts, planning social events, spending more time with family, and the added end-of-year demands at work can all lead to feeling more stressed and overwhelmed.
Not to mention the shorter days, colder temperatures, and lack of sunlight can make getting outside to exercise more challenging.
It can be very easy to
256. Why Runners Need Help Losing Weight
I’ve received a lot of comments on my social media posts over the years basically saying that if you are a runner, you shouldn’t need help losing weight.
Comments like, “If you want to lose weight, just run more”, or, “I lost all the extra weight when I did the ‘couch to 5k’ training program”, or, “If you’re a runner, you shouldn’t need to lose weight.”
The main thought behind these types of comme
255. The Shortcut to Health & Fitness Success
Everyone wants to know how to lose weight, how to get healthier, how to run faster, and how to get there as quickly as possible.
We have become a society of instant gratification, from instantly downloading any music or movie ever made, to having whatever we want delivered right to our door the very same day.
Nowadays, people have no patience for anything, especially when it comes to something lik
254. How Do I Know If I’m Self-Sabotaging?
Just about all of us will eventually engage in some type of self-sabotaging behavior.
Most of the time though, you don’t know when you’re doing it.
Self-sabotage is often confused with failure, being stuck, or even laziness.
It’s actually pretty subtle sometimes, but knowing what it looks like is the important first step in eliminating it from your life.
So in this episode of the podcast, I’
253. Lessons Learned at Marine Corps Marathon
This past weekend I had the privilege to be a part of the 49th annual Marine Corps Marathon.
Just to be clear, I did not run the race, instead, I was able to be a part of this amazing event from a very different perspective, one that most people don’t ever get to experience.
It was a very emotional experience for me.
I came away from the race feeling all the feelings and it really renewed my love
252. Practicing the Art of Discipline
When you think of discipline, what comes to mind?
For some, it conjures up images of obeying rules and doling out punishment for anyone who disobeys.
But when I think of discipline I think of training myself to do something day in and day out, usually something I don’t feel like doing.
I never think of discipline as punishment, but rather a method of achieving whatever worthwhile goal that I want
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