This week, we’re diving deeper—not just into outdated strategies that no longer serve us as runners over 40, but into the powerful role identity plays in our running journey.

As runners, we can define ourselves by pace, distance, or race goals. But over time, that performance-based mindset can start to feel limiting—or even discouraging. In this episode, we talk about what it means to step into a new identity: one that prioritizes long-term health, strength, and the joy of movement.

Angie and Kevin both share their own evolutions as runners, and together we offer practical tips for embracing the identity of a lifelong runner—someone who listens to their body, trains smarter, and finds meaning beyond the stopwatch. We also unpack the power of language and self-belief, and how the words we use can either reinforce old habits or help us create new ones.

If you're navigating this transition too, we invite you to reevaluate how you see yourself as a runner and align your strategies with where you are now—and where you want to go.

And don’t forget—we’ve got a free five-day running challenge starting May 12th! We’d love for you to join us.

00:58 Aging and Running: Embracing Change

01:42 Outdated Strategies and New Approaches

03:20 The Importance of Identity in Running

04:10 Personal Running Journeys

06:23 Redefining What It Means to Be a Runner

07:43 The Power of Self-Identity

12:20 Words and Identity: The Impact on Performance

19:40 Evolving as a Runner: New Identities and Strategies

24:19 Embracing the Concept of Training

25:53 Shifting from Running to Training

28:24 Training with Wisdom and Recovery

30:35 The Importance of Identity in Running

37:36 Evolving as a Lifelong Runner

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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 inspiring episode, I had the absolute pleasure of interviewing Cindi Wachholz, a 62-year-old paramedic and runner who proves that it’s never too late to chase big goals. Cindi didn’t start running until she was 59, and her story is such a powerful reminder that age is just a number.

She shared how she started with simple walk-run sessions, built consistency over time, and gradually worked her way up to finishing a half marathon—and eventually, a full marathon! Along the way, Cindi discovered the importance of proper training, good nutrition, and regular strength work.

One of the things that really stood out to me was how Cindi learned to trust the process, set realistic goals, and believe in herself—even when society’s expectations about age and fitness said otherwise. Her journey has transformed not just her physical health but her overall confidence and outlook on life.

If you’ve ever doubted whether you’re "too old" or "too out of shape" to start something new, Cindi’s story will absolutely encourage you to take that first step. No matter where you’re starting from, amazing things can happen when you stay consistent and believe in the journey!

00:53 Cindi’s Running Journey Begins

01:22 Overcoming Age Stereotypes

01:54 Becoming a Paramedic

03:55 First Steps into Running

05:18 First 5K Experience

06:48 Joining Real Life Runners

11:02 Learning About Proper Training

17:12 Overcoming Self-Doubt in Running

17:49 Inspiring Others on the Trail

18:45 Running Accomplishments and Milestones

30:09 The Importance of Strength Training

32:59 Encouraging Healthy Aging

Thanks for Listening!!

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Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.

In this solo episode of The Real Life Runners podcast, I’m diving into something so many of us struggle with after 40: why it feels harder to maintain a healthy weight, even when you’re exercising and eating right. Trust me, you’re not alone in this!

I’ll walk you through what’s really going on inside our bodies — how hormonal shifts, like drops in estrogen and progesterone, impact our metabolism and muscle mass. And more importantly, I’ll show you what we can do about it.

We’ll talk about why building muscle is key (it’s not just about losing weight anymore!), how much protein you actually need, and why proper recovery is just as important as training hard. I’ll also share how stress and nervous system regulation fit into the picture — because if we don’t manage those, it’s like swimming upstream.

I’m here to help you shift the focus from shrinking your body to building strength, energy, and vitality — because you deserve to feel powerful and alive at every age. I’ll wrap up with some practical tips you can start using today to rebuild muscle, boost your metabolism, and feel amazing again.

00:21 Understanding Metabolism Changes

01:52 Hormones and Their Impact

05:54 The Role of Stress and Cortisol

11:19 Importance of Muscle Building

16:37 Effective Training and Recovery

20:24 Shifting Focus: Strength Over Weight

22:23 Practical Tips for Building Muscle

Thanks for Listening!!

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Grab your free copy of the Running Snapshot by clicking here.

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.

In this episode, we draw an analogy between encountering a '404 Page Not Found' error on the web and hitting a plateau or decline in one's training plan, particularly for runners over 40. We discuss the changes in physiology and life circumstances that necessitate a new training approach, including changes in hormonal levels, stress management, and adjustments in workouts to reflect current fitness capabilities. We emphasize the importance of accepting these changes not as failures but as opportunities to redirect training strategies. The episode also highlights the mental shift from focusing on becoming thin to becoming strong, the need for proper nutrition, recovery, and addressing the stories we tell ourselves about our abilities and future potential. Encourage listeners to identify the 'broken links' in their training and find new paths forward.

01:44 The Frustration of Broken Links and Training Plans

02:32 Understanding the 404 Moment in Training

05:48 Adapting to Physiological and Life Changes

10:09 The Importance of Acceptance and Adaptation

15:42 Case Study: Overcoming Training Plateaus

20:44 The Role of Plateaus in Training

25:19 Training with the Right Mentality

26:04 The Importance of Recovery

27:02 Balancing Intensity and Recovery

29:27 Shifting Focus: From Thin to Strong

36:50 The Power of Stories We Tell Ourselves

37:28 Embracing New Training Methods

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!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.

Join Running Reconnected Today!

In this episode of The Real Life Runners Podcast, we’re diving into a topic that so many runners can relate to—using running as a stress relief tool, but sometimes this backfires. We’ll talk about the common mistakes runners make that can actually increase stress levels rather than relieve them. The key? Learning to reconnect with your body and adjust training to support—not strain—your system.

We’ll share the power of disconnecting from external pressures (including those ever-present phones!) and how tuning into your body can help you run stronger and feel better.

We’ll also dive into the connection between running and the nervous system, the impact of stress on training, and why this matters especially for women navigating perimenopause and menopause. Plus, we’re excited to introduce Running Reconnected—our program designed for runners over 40 who want to feel strong, capable, and energized by working with their bodies instead of against them. Stick around for a special offer to join us!

Join Running Reconnected Today for 40% off until March 31st!

00:54 Exciting News: Real Life Runners Retreat

02:31 The Importance of Disconnecting to Reconnect

07:16 Understanding Stress and the Nervous System

19:27 Men's Experience with Stress and Running

21:25 The Power of Disconnecting from Technology

23:46 The Phone Distraction Epidemic

24:01 The Importance of Silence and Stillness

24:33 Recognizing and Preventing Running Injuries

26:12 The Balance Between Disconnection and Connection

34:24 Listening to Your Body vs. Technology

36:38 Adapting Training to Life's Stresses

40:51 Introducing Running Reconnected Program

41:52 Special Offer 

Thanks for Listening!!

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

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Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.

Feeling slower despite consistent running routines is a common concern among runners over 40. This episode addresses the frustration experienced by seasoned runners who feel their performance is declining with age. Key topics include the real reasons behind this perceived slowdown—beyond just age—and actionable strategies to combat them. The discussion covers the importance of nervous system regulation, updated training strategies, the critical role of muscle maintenance, and effective fueling. Additional insights highlight the significance of polarized training, the necessity of strength and plyometric exercises, and the pitfalls of outdated high-mileage approaches. This episode is designed to help runners regain speed, strength, and enjoyment in their sport with practical advice and resources like free live workshops and membership programs.

03:35 The Importance of Strength Training

05:27 Introducing the 'Running Reconnected' Program

14:23 Outdated Training Strategies

19:44 Unmanaged Stress and Nervous System Dysregulation

20:43 Impact of Estrogen on Cortisol Levels

21:10 Understanding the Nervous System States

23:01 Personal Experiences with Stress and Health

28:22 Managing Stress and Nervous System Regulation

34:16 Optimizing Training Approaches

36:28 Fueling Your Body for Performance 

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!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.

In this episode of the podcast, we welcome Sabrina Magnan, an intuitive eating and food freedom coach, to discuss the complexities of our relationship with food and body image. Sabrina shares her personal journey from a life consumed by disordered eating and extreme dieting to one of balance and self-love. She explains the distinctions between disordered eating and eating disorders, and highlights the impact of diet culture on our perceptions of food and health. The conversation also delves into the importance of intention behind food choices and exercise. Sabrina shares insights on how reconnecting with one's body and aligning actions with personal values can lead to a more joyful and fulfilling life. We emphasize the broader impact of these changes, noting how they positively affect other areas of life, including relationships and career choices. They provide actionable advice for listeners struggling with similar issues, making it a valuable discussion for anyone looking to improve their relationship with food and exercise.

Sabrina Magnan is an intuitive eating coach who helps women overcome food obsession, binge & emotional eating and yo-yo dieting so that they can eat without guilt, anxiety or constant fear of losing control.

If you want to connect with her, you can find her at the links below! 

[email protected]

www.site.sabrinamagnan.com

https://www.instagram.com/sabrina.magnan.health/

00:39 Sabrina's Background and Mission

01:59 Understanding Disordered Eating

04:25 Diet Culture and Its Impact

06:16 Finding Balance in Nutrition and Exercise

08:53 Sabrina's Personal Journey

20:20 The Turning Point: Italy Experience

22:43 Healing and New Perspectives 

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!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.

Most runners focus on endurance and strength training—but what if explosive power was the missing piece to better running?

In this milestone 400th episode of the Real Life Runners Podcast, we’re diving into plyometrics—a powerful training tool that can help you run faster, improve efficiency, and reduce injury risk.

Many runners assume plyos are just for sprinters or elite athletes, but the truth is, every runner can benefit from adding explosive movements into their training. Whether you want to improve stride power, reduce ground contact time, or stay injury-free as you age, plyometrics could be the key.

🎧 In this episode, you’ll learn:

 ✅ What plyometrics are and why they matter for runners

 ✅ The science behind explosive movement and how it improves running efficiency

 ✅ How plyos can help runners over 40 maintain speed and strength

 ✅ The best beginner-friendly plyometric exercises for runners

 ✅ How to add plyos into your training safely and effectively

If you’ve ever felt like your stride was missing “pop” or struggled with slower ground contact times and injuries, this episode is for you! Learn how to train smarter, build power without burnout, and take your running to the next level.

Have you ever tried plyometric training? What’s your experience with it? Let’s chat! DM me or comment on Instagram—I’d love to hear from you.

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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Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.

In this episode, Dr. Angie Brown welcomes Dr. Christine Li, a psychologist and procrastination coach, to discuss the roots of procrastination and the challenges of midlife, particularly for women. Dr. Li explains how fear and self-doubt are central to procrastination and the importance of self-kindness and mindfulness in overcoming these barriers. The discussion also delves into the unique challenges faced by women in midlife, including the energy drain from juggling multiple responsibilities and the physical changes associated with aging. Dr. Li introduces her 'Reenergize Your Home' challenge, aiming to help participants declutter their homes and, by extension, their lives. The conversation is insightful, providing practical advice for runners and non-runners alike on maintaining motivation, managing stress, and staying energized through life's transitions.

Dr. Christine Li is a clinical psychologist and Procrastination Coach with over 25 years of experience. She works with women in midlife to clear their mental and physical clutter to reclaim their energy, confidence, and joy. Featured in Oprah Magazine, she specializes in breaking cycles of perfectionism, procrastination, and overwhelm—guiding women to create momentum in their lives with ease. Through her signature program Simply Productive she empowers midlife women to simplify their spaces, habits, and mindset so they can fully step into their power.

She is the host of the Make Time for Success podcast, where she shares actionable strategies on productivity, mindset shifts, and decluttering both internally and externally.

If you want to connect with her, you can find her at the links below! 

[email protected]
https://procrastinationcoach.com
https://instagram.com/procrastinationcoach
https://facebook.com/groups/procrastinationcoach

Sign up for Dr. Li's Decluttering Challenge here

00:36 Meet Dr. Christine Li: Procrastination Coach

02:40 Understanding Procrastination

02:53 The Role of Fear and Self-Doubt

04:16 Building Self-Trust and Overcoming Fear

08:12 Motivation vs. Self-Kindness

08:43 Coaching Strategies for Self-Kindness

11:47 The Importance of Kindness Over Judgment

23:32 Rewiring the Brain and Midlife Challenges

29:27 Ene

Thanks for Listening!!

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Grab your free copy of the Running Snapshot by clicking here.

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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.

Do more miles really lead to better performance? We discuss why recreational runners should not follow elite training plans, taking into account the genetic, recovery, and lifestyle differences. The episode explores the science and benefits behind polarized training, which emphasizes easy and hard training days while minimizing moderate efforts. We highlight the importance of a training plan that fits one's individual life circumstances and current goals, especially for women over 40 experiencing hormonal changes. The discussion includes the impact of polarized training on endurance and body composition and advocates for more flexible and adaptable training strategies to maintain motivation and achieve better results.

00:38 The Science Behind Polarized Training

02:35 Debunking the 'More is Better' Myth

05:08 Understanding the Risks of High Mileage

08:03 Tailoring Training Plans for Real Life Runners

25:25 The Importance of Polarized Training for Women

28:44 Adapting Your Training Plan for Optimal Results

35:09 Conclusion: Train Smarter, Not Harder 

Thanks for Listening!!

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

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Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.