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.

Get in before the Team membership closes — special deal here.

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!

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.

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.

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

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 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.