Running Reconnected with Dr. Angie and Kevin Brown

Crewing an ultramarathon is so much more than handing someone water and cheering from the sidelines. Over the past few years of crewing Kevin through multiple 100-mile races, I've learned that my role isn't just to support him. It's to help him get to the finish line. That mindset completely changed the way I approach race day. In this episode, I share the lessons I've learned, the mistakes I've made, and the systems we've developed that have made every race smoother than the last.

Kevin also shares what it's like from the runner's perspective and what actually helps when you're hours into an ultramarathon and your brain is running low on energy. We talk about everything from treating aid station stops like an F1 pit stop to having the difficult conversations before race day, creating a detailed crew plan, packing for every possible scenario, and remembering that taking care of the crew is just as important as taking care of the runner. Whether you're getting ready to crew your first ultramarathon or you're the runner sending this episode to your support team, I hope these lessons help you feel more prepared and confident.

Get your Ultimate Ultramarathon Guide here!

02:05 From Scared Wife to Crew Chief

04:08 Keys 100 Lessons Learned

09:43 What Crewing Really Means

12:52 F1 Pit Stop Mindset

16:38 Crewing With Kids

20:10 Planning Starts Early

21:01 Know the Race Rules

26:42 Pre Race Crew Conversation

37:00 Build the Crew Document

39:30 Assign Roles and Checklists

42:35 Packing and Supply Runs

43:44 Crew Community Help

45:11 Nutrition Planning Backups

46:33 Hydration Strategy Gear

47:32 Clothing Foot Care

49:39 First Aid Comfort Items

53:46 Crew Self Care Logistics

55:11 Pit Stop Checklist Setup

01:01:04 Aid Station Mistakes

01:04:30 Psychology Mood Decisions

01:08:33 DNF Medical Triage

01:14:07 Crew Chief Self Care

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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.

Have you ever looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone.

In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you?

This conversation isn't just about logging more miles. It's about becoming the kind of person who's willing to embrace a big goal, trust the process, and grow through the journey. Kevin shares lessons from his own ultramarathon experience, and together we unpack the mindset, training, and lifestyle shifts that make these races possible.

Whether you're seriously considering your first ultra or you're simply looking for inspiration to tackle your next challenge, I hope this episode helps you see that you're capable of more than you might think.

Get your Ultimate Ultramarathon Guide here!

Key episode marker?

01:14 Kevin’s COVID Ultra Origin

04:18 Could You Run One

09:09 Find Your Why

13:33 Lifestyle and Process

17:23 Training Habits and Mindset

29:41 Journaling and Commitment

31:42 Training Volume Basics

35:01 Mileage Targets by Distance

35:52 Back to Back Long Runs

37:11 100 Mile Prep and Cross Training

38:22 Pacing Intro

38:45 Ultra Pacing Reality Check

40:01 Aid Stations and Gear Slowdown

42:26 Start Easy Break Into Thirds

47:08 Strength Mobility Race Durability

49:39 Fueling Targets Real Food

55:02 Hydration Sodium and Sweat Rate

59:03 Practice and Adapt on Race Day

01:02:31 Race Specific Skills Checklist

01:08:05 Mental Strength and Wrap Up 

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.

A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run.

In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process.

Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear.

00:00 Kevin’s Back Pain Story

04:03 Running Timeline After Injury

07:19 What Actually Got Injured

10:07 SI Joint Explained

13:56 Psoas and Pelvic Tilt

16:30 Squat Mechanics Breakdown

19:23 Pain Neuroscience and Perception

26:58 Fear Avoidance Trap

30:51 Treatment Plan Disclaimer

32:14 Principle One Mobility

35:08 Thoracic Spine Fixes

39:25 Breathing and Slow Rehab

42:05 Thoracic Extension Work

42:56 Foam Roller Frustration

43:50 Hip Rotation Basics

46:39 90 90 Breakthrough

50:41 Psoas Release Safety

54:41 Motor Reprogramming

01:01:56 Neutral Spine Training

01:08:02 Fixing the Squat

01:09:35 Edge of Pain Method

01:14:19 Return to Running Plan

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.

Every year, the Western States 100 captures the attention of the ultrarunning world. It's a race filled with incredible performances, heartbreaking setbacks, unforgettable comebacks, and stories of grit that go far beyond who crosses the finish line first.

But you don't have to run 100 miles (or even want to!) to learn from it.

In this episode, Kevin shares some of the biggest stories from this year's race, including course records, first-time champions, and legendary runners who didn't finish. Together, we explore what these moments reveal about running, resilience, and ourselves. Whether you're training for your first 5K, chasing a marathon PR, or simply trying to stay consistent, the lessons are surprisingly universal.

At the end of the day, racing isn't just about the clock. It's about choosing curiosity over certainty, courage over perfection, and discovering who you become when things don't go according to plan. This episode is an invitation to redefine success, embrace the unpredictable nature of running, and remember why you started in the first place.

02:01 What Is Western States

04:06 Weather and Course Challenges

05:24 Course Records Shock

08:48 DNFs and Big Lessons

11:54 Jim Walmsley DNF

17:24 Kilian Jornet Curiosity

22:11 Hans Troyer Icarus

26:37 Debrief and Hernia Story

27:49 Racing With Hernia

30:02 Curiosity Over Certainty

30:54 Winner Comeback Story

32:31 Adam Peterman Rebuild

36:44 Molly Seidel Grit

39:38 Why Finish Matters

43:42 Long Haul Lessons

45:44 Bronco Billy Redefines

50:28 John Kelly Perspective

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.

In this episode, we revisit our recent conversation about asking for help—including Kevin’s week of dealing with back pain and uncover what we believe is often the real thing holding most runners back: ego. Not the loud, boastful kind, but the quieter version that shows up as perfectionism, independence, caution, or the fear of looking like we don’t have it all figured out.

We share a simple framework for recognizing how ego can stop us from starting, succeeding, and learning. Along the way, we talk about hesitating to sign up for races, resisting coaching, running easy days too hard, comparing ourselves to others, struggling to adapt as life changes, and making excuses instead of learning from setbacks.

Through personal stories and coaching experiences—including a lesson Kevin learned while relearning how to squat after his back injury—we invite you to notice where ego might be keeping you stuck so you can let go of proving yourself and focus on growing instead.

03:38 Ego Disguises Explained

06:02 Ego Loves Identity Stories

07:20 Framework Ego Blocks Starting

09:15 Race Fear And Attention

18:16 Training Pyramid Foundation

21:30 Putting Yourself Out There

25:10 You Are Not Results

26:55 Ego Stops Success Easy Runs

30:39 Honesty With Your Coach

33:53 Ego In Goal Setting

34:44 Refusing To Adapt

38:33 Competition And Comparison

40:09 Excuses Vs Learning

49:49 Ego As A Lawyer

52:16 Squat Story Ego Check

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.

In this episode, we’re sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication.

That experience made us realize just how hard it can be to ask for help—even from the people we trust most.

We dive into why so many runners and high achievers struggle with reaching out, whether it’s because we don’t want to be a burden, think we should be able to figure it out ourselves, or worry that asking for help makes us look weak. We also talk about when it’s time to stop pushing through, who you should actually ask for guidance, and why confidence on social media or AI-generated answers aren’t the same as real expertise and experience.

If you’ve ever caught yourself thinking, “I can handle this on my own,” we think this conversation might give you a different perspective.

00:00 Why We Avoid Help

01:28 Kevin’s Back Injury

08:05 The Pants Moment

10:08 Runner Identity Trap

12:14 Miscommunication Spiral

16:52 AI and False Confidence

27:02 Why Helpers Hold Back

32:40 Why Investment Matters

33:14 Free Advice Fails

37:54 When To Ask Help

44:41 Who To Ask

45:10 Social Media Red Flags

48:54 AI Sounds Confident

49:49 Knowledge Vs Experience

55:54 Trust And Perspective

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.

With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery.

We break down the Three Cs: Carbohydrates, Creatine, and Caffeine.

First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters.

We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering.

In This Episode:

• Why supplements should never replace the fundamentals
• How carbohydrates support performance and recovery
• The benefits of creatine for runners
• How caffeine can enhance endurance
• When other supplements may be helpful
• Avoiding the optimization trap and keeping things simple

03:53 The Three Cs 

09:59 Fueling During Runs

14:29 Carb Targets And Gut Training

20:16 Women Over 40 And Carbs

25:03 Adjusting Fuel To Effort

28:31 Creatine Explained

41:14 Monohydrate and Daily Dose

43:25 Caffeine Performance Basics

46:23 Dosing and GI Timing

47:33 Metabolism and Jitters

50:29 Sleep and Tolerance Tradeoffs

54:12 Race Day Caffeine Rules

56:54 Vitamin D Testing

59:34 Magnesium for Cramps

01:03:38 Omega 3 Benefits

01:05:26 Collagen Versus Protein

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.

Have you ever found yourself wondering if you're doing enough?

Should you be tracking your sleep more closely? Monitoring your glucose? Taking more supplements? Investing in another recovery tool? Finding one more way to optimize your health and performance?

In today's world, it's easy to feel like there is always another metric to improve, another score to chase, and another strategy promising better results.

In this episode, Kevin and I take a closer look at what happens when the pursuit of optimization starts working against us.

We explore the rise of the "optimizer" identity and how many runners and health-conscious individuals are being pulled into a culture that encourages constant measurement, analysis, and self-improvement. While data can absolutely be helpful, we discuss what happens when metrics become the goal instead of a tool.

We dive into how wearables, sleep scores, recovery scores, continuous glucose monitors, and other tracking technologies can sometimes create more anxiety than awareness. We also unpack concepts like orthorexia and orthosomnia—conditions where the pursuit of healthy eating or perfect sleep can actually become unhealthy.

From there, we shift into one of the most talked-about sporting events of the year: the inaugural Enhanced Games in Las Vegas.

Marketed as a revolutionary athletic competition where performance-enhancing drugs were permitted, the Enhanced Games generated headlines, controversy, and millions of dollars in investment. But beneath the flashy marketing and bold promises lies a much bigger story about optimization culture, shortcuts, and the business of selling peak performance.

We break down what actually happened, why many of the promised outcomes failed to materialize, and what the event reveals about our modern obsession with finding the fastest path to better results.

Throughout the conversation, we keep coming back to a simple truth:

The basics still work.

The runners who make the greatest long-term progress aren't usually the ones chasing every new biohack. They're the ones consistently sleeping well, fueling appropriately, training progressively, building strength, managing stress, and recovering intentionally.

If you've ever felt overwhelmed by all the health advice, gadgets, supplements, and performance metrics competing for your attention, this episode offers a refreshing reminder that you don't need to optimize everything to become a healthier, stronger runner.

04:45 When Metrics Mislead

06:25 Orthorexia and Clean Eating

09:02 Orthosomnia and Sleep Anxiety

10:56 Fragility vs Resilience

12:52 Health Obsession Identity

15:05 Gamifying Glucose Tracking

18:40 Optimization Industry Exposed

23:47 Supplements vs Foundations

26:35 Enhanced Games Explained

31:31 Gladiators and Reality Check

33:08 Clean Athletes Win

33:59 Enhanced Games Recap

34:19 Super Suit World Record

35:29 Weightlifting Hype Fizzles

35:47 Wellness Complex Exposed

38:39 Why Athletes Underperformed

43:17 Foundation Beats Shortcuts

46:06 Recovery Tools vs Basics

49:15 Sleep Over Supplements

50:24 Metrics Without Anxiety

51:41 Marketing Tricks and Pink Tax

55:07 Mental Strength Matter

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.

It Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About Training

Have you ever been in the middle of building something and thought, How is this ever going to come together? That’s exactly what happened when Kevin and I spent three hours putting together our 13-year-old daughter’s new vanity. Somewhere between scattered parts, a cracked panel, and a backwards drawer track, I realized… this feels a lot like training.

In this episode, we share why building a strong runner isn’t about one workout or one great week. It’s about putting the right pieces together over time and trusting the process, even when progress feels invisible.

We talk about:

• Why skipping foundational work often catches up with us later
• How base building creates support for everything else
• Why sleep, fueling, strength, mobility, and recovery are not optional extras
• How setbacks and small problems mirror the challenges that show up in training
• Why correcting course early matters more than pushing through
• Learning to trust the process, even when it doesn’t look like much is happening yet

The question I want to leave you with is:

What piece of your training are you leaving out right now?

Because every piece matters, and sometimes the thing you’re overlooking is the thing holding everything else together.

03:41 Unboxing The Vanity Chaos

07:21 Skipping Steps Risks

10:28 Teamwork And Coaching

13:21 Right Plan For You

20:40 Recovery And Big Rocks

26:14 Setbacks And Fixing Mistakes

29:41 Fix It Before It Breaks

34:30 Adjusting for Life Stress

35:54 Trust the Slow Progress

46:18 Overnight Success Myth

49:10 What Piece Are You Missing

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.

Let It Be Enough: Escaping the Comparison Trap in Running and Life

In episode 462 of the Real Life Runners podcast, we dive into the comparison trap and how easily runners can fall into measuring themselves against others—or even against past versions of themselves. Whether it’s pace, fitness, race results, or life circumstances, comparison often steals joy and makes us feel like what we’re doing isn’t enough.

We start by discussing the Cocodona 250 and Rachel Entrekin’s incredible overall win and course record, along with the conversations it sparked around how accomplishments are measured. We explore the mindset shift of “Why not you?” and how often we place limits on ourselves before we even begin.

We also reflect on seasons of transition, from graduations to changing training goals, and the reality that pride, grief, excitement, and uncertainty can all exist at the same time. Sometimes moving forward requires letting go of old expectations and embracing who you’re becoming instead of trying to recreate who you used to be.

We close with reminders to trust the process, celebrate where you are, and build the future version of yourself one step at a time.

02:23 Cocodona 250 Explained

07:13 Rachel Wins Overall

08:24 Comparison Trap Debate

16:52 Why Not You Mindset

21:27 Hypotheticals and Depth

23:38 Gender Gap Nuance

24:56 Celebrate Wins Without Comparison

26:30 Graduation Seasons and Letting Go

30:53 Closed Doors New Training

35:01 Let Go to Let In

37:52 Build Who You're Becoming

39:57 Ironman Grit Over Time

46:03 Two Truths at Once

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.