Real Life Runners with Angie and Kevin Brown

Angie and Kevin Brown

Angie and Kevin Brown are here to help real life runners to improve their running and their life through conversations about training, mindset, nutrition, health and wellness, family, and all the crazy things that life throws at us.  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, so that you can become a physically and mentally stronger runner and achieve the goals that matter to you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Kevin is a marathoner who has been coaching runners for over a decade.  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. 

  1. 2d ago

    468: Real Life Lessons from Western States 100

    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.

    56 min

  2. Jun 25

    467: How Your Ego Is Keeping You Stuck

    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.

    1 hr

  3. Jun 18

    466: Why Asking for Help is So Hard

    In this episode, we’re sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication. That experience made us realize just how hard it can be to ask for help—even from the people we trust most. We dive into why so many runners and high achievers struggle with reaching out, whether it’s because we don’t want to be a burden, think we should be able to figure it out ourselves, or worry that asking for help makes us look weak. We also talk about when it’s time to stop pushing through, who you should actually ask for guidance, and why confidence on social media or AI-generated answers aren’t the same as real expertise and experience. If you’ve ever caught yourself thinking, “I can handle this on my own,” we think this conversation might give you a different perspective. 00:00 Why We Avoid Help 01:28 Kevin’s Back Injury 08:05 The Pants Moment 10:08 Runner Identity Trap 12:14 Miscommunication Spiral 16:52 AI and False Confidence 27:02 Why Helpers Hold Back 32:40 Why Investment Matters 33:14 Free Advice Fails 37:54 When To Ask Help 44:41 Who To Ask 45:10 Social Media Red Flags 48:54 AI Sounds Confident 49:49 Knowledge Vs Experience 55:54 Trust And 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.

    1h 5m

  4. Jun 11

    465: Carbs, Creatine, and Caffeine — What the Research Actually Says

    With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery. We break down the Three Cs: Carbohydrates, Creatine, and Caffeine. First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters. We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering. In This Episode: Why supplements should never replace the fundamentalsHow carbohydrates support performance and recoveryThe benefits of creatine for runnersHow caffeine can enhance enduranceWhen other supplements may be helpfulAvoiding the optimization trap and keeping things simple03:53 The Three Cs  09:59 Fueling During Runs 14:29 Carb Targets And Gut Training 20:16 Women Over 40 And Carbs 25:03 Adjusting Fuel To Effort 28:31 Creatine Explained 41:14 Monohydrate and Daily Dose 43:25 Caffeine Performance Basics 46:23 Dosing and GI Timing 47:33 Metabolism and Jitters 50:29 Sleep and Tolerance Tradeoffs 54:12 Race Day Caffeine Rules 56:54 Vitamin D Testing 59:34 Magnesium for Cramps 01:03:38 Omega 3 Benefits 01:05:26 Collagen Versus Protein 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.

    1h 12m

  5. Jun 4

    464: The Optimizer Trap: Is It About Health or Money?

    Have you ever found yourself wondering if you're doing enough? Should you be tracking your sleep more closely? Monitoring your glucose? Taking more supplements? Investing in another recovery tool? Finding one more way to optimize your health and performance? In today's world, it's easy to feel like there is always another metric to improve, another score to chase, and another strategy promising better results. In this episode, Kevin and I take a closer look at what happens when the pursuit of optimization starts working against us. We explore the rise of the "optimizer" identity and how many runners and health-conscious individuals are being pulled into a culture that encourages constant measurement, analysis, and self-improvement. While data can absolutely be helpful, we discuss what happens when metrics become the goal instead of a tool. We dive into how wearables, sleep scores, recovery scores, continuous glucose monitors, and other tracking technologies can sometimes create more anxiety than awareness. We also unpack concepts like orthorexia and orthosomnia—conditions where the pursuit of healthy eating or perfect sleep can actually become unhealthy. From there, we shift into one of the most talked-about sporting events of the year: the inaugural Enhanced Games in Las Vegas. Marketed as a revolutionary athletic competition where performance-enhancing drugs were permitted, the Enhanced Games generated headlines, controversy, and millions of dollars in investment. But beneath the flashy marketing and bold promises lies a much bigger story about optimization culture, shortcuts, and the business of selling peak performance. We break down what actually happened, why many of the promised outcomes failed to materialize, and what the event reveals about our modern obsession with finding the fastest path to better results. Throughout the conversation, we keep coming back to a simple truth: The basics still work. The runners who make the greatest long-term progress aren't usually the ones chasing every new biohack. They're the ones consistently sleeping well, fueling appropriately, training progressively, building strength, managing stress, and recovering intentionally. If you've ever felt overwhelmed by all the health advice, gadgets, supplements, and performance metrics competing for your attention, this episode offers a refreshing reminder that you don't need to optimize everything to become a healthier, stronger runner. 04:45 When Metrics Mislead 06:25 Orthorexia and Clean Eating 09:02 Orthosomnia and Sleep Anxiety 10:56 Fragility vs Resilience 12:52 Health Obsession Identity 15:05 Gamifying Glucose Tracking 18:40 Optimization Industry Exposed 23:47 Supplements vs Foundations 26:35 Enhanced Games Explained 31:31 Gladiators and Reality Check 33:08 Clean Athletes Win 33:59 Enhanced Games Recap 34:19 Super Suit World Record 35:29 Weightlifting Hype Fizzles 35:47 Wellness Complex Exposed 38:39 Why Athletes Underperformed 43:17 Foundation Beats Shortcuts 46:06 Recovery Tools vs Basics 49:15 Sleep Over Supplements 50:24 Metrics Without Anxiety 51:41 Marketing Tricks and Pink Tax 55:07 Mental Strength Matter 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.

    1h 5m

  6. May 28

    463: It Doesn't Look Like Anything Yet: What Building a Vanity Teaches Us About Training.

    It Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About Training Have you ever been in the middle of building something and thought, How is this ever going to come together? That’s exactly what happened when Kevin and I spent three hours putting together our 13-year-old daughter’s new vanity. Somewhere between scattered parts, a cracked panel, and a backwards drawer track, I realized… this feels a lot like training. In this episode, we share why building a strong runner isn’t about one workout or one great week. It’s about putting the right pieces together over time and trusting the process, even when progress feels invisible. We talk about: Why skipping foundational work often catches up with us laterHow base building creates support for everything elseWhy sleep, fueling, strength, mobility, and recovery are not optional extrasHow setbacks and small problems mirror the challenges that show up in trainingWhy correcting course early matters more than pushing throughLearning to trust the process, even when it doesn’t look like much is happening yetThe question I want to leave you with is: What piece of your training are you leaving out right now? Because every piece matters, and sometimes the thing you’re overlooking is the thing holding everything else together. 03:41 Unboxing The Vanity Chaos 07:21 Skipping Steps Risks 10:28 Teamwork And Coaching 13:21 Right Plan For You 20:40 Recovery And Big Rocks 26:14 Setbacks And Fixing Mistakes 29:41 Fix It Before It Breaks 34:30 Adjusting for Life Stress 35:54 Trust the Slow Progress 46:18 Overnight Success Myth 49:10 What Piece Are You Missing 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.

    53 min

  7. May 21

    462: It Can Be Two Things At Once

    Let It Be Enough: Escaping the Comparison Trap in Running and Life In episode 462 of the Real Life Runners podcast, we dive into the comparison trap and how easily runners can fall into measuring themselves against others—or even against past versions of themselves. Whether it’s pace, fitness, race results, or life circumstances, comparison often steals joy and makes us feel like what we’re doing isn’t enough. We start by discussing the Cocodona 250 and Rachel Entrekin’s incredible overall win and course record, along with the conversations it sparked around how accomplishments are measured. We explore the mindset shift of “Why not you?” and how often we place limits on ourselves before we even begin. We also reflect on seasons of transition, from graduations to changing training goals, and the reality that pride, grief, excitement, and uncertainty can all exist at the same time. Sometimes moving forward requires letting go of old expectations and embracing who you’re becoming instead of trying to recreate who you used to be. We close with reminders to trust the process, celebrate where you are, and build the future version of yourself one step at a time. 02:23 Cocodona 250 Explained 07:13 Rachel Wins Overall 08:24 Comparison Trap Debate 16:52 Why Not You Mindset 21:27 Hypotheticals and Depth 23:38 Gender Gap Nuance 24:56 Celebrate Wins Without Comparison 26:30 Graduation Seasons and Letting Go 30:53 Closed Doors New Training 35:01 Let Go to Let In 37:52 Build Who You're Becoming 39:57 Ironman Grit Over Time 46:03 Two Truths at Once 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.

    53 min

  8. May 14

    461: Stress Overload, Decision Fatigue, and Why Your Runs Feel So Hard

    Have your runs been feeling harder lately… even when your training hasn’t changed? Maybe your legs feel heavy for no obvious reason. Your motivation disappears by the end of the day. Easy runs suddenly feel exhausting. Or you find yourself overthinking every workout, nutrition choice, and race decision until your brain feels completely fried. In this episode of the Real Life Runners Podcast, Angie and Kevin unpack two major factors that runners often overlook: stress overload and decision fatigue. Because here’s the truth: your body doesn’t separate training stress from life stress. You’ll learn why stress can make runs feel harder than they should, how decision fatigue quietly drains your energy and consistency, and why this can become even more noticeable during perimenopause due to hormonal shifts and brain fog. Angie and Kevin also share a simple but powerful framework to help you reduce overwhelm, protect your energy, and make running feel lighter and more sustainable again—without needing more motivation or discipline. Inside this episode, we cover: Why your body reacts to all stress the same wayWhat decision fatigue actually is and how it affects runnersThe connection between stress, recovery, sleep, and performanceHow perimenopause can amplify mental fatigue and overwhelmWhy hard workouts and important decisions should happen earlier in the dayWhy recovery weeks and nervous system recovery matter more than you thinkHow to adjust your training during high-stress seasons without losing progressIf you’ve been feeling exhausted, unmotivated, emotionally drained, or frustrated that running suddenly feels harder than it used to, this episode will help you understand what’s really going on—and what you can do about it. Because sometimes the answer isn’t pushing harder. It’s reducing the load your body and brain are already carrying. Listen now and learn how to work with your stress instead of constantly fighting against it. 10:50 Sneaky Signs Your Body Is Overloaded 12:49 What Decision Fatigue Really Means 16:22 Race Decisions + Running Mental Load 24:44 Decision Lever One: Reduce Daily Choices 27:25 Simplifying Your Training Plan 29:08 Decision Lever Two: Timing Matters 31:36 Decision Lever Three: Build Real Recovery 32:13 What True Recovery Actually Looks Like 37:18 Why Running Suddenly Feels Harder 38:43 The Importance Of Recovery Weeks 42:49 How To Adjust Training On Stressful Days 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.

    48 min
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About

Angie and Kevin Brown are here to help real life runners to improve their running and their life through conversations about training, mindset, nutrition, health and wellness, family, and all the crazy things that life throws at us.  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, so that you can become a physically and mentally stronger runner and achieve the goals that matter to you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. Kevin is a marathoner who has been coaching runners for over a decade.  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. 

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