This is a show to help real life runners to improve their running and their life, through conversations about training, nutrition, health and wellness, family, and all the crazy things that life throws at us. We want to live the best life we can and to help others do the same. In each episode, we will tackle topics that will make us better runners, better parents, better friends, better partners, and better people. 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, just like you. We are Kevin and Angie Brown, husband and wife, mom and dad, coaches, and runners. Kevin is a marathoner who has been coaching runners for over a decade. Angie holds her doctorate degree in physical therapy and uses running as part of her integrated fitness routine. 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.
Day 5: REIMAGINE What's Possible For You (Run Faster Without Pushing Harder Challenge)
It's Day 5! You've made it! Woohoo!
I cannot believe it’s already Friday - this week has just flown by, and I have absolutely loved coaching you and seeing the amazing progress that so many of you have already made in a few short days.
Because you've made it to this point, please take a moment to acknowledge yourself. Many people have dropped out by now (and many others signed up but never even started!), but not you. You've proven to yourself that you have what it takes to get faster and achieve your running goals!
Today is the most important day of the whole challenge, because today, we are putting it all together.
You’ve heard it multiple times by now - Training with a personalized plan is the most effective way to run faster and achieve your goals. You need a plan that is personalized to YOU, YOUR goals, YOUR body, and YOUR life, and that’s exactly what day 5 is all about - putting the pieces together in a way that works for YOU!
DAY 5: REIMAGINE
Today we are going to give you the full blueprint on what that plan needs to include so that you can run faster, feel amazing, and achieve all of your goals. There are two major mistakes we see many runners making here. First, they’re not clear on their goal. They know they want to get faster, but what does that actually mean? How fast? In what distance? A faster 5k? A faster marathon? This can lead many runners to feel like they’re never where they want to be, because that goal is never clearly defined. There are very different ways to train for different goals, so your goal must be specific so that you know how to train and you know when you actually achieve it.
The second mistake frustrated runners make is not following a plan or following a generic plan that they download from the internet that is not customized to them. This can lead many runners to make it up as they go along, leading to inconsistency and/or lack of progress. Some weeks you might run 5x and other weeks you might only run twice because there’s no real plan that you’re following. If you’re following a generic plan, you might be more consistent, but maybe you don’t quite understand what all of the types of runs are (what’s a tempo run? How fast is that?). Or the plan might not exactly fit your life - maybe it calls for 5 days of running when you can really only fit in 4. How can you adjust that plan to make it work best for you?
There are so many factors that play a role in how running feels and if we are able to improve. When you know all of the pieces, you can then figure out how to put them together to fit you and your life, which can lead to massive success in your running.
So far this week we have gotten more clear on where you are and why you are here. Today we want to help you get more clear on where you want to go and show you how to make a plan to get there.
Download the action guide or use a separate sheet of paper or journal to answer the following questions.
Download Action Guide here.
What do you want to achieve in your running right now? Be as specific as you can be so that you know what success actually looks like.
On a scale of 0-10, how important is this goal to you?
What do you need to do to achieve this goal?
Are you willing to do the work required to achieve this goal?
Who do you need to be to achieve this goal? Is that someone that you want to be?
Even if you have missed some of the days so far, be sure to join us LIVE today, so that you can get the blueprint to help you make a plan to achieve your goals.
See you today at NOON EDT!
Day 4: REPROGRAM the Way You Think and Train (Run Faster Without Pushing Harder Challenge)
It’s Day 4, and you’re still here! That’s awesome! Please take a minute and just say thank you to yourself for sticking to it and not giving up.
Just showing up everyday is more than half the battle.
With this challenge, you are already proving to yourself that change is possible and that you can be consistent.
Commit to yourself, show up, put in the work, and anything is possible.
Yesterday you started to see how some of your thoughts about running could be holding you back. If you haven’t yet, be sure to check out the replay of our live training inside our challenge FB group here or on our challenge access page here.
Like you have heard us say this week, the most important piece of your success is YOU. You need to learn how to train in a way that is right for YOU, YOUR body, YOUR goals, and YOUR lifestyle. If you follow generic plans or copy what you see others doing, you likely aren’t getting the results that you really want. You are an individual, and there’s no one else exactly like you, with your exact circumstances, so your training needs to fit into your life. It needs to be enjoyable (at least most of the time!) so that you’ll actually stick to it. So today is all about YOU.
DAY 4: REPROGRAM
Today we are going to uncover what you think about YOU as a runner and start to REPROGRAM any unhelpful thoughts that might be keeping you stuck. So many frustrated runners don’t realize the power that their thoughts have over their running. When they don’t make progress, they start to label themselves, thinking things like, “Oh, I’m just a slow runner,” or “I run, but I’m not really a runner,” or “I’m just not good at running.” They start to compare themselves to others and think that they aren’t good enough or that something must be wrong with them, since they aren’t improving like other people are. If this sounds familiar, you might even feel like an imposter, like you don’t really belong at races or in running groups because you just aren’t fast enough or you don’t run long enough.
Think about it. If you think you’re just a slow runner, will you really do what is necessary to improve? Or will you likely sabotage yourself along the way, thinking it’s probably not even worth the effort? What you believe about yourself has EVERYTHING to do with how you perform as a runner and the satisfaction that you feel with running.
This is something really worth digging into because it can affect your running and literally every other area of your life. Our brain is constantly looking for ways to label everything in our lives, and it likes to be right more than anything else. When we start to notice this, we can then start to reprogram the way that we think about ourselves and then create different results in our lives.
This is where it gets really good. This is the key to unlock a complete transformation in your running and in every other area of your life. If you haven’t been able to join us live yet, this is the day you’re going to want to do your best to do so. This is powerful, life-changing stuff.
Download the Action Guide now
Download the action guide or use a separate sheet of paper to record your answers:
What kind of runner do you think you are?
After answering that question, read through this post on Instagram, and decide which of the 7 types of runners you have been until now. Comment under the post with your answer.
Who do you think you need to be to achieve the results you want?
How do you want to identify yourself moving forward?
Remember to join us live today at 12pm EDT inside the challenge FB group where we will be uncovering who you have been until now and deciding who you want to be moving forward!
See you today at noon!
Day 3: REALIZE What's Been Holding You Back (Run Faster Without Pushing Harder Challenge)
Welcome to Day 3!
I can’t believe we are already halfway through the week. I am loving all of the a-ha moments that people are having already. This is just the beginning. There is so much potential for you, no matter where you are in your running journey, and my hope is that you start to really see that this week.
The last couple of days have been about realizing the physical things that might be getting in your way, and today we are going to start looking more at the mental side of running. These are some of the hidden things that you might not even know are holding you back.
If you missed the live training sessions from day 1 and 2, you can catch the replay inside our challenge FB group here or on our challenge access page here.
DAY 3 FOCUS: REALIZE
Today we are going to start to REALIZE some of the hidden things that could be keeping you stuck by examining your thoughts about running. A very common mistake that many frustrated runners make is to think that running should feel hard to be effective and that pushing harder is the way to get faster. Most of their runs feel moderately uncomfortable, and they just try to push a little harder to try to get better. Unfortunately, this leads many runners to stop improving or to lose motivation. They don’t enjoy running most of the time because it doesn’t feel good. They feel like they should go for a run, but they are just so tired that they can’t find the energy to go because they know it’s going to feel hard. They keep searching for that elusive runner’s high that they hear about but just can’t seem to find. They often think that they aren’t improving because they aren’t doing enough or aren’t pushing hard enough.
This way of thinking about running can completely halt your progress. Everything we do is controlled by our thoughts. Today, I’m going to show you how your thoughts drive your actions (or inaction), and your actions lead to your results. The way you think about your running determines the results you have now, and they also determine what is possible for you in the future. Let’s dig in.
Download the Action Guide now
Download the action guide or use a separate sheet of paper to record your answers:
Complete the sentences. Come up with as many answers as you can.
In order to improve my running, I should...
I haven’t achieved my goals yet because…
Remember to join us live today at 12pm EDT inside the challenge FB group where we will be going deeper to help you start to realize how your thoughts about running may be holding you back and how you can start to change them!
See you today at noon!
Day 2: REBUILD Your Running Foundation (Run Faster Without Pushing Harder Challenge)
Sign up here!
It’s Day 2! Just the fact that you are here means that you are an ACTION TAKER, and if there’s anything I know from all my years of coaching - Action Takers get results! Just showing up and being willing to try something new is the best first step to achieve anything in your life.
Yesterday was all about RECOGNIZING where you are right now and what has gotten you to this place. Before we move ahead, it is critical to get very clear on this, break it down, own it, and take responsibility for it. And remember, taking responsibility is not the same as blame. Responsibility does not mean blame. It means recognizing that the results that we have in our lives are a reflection of the thoughts and beliefs we have chosen and the actions that we have or have not taken.
That's the best news ever because that means if you want a different result, you just have to choose to think and act differently!
If you missed yesterday's training session, you can catch the replay inside our challenge FB group here or on our challenge access page here.
On to Day 2!
DAY 2 FOCUS: REBUILD
Today we are going to start to REBUILD your foundation by assessing your strength. A very common mistake that many frustrated runners make is to think that running is just about running and that to get better as a runner, you just have to run more. They don’t realize that you need to have a plan that includes other things besides running that will help you achieve your goals. This often leads to those aches and pains that always seem to act up when you start to increase your mileage, making you think that you can only run 5 or 6 miles because your knee won’t let you go any further, or those nagging injuries that don’t seem to go away even after time off.
One of the most important factors that we need to include as runners is strength training. We need specific muscles to support us as we run, and when there are weaknesses in these areas, many runners end up with aches, pains, and injuries. Today, you are going to assess a few critical areas to see if you can find any weaknesses that you can improve upon.
Download the guide or use a separate sheet of paper to record your results:
Single Leg Sit to Stand Test: Sit in a chair of normal height so that your knees are bent to about 90 degrees. Stand up from the chair using only one leg (and no hands!). See how many repetitions you can do on each leg (max 30).
Single leg Calf Raise Test: Stand on one leg with your knee straight. Lift your heel and raise up onto your toes. Slowly return the heel to the ground. Repeat and record how many repetitions you can do on each leg (max 50). https://youtube.com/shorts/-Ild8Kg6wlU?feature=share
Side Plank Test: Assume the side plank position. Hold as long as you can without allowing your hips to drop. Record how long you were able to hold it with good form (max 90 seconds). https://youtu.be/yn8PcjsKrp4
Day 1: RECOGNIZE Where You Are (Run Faster Without Pushing Harder Challenge)
Sign up for the 5 Day Challenge here!
Welcome to Day 1 of your 5 day running challenge! Congratulations on taking this step away from that cycle of frustration and moving towards improving your running and becoming the real life runner that you want to be!
As working parents of 2 girls, Kevin and I understand what it's like to try to fit your training into your already busy lifestyle, let alone try to make and follow a plan to improve. It can all feel very overwhelming sometimes. If you're like a lot of runners we work with, you know you want to achieve your running goals, but you just aren't sure how to get there.
But if we're being honest, we didn't always have this figured out.
We both used to live by the "no pain, no gain" mentality, working out everyday, eating "clean", going to bed late and getting up early to train. We thought we were doing the right things, until it all came crashing down. For me, it was a back injury that left me unable to pick up my kids or be the mom I wanted to be. For Kevin, it was a series of 3 seizures that the doctors couldn't explain. Our bodies were failing us, and we weren't sure why.
It was then that we decided there had to be a better way. We realized that being fit is not the same thing as being healthy, so we had to figure out a way to support both. Our running and fitness were important to us, but not at the expense of our overall health.
So how could we support our overall health while still chasing our running goals? We realized that we had to personalize our plans, in a way that was right for each of us as individuals. I needed a plan that was right for ME, MY body, MY goals, and MY lifestyle, and Kevin needed a different plan that was right for HIM.
We stopped doing all of the things that we were "supposed" to do, and instead figured out what was right for each of us. We created our own individual plans, that included things other than just running, to help us get stronger and healthier, and become faster runners in the process.
This is what we are going to show you this week. Over the next 5 days, we will do this by helping you to understand how to train with purpose and prioritize the things that will actually move you forward. We will help you understand how to listen to your body, how to assess where you are right now, and how you can customize a plan for YOU to move forward and achieve YOUR goals!
We've helped hundreds of runners transform from frustrated runners struggling to achieve their goals into strong and confident Real Life Runners, in charge of their running and their life, and we are excited to help you this week to get there too!
So on to Day 1!
Focus of the Day: RECOGNIZE
Today, it's all about RECOGNIZING where you are and what has gotten you to this point right now. The mistake that a lot of runners make is not knowing their current level of fitness and setting goals with the wrong timeline, which leads them to take on a training load that they’re not ready for. This can lead to injury, constantly feeling sore or achy, runs not feeling good, inconsistency, and lack of motivation because you are training at a level above what you are currently capable of. You need to know where you are, so you can make a plan that works for you now that will allow you to move forward without getting derailed.
Remember, where you are now is a result of the choices you have made to this point. There's nothing good or bad about this place, it's just where you are starting from right now. This is just about awareness. Try not to judge yourself here. You're here for a reason, and the goal is to move forward. We have to know where you are so we can move ahead.
Download the action guide by clicking the button below, or grab a separate sheet of paper and answer these questions.
Download your Action Guide here
Perform a Run Test: To begin, warm up with a walk or light jog for 5-10 minutes. Feel free to do a lit
251: How to Get Faster: 3 Mistakes to Avoid
Want to get faster? Here are 3 common mistakes that so many runners make when trying to get faster and improve their pace.
What are your thoughts?? Come over to Instagram @realliferunners and let us know!
Thanks for Listening!!
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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.
Running My Life Stronger
I’m happy to have found this podcast! I’m a novice runner getting ready to start training for my third half marathon. I am 54 and have been prone to sustaining injuries and have been looking for some insight as to how to avoid pain and further injury. This podcast breaks it down and gives a lot of useful information about how to set goals, know what your starting point is, and how to achieve your own personal best! 🏃♀️ 💛 🏃♀️
The runners journey
I was listening to this episode and really felt called out. In a good way. Though I identify with each stage of runner development I am still unsure which one is for sure me. I want to be more consistent in races. My paces and outcomes are great in training/group/weekly runs. Thank you for putting g this content out there. I find it really helps!
I listen & re-listen to your podcasts. It’s like: I don’t get it all the first time around (they’re so info packed.) The more time I listen, I develop a better base for getting more info the 2nd & 3rd time around.