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. 6D AGO

    444: Kevin's Running 100 Miles...Again - Return to the Long Haul 100

    Prepping for the Long Haul 100: Training, Mindset, and Fueling Strategies with Kevin With just two days to go before toeing the line at the Long Haul 100, Kevin takes us behind the scenes of his year-long build toward a 100-mile ultra marathon. In this episode, we dive into what really went into his preparation—from how his training evolved over time, to the mindset shifts that made the biggest difference, to the fueling strategies he’s using to go the distance. Kevin reflects on lessons learned from past ultras, the mistakes he didn’t repeat this time around, and how he’s learned to stay flexible when things don’t go according to plan (because in ultras… they never do). We also talk mental toughness, adapting in the moment, and why preparation is about more than just logging miles. We wrap up by sharing how you can follow Kevin’s race in real time and what to expect in our post-race recap episode once the dust (and miles) settle. 00:59 Kevin's Current State and Mindset 02:23 Kevin's Ultra Marathon Journey 09:38 Training Insights and Adjustments 24:45 Balancing Training with Life 28:27 Setting Ambitious Goals 31:29 Fueling Strategy for Ultra Running 34:54 Training the Stomach for Endurance 42:27 Mindset and Race Strategy 47:39 Final Preparations and Expectations 51:19 Follow the Race Live 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

  2. JAN 8

    443: Skinny Is Back...And It's Not A Good Thing: 3 Mindset Shifts for Women Runners in 2026

    Skinny culture is making a comeback… and honestly, it’s got me concerned. It’s not only back — it feels like it’s EVERYWHERE. And it’s not serving runners — especially women in their 40s and beyond. In this episode of the Real Life Runners Podcast, Kevin and I have a real, honest conversation about why chasing “skinny” is holding so many runners back — from stronger runs, better recovery, and long-term health. We dive into three powerful mindset shifts that can change how you train, fuel, and feel in your body: Strong over skinny — because muscle is your superpower for performance, injury prevention, and aging wellBuilding over losing — shifting the focus from shrinking your body to building strength, confidence, and resilienceFueling over restricting — learning how proper nutrition (and even eating more!) actually supports fat loss, hormone health, and better runningIf you’ve ever felt torn between wanting to be lighter and wanting to be stronger… or if old diet rules are creeping back into your running life, this episode is for you. We talk about what actually supports sustainable running, why muscle matters more than the number on the scale, and how to move into 2026 focused on health, energy, and longevity — not deprivation. This is your reminder:  👉 You don’t need to be smaller to be a better runner.  👉 You need to be strong, fueled, and supported. Press play and let’s redefine what healthy running really looks like — together. 💪✨ 01:06 New Year Reflections and Upcoming Race 01:32 Kevin's Race Preparations 05:22 Angie's New Year and New Planner  10:59 The Skinny Culture Discussion 25:40 Owning Your Space and Voice 26:11 Building a Resilient Body 27:11 The Dangers of Rapid Weight Loss 30:17 The Importance of Muscle for Longevity 34:02 Strong Over Skinny 40:08 Fueling Over Restricting 48:49 Summing It All Up 53:14 Join the Movement Mentioned in the podcast Grab Angie's new favorite planner here. 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.

    55 min

  3. JAN 1

    442: New Year, New You? Creating Identity-Based Resolutions That Stick

    As a new year begins, it’s natural to feel the pull to set big goals for what’s ahead. In this episode, we’re diving into why so many New Year’s resolutions don’t last—and more importantly, how to set goals for 2026 that actually stick. We talk about the difference between outcome goals (like hitting a race time or distance) and process goals—the daily and weekly actions that truly move the needle. Because results don’t come from willpower alone… they come from consistency, and consistency comes from goals that fit your real life. From there, we explore something we see all the time with runners: setting goals that don’t align with who you are right now. When your goals clash with your identity, your nervous system, or your season of life, they often create pressure, burnout, or that familiar “I just can’t stick with this” feeling. We share why identity-based goals matter—and how shifting the way you see yourself as a runner can completely change the way you show up. We also talk honestly about extreme goals and all-or-nothing thinking—why going “all in” sounds motivating but often backfires. Instead, we encourage building goals that allow for flexibility, grace, and trust—especially when life inevitably throws curveballs. Throughout the episode, we share real-life examples from our own journeys, stories from runners we coach, and a few lighthearted moments (because yes, goal-setting doesn’t have to be so serious). We also touch on the often-overlooked role of the nervous system—how feeling safe, supported, and regulated is a key part of creating sustainable habits. If you’re heading into 2026 wanting to feel more grounded, consistent, and confident in your running (and your life), this episode will help you shift away from pressure-driven resolutions and toward small, meaningful steps that actually last. Because big goals aren’t built in January… They’re built in the everyday choices you make, over and over again. If you want support as you chase big goals this year, check out the Real Life Runners Team — we’re here to guide you and support you to get there! 🎧 Tune in and let’s set goals that work with you—not against you. 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.

    55 min

  4. 12/25/2025

    441: Waiting, Rebirth, and Renewal: Running as a Form of Devotion

    On this special Christmas Day episode of the Real Life Runners Podcast (Episode 441), we slow things down and explore a different side of running — one that goes far beyond pace, mileage, or goals. Today’s conversation invites you to see running as a spiritual practice — a space for reflection, waiting, preparation, and renewal. Drawing inspiration from spiritual traditions like Advent, we talk about what it means to trust the process, honor seasons of growth (and rest), and show up with intention, not just in running, but in life. We share personal reflections on how discipline can become a form of devotion, how movement can reconnect us to our bodies, and why some of the most meaningful progress happens when we stop forcing and start listening. Whether you view spirituality through a faith-based lens or simply as a deeper connection to yourself, this episode offers a gentle reminder: your body is wise, your journey matters, and you don’t have to rush to become who you’re meant to be. As you move through the holiday season — and into whatever comes next — we hope this conversation encourages you to run with presence, trust where you are, and step forward with courage and compassion for yourself. 00:16 Spirituality and Running 01:49 Running as a Higher Practice 06:00 Advent and Running 08:51 Trusting the Process 17:33 Discipline as Devotion 27:22 Body as a Gift 29:43 Unlocking Your Body's Potential 30:21 Shifting Perspectives on Fitness 31:48 The Infinite Game of Health and Fitness 34:04 Embracing Numerology and Spirituality 35:48 The Symbolism of Years and Traditions 39:31 Reflecting on Life's Transitions 46:15 Running as a Devotional Practice 47:03 Meditation and Presence in Running 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

  5. 12/18/2025

    440: Before You Set New Goals: What Your Running Year Actually Revealed

    As runners, it’s so easy to look back on a year and immediately zoom in on what didn’t go as planned — the missed runs, the injuries, the goals we didn’t hit. In this episode, we slow things down and invite you into a different kind of reflection — one rooted in curiosity, compassion, and growth rather than judgment. We guide you through a thoughtful process to reflect on your year in running, helping you notice both the visible wins and the quieter moments that shaped you along the way. Instead of asking, “Was this a good year or a bad year?” we explore more meaningful questions like: What supported you? What challenged you? What did your body and mind teach you? You’ll be prompted with reflective questions designed to help you: Celebrate the wins you might be overlookingLearn from setbacks without attaching shame or frustrationRecognize patterns in your training, recovery, and mindsetUnderstand what truly helped you stay consistent (and what didn’t)We also talk about the importance of separating who you are as a runner from any single race, pace, or performance — and how identity-based intentions can create more sustainable motivation and joy moving forward. This episode isn’t about setting rigid goals or forcing a fresh start. It’s about integration — taking the lessons from this year and carrying them forward in a way that feels supportive, intentional, and aligned with the runner you want to continue becoming. If you’ve ever felt stuck, disappointed, or unsure about how to move into a new season of running, this conversation will help you reflect with clarity, confidence, and self-trust. 🎧 Tune in, grab a notebook (or go for an easy run), and let’s reflect — together. 02:10 Acknowledging Emotions and Comparisons 02:59 The Impact of Aging on Running Performance 04:40 The Role of Judgment in Running 07:51 Reflection vs. Judgment 11:38 Mental Load and Its Effects on Performance 17:25 Integrating Reflection into Future Training 22:30 Consistency and Success in Running 24:14 Guided Reflection Questions for Runners 24:41 Reflecting on a Challenging Year 26:03 Adapting Training for Age and Health 27:00 Learning from Personal Experiences 32:16 Effective Trainin 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.

    50 min

  6. 12/11/2025

    439: How Your Athletic Identity Influences Performance and Running Injuries with Dr. Kate Mihevc Edwards

    In this week’s episode, I had the absolute pleasure of sitting down with Dr. Kate Edwards, a physical therapist with more than 15 years of experience and someone who brings so much compassion and clarity to the running community. From the very beginning, I knew this conversation would resonate deeply with runners who struggle with identity, injury, stress, or the constant pressure to “do it all.” Kate shares how her journey into running medicine was shaped not only by her clinical background but also by her own experiences navigating significant health challenges. That perspective gives her a rare depth of understanding — one that so many runners will feel seen and supported by. We spend a lot of time talking about athletic identity, because it’s something I see runners wrestle with every single day. It’s so easy for running to become the biggest part of who we are… until something shifts. Injury, life changes, burnout, or even a tough training cycle can shake that identity. Kate and I dig into why building a more balanced sense of self not only supports your emotional well-being but also plays a major role in injury prevention and longevity in the sport. We also explore the true complexity of running injuries, RED-S, stress, fueling (especially for female runners), and why understanding yourself as a whole human — not just an athlete — is essential for long-term health. Kate does an incredible job unpacking these topics in a way that feels both empowering and practical, giving runners a clearer picture of how their body, mind, and lifestyle all fit together. If you’ve ever felt “less than” when you’re not running your best, or if you’re craving a more sustainable, joyful relationship with your training, this conversation is absolutely for you. Connect with Dr. Kate Edwards: https://www.fastbananas.com/ https://www.instagram.com/katemihevcedwards/ 05:22 The Importance of Athletic Identity 12:01 The Impact of Injury on Identity 13:41 Finding New Outlets and Coping Strategies 23:00 Understanding Running Injuries 26:30 The Role of Physical Therapists 28:13 Stress and Its Impact on Runners 35:51 Understanding Relative Energy Deficiency in Sp 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.

    53 min

  7. 12/04/2025

    438: Don’t Let December Take You Down: The Science of Staying Consistent During the Busy Season

    December has a way of shining a spotlight on our default habits. With holiday schedules, travel, celebrations, and a million extra to-dos, it’s easy to feel like your running routine gets thrown off track. But here’s what you might not realize: December doesn’t break your consistency— it simply reveals the defaults you fall back on when life gets full. In this episode, we talk about how to shift those defaults so you can stay connected to your identity as a runner, even in the busiest season of the year. You’ll hear us dive into: Consistency over performance — December isn’t about PRs; it’s about showing up in small, doable ways.Minimum viable dose training — How to keep your body and nervous system supported with simple, intentional movement.Adopting new, supportive habits — So you don’t feel like you’re “starting over” in January.Simplifying your routine — Letting go of perfection and choosing what matters most.Small wins to build momentum — Because they count (and add up).Guidance for January racers — How to stay focused without overwhelming yourself. This is your reminder to give yourself grace, move with intention, and stay rooted in the identity of “I’m a runner,” even when the month gets busy. Tune in and let’s make December work for you, not against you. 01:18 The Challenge of December for Runners 02:59 Maintaining Consistency Amidst Chaos 03:41 Reframing December: Protecting Momentum 06:07 The Impact of Stress and Routine Disruption 12:08 Overcoming All or Nothing Thinking 15:46 Shifting Focus: From Performance to Consistency 17:44 Minimum Viable Dose Training 21:01 The Intentional Mile Challenge 22:11 The Benefits of Outdoor Exercise 23:12 Maintaining Routine and Identity 24:11 Always Something: Alternatives to Running 25:47 Consistency and Its Long-Term Benefits 29:02 Training Through December: Practical Tips 33:52 Preparing for a Race in December 39:27 Setting Intentions and Practical Takeaways 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

  8. 11/27/2025

    437: Thanksgiving Run-Down: Gratitude, Guilt, and Navigating the Holidays

    This week’s episode is all about something we all need a little more of—gratitude, grounding, and giving ourselves grace through the holidays. With Thanksgiving right around the corner, we’re diving into simple, practical ways you can weave gratitude into your running and daily life. Not in a “force yourself to be grateful” kind of way, but in a gentle, real, “let’s slow down and notice what’s good” way. From a 30-second pre-run gratitude pause to a post-run cool-down chat with yourself, these tiny practices can completely shift your mindset, your training, and honestly… how you feel about your body. We also talk openly about something many runners struggle with but don’t always discuss—holiday food anxiety. The pressure, the comments, the guilt, the urge to “earn your food”… we’re not doing that this year. I walk you through how to approach holiday meals with more compassion, less fear, and a lot more presence so you can actually enjoy the season without feeling like you’re betraying your goals or your body. And because consistency can get tough this time of year, we share strategies to help you stay connected to your training without feeling rigid or overwhelmed. Spoiler: flexibility and grace are part of the plan. We also introduce our brand-new 30-Day Running Reset inside the new RLR app, built to help you rebuild your foundation, reconnect with your body, and fit running, strength, and mobility into real life—even during the busiest season. The app makes it easy, doable, and supportive, so you don’t have to figure things out alone. As always, we close with a huge dose of gratitude for you—our community. You’re the reason this podcast continues to grow, and it means the world when you leave a review or share the show with another runner who might need it. Take a breath, take a moment, and let’s step into this holiday season grounded and grateful—together. 01:28 The Power of Gratitude 06:19 Gratitude in Running 13:45 Thanksgiving Food Anxiety 22:09 Reprogramming Your Relationship with Food 22:27 Fueling Your Body for Performance 24:32 The Myth of Ketogenic Diets for Athletes 25:39 Enjoying Holiday Meals Without Guilt 27:55 Training Through the Holiday Season 33:49 Maintaining Consistency and Identity as a Runner 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.

    46 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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