As a new year begins, it’s natural to feel the pull to set big goals for what’s ahead. In this episode, we’re diving into why so many New Year’s resolutions don’t last—and more importantly, how to set goals for 2026 that actually stick.

We talk about the difference between outcome goals (like hitting a race time or distance) and process goals—the daily and weekly actions that truly move the needle. Because results don’t come from willpower alone… they come from consistency, and consistency comes from goals that fit your real life.

From there, we explore something we see all the time with runners: setting goals that don’t align with who you are right now. When your goals clash with your identity, your nervous system, or your season of life, they often create pressure, burnout, or that familiar “I just can’t stick with this” feeling. We share why identity-based goals matter—and how shifting the way you see yourself as a runner can completely change the way you show up.

We also talk honestly about extreme goals and all-or-nothing thinking—why going “all in” sounds motivating but often backfires. Instead, we encourage building goals that allow for flexibility, grace, and trust—especially when life inevitably throws curveballs.

Throughout the episode, we share real-life examples from our own journeys, stories from runners we coach, and a few lighthearted moments (because yes, goal-setting doesn’t have to be so serious). We also touch on the often-overlooked role of the nervous system—how feeling safe, supported, and regulated is a key part of creating sustainable habits.

If you’re heading into 2026 wanting to feel more grounded, consistent, and confident in your running (and your life), this episode will help you shift away from pressure-driven resolutions and toward small, meaningful steps that actually last.

Because big goals aren’t built in January…

They’re built in the everyday choices you make, over and over again.

If you want support as you chase big goals this year, check out the Real Life Runners Team — we’re here to guide you and support you to get there!

🎧 Tune in and let’s set goals that work with you—not against you.

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

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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.

On this special Christmas Day episode of the Real Life Runners Podcast (Episode 441), we slow things down and explore a different side of running — one that goes far beyond pace, mileage, or goals.

Today’s conversation invites you to see running as a spiritual practice — a space for reflection, waiting, preparation, and renewal. Drawing inspiration from spiritual traditions like Advent, we talk about what it means to trust the process, honor seasons of growth (and rest), and show up with intention, not just in running, but in life.

We share personal reflections on how discipline can become a form of devotion, how movement can reconnect us to our bodies, and why some of the most meaningful progress happens when we stop forcing and start listening. Whether you view spirituality through a faith-based lens or simply as a deeper connection to yourself, this episode offers a gentle reminder: your body is wise, your journey matters, and you don’t have to rush to become who you’re meant to be.

As you move through the holiday season — and into whatever comes next — we hope this conversation encourages you to run with presence, trust where you are, and step forward with courage and compassion for yourself.

00:16 Spirituality and Running

01:49 Running as a Higher Practice

06:00 Advent and Running

08:51 Trusting the Process

17:33 Discipline as Devotion

27:22 Body as a Gift

29:43 Unlocking Your Body's Potential

30:21 Shifting Perspectives on Fitness

31:48 The Infinite Game of Health and Fitness

34:04 Embracing Numerology and Spirituality

35:48 The Symbolism of Years and Traditions

39:31 Reflecting on Life's Transitions

46:15 Running as a Devotional Practice

47:03 Meditation and Presence in Running

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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

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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.

As runners, it’s so easy to look back on a year and immediately zoom in on what didn’t go as planned — the missed runs, the injuries, the goals we didn’t hit. In this episode, we slow things down and invite you into a different kind of reflection — one rooted in curiosity, compassion, and growth rather than judgment.

We guide you through a thoughtful process to reflect on your year in running, helping you notice both the visible wins and the quieter moments that shaped you along the way. Instead of asking, “Was this a good year or a bad year?” we explore more meaningful questions like:
What supported you? What challenged you? What did your body and mind teach you?

You’ll be prompted with reflective questions designed to help you:

• Celebrate the wins you might be overlooking
• Learn from setbacks without attaching shame or frustration
• Recognize patterns in your training, recovery, and mindset
• Understand what truly helped you stay consistent (and what didn’t)

We also talk about the importance of separating who you are as a runner from any single race, pace, or performance — and how identity-based intentions can create more sustainable motivation and joy moving forward.

This episode isn’t about setting rigid goals or forcing a fresh start. It’s about integration — taking the lessons from this year and carrying them forward in a way that feels supportive, intentional, and aligned with the runner you want to continue becoming.

If you’ve ever felt stuck, disappointed, or unsure about how to move into a new season of running, this conversation will help you reflect with clarity, confidence, and self-trust.

🎧 Tune in, grab a notebook (or go for an easy run), and let’s reflect — together.

02:10 Acknowledging Emotions and Comparisons

02:59 The Impact of Aging on Running Performance

04:40 The Role of Judgment in Running

07:51 Reflection vs. Judgment

11:38 Mental Load and Its Effects on Performance

17:25 Integrating Reflection into Future Training

22:30 Consistency and Success in Running

24:14 Guided Reflection Questions for Runners

24:41 Reflecting on a Challenging Year

26:03 Adapting Training for Age and Health

27:00 Learning from Personal Experiences

32:16 Effective Trainin

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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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 week’s episode, I had the absolute pleasure of sitting down with Dr. Kate Edwards, a physical therapist with more than 15 years of experience and someone who brings so much compassion and clarity to the running community. From the very beginning, I knew this conversation would resonate deeply with runners who struggle with identity, injury, stress, or the constant pressure to “do it all.”

Kate shares how her journey into running medicine was shaped not only by her clinical background but also by her own experiences navigating significant health challenges. That perspective gives her a rare depth of understanding — one that so many runners will feel seen and supported by.

We spend a lot of time talking about athletic identity, because it’s something I see runners wrestle with every single day. It’s so easy for running to become the biggest part of who we are… until something shifts. Injury, life changes, burnout, or even a tough training cycle can shake that identity. Kate and I dig into why building a more balanced sense of self not only supports your emotional well-being but also plays a major role in injury prevention and longevity in the sport.

We also explore the true complexity of running injuries, RED-S, stress, fueling (especially for female runners), and why understanding yourself as a whole human — not just an athlete — is essential for long-term health. Kate does an incredible job unpacking these topics in a way that feels both empowering and practical, giving runners a clearer picture of how their body, mind, and lifestyle all fit together.

If you’ve ever felt “less than” when you’re not running your best, or if you’re craving a more sustainable, joyful relationship with your training, this conversation is absolutely for you.

Connect with Dr. Kate Edwards:
https://www.fastbananas.com/
https://www.instagram.com/katemihevcedwards/

05:22 The Importance of Athletic Identity

12:01 The Impact of Injury on Identity

13:41 Finding New Outlets and Coping Strategies

23:00 Understanding Running Injuries

26:30 The Role of Physical Therapists

28:13 Stress and Its Impact on Runners

35:51 Understanding Relative Energy Deficiency in Sp

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

December has a way of shining a spotlight on our default habits. With holiday schedules, travel, celebrations, and a million extra to-dos, it’s easy to feel like your running routine gets thrown off track. But here’s what you might not realize: December doesn’t break your consistency— it simply reveals the defaults you fall back on when life gets full.

In this episode, we talk about how to shift those defaults so you can stay connected to your identity as a runner, even in the busiest season of the year.

You’ll hear us dive into:

• Consistency over performance — December isn’t about PRs; it’s about showing up in small, doable ways.
• Minimum viable dose training — How to keep your body and nervous system supported with simple, intentional movement.
• Adopting new, supportive habits — So you don’t feel like you’re “starting over” in January.
• Simplifying your routine — Letting go of perfection and choosing what matters most.
• Small wins to build momentum — Because they count (and add up).
• Guidance for January racers — How to stay focused without overwhelming yourself.
  
  

This is your reminder to give yourself grace, move with intention, and stay rooted in the identity of “I’m a runner,” even when the month gets busy.

Tune in and let’s make December work for you, not against you.

01:18 The Challenge of December for Runners

02:59 Maintaining Consistency Amidst Chaos

03:41 Reframing December: Protecting Momentum

06:07 The Impact of Stress and Routine Disruption

12:08 Overcoming All or Nothing Thinking

15:46 Shifting Focus: From Performance to Consistency

17:44 Minimum Viable Dose Training

21:01 The Intentional Mile Challenge

22:11 The Benefits of Outdoor Exercise

23:12 Maintaining Routine and Identity

24:11 Always Something: Alternatives to Running

25:47 Consistency and Its Long-Term Benefits

29:02 Training Through December: Practical Tips

33:52 Preparing for a Race in December

39:27 Setting Intentions and Practical Takeaways

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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

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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.

This week’s episode is all about something we all need a little more of—gratitude, grounding, and giving ourselves grace through the holidays.

With Thanksgiving right around the corner, we’re diving into simple, practical ways you can weave gratitude into your running and daily life. Not in a “force yourself to be grateful” kind of way, but in a gentle, real, “let’s slow down and notice what’s good” way. From a 30-second pre-run gratitude pause to a post-run cool-down chat with yourself, these tiny practices can completely shift your mindset, your training, and honestly… how you feel about your body.

We also talk openly about something many runners struggle with but don’t always discuss—holiday food anxiety. The pressure, the comments, the guilt, the urge to “earn your food”… we’re not doing that this year. I walk you through how to approach holiday meals with more compassion, less fear, and a lot more presence so you can actually enjoy the season without feeling like you’re betraying your goals or your body.

And because consistency can get tough this time of year, we share strategies to help you stay connected to your training without feeling rigid or overwhelmed. Spoiler: flexibility and grace are part of the plan.

We also introduce our brand-new 30-Day Running Reset inside the new RLR app, built to help you rebuild your foundation, reconnect with your body, and fit running, strength, and mobility into real life—even during the busiest season. The app makes it easy, doable, and supportive, so you don’t have to figure things out alone.

As always, we close with a huge dose of gratitude for you—our community. You’re the reason this podcast continues to grow, and it means the world when you leave a review or share the show with another runner who might need it.

Take a breath, take a moment, and let’s step into this holiday season grounded and grateful—together.

01:28 The Power of Gratitude

06:19 Gratitude in Running

13:45 Thanksgiving Food Anxiety

22:09 Reprogramming Your Relationship with Food

22:27 Fueling Your Body for Performance

24:32 The Myth of Ketogenic Diets for Athletes

25:39 Enjoying Holiday Meals Without Guilt

27:55 Training Through the Holiday Season

33:49 Maintaining Consistency and Identity as a Runner

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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

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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.

Training Single-Leg Control for Better Running

In this week’s episode, we’re diving into something I talk about with runners every single day: your hips. If you’ve ever wondered why certain niggles keep showing up, why your gait feels “off,” or why your stride doesn’t feel as smooth as it should, this episode is for you.

Although many people think of running as a two-legged sport, it is actually a one-legged activity repeated thousands of times. Every step is a single-leg balance, stability, and power moment. So if your hips aren’t pulling their weight, you’ll feel it. For many runners, especially as you move into your 40s and beyond, hip weakness becomes one of the biggest contributors to gait inefficiencies and overuse injuries.

In this episode, we break down:

• Why hip strength and control are foundational for efficient, pain-free running
• How single-leg stability impacts everything from cadence to stride mechanics
• The surprising ways hip weakness shows up in your gait (sometimes in places you wouldn’t expect!)
• Personal stories from our own “aha” moments—when we finally connected the dots between hip strength and better running
• Simple assessments you can do at home to understand your hip control
• Key exercises that build strength, stability, coordination, and power—all levels welcome
• Why runners over 40 should prioritize this even more (hint: it’s not just about strength—it’s about longevity)

We wrap up the conversation with actionable steps you can start using today to feel more stable, more powerful, and more confident on the run. Because when your hips show up, everything in your running feels better, and your everyday movement does, too.

If you’ve been skipping your strength work or unsure where to start, this episode will give you the clarity and motivation to take the next right step.

Tune in and let’s get those hips working for you, not against you!

00:51 The Importance of Hip Strength in Running

01:12 Personal Stories and Experiences

01:49 Understanding the Role of Hips in Running Mechanics

07:15 Kevin's Journey and Hip Strengthening Exercises

09:20 Common Running Issues and Hip Weakness

22:59 Understanding Pelvic Drop and Lateral Trunk Lean

23:43 Compensations and Ov

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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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 week’s episode, Kevin and I dive into something that so many runners (especially my fellow Type A personalities!) will relate to — the paradox of control.

As runners, we love our plans, our paces, our structure. Control helps us stay consistent and push toward our goals. But when that need for control starts to take over, it can also lead to stress, frustration, and even burnout — both on the run and in life.

We open up about some personal experiences — from remodeling our bathroom (hello, chaos!) to grieving the loss of our sweet pet — and how those moments reminded us that not everything can or should be controlled. Sometimes, the best growth happens when we learn to let go and allow space for life (and training) to unfold.

In this episode, we talk about:
 🏃‍♀️ How control can be both your superpower and your stumbling block
 🧠 Why surrendering doesn’t mean giving up — it means trusting the process
 💡 The mindset shift that helps you find freedom and flow in your running
 📓 A journaling prompt to reflect on where you might need to take more control… or where it’s time to let go

If this resonates, we’d love for you to take a few minutes to reflect and share your insights with us — or bring them to your next run and see what comes up.

🎧 Tune in now and let’s explore what it really means to find balance between holding on and letting go.

00:00 Introduction to the Paradox of Control

09:35 Cross Country Team and Control

12:34 Understanding Control and the Nervous System

19:33 Effort, Consistency, and Mindset

28:51 Shifting Belief Systems

30:50 Grace and Patience with a New Dog

33:03 Uncontrollable Factors in Running

36:06 Hormonal Influences and Control

40:05 Structured Flexibility in Training

42:31 Balancing Control and Surrender

52:03 Invitation to the Real Life Runners Team

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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

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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 final episode of our recovery series, we’re diving into one of the most overlooked — yet absolutely essential — parts of recovery: your nervous system.

So often, runners think recovery is just about foam rolling, stretching, and getting enough sleep. But real recovery goes deeper. It’s about helping your body and mind shift out of “go mode” and into a state where true repair can happen.

Here’s what we cover in this episode:
 🧠 Your nervous system’s role in recovery – How your body’s “fight or flight” and “rest and repair” modes affect how well you bounce back from training.
 🍎 The nutrition connection – Why fueling with enough protein and carbohydrates isn’t just about energy — it’s about giving your body what it needs to rebuild stronger.
 😩 The stress factor – How life stress impacts your running recovery (and why you can’t separate the two).
 💨 Tools to calm your system – Simple, actionable techniques like intentional breathing, gentle movement, and mindfulness to help you tap into your parasympathetic system and recover more efficiently.
 💤 Recovery as a lifestyle – How nutrition, stress management, and quality sleep work together to support your performance, prevent burnout, and keep you running strong for years to come.

Recovery isn’t just what you do after your run — it’s how you live in between the miles.

🎧 Tune in to learn how to work with your nervous system, not against it, so you can train smarter, recover faster, and run stronger — for the long run.

01:40 The Role of the Nervous System in Recovery

03:12 Nutrition: The Foundation of Recovery

08:29 The Importance of Protein and Carbohydrates

10:29 Understanding Low Energy Availability

18:02 Stress Management for Optimal Recovery

25:46 Breathing Techniques for Recovery

28:59 The Critical Role of Sleep

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

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

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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.

This week on the Real Life Runners Podcast, we’re continuing our recovery series by diving into the tools that everyone seems to be talking about — cold plunges, saunas, compression gear, massage guns, and more.

There’s a lot of hype out there, but what actually works? 🤔
 In this episode, we break down the science behind these popular recovery methods — how they affect your body, when to use them, and when they might actually get in the way of your progress.

We’ll talk about:
Cold therapy — how ice baths and cold plunges can help reduce soreness and inflammation, but also why you might not want to use them after every workout.
Heat and saunas — the surprising benefits of using heat for long-term adaptation and overall recovery.
Compression tools — do those sleeves and boots really work, and how can they improve circulation and perceived recovery?
Massage and self-massage — the benefits of touch, relaxation, and nervous system regulation (and why this one might be more powerful than you think).

And of course, we’ll remind you that no tool — no matter how fancy or expensive — can replace the foundations of recovery: sleep, nutrition, and managing stress.

By the end of this episode, you’ll know how to use these recovery tools strategically to support your running, not sabotage your adaptations.

🎧 Tune in to learn how to make recovery work smarter for you, so you can run stronger, stay healthy, and keep loving the run!

02:53 Exploring Recovery Modalities

05:49 Cold Therapy: Benefits and Drawbacks

14:46 Heat Therapy: How It Works

19:57 Compression Therapy: What You Need to Know

25:29 Massage Therapy: Myths and Facts

30:12 Choosing the Right Recovery Tool

33:49 Common Recovery Mistakes

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

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

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

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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.