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Real Life Runners with Angie and Kevin Brown — Fitness & Nutrition
Real Life Runners with Angie and Kevin Brown

This is a show to help real life runners to improve their running and their life, through conversations about training, nutrition, health and wellness, family, and all the crazy things that life throws at us. We want to live the best life we can and to help others do the same. In each episode, we will tackle topics that will make us better runners, better parents, better friends, better partners, and better people. The lessons that we learn from running can carry over into all aspects of our life, and we are here to explore those connections through current research, our experiences, and stories from real people out on the roads and trails, just like you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Kevin is a marathoner who has been coaching runners for over a decade. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Together, we want to help make running more accessible to more people, so that more people can gain the benefits of being a Real Life Runner.

Latest Episodes:

168: How to Treat and Prevent Side Stitches Nov 12, 2020

Show notes

Your run is cruising along nicely until you feel a twinge in your side. It's subtle at first but quickly builds to a sharp pain just below the ribs. You walk for a bit, but as soon as you start running, it pops right back up. The dreaded side stitch. Most runners have experienced this painfully annoying nemesis. It can show up on any type of run and just takes the fun out of the workout. In this episode, we will cover some causes, some fixes, and some big picture perspective.

Highlights of the episode

What does a side stitch mean when running?

Why does side stitch keep happening and how do I prevent this?

Can eating or running habits cause side stitches?

What causes side stitch under ribs?

What do I do when it happens?

Thanks for Listening!!

To join the RLR Training Team, click here.

To download our FREE strength guide for runners, click here.

To join the RLR Tribe, click here.

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Training plans and Coaching? Check that out here!

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.

167: Hip Stability and Mobility for Runners Nov 05, 2020

Show notes

When it comes to running, we all want to be strong and injury-resistant. The last thing we want is to be sidelined with pain or injury. We want to be able to run faster and longer and not feel limited. One way to do this is by building a strong running foundation, and we're not talking about mileage. Today, we are focusing on one of the most important joints that runners need to focus on: the hips. We cover what hip stability and mobility means and why we need both, what muscles and movements we need to have strong AND mobile hips, and what we can do on a daily or weekly basis to improve our running foundation to get stronger and prevent injury.

Highlights of the Episode

The difference between stability and mobility, and why we need each one

Importance of fluid movement in all directions and strength in all directions

Pain: The cause or the effect?

Strong muscles that can stabilize our bodies and keep us upright when we run

Most common areas of tightness in your hips

What can we do to improve hip mobility?

Thanks for Listening!!

To join the RLR Training Team, click here.

To download our FREE strength guide for runners, click here.

To join the RLR Tribe, click here.

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Training plans and Coaching? Check that out here!

Don't forget: The information in 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.

166: All-Or-Nothing to Sustainable Growth with Guy Fitzgerald Nov 03, 2020

Show notes

Today, we speak to Guy Fitzgerald, about his life and running journey: a journey from a kid with asthma, through a decade of severe addiction and 2 near-death experiences, through motocross racing, into running, out of running due to injury, through weight gain, and his current path back into running, weight loss and a healthy lifestyle.

We talk about how he is learning to move away from his all-or-nothing mentality, into a mindset of gratitude, grace, and moderation.

This is an awesome conversation - join us!

165: Listen To Your Body Oct 29, 2020

Show notes

Sometimes finding your "why" can be the difference between heading out the door or not. In this episode, we want to look more specifically about why you run any particular workout. Tuning into your body's effort levels and realizing that different runs should have different efforts and different purposes can unlock major gains in your running journey. When you become aware of the specific reason for a run, you can gain a much greater appreciation for the workouts and the effort you are putting in.

Highlights of the Episode

How does mindful running lead to improvement?

The ups and downs of effort training which brings awareness to your running

Understanding the effort levels your body can use

Setting a goal and finding your purpose

Why are you running today?

The importance of having a purpose

Thanks for Listening!!

To join the RLR Training Team, click here.

To download our FREE strength guide for runners, click here.

To join the RLR Tribe, click here.

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Training plans and Coaching? Check that out here!

Don't forget: The information in 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.

164: How To Find Consistency without Motivation Oct 22, 2020

Show notes

Most runners understand the idea of consistency and how small consistent steps can pay off with a huge reward. Major milestones are not reached overnight, and meteoric rises are usually followed by similar falls. Runners, especially long distance runners, understand the idea of grinding out for rewards. We search for the appropriate inspiration and motivation to keep training. Motivation wanes, but a deeper understanding is unflappable.

Highlights of the Episode

The 3 steps more important than motivation

Motivation will get you to start a run and may help finish a run

What it means to become a runner and living a healthy lifestyle

Running as one aspect of your overall health

The balance of pushing hard and recovery

How commitment leads to action that creates consistency and enjoyment

Building a more positive attitude towards running

Challenge of the Week: Tell us one thing you will decide to do this week to move you forward in your running journey

We all know there are countless amounts of steps we can take to improve ourselves, both in our running, our health, and our lives. What is one decision you need to make to move you forward? How can you commit to that through action? As always, share it wherever you follow us or tag us on your own page, with #rlrchallengeoftheweek.

Thanks for Listening!!

To join the RLR Training Team, click here.

To download our FREE strength guide for runners, click here.

To join the RLR Tribe, click here.

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Training plans and Coaching? Check that out here!

Don't forget: The information in 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.

163: Ask Us Anything: Listener Questions Answered Oct 15, 2020

Show notes

In this week's episode, we answer some of the questions posed to us by our listeners. Tune in to hear the answers!

Highlights of the Episode

What's the best way to keep running as I age? How do I maintain speed/pace as I age with less injuries?

How to go from walking to running

How to stop blisters

How to introduce strength training without decreasing running miles per week and not getting injuries

Challenge of the Week: Send us a question that you would like answered on the podcast!

162: Fuel Like A Runner Oct 08, 2020

Show notes

Everyone wants the secret to proper fueling during a race and the exact nutrition plan following a workout or race. While there are certain guidelines and general methods that work better than others, a major part of the picture is overall nutrition. In this episode we will highlight some details that you can take away as tips, but focus on the big picture. We also cover how nutrition, like most things in life, comes down to your mind. You are a runner, an athlete, a healthy person.

Highlights of the Episode

What does proper nutrition look like for athletes?

Foods that can help you feel better from your previous or next workout

How to balance food groups

What should you eat before, during, and after a run?

Simple carbs that can become rapid fuel

What's the ideal macro combination?

Many runners like the slogan "I run for the...."

Challenge of the Week: Post a photo of your post-run meal

161: What Is The Best Training Plan? Oct 01, 2020

Show notes

You have decided to run a race and are aiming for a new personal best. So you ask your friends what they have done for training. Then, you check out google and see what that suggests. You do the best you can to combine both pieces of information and plan out your next few months. You end up missing some days, skipping some workouts, and adding in a few different things. When you show up at the race, you are not entirely confident and as the gun fires, you take off questioning your preparation. Why do generic plans not get the results you want?

Highlights of the Episode

The importance of having a plan

What is a generic plan?

Why generic plans fail a lot of runners

What about workouts

The details of how and when is tricky and varies by the athlete

What about your running body

What about your mind

Challenge of the week:

Tell us your goal that you want to achieve before the end of the year!

Thanks for Listening!!

To join the RLR Training Team, click here.

To download our FREE strength guide for runners, click here.

To join the RLR Tribe, click here.

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Training plans and Coaching? Check that out here!

Don't forget: The information in 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.

160: How This Mindset Tool Helped One Runner To Shift and Succeed Sep 29, 2020

Show notes

We've got a special bonus episode with one of our real life runners, Shelly Bernot! Shelly shares her running journey with us, and we talk more about the idea of growth mindset.

Shelly realized that she was operating from more of a fixed mindset throughout her life, so when she shifted to a growth mindset, it opened up new possibilities and identities for her.

Today we talk more about:

What is growth mindset

How growth mindset can help us in our running journey

How it can help us in the rest of our lives

Did you hear?

The doors of our Real Life Runners Training Team are currently open this week! We are welcoming in our new teammates that are ready to run faster, longer, and stronger, set a goal, get a customized plan and coaching to support them along their journey.

If you're ready to take your running to the next level, we invite you to join the team. Sign up soon because spots are going fast! Learn more about our coaching program by clicking here.

159: How Much Does Recovery Matter? Sep 24, 2020

Show notes

I need to run faster so I will run faster. I will run farther. I will sleep less so I can fit in more. I will squeeze in the workout because that is what the calendar says. Without the workouts, the rest of my training is pointless, because this is everything or nothing. This training style sounds dedicated and powerful, but actually misses a major component of any quality plan.

Today we are talking about the often neglected aspect of our training plan: recovery. How important is recovery in our running?

Highlights of the Episode

Training requires pushing limits to break down so you can rebuild stronger

How does recovery affect you as a runner?

Sometimes doing the hard things isn't what you think

What are the benefits of proper recovery?

How much recovery do we really need?

What are the different methods of recovery?

Challenge of the week: Recovery Brag

Tell us what you did for recovery this week!

Thanks for Listening!!

To download our FREE strength guide for runners, click here.

To join the RLR Tribe, click here.

If you have a topic you would like us to talk about, please send us an email at support@realliferunners.com

Come find us on Facebook and Instagram and say hi!

Leave an honest review on iTunes. Your ratings and reviews really help and we read each one!

Subscribe on iTunes, Stitcher, Spotify, iHeartRadio, or Google Play

Interested in Training plans and Coaching? Check that out here!

Don't forget: The information in 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.

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