What story are you telling yourself before you even get to the starting line?

In this episode, Angie and Kevin talk about pre-race anxiety, the stories we create around hard runs, and how those stories can influence both our experience and our physiology. They explore how negativity and confirmation bias can cause us to look for evidence that a run is going badly before it even starts.

They also dive into research connecting pre-race anxiety and mood disturbance with changes in immune response after a marathon. Most importantly, this conversation isn't about pretending everything will be perfect. It's about creating a realistic, intentional story, understanding your stress bucket, and learning how to respond when things don't go according to plan.

Read the main study referenced in the episode here.

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04:24 – The Stories We Tell Ourselves

09:38 – How Your Brain Predicts What Will Happen

13:45 – Anxiety, Mood & Immune Response

17:28 – Understanding the Stress Bucket

25:14 – Training Your Mindset

30:45 – Anxiety Is Not the Problem

34:17 – Challenge vs. Threat

37:30 – Reality vs. Toxic Positivity

42:42 – Create Your Race Story

45:37 – “What Is True Right Now?”

50:51 – Building a Pre-Run Routine

56:05 – How Your Story Shapes Performance

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.

Breathing is something we do every moment of every day, yet most runners never give it a second thought. If you've ever found yourself gasping for air during an easy run, battling a painful side stitch, or wondering whether you're "supposed" to breathe through your nose, this episode is for you.

In this conversation, Angie and Kevin explore why breathing is one of the most overlooked skills in running—and one that can have a surprisingly big impact on how your runs feel. They explain why breathing isn't about chasing perfection or overthinking every inhale and exhale. Instead, it's about helping your body work more efficiently so running feels smoother, easier, and more sustainable.

You'll learn how your breathing influences everything from endurance and running economy to nervous system regulation and recovery. Angie also shares why learning to use your diaphragm changed her own running experience, while Kevin explains the simple techniques that helped him overcome side stitches early in his running journey. Whether you're a brand-new runner or someone who's been logging miles for years, this episode offers practical tools that can improve both your running and everyday life.

00:00 Why breathing deserves more attention in running

04:00 Research on dysfunctional breathing in endurance athletes

09:00 How breathing affects endurance, effort, recovery, and performance

12:00 Common breathing mistakes runners make

16:00 Side stitches: why they happen and what current research says

23:00 Preventing side stitches before they start

26:00 What to do when a side stitch strikes mid-run

30:00 Diaphragmatic breathing and 360-degree breathing explained

35:00 Breathing, core stability, strength training, and mobility

39:00 Nose breathing vs. mouth breathing

43:00 Step-by-step breathing drills to practice

48:00 Box breathing, 4-7-8 breathing, physiological sigh, and pursed-lip breathing

55:00 How to incorporate breathing practice into your training without overthinking it

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.

When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?

Not exactly.

In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind.

We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner.

00:48 Pushup Myth Busted

02:10 Strength vs Mass Debate

04:57 Running Economy Basics

07:17 Arm Swing Mechanics

13:02 Posture and Breathing

18:06 Spine Rotation Stress

24:11 Breathing Mobility Fixes

28:11 How Often to Lift

29:47 Sets Reps and Load

36:20 Bone Density Benefits

39:47 Push Pull Framework

40:59 Exercise 1 Dumbbell Row

42:38 Row Form Cues

43:27 Pushup Alternatives

47:01 Face Pull Posture Fix

49:34 Pulldown vs Pullup

52:14 Overhead Press Setup

56:18 Triceps Work Options

01:00:32 Pallof Press Anti Twist

01:03:16 Band Pull Aparts

01:04:39 Dead Bug Coordination

01:07:20 Farmers Carry Posture

01:09:17 Build Your Routine

01:11:16 Rotator Cuff Bonus

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.