In this episode of the Real Life Runners podcast, we discussed the importance of binary actions in achieving various life intentions. We emphasized the need for clarity in stating intentions and then identifying and implementing binary actions that align with those intentions to ensure results. This approach can be applied across different aspects of life, including workouts, personal goals, nutrition, strength training, and overall health. We stress the importance of setting realistic goals and gradually building consistency through success, avoiding being overwhelmed by overcomplication. By answering 'did I do it?' questions with a 'yes or no', runners or anyone can experience progress and success.

00:51 Understanding the Concept of Binary Action

02:31 Applying Binary Action to Running

04:18 The Importance of Consistency in Binary Action

05:37 How to Simplify Your Goals with Binary Action

07:47 The Role of Priorities in Binary Action

10:19 Aligning Your Actions with Your Intentions

24:55 Setting Clear Intentions for Your Training Cycle

26:02 Identifying the Resources Needed for Your Goals

26:13 The Role of Strength Training in Achieving Your Goals

28:28 Overcoming Potential Roadblocks in Your Training

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 episode 348 of the Real Life Runners Podcast, we discussed the four key ingredients for achieving consistency and progress in running. We explain why each of these factors is pivotal to long-term growth and success as a runner. We also highlight the importance of nuanced, individual-specific application of these principles rather than a one-size-fits-all approach, emphasizing that running training is as much an art as it is a science. 

00:59 The Importance of Consistency and Motivation

01:28 Four Key Ingredients for Consistency

02:40 The Role of a Structured and Adaptable Plan

10:30 The Importance of Expert Guidance

26:17 The Science Behind Calorie Intake and Performance

28:11 The Importance of Evidence-Based Training

34:45 The Power of Community and Accountability in Training

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, we discussed the importance of adapting and adjusting a runner's training plan based on various factors such as missed workouts, upcoming goals, and the runner's experience. Emphasize the importance of understanding the purpose of each workout and suggest ways runners can maintain consistency in their training, even when life's unexpected events get in the way. 

We talked about different scenarios in which workouts might need to be rescheduled or skipped altogether, and explained how such decisions are influenced by the runner's priorities and the demands of their life outside of running. 

Key concepts include the importance of flexibility, consistent training, and understanding the 'why' behind each workout. We also underscore the value of having a coach to provide personalized guidance and support.

01:38 The Importance of Training Plans Made for You

02:12 The Pitfalls of Generic Training Plans

03:06 The Need for Adaptability in Training Plans

04:32 The Dangers of Over-Adjusting Your Training Plan

05:51 The Role of Consistency in Training

17:44 Adjusting Your Life to Fit Your Training

31:39 The Importance of Expert Guidance

39:36 The Role of Experience in Training Adjustments

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 episode 346 of The Real Life Runners Podcast, host Angie speaks to Lori Duesing, a member of the Real Life Runners Academy, about her inspiring journey from non-athletic kid to runner, featuring her struggle with weight, depression, and self-doubt. Lori shares her experiences of learning to slow down, listen to her body, and develop herself as a runner - all key components of the trainings she's undergone through the academy. Today, despite her initial apprehensions, Lori is a successful athlete and has managed her mental health successfully, too. Having benefited so much from coaching, she is now on the path to becoming a coach herself, aiming to assist other women in body positivity and healthy aging.

01:05 Lori's Early Life and Introduction to Running

02:27 Lori's Initial Running Journey and Challenges

04:56 Lori's Transition from Fitness to Running

06:24 Lori's Struggles with Self-Perception and Running

07:07 Lori's Return to Running and Joining a Running Group

13:07 Lori's Journey with Real Life Runners Academy

17:19 Lori's Transformation and Advice to Other Runners

Connect with Lori!

www.GetUpGirlsLife.com (launching in March)

FB community: Get Up Girls Life

Get Up Girls came from Get Up Off the Couch and lets make some changes to our life so we can live an active life by eating healthy wholesome food and getting movement and self-care into our daily habits.  

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.

Many athletes focus too much on short-term results and daily or weekly progress, often leading to a plateau or a rollercoaster of progress and regression. This week, we discuss the importance of having a vision and long-term objectives for your running journey. We highlight the significance of 'value capture', where the value of a goal tends to overshadow the reason for pursuing it. We also emphasize the concept of 'process over outcome', focusing on the steps required to reach the goal rather than just the goal itself. The podcast concludes with the importance of reverse engineering big goals into smaller steps and using 'training cycles' based on strength, mileage, speed, or maintenance to ensure continuous progress.

01:51 The Importance of Having a Long-Term Vision in Running

02:36 The Concept of Value Capture in Running

03:39 The Role of Vision in Sustainable Running

08:01 The Importance of Enjoying the Running Process

16:21 The Concept of Infinite Games in Running

23:12 The Importance of Training Cycles in Running

38:37 Conclusion: Running Your Life

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 real-life runners podcast, Dr. Tonya Olson shares her wealth of knowledge on foot care for runners, emphasizing the importance of considering individual needs, terrain, distance, and footwear.

Dr. Tonya Olson is a board-certified doctor of physical therapy who has a long history of working with runners of all disciplines. This year will be her 15th year providing footcare at the Michigan Bluff aid station at mile 55 at the Western States 100 Endurance Run. She is the co-author of the 7th edition of the book "Fixing Your Feet", and has been running ultramarathons since 2005. She has her own mobile physical therapy business based in St. Petersburg, FL, Centaur Physical Therapy. 

Dr. Olsen insists on the awareness of the foot's connection to other body parts and its role in a runner's performance. She also recommends runners be proactive to avoid injuries. Tips range from toenail care and the management of callouses to the choice of an appropriate running shoe. Dr. Olson encourages runners to seek expert advice when necessary and to be mindful of putting the right care into their feet.

If you want to connect with Dr. Tonya Olson, you can find her at the links below!

Website: www.centaurphysicaltherapy.com

Instagram: instagram.com/@tonyakolsondpt

Email: [email protected]

00:05 Importance of Foot Care for Runners

00:38 Introducing Dr. Tanya Olson

00:50 The Role of Feet in Running

01:34 Dr. Tanya Olson's Experience and Expertise

02:21 The Importance of Physical Therapy

04:57 Dr. Tanya Olson's Journey into Foot Care

05:24 The Impact of Terrain on Foot Health

07:23 The Importance of Proper Footwear

08:23 The Role of Physical Therapy in Running

11:14 The Importance of Foot Care in Ultra Running

11:58 The Impact of Footwear Choices on Running

14:21 The Importance of Considering Foot Health

26:10 The Impact of Training Conditions on Foot Health

27:33 The Importance of Proper Footwear for Runners

28:04 The Role of Community in Learning About Running

40:39 The Importance of Addressing Calluses for Runners

51:46 The Importance of Seeking Professional Help for Foot Care

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.

Understanding the Impact of Daily Movement on Your Running Performance

In this episode, we dive into the topic of how our daily activities and movement outside of running impacts our performance as runners. We discuss the detrimental effects of having a sedentary lifestyle, how daily movement can affect our bodies, and ways to incorporate more daily movement for optimal health and improved running performance. We also tackle the issue of overactivity which can lead to tiredness, soreness, and even injury. You'll get to hear firsthand experiences, and practical advice on achieving a balance between running and daily activities to become better and healthier runners.

Highlights:
02:09 The Problem with 'Checking the Box' of Exercise
03:08 The Importance of Daily Movement Beyond Running
04:20 The Consequences of Sedentary Jobs
05:30 The Impact of Seasonal Changes on Daily Movement
07:11 Understanding Total Daily Energy Expenditure (TDEE)
09:21 The Effects of Sitting on Muscle Shortening
22:39 The Impact of Neglecting Movement
24:05 The Consequences of Too Much Movement
28:15 The Balance of Work and Training
29:21 The Impact of Extra Work on Training
34:00 Practical Ways to Improve Daily Movement

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.

Have you ever felt like you're running someone else's race, chasing goals that don't quite fit? This week, we get real about the pursuit of joy in running, breaking free from the comparison trap, and tuning into your own personal happiness frequency. Just like finding that perfect radio station in a rental car, we discuss how crucial it is to listen to your own rhythm in running, rather than getting lost in the static of others' expectations.

Sometimes, the path to joy in running takes us on different routes. It's an invitation to redefine what success and fun look like to you in the world of running. Whether you're a marathon enthusiast or a weekend warrior, we encourage you to carve out your personal benchmarks for accomplishment. Remember, the joy of running is as varied and personal as your favorite vacation spot – it's all about finding what fits your life, your goals, and, most importantly, your joy. Join us on this intimate trip down the runner's lane, where every step is a celebration of your individual journey.

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.

Ever find yourself caught in the cycle of constant competition, feeling like races are the only benchmark for success in running? This episode turns the tables on that mindset, guiding runners through the art of setting impactful non-race goals. We carve out a roadmap for maintaining motivation and growth even when the race bibs are tucked away. As we peel back the layers of our running routines, we underscore the importance of acknowledging the natural progression and the sometimes necessary maintenance phases in a runner's journey. 

Sometimes maintenance is necessary, especially when facing a health issue that limits your running.  These times can be very difficult mentally, and we discuss a recent health issue Kevin is having that is limiting his training.

Lastly, get ready to flex those muscles as we highlight the significance of a 90-day strength-building cycle in your annual training plan. Not only can it pave the way for enhanced performance and longevity in the sport, but it's also your secret weapon against hitting those dreaded performance plateaus. We'll walk you through the strategy of balancing strength training with running, ensuring your regimen leads to powerful breakthroughs. Plus, we touch on the 80/20 training principle and how it can revolutionize your approach to mileage building, setting the stage for peak performance down the road. Remember, your journey doesn't end here; keep the conversation alive by sharing your stories and supporting the podcast community.

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.

What is the difference between ability and capacity?

Running is not just a physical challenge; it's a journey of the mind and spirit that demands as much mental strength as it does physical endurance. In our latest podcast episode, we explore this intricate dance between mind and body, delving into how we can break the chains of self-doubt and unleash our true potential.

We make a critical distinction between ability and capacity. These two concepts, though often used interchangeably, are vastly different in the realm of running and personal growth. Ability refers to the skills and proficiency you possess at any given moment, the result of your training and experiences up to that point. Capacity, on the other hand, is the potential within you, often untapped and boundless.

We believe that capacity is infinite; if you can dream it, there's a path to achieve it. This realization can be liberating, allowing you to dream big without the constraints of your current ability.

However, it's crucial to understand that your current ability might be limited. The key to progress is training within your ability while slowly expanding it to reach your capacity. We see many runners train above their current level, leading to injury and disappointment.

To avoid this, we discuss how to set intelligent, incremental goals that respect your body's limits while challenging you to grow.

Join us and don't forget to let us know your thoughts over on Instagram!

There's still time to join the 5 day challenge: www.realliferunners.com/challenge

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.