Running Lean

Recovery is the secret weapon of every successful runner — it’s where the real growth happens.

If you’re training hard but not giving your body what it needs to bounce back, you’ll end up feeling flat, sore, and maybe even burned out.

That’s why this week on the Running Lean podcast I’m sharing The Fat-Adapted Recovery Formula.

This simple, three-part approach is designed specifically for runners who follow a low-carb or fat-adapted lifestyle.

You’ll learn why protein is the #1 nutrient for muscle repair, why electrolytes are critical for performance even when it’s not hot outside, and how carbs can actually help you recover when used strategically.

If you want to keep running strong and avoid the dreaded post-run crash, you don’t want to miss this one.

Tune in and discover how to make recovery your new superpower.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 301. The Fat-Adapted Recovery Formula appeared first on Running Lean with Patrick McGilvray.

This week marks a huge milestone for the podcast — episode 300!

To celebrate, I’m sharing something very special: 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer.

After nearly six years and 300 episodes, I’ve covered just about everything from fat-burning nutrition to strength training, endurance building, and mastering your mindset.

But the truth is, all of that boils down to a handful of timeless principles.

These aren’t quick fixes or hacks.

They’re the core truths every runner needs to live by.

These are the principles that will guide you to becoming the strongest, leanest, most resilient version of yourself — and keep you running well for life.

So, in honor of episode 300, I’m laying it all out for you.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 300. 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer appeared first on Running Lean with Patrick McGilvray.

A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner.

And while running does burn some calories, it’s actually not the most efficient way to change your body composition.

The real magic happens when you build lean muscle mass.

Today, I’m going to break down exactly how muscle boosts your metabolism, increases your fat-burning potential, improves your running economy, and helps you stay lean for life.

By the end of this episode, you’re going to have a whole new appreciation for your muscles—and hopefully some motivation to start strength training if you haven’t already.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 299. Muscle is Your Metabolic Secret Weapon appeared first on Running Lean with Patrick McGilvray.

Zone 2 running gets talked about like it’s the magic bullet for weight loss.

It’s often labeled the “fat-burning zone,” and runners everywhere are logging easy miles expecting the pounds to just melt away.

But here’s the truth: Zone 2 training is amazing, but not for the reasons you’ve been told.

In this week’s episode of the Running Lean Podcast—What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss—I’m breaking down the myths, clarifying the physiology, and explaining what Zone 2 actually does for your endurance, your metabolism, and your ability to tap into fat as fuel.

I’ll also clear up what it doesn’t do—especially when it comes to changing your body composition.

If you’ve ever wondered whether Zone 2 is really the key to fat loss, or if those easy runs are worth your time, you won’t want to miss this one.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 298. What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss appeared first on Running Lean with Patrick McGilvray.

So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.”

They want the timing to be perfect, their schedule to clear up, their motivation to kick in.

But here’s the truth: that day never comes.

You don’t suddenly wake up one morning feeling 100% ready to change your diet or run your best marathon.

Readiness isn’t something you wait for—it’s something you create through action.

Every small step you take, even if it’s messy or imperfect, builds confidence and momentum.

In this episode of Running Lean—“Stop Waiting to Feel Ready”—I’m breaking down why waiting keeps you stuck, why imperfect action is the key to progress, and how you can finally stop stalling and start moving toward your goals today.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 297. Stop Waiting to Feel Ready appeared first on Running Lean with Patrick McGilvray.

So here’s the deal: runners are some of the fittest people on the planet, and yet so many struggle with weight.

You put in the miles, the effort, the discipline… and the scale shrugs.

Or, you train for a race and somehow gain weight. That can make you feel a little nuts.

We’re going to fix that today by walking through a sane framework: how to think about food, how to plan without feeling restricted, and how to make decisions that help you get leaner and enjoy your life.

I’ll tell you exactly what to focus on—what levers move the needle—without dumping all the tactical minutiae on you.

That tactical stuff is what I do with clients one-on-one.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 296. Getting Lean Without Going Crazy appeared first on Running Lean with Patrick McGilvray.

Today on the podcast I’m breaking down a hard truth a lot of runners need to hear: Why You’re Not Getting Stronger (Even Though You’re Lifting).

If you’ve been showing up, moving weight, and still not seeing results, it’s not because you’re broken—it’s because your plan isn’t sending a strong enough signal.

We’ll cover what real intensity feels like, how to progress week after week, why recovery is the secret sauce you keep skipping, and how to choose the right lifts for your goals.

You’ll leave with a simple, runner-friendly template and clear steps to course-correct fast.

Stronger running demands stronger muscles, but strength doesn’t happen by accident—it happens by design.

Dial in the signal, respect recovery, and watch your numbers climb while your miles feel easier.

Let’s fix the gaps, build real strength, and make your next eight weeks the most productive you’ve had in the gym to date.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 295. Why You’re Not Getting Stronger (Even Though You’re Lifting) appeared first on Running Lean with Patrick McGilvray.

You know what I’m talking about.

You’re doing the workouts, logging the miles, tracking your food, getting your strength sessions in… and the results?

Nowhere to be found. The scale isn’t budging. Your pace isn’t improving. Your clothes fit the same.

And you’re left wondering, “Why am I even doing this? What’s the point?”

I want to tell you something right up front — if you’ve ever felt this way, you’re not broken, you’re not weak, and you’re definitely not alone.

This happens to everyone.

And while it’s frustrating, it can actually be one of the most powerful turning points in your journey… if you know how to handle it.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 294. When You Feel Like Nothing’s Working appeared first on Running Lean with Patrick McGilvray.

You’ve probably heard it a million times: “Abs are made in the kitchen.”

And while nutrition definitely plays a role in fat loss, the truth is… it doesn’t start there.

In this episode of the Running Lean podcast, I’m flipping that outdated advice on its head in: Fat Loss Doesn’t Start in the Kitchen.

You’ll learn why focusing only on food is a losing strategy, and how factors like your mindset, sleep quality, stress levels, and training approach all have a massive impact on your ability to lose fat—and keep it off.

So if you’re stuck in the cycle of eating less and running more but still not seeing results, it might be time to take a different approach.

This is the stuff nobody’s talking about when it comes to fat loss…and it changes everything.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 293. Fat Loss Doesn’t Start in the Kitchen appeared first on Running Lean with Patrick McGilvray.

Most people think they need to feel motivated in order to eat healthy, work out, or stick to their running schedule.

But here’s the truth—motivation is fleeting.

It might get you started, but it won’t carry you through the tough days.

What you really need is discipline.

In this episode of the podcast, I’m breaking down Why Discipline Will Always Beat Motivation.

You’ll learn what each of these really means, how they apply to weight loss and improving your health and fitness, and how to stop relying on motivation and start building real, lasting discipline instead.

I’ll also clear up some common myths about both motivation and discipline, and give you practical tips to help you stay consistent even when you don’t feel like it.

If you’ve been struggling to stick with your healthy habits, this episode will help you shift your mindset—and get results that last.

Ready to stop guessing and start getting results?

If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need.

I’ll help you:

This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it.

If you’re ready to finally reach your weight loss and running goals (and stay there),

Want to lose weight without giving up running or starving yourself?

I’ve got you.

I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good.

It’s called:

In this training, you’ll learn:

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…

The post 292. Why Discipline Will Always Beat Motivation appeared first on Running Lean with Patrick McGilvray.