Real Life Runners with Angie and Kevin Brown

Angie and Kevin Brown
  • 5.0 (163)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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

    452: Rest, Adjust, or Push? What to Do When You’re Tired

    Ever feel tired and wonder what to do about it? With the recent shift from daylight saving time, a lot of runners are feeling the effects of disrupted sleep—and that small change can actually increase fatigue, slow reaction time, and even raise injury risk. That’s why we wanted to walk through how we think about fatigue as coaches and runners ourselves. One of the biggest things we see is that not all fatigue is the same, and learning to recognize the difference can help you make better decisions about your training. We break fatigue into three main categories and address our stoplight framework:  Normal training fatigue = Green light. This is the kind that comes with good training. Your legs might feel heavy at the start, but once you warm up and settle into the run, things start to feel better. Accumulated fatigue or stress overload = Yellow light This is when training stress combines with life stress. Poor sleep, irritability, higher resting heart rate, brain fog, and easy paces feeling harder than usual are all signs your body might need an adjustment. Red-flag fatigue = Red light  This is when your body is clearly asking you to stop. Sharp pain, illness symptoms, deep exhaustion, lingering soreness, dizziness, or severe brain fog are signs that pushing through could do more harm than good. To help runners decide what to do on days like this, we share a simple three-question filter we use ourselves: • Is this physical fatigue or nervous-system fatigue? • If I start slow, does it start to feel better? • What is the intention of today’s run? From there, the choice usually becomes clear: push through, adjust the workout, or take a full rest day. We also talk about why you almost never need to “make up” a missed workout. Trying to cram it back in usually creates more fatigue than progress. In our experience, chronic overload is far more damaging than the occasional missed run. The goal isn’t perfect training. The goal is consistent training that respects your body, especially as we get older and recovery matters more. If you’ve ever wondered whether you should rest, adjust, or push through a run, this episode will give you a simple framework to help you decide. Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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.

    54 min

  2. MAR 5

    451: The Missing I: Why Intention Changes Everything

    Last week we introduced the Three I’s of change: information (knowing), implementation (doing), and integration (becoming). But this week, I realized something was missing. In this episode, I expand the model into the 4-I Framework by adding the most important piece: intention. Because here’s what we see all the time — runners have plenty of information. You know easy runs should feel like a 2–3/10. You know strength training prevents injury. You know consistency matters. But knowing isn’t the problem. The missing link is intention — your direction, your chosen outcome, your commitment. Intention is what bridges information to action and supports real identity-level change. Sometimes intention comes after learning something new. Other times it comes first — like deciding to run a half marathon and then seeking the right guidance. Either way, if your intention isn’t clear, you end up overwhelmed, misaligned, and relying on willpower instead of alignment. In this episode, we’ll help you clarify what you actually want from your running and strength training — and show you how revisiting your intention is the key to sustainable, long-term growth. If you’ve ever felt stuck between knowing and becoming, this one’s for you. 03:09 Missing Piece Intention 05:58 Defining Intention 07:45 Why Behind Workouts 11:33 Ordering the Four Is 12:51 Pathway One Example 15:35 Pathway Two Goal First 18:20 Rechecking Intention Loop 20:18 Ultras and Identity Shift 25:16 Information Culture After 40 28:25 Stop Running All Out 28:51 How Elites Train Easy 29:45 Intention Bridges Identity 31:47 Integration Builds Consistency 33:02 From Willpower to Who I Am 35:55 Journal Prompts for Intention 37:53 Enjoyment First in Lifting 43:20 Align Behavior With Goals 46:23 Avoid Information Overload 51:46 Set One Monthly Intention 53:08 Four I Framework Recap 54:11 Sustainable Change and Wrap Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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.

    57 min

  3. FEB 26

    450: Why Information Isn’t Enough (And What Actually Creates Change)

    You likely know what to do. Strength train. Eat more protein. Fuel with carbs. Run easy. Sleep more. So why is it still so hard to actually do those things consistently? In this episode, we dive into the real reason knowledge alone doesn’t create change — and why lasting progress happens when habits become part of who you are, not just something you try to check off a list. We break down the three stages every runner moves through: Information — learning what works and feeling motivated to start Implementation — where it gets messy, uncomfortable, and mentally heavy Integration — when habits become automatic, identity-driven, and non-negotiable We talk about: Why implementation often feels harder than expectedHow your “stress bucket” affects consistency and burnoutThe mountain switchback metaphor and why progress isn’t linearHow friction shifts from doing the thing to not doing the thingWhy repetition, flexibility, and nervous system regulation matter more than perfectionThe power of support and accountability when motivation fadesTogether, we’re continuing to integrate strength training and higher protein intake — yes, including cottage cheese and tracking — because longevity matters more than short bursts of effort. Because real change isn’t about doing everything perfectly. It’s about becoming the kind of runner who takes care of their body, protects their energy, and shows up even when life is full. Resources & Next Steps ✔ Free education & support on our podcast and social platforms ✔ The 30 Day Reset strength & mobility program → realliferunners.com/reset ✔ Join the Real Life Runners Team for coaching, accountability, and true integration ✔ Questions? Email angie@realliferunners.com If this episode resonated with you, share it with a running friend, leave a review on Apple Podcasts, or comment on Spotify — we love hearing what lands for you. You don’t need more information. You need integration. And we’re here to help you get there. 03:16 Post Race Rhythm Update 05:19 Inspiration and Information 08:02 Dopamine Trap of Learning 16:07 From Knowledge to Action 19:01 Why New Habits Feel Har Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 2m

  4. FEB 19

    449: Your Running Foundation: The 3 Essentials That You Can't Ignore, Especially After 40

    If running has started to feel harder after 40—more aches and pains, lingering tightness, slower paces, low energy, or frustrating injuries—you’re not alone. In this episode, I’m breaking down the 3 essential pieces of a strong running foundation and why so many runners skip them (even the ones who are “doing all the right things”). You’ll learn why running alone doesn’t build the foundation you need, why stretching isn’t the answer most runners think it is, and how to train in a way that helps your body feel better, move better, and run stronger—without burning out. In this episode, we cover: The 3 biggest reasons runners over 40 start feeling stuck or injury-proneWhy tightness is often a strength + control issue (not a flexibility issue)The 3 foundation pillars: mobility, motor control, and easy runningWhy most runners run too hard too often (and how that impacts recovery + hormones)The Training Pyramid: foundation first, then strength/speed, then power/intensityHow to fit this into your week without adding “more” to your plateWant help applying this to your own training? Join the Real Life Runners Team (birthday month special running now): yourrunningplan.com Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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

  5. FEB 12

    448: Why Lindsey Vonn’s Comeback Wasn’t a Failure

    The winter olympics have returned, and if you’ve been listening to our podcast for awhile, you know we love the Olympics! The grit. The perseverance. The stories.  Unless you’ve been living under a rock this week, you’ve probably heard of Lindsey Vonn’s comeback. After devastating injuries and stepping away from professional skiing for several years (her last Olympics was 8 years ago), she chose to come back…at the age of 41. And not because it was guaranteed to end with a podium. But because she still had something inside her that wanted to try again. That’s what this episode is really about. We talk about: What resilience actually looks like (hint: it’s not pretty or linear)Why a comeback doesn’t have to mean “winning”The courage it takes to return after injury, burnout, or disappointmentHow redefining failure can completely change your fitness journeyWhy the process is always more powerful than the outcomeAs runners, athletes, and humans, we all face seasons where things don’t go the way we planned. Injuries happen. Motivation dips. Life gets messy. And sometimes we start to question whether it’s even worth trying again. Lindsey’s story reminds us: showing up again is brave. Trying again is powerful. And your comeback doesn’t have to look like anyone else’s. If you’ve ever felt behind, stuck, or unsure whether you still “have it” — this conversation is for you. Because resilience isn’t about never falling. It’s about deciding you’re not done yet. 00:15 Lindsey Vonn's Comeback Story 03:37 Lindsey Vonn's Olympic Journey 07:03 Public Reaction and Resilience 19:50 The Relentless Pursuit of Excellence 20:58 Facing the Fear of Failure 22:22 The Journey Over the Outcome 26:42 Embracing the Process 31:39 The Courage to Continue 40:01 Adjusting Goals and Embracing Change Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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.

    45 min

  6. FEB 5

    447: What I Know at 45 (And What I’m Still Learning)

    In this solo episode, I’m taking some time to pause, reflect, and look back on 45 years of life, growth, and learning—both on and off the run. I’m sharing the lessons that have shaped me as a runner, a coach, and a human, and the shifts that continue to guide how I show up today. I talk about how my relationship with health and fitness has evolved over the years—from wanting to be skinny to wanting to be strong, from restriction to truly fueling my body, and from chasing outcomes to learning how to enjoy the process. I share how letting go of the need to be right has opened the door to getting it right—especially when it comes to growth, grace, and self-awareness. This episode goes deeper than training, too. I reflect on moving from a victim mindset to taking ownership of my life, from searching for an identity to choosing one, and from constantly proving myself to trusting myself. I also get honest about the things I’m still working through—procrastination, accepting support, and caring less about other people’s opinions. If you’re in a season of transition, questioning old patterns, or feeling called to grow into a stronger, more aligned version of yourself, this episode is for you. My hope is that my reflections encourage you to pause, reflect, and give yourself permission to evolve, without needing to have it all figured out. Come hang out with me for a real, honest conversation that feels more like a coaching session for real life. Thanks for being here and running this journey with me. 04:08 Embracing Strength Over Skinniness 13:04 Fueling the Body with Love 18:08 Trusting the Process Over Chasing Outcomes 24:56 From Being Right to Getting It Right 29:07 Parenting and Growth Mindset 30:57 Shifting from Victim to Leader 38:11 Choosing Your Identity 43:06 Ongoing Personal Development Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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.

    58 min

  7. JAN 29

    446: Faith Over Fear

    Fear doesn’t always look obvious. Sometimes it shows up as overthinking, second-guessing, or feeling stuck and unsure of your next move. In this episode, we talk about what it really means to choose faith over fear — not just in running, but in everyday life. Inspired by a meaningful Christmas gift with the words “Faith Over Fear,” this conversation dives into how fear can quietly impact training, consistency, and confidence. We share personal stories and coaching insights on how fear often tries to pull us out of alignment with who we are and who we’re becoming. You’ll learn how to recognize fear when it’s disguising itself, simple tools like breath and awareness to reset your nervous system, and practical ways to move forward even when things feel uncertain. If you’ve ever felt stuck, overwhelmed, or unsure in your running or life, this episode is a reminder that you don’t need all the answers — just the willingness to take the next step with trust and support. 00:42 Recap of Kevin's Long Haul 100 Experience 02:36 Post-Race Recovery Insights 05:48 Understanding Fear and Its Disguises 14:16 The Impact of Stress on Our Lives and Running 23:27 Overcoming Fear and Embracing Faith 26:12 Challenging the Comfort Zone 26:29 Race Reflections and Lessons Learned 28:37 Balancing Fear and Faith in Running 40:14 Parenting: Faith Over Fear 43:52 Nutrition and Health: Evolving Beliefs 46:46 Practical Steps to Overcome Fear Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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.

    54 min

  8. JAN 22

    445: Long Haul 100 Recap - When Things Don't Go As Planned

    In this episode, we share an honest recap of Kevin’s experience at the Long Haul 100. We dive into the emotional highs and lows of race day, the challenges Kevin faced along the way, and the mix of pride and disappointment that comes with tackling a 100-mile race. We also talk about what mattered most in the buildup and during the race—strength training, mobility, fueling, mindset, and the power of having a supportive crew. Kevin reflects on the lessons learned and how this experience will shape his future training and racing. This is a real, unfiltered look at endurance racing and the personal growth that comes from choosing hard things. 00:53 Kevin's Race Experience and Initial Reactions 01:37 Race Results and Initial Reflections 02:46 Positives and Challenges During the Race 04:06 Mental and Physical Struggles 09:13 Training Reflections and Future Plans 17:09 Crew Dynamics and Support 23:33 Lessons Learned 43:25 Jokes and Reflections on Race Position 44:17 Struggles in the Last Loop 44:48 Aid Station Experiences 46:14 Fueling and Music Challenges 47:33 Training and Family Involvement 51:30 Mindset and Mobility 53:30 Post-Race Reflections 55:46 Dark Thoughts and Perseverance 01:09:20 Silliness and Strength Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you. 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 18m
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5
out of 5
163 Ratings

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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