Built For The Long Run

Coach Kristina B.
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If you are a runner over 30 who is tired of the 'injury-rehab-repeat' cycle and you're ready to finally audit your 'Grey Zone' training to hit those PRs—you are in the right place. And if you are a woman navigating the midlife shift, realizing that the workouts and nutrition that worked in your 20s are now leaving you exhausted and frustrated—I’m here to help you build a new blueprint. Through my work at KB Healthy and Fit, I help women bridge the gap between effort and results. We’re moving past the 'eat less, run more' era and into the era of metabolic health, mechanical durability, and physiological structure. Whether you’re chasing a marathon finish line or just trying to reclaim your energy and body composition in midlife, this podcast is your guide to becoming the strongest, most resilient version of yourself.

  1. 2D AGO

    Your Fall Marathon Depends On Your Recovery Now

    Most runners think fall marathon training starts in July — but the truth is, it starts the moment you finish your spring race. In this episode, I break down what actually happens to your body during a long‑distance race, why recovery takes so much longer than you think, and how the 4–6 weeks after your marathon determine everything about your fall training cycle. We talk about the real physiological stress of race day — the muscle damage, the fuel depletion, the hydration crash, the nervous system overload — and why your body can’t just slam on the brakes and instantly switch into recovery mode. Then we get into the part runners never hear enough: how to rebuild safely, intentionally, and in a way that sets you up for your strongest, healthiest fall marathon yet. If you’ve ever felt stuck in the injury cycle, frustrated by déjà vu training seasons, or confused about why your body doesn’t bounce back the way you expect, this episode will make you feel seen, understood, and supported. Your fall marathon starts now — with how you recover, how you rebuild, and how you respect the body that just carried you across a finish line.

    14 min

  2. APR 24

    The Identity Shift - When you're mind and body stop speaking the same language

    Do you struggle with the 'Morning Hobble'? Does it feel like your competitive brain is speaking a language your midlife body no longer understands? Coach Kristina B addresses the betrayal many former athletes feel when their old training routines stop working and start causing injury. We discuss 'Relative Power,' the 'Estrogen Shield,' and why midlife athletes need to stop training for volume and start training for structural integrity. It’s time to stop grieving who you 'used to be' and start maintaining the high-performance chassis you have today. You aren't fading; you're just upgrading.

    10 min

  3. APR 17

    The Illusion of Control & The Metabolic Cost of Worry

    You can’t micromanage the wind into submission. For the high-performing midlife woman, micromanagement is a survival skill at home and work, but on race week, it’s a clinical liability. Coach Kristina B discusses the 'Metabolic Event' of worry—how pre-race anxiety leaks your glycogen stores, taxes your cortisol, and red-lines your nervous system before you even hit the start line. Learn how to audit your 'Stress Bucket' and shift from 'Manager Mode' to 'Athlete Mode' so you can stop leaking energy and start commanding your performance.

    10 min

  4. APR 12

    The Taper is a Clinical Intervention

    If you think the taper is just 'taking a break,' you’ve already lost the mental game of your race. In this episode, Coach Kristina B (BSN, BS Sports Medicine) breaks down why the taper is a high-stakes clinical requirement, not an emotional choice. We dive into the science of 'lead legs,' why the scale creeps up (and why that's a good thing), and the reality of the endorphin withdrawal that leaves midlife runners moody and doubting their fitness. Stop 'grinding' through your recovery and start executing the protocol that ensures your muscles are repaired and your fuel tank is full for mile 26.2.

    9 min

  5. FEB 13

    Glutes - The Runners Secret Weapon

    Your glutes are the powerhouse muscles that can completely change how running feels — from smoother strides to stronger hills to better form when fatigue hits. In this episode, KB breaks down why glutes matter, how to wake them up, and how to strengthen them so they actually show up in your running. You’ll learn the difference between activation and strength, how glutes protect you from common injuries, and the simple cues that help you run more efficiently. A practical, science‑backed, easy‑to‑listen‑to episode from a coach who knows midlife runners inside and out.

    16 min

  6. FEB 5

    Training FOMO, Rest Day Anxiety, and Trusting Your Own Path

    In this episode, we dig into the quiet pressure so many athletes feel but rarely talk about — the anxiety that shows up when you see others training harder, longer, or differently than you. From streak culture to double sessions to high‑mileage marathon plans, it’s easy to feel like you’re falling behind. I share my own struggles with comparison, why rest feels so emotionally uncomfortable, and how to stay grounded in the training your body actually needs. If you’ve ever questioned whether you’re “doing enough,” this one’s for you.

    15 min

  7. JAN 30

    I finished a book - sometime after 2am

    Midlife insomnia is real — and it’s not your fault. In this episode, Kristina explains the physiology behind those random 2 AM wakeups, why they can come in waves, and how to care for your body and energy the next day. If you’ve ever stared at the ceiling wondering what’s happening to your sleep, this episode brings clarity, validation, and actionable support.

    22 min

  8. JAN 21

    Midlife Running: Your Best Years Yet

    Aging doesn’t mean slowing down — it means training smarter. In this episode, KB breaks down what actually changes in your 40s and 50s, why your body responds differently, and how to adjust your training so you can run stronger, recover better, and feel more powerful than ever. If you’re a midlife runner who wants clarity, confidence, and a smarter path forward, this episode is your roadmap.

    14 min
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About

If you are a runner over 30 who is tired of the 'injury-rehab-repeat' cycle and you're ready to finally audit your 'Grey Zone' training to hit those PRs—you are in the right place. And if you are a woman navigating the midlife shift, realizing that the workouts and nutrition that worked in your 20s are now leaving you exhausted and frustrated—I’m here to help you build a new blueprint. Through my work at KB Healthy and Fit, I help women bridge the gap between effort and results. We’re moving past the 'eat less, run more' era and into the era of metabolic health, mechanical durability, and physiological structure. Whether you’re chasing a marathon finish line or just trying to reclaim your energy and body composition in midlife, this podcast is your guide to becoming the strongest, most resilient version of yourself.

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