Running Reconnected with Dr. Angie and Kevin Brown

Last week we introduced the Three I’s of change: information (knowing), implementation (doing), and integration (becoming).

But this week, I realized something was missing.

In this episode, I expand the model into the 4-I Framework by adding the most important piece: intention.

Because here’s what we see all the time — runners have plenty of information. You know easy runs should feel like a 2–3/10. You know strength training prevents injury. You know consistency matters.

But knowing isn’t the problem.

The missing link is intention — your direction, your chosen outcome, your commitment. Intention is what bridges information to action and supports real identity-level change.

Sometimes intention comes after learning something new. Other times it comes first — like deciding to run a half marathon and then seeking the right guidance. Either way, if your intention isn’t clear, you end up overwhelmed, misaligned, and relying on willpower instead of alignment.

In this episode, we’ll help you clarify what you actually want from your running and strength training — and show you how revisiting your intention is the key to sustainable, long-term growth.

If you’ve ever felt stuck between knowing and becoming, this one’s for you.

03:09 Missing Piece Intention

05:58 Defining Intention

07:45 Why Behind Workouts

11:33 Ordering the Four Is

12:51 Pathway One Example

15:35 Pathway Two Goal First

18:20 Rechecking Intention Loop

20:18 Ultras and Identity Shift

25:16 Information Culture After 40

28:25 Stop Running All Out

28:51 How Elites Train Easy

29:45 Intention Bridges Identity

31:47 Integration Builds Consistency

33:02 From Willpower to Who I Am

35:55 Journal Prompts for Intention

37:53 Enjoyment First in Lifting

43:20 Align Behavior With Goals

46:23 Avoid Information Overload

51:46 Set One Monthly Intention

53:08 Four I Framework Recap

54:11 Sustainable Change and Wrap

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.

You likely know what to do.

Strength train.
Eat more protein.

Fuel with carbs.
Run easy.
Sleep more.

So why is it still so hard to actually do those things consistently?

In this episode, we dive into the real reason knowledge alone doesn’t create change — and why lasting progress happens when habits become part of who you are, not just something you try to check off a list.

We break down the three stages every runner moves through:

Information — learning what works and feeling motivated to start
Implementation — where it gets messy, uncomfortable, and mentally heavy
Integration — when habits become automatic, identity-driven, and non-negotiable

We talk about:

• Why implementation often feels harder than expected
• How your “stress bucket” affects consistency and burnout
• The mountain switchback metaphor and why progress isn’t linear
• How friction shifts from doing the thing to not doing the thing
• Why repetition, flexibility, and nervous system regulation matter more than perfection
• The power of support and accountability when motivation fades

Together, we’re continuing to integrate strength training and higher protein intake — yes, including cottage cheese and tracking — because longevity matters more than short bursts of effort.

Because real change isn’t about doing everything perfectly.

It’s about becoming the kind of runner who takes care of their body, protects their energy, and shows up even when life is full.

Resources & Next Steps

✔ Free education & support on our podcast and social platforms
✔ The 30 Day Reset strength & mobility program
→ realliferunners.com/reset
✔ Join the Real Life Runners Team for coaching, accountability, and true integration
✔ Questions? Email [email protected]

If this episode resonated with you, share it with a running friend, leave a review on Apple Podcasts, or comment on Spotify — we love hearing what lands for you.

You don’t need more information.

You need integration.

And we’re here to help you get there.

03:16 Post Race Rhythm Update

05:19 Inspiration and Information

08:02 Dopamine Trap of Learning

16:07 From Knowledge to Action

19:01 Why New Habits Feel Hard

23:10 Switchbacks Not Scratch

27:02 Integration Teaser

27:30 Willpower vs Identity

28:12 Nonnegotiables in Practice

29:58 Flexible Training Mindset

30:52 New Habits and Default Mode

33:01 Identity Based Habits

34:22 Protein Habits and Hacks

36:25 Friction Signals Integration

41:10 Three I Framework

42:57 Stress Bucket and Burnout

47:30 Lower the Bar Build Reps

51:48 Ditch Perfection Stay Consistent

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.

If running has started to feel harder after 40—more aches and pains, lingering tightness, slower paces, low energy, or frustrating injuries—you’re not alone. In this episode, I’m breaking down the 3 essential pieces of a strong running foundation and why so many runners skip them (even the ones who are “doing all the right things”).

You’ll learn why running alone doesn’t build the foundation you need, why stretching isn’t the answer most runners think it is, and how to train in a way that helps your body feel better, move better, and run stronger—without burning out.

In this episode, we cover:

• The 3 biggest reasons runners over 40 start feeling stuck or injury-prone
• Why tightness is often a strength + control issue (not a flexibility issue)
• The 3 foundation pillars: mobility, motor control, and easy running
• Why most runners run too hard too often (and how that impacts recovery + hormones)
• The Training Pyramid: foundation first, then strength/speed, then power/intensity
• How to fit this into your week without adding “more” to your plate

Want help applying this to your own training? Join the Real Life Runners Team (birthday month special running now): yourrunningplan.com

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.

The winter olympics have returned, and if you’ve been listening to our podcast for awhile, you know we love the Olympics!

The grit. The perseverance. The stories. 

Unless you’ve been living under a rock this week, you’ve probably heard of Lindsey Vonn’s comeback.

After devastating injuries and stepping away from professional skiing for several years (her last Olympics was 8 years ago), she chose to come back…at the age of 41.

And not because it was guaranteed to end with a podium.

But because she still had something inside her that wanted to try again.

That’s what this episode is really about.

We talk about:

• What resilience actually looks like (hint: it’s not pretty or linear)
• Why a comeback doesn’t have to mean “winning”
• The courage it takes to return after injury, burnout, or disappointment
• How redefining failure can completely change your fitness journey
• Why the process is always more powerful than the outcome

As runners, athletes, and humans, we all face seasons where things don’t go the way we planned. Injuries happen. Motivation dips. Life gets messy. And sometimes we start to question whether it’s even worth trying again.

Lindsey’s story reminds us: showing up again is brave. Trying again is powerful. And your comeback doesn’t have to look like anyone else’s.

If you’ve ever felt behind, stuck, or unsure whether you still “have it” — this conversation is for you.

Because resilience isn’t about never falling.

It’s about deciding you’re not done yet.

00:15 Lindsey Vonn's Comeback Story

03:37 Lindsey Vonn's Olympic Journey

07:03 Public Reaction and Resilience

19:50 The Relentless Pursuit of Excellence

20:58 Facing the Fear of Failure

22:22 The Journey Over the Outcome

26:42 Embracing the Process

31:39 The Courage to Continue

40:01 Adjusting Goals and Embracing Change

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 solo episode, I’m taking some time to pause, reflect, and look back on 45 years of life, growth, and learning—both on and off the run. I’m sharing the lessons that have shaped me as a runner, a coach, and a human, and the shifts that continue to guide how I show up today.

I talk about how my relationship with health and fitness has evolved over the years—from wanting to be skinny to wanting to be strong, from restriction to truly fueling my body, and from chasing outcomes to learning how to enjoy the process. I share how letting go of the need to be right has opened the door to getting it right—especially when it comes to growth, grace, and self-awareness.

This episode goes deeper than training, too. I reflect on moving from a victim mindset to taking ownership of my life, from searching for an identity to choosing one, and from constantly proving myself to trusting myself. I also get honest about the things I’m still working through—procrastination, accepting support, and caring less about other people’s opinions.

If you’re in a season of transition, questioning old patterns, or feeling called to grow into a stronger, more aligned version of yourself, this episode is for you. My hope is that my reflections encourage you to pause, reflect, and give yourself permission to evolve, without needing to have it all figured out.

Come hang out with me for a real, honest conversation that feels more like a coaching session for real life.

Thanks for being here and running this journey with me.

04:08 Embracing Strength Over Skinniness

13:04 Fueling the Body with Love

18:08 Trusting the Process Over Chasing Outcomes

24:56 From Being Right to Getting It Right

29:07 Parenting and Growth Mindset

30:57 Shifting from Victim to Leader

38:11 Choosing Your Identity

43:06 Ongoing Personal Development

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.

Fear doesn’t always look obvious. Sometimes it shows up as overthinking, second-guessing, or feeling stuck and unsure of your next move. In this episode, we talk about what it really means to choose faith over fear — not just in running, but in everyday life.

Inspired by a meaningful Christmas gift with the words “Faith Over Fear,” this conversation dives into how fear can quietly impact training, consistency, and confidence. We share personal stories and coaching insights on how fear often tries to pull us out of alignment with who we are and who we’re becoming.

You’ll learn how to recognize fear when it’s disguising itself, simple tools like breath and awareness to reset your nervous system, and practical ways to move forward even when things feel uncertain.

If you’ve ever felt stuck, overwhelmed, or unsure in your running or life, this episode is a reminder that you don’t need all the answers — just the willingness to take the next step with trust and support.

00:42 Recap of Kevin's Long Haul 100 Experience

02:36 Post-Race Recovery Insights

05:48 Understanding Fear and Its Disguises

14:16 The Impact of Stress on Our Lives and Running

23:27 Overcoming Fear and Embracing Faith

26:12 Challenging the Comfort Zone

26:29 Race Reflections and Lessons Learned

28:37 Balancing Fear and Faith in Running

40:14 Parenting: Faith Over Fear

43:52 Nutrition and Health: Evolving Beliefs

46:46 Practical Steps to Overcome Fear

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 share an honest recap of Kevin’s experience at the Long Haul 100. We dive into the emotional highs and lows of race day, the challenges Kevin faced along the way, and the mix of pride and disappointment that comes with tackling a 100-mile race.

We also talk about what mattered most in the buildup and during the race—strength training, mobility, fueling, mindset, and the power of having a supportive crew. Kevin reflects on the lessons learned and how this experience will shape his future training and racing.

This is a real, unfiltered look at endurance racing and the personal growth that comes from choosing hard things.

00:53 Kevin's Race Experience and Initial Reactions

01:37 Race Results and Initial Reflections

02:46 Positives and Challenges During the Race

04:06 Mental and Physical Struggles

09:13 Training Reflections and Future Plans

17:09 Crew Dynamics and Support

23:33 Lessons Learned

43:25 Jokes and Reflections on Race Position

44:17 Struggles in the Last Loop

44:48 Aid Station Experiences

46:14 Fueling and Music Challenges

47:33 Training and Family Involvement

51:30 Mindset and Mobility

53:30 Post-Race Reflections

55:46 Dark Thoughts and Perseverance

01:09:20 Silliness and Strength

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.

Prepping for the Long Haul 100: Training, Mindset, and Fueling Strategies with Kevin

With just two days to go before toeing the line at the Long Haul 100, Kevin takes us behind the scenes of his year-long build toward a 100-mile ultra marathon. In this episode, we dive into what really went into his preparation—from how his training evolved over time, to the mindset shifts that made the biggest difference, to the fueling strategies he’s using to go the distance.

Kevin reflects on lessons learned from past ultras, the mistakes he didn’t repeat this time around, and how he’s learned to stay flexible when things don’t go according to plan (because in ultras… they never do). We also talk mental toughness, adapting in the moment, and why preparation is about more than just logging miles.

We wrap up by sharing how you can follow Kevin’s race in real time and what to expect in our post-race recap episode once the dust (and miles) settle.

00:59 Kevin's Current State and Mindset

02:23 Kevin's Ultra Marathon Journey

09:38 Training Insights and Adjustments

24:45 Balancing Training with Life

28:27 Setting Ambitious Goals

31:29 Fueling Strategy for Ultra Running

34:54 Training the Stomach for Endurance

42:27 Mindset and Race Strategy

47:39 Final Preparations and Expectations

51:19 Follow the Race Live

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.

Skinny culture is making a comeback… and honestly, it’s got me concerned. It’s not only back — it feels like it’s EVERYWHERE. And it’s not serving runners — especially women in their 40s and beyond.

In this episode of the Real Life Runners Podcast, Kevin and I have a real, honest conversation about why chasing “skinny” is holding so many runners back — from stronger runs, better recovery, and long-term health.

We dive into three powerful mindset shifts that can change how you train, fuel, and feel in your body:

• Strong over skinny — because muscle is your superpower for performance, injury prevention, and aging well
• Building over losing — shifting the focus from shrinking your body to building strength, confidence, and resilience
• Fueling over restricting — learning how proper nutrition (and even eating more!) actually supports fat loss, hormone health, and better running

If you’ve ever felt torn between wanting to be lighter and wanting to be stronger… or if old diet rules are creeping back into your running life, this episode is for you.

We talk about what actually supports sustainable running, why muscle matters more than the number on the scale, and how to move into 2026 focused on health, energy, and longevity — not deprivation.

This is your reminder:
 👉 You don’t need to be smaller to be a better runner.
 👉 You need to be strong, fueled, and supported.

Press play and let’s redefine what healthy running really looks like — together. 💪✨

01:06 New Year Reflections and Upcoming Race

01:32 Kevin's Race Preparations

05:22 Angie's New Year and New Planner 

10:59 The Skinny Culture Discussion

25:40 Owning Your Space and Voice

26:11 Building a Resilient Body

27:11 The Dangers of Rapid Weight Loss

30:17 The Importance of Muscle for Longevity

34:02 Strong Over Skinny

40:08 Fueling Over Restricting

48:49 Summing It All Up

53:14 Join the Movement

Mentioned in the podcast

Grab Angie's new favorite planner here.

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.

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.

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.