Running Lean

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**Running Lean**

Get leaner and get stronger so you can run faster and run longer than you ever thought possible.

Latest Episodes:

291. Replay: Common Weight Loss Myths Debunked Jul 25, 2025

Show notes

There’s no shortage of advice out there about how to lose weight.

Just eat less, run more, count your calories, cut carbs, do a cleanse, go vegan, try keto—the list goes on and on.

But how much of this advice actually works?

And more importantly, how much of it works long term, especially for runners?

In this episode of the podcast, I’m digging into some of the most common—and most misunderstood—ideas around weight loss.

We’re talking about what’s true, what’s total BS, and how to take a more realistic, sustainable approach to getting leaner and stronger.

So if you’ve ever felt confused or frustrated trying to figure out the “right” way to lose weight, you are definitely not alone.

This is Episode 291: Common Weight Loss Myths Debunked, and my goal is to help you see through the hype so you can finally start making real progress.

Apply for Coaching

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:

Get lean and strong without burning yourself out
Become fat-adapted so you burn more fat (even at rest)
Train smart, fuel right, and build unstoppable confidence

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),
Click here to apply for coaching now

Free Weight Loss Training for Runners

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:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

Why “run more, eat less” is actually sabotaging your results
The one thing most runners skip when trying to lose weight
How to fuel smart for fat loss and endurance
The mindset shifts that make your progress stick
And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 291. Replay: Common Weight Loss Myths Debunked appeared first on Running Lean with Patrick McGilvray.

290. 3 Keys to Building Mental Toughness for Endurance Athletes Jul 18, 2025

Show notes

Mental toughness is one of the most powerful tools you can develop as a runner — and also one of the most overlooked.

Physical training is important, sure.

But if you don’t also train your mindset, you’ll keep hitting the same walls over and over again.

You’ll quit when things get hard, you’ll doubt yourself when you need confidence most, and you’ll never quite reach your true potential.

In this episode of the Running Lean podcast, I’m sharing the 3 Keys to Building Mental Toughness for Endurance Athletes.

These are the exact strategies I use in my own training and with every runner I coach.

If you want to run stronger, go longer, and finally stop giving up when the going gets tough, this one’s for you.

Apply for Coaching

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:

Get lean and strong without burning yourself out
Become fat-adapted so you burn more fat (even at rest)
Train smart, fuel right, and build unstoppable confidence

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),
Click here to apply for coaching now

Free Weight Loss Training for Runners

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:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

Why “run more, eat less” is actually sabotaging your results
The one thing most runners skip when trying to lose weight
How to fuel smart for fat loss and endurance
The mindset shifts that make your progress stick
And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 290. 3 Keys to Building Mental Toughness for Endurance Athletes appeared first on Running Lean with Patrick McGilvray.

289. 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life) Jul 11, 2025

Show notes

Let’s be real—eating healthy can feel like a total drag sometimes, especially when all your favorite foods seem to be off-limits.

But what if I told you that you don’t have to give up everything you love in order to eat healthy, lose fat, and still feel totally satisfied?

In this episode of the Running Lean podcast, I’m sharing 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life).

These aren’t bland or boring substitutions either—these are low-carb, whole food alternatives that taste amazing and will actually leave you feeling full and energized.

If you’re a runner who’s been struggling to stay on track with your eating, this episode will show you that healthy eating doesn’t have to suck.

You’ll learn how to make small, sustainable changes that can lead to big results—without feeling like you’re on a sad, restrictive diet.

Apply for Coaching

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:

Get lean and strong without burning yourself out
Become fat-adapted so you burn more fat (even at rest)
Train smart, fuel right, and build unstoppable confidence

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),
Click here to apply for coaching now

Free Weight Loss Training for Runners

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:
“5 Simple Steps to Becoming a Leaner, Stronger Runner”
…and it’s packed with game-changing advice you can start using right away.

In this training, you’ll learn:

Why “run more, eat less” is actually sabotaging your results
The one thing most runners skip when trying to lose weight
How to fuel smart for fat loss and endurance
The mindset shifts that make your progress stick
And the surprising key to long-term success (hint: it’s not willpower)

If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself…
Click here to check out the free training now

The post 289. 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life) appeared first on Running Lean with Patrick McGilvray.

288. Dumb Stuff Runners Do (And What to Do Instead) Jul 04, 2025

Show notes

We’ve all done it—worn cotton socks on a long run, tried something new on race day, asked a Facebook group to diagnose our injury.

Runners are awesome… but we also do some pretty dumb stuff sometimes.

The good news? Every dumb mistake is just an opportunity to learn and grow.

In this episode of the Running Lean podcast, I’m laying out Dumb Stuff Runners Do (And What to Do Instead)—a light-hearted but brutally honest look at the common mistakes runners make that can lead to injury, burnout, or stalled progress.

No judgment here, because I’ve made most of these mistakes myself.

This is all about helping you train smarter, stay healthy, and become a stronger, more efficient runner.

If you’re ready to stop doing dumb stuff and start running with purpose, this episode is for you.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 288. Dumb Stuff Runners Do (And What to Do Instead) appeared first on Running Lean with Patrick McGilvray.

287. How to Eat for Fat Loss Without Losing Performance Jun 27, 2025

Show notes

One of the biggest myths in the running world is that you can’t lose fat and keep running strong at the same time.

Well…I’m here to tell you that’s just not true.

The key is learning how to fuel your body so you burn fat efficiently and support your training and recovery.

In this episode of the Running Lean podcast, I’m breaking it all down for you in How to Eat for Fat Loss Without Losing Performance.

You’ll learn exactly what types of foods promote fat loss (and which promote fat storage), why you don’t need all the carbs all the time, how to time your carbs around your runs for maximum fat burning, and how to hit the right calorie intake without crushing your energy.

If you want to drop fat, get leaner, and keep running strong—this one’s for you.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 287. How to Eat for Fat Loss Without Losing Performance appeared first on Running Lean with Patrick McGilvray.

286. How to Train Smart When It’s Stupid Hot Jun 20, 2025

Show notes

Summer is here, and that means the heat and humidity are officially in full swing.

If you’re training for a race or just trying to stay consistent with your running this time of year, you’ve got to adjust your approach.

Trying to run the same way you do in cooler weather can lead to frustration, fatigue, or even dangerous health issues.

In this episode of the podcast, I’m talking all about How to Train Smart When It’s Stupid Hot.

You’ll learn how running in the heat affects your performance, how to shift your mindset and expectations, how to hydrate and fuel properly, what to wear, and how to stay safe while still making progress in your training.

Plus, I’ll share why heat training can actually improve your performance for those cooler fall races.

If you want to keep running strong all summer long—this episode is for you.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 286. How to Train Smart When It’s Stupid Hot appeared first on Running Lean with Patrick McGilvray.

285. The Top 5 Leg Strengthening Exercises for Runners Jun 13, 2025

Show notes

Building leg strength is one of the most effective—and most overlooked—ways to improve your running. In this episode of the podcast, I’m sharing the top 5 leg strengthening exercises for runners. These are simple, proven moves that will help you build strength, boost endurance, improve running form, and reduce your risk of injury.

You don’t need to spend hours in the gym or lift heavy weights to get results. In fact, I’ll give you bodyweight alternatives for every single exercise so you can get started right away—no equipment required.

We’ll also talk about how often you should be doing strength workouts, how these specific exercises translate to better performance on the road or trail, and how to fit them into your existing running routine.

If you want to become a stronger, faster, more resilient runner, don’t skip this episode—The Top 5 Leg Strengthening Exercises for Runners.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 285. The Top 5 Leg Strengthening Exercises for Runners appeared first on Running Lean with Patrick McGilvray.

284. Overcoming Limiting Beliefs: How to Stop Arguing for Your Limitations Jun 06, 2025

Show notes

If you’ve ever said things like, “I can’t lose weight,” “I don’t have time,” or “I’m just not strong enough,” then you’ve experienced the power of limiting beliefs.

These are the deeply held thoughts that shape your actions—and often keep you stuck exactly where you are.

In this episode, I’m breaking down what limiting beliefs really are, how they develop, and why they’re so hard to let go of.

I’ll explain how you always act in accordance with your most dominant thoughts and how this shapes your results.

I’ll also share why my job as a coach often involves challenging these beliefs—and why people sometimes push back when I do.

If you’re ready to stop arguing for your limitations and start creating the results you really want, this episode is for you.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 284. Overcoming Limiting Beliefs: How to Stop Arguing for Your Limitations appeared first on Running Lean with Patrick McGilvray.

283. Want to Transform Your Body? Shift Your Mindset. May 30, 2025

Show notes

Struggling to lose weight even though you’re putting in the miles?

It might not be your training plan or your nutrition—it might be your mindset.

In this episode of the Running Lean Podcast, I dive into the powerful difference between a fixed mindset and a growth mindset, and how this mental shift can be the key to finally transforming your body.

You’ll learn how to catch the thoughts that are holding you back, reframe them in a way that builds confidence, and start showing up as the committed, empowered runner you want to be.

Real change starts from the inside out.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 283. Want to Transform Your Body? Shift Your Mindset. appeared first on Running Lean with Patrick McGilvray.

282. Why Runners Struggle With Strength Training (And How to Fix It) May 23, 2025

Show notes

If you’re a runner, you’ve probably heard that strength training can help you run faster, stay injury-free, and perform better overall.

But knowing it’s important and actually doing it are two very different things.

In this episode, “Why Runners Struggle With Strength Training (And How to Fix It),” I’m breaking down the most common reasons runners avoid the weight room—and how to overcome each one.

Whether you’re afraid of bulking up, confused about what exercises to do, or just can’t seem to stay consistent, this episode will give you clarity, confidence, and practical strategies to start building real strength that supports your running goals.

Strength training doesn’t have to be complicated, time-consuming, or intimidating.

It just needs to be smart, simple, and consistent.

So let’s dive into the top 10 struggles and start fixing them—one smart lift at a time.

Free Fat Loss Training for Runners

If you’re a runner and you struggle to lose fat, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose fat the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

Why running more and eating less is not an effective way to lose fat
The one thing runners don’t do when trying to lose fat
The best fuel to use to improve your endurance and your fat loss
The mindset shifts required to make these changes last for life
The surprising key to losing weight and keeping it off for good
And so much more…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 282. Why Runners Struggle With Strength Training (And How to Fix It) appeared first on Running Lean with Patrick McGilvray.