Podcast
Real Life Runners with Angie and Kevin Brown
Hosted by Angie and Kevin Brown · EN
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.
36episodes
Episodes
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470: Your First Ultramarathon
2w ago01:10:50Tap to summarizeHave you ever looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone.In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you?This conversation isn't just about logging more miles. It's about becoming the kind of person who's willing to embrace a big goal, trust the process, and grow through the journey. Kevin shares lessons from his own ultramarathon experience, and together we unpack the mindset, training, and lifestyle shifts that make these races possible.Whether you're seriously considering your first ultra or you're simply looking for inspiration to tackle your next challenge, I hope this episode helps you see that you're capable of more than you might think.Get your Ultimate Ultramarathon Guide here!Key episode marker?01:14 Kevin’s COVID Ultra Origin04:18 Could You Run One09:09 Find Your Why13:33 Lifestyle and Process17:23 Training Habits and Mindset29:41 Journaling and Commitment31:42 Training Volume Basics35:01 Mileage Targets by Distance35:52 Back to Back Long Runs37:11 100 Mile Prep and Cross Training38:22 Pacing Intro38:45 Ultra Pacing Reality Check40:01 Aid Stations and Gear Slowdown42:26 Start Easy Break Into Thirds47:08 Strength Mobility Race Durability49:39 Fueling Targets Real Food55:02 Hydration Sodium and Sweat Rate59:03 Practice and Adapt on Race Day01:02:31 Race Specific Skills Checklist01:08:05 Mental Strength and Wrap Up 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/secretJoin 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.
Transcribe →469: How We Fixed Kevin's Back Pain in Less Than 2 Weeks
3w ago01:21:30Tap to summarizeA few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run.In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process.Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear.00:00 Kevin’s Back Pain Story04:03 Running Timeline After Injury07:19 What Actually Got Injured10:07 SI Joint Explained13:56 Psoas and Pelvic Tilt16:30 Squat Mechanics Breakdown19:23 Pain Neuroscience and Perception26:58 Fear Avoidance Trap30:51 Treatment Plan Disclaimer32:14 Principle One Mobility35:08 Thoracic Spine Fixes39:25 Breathing and Slow Rehab42:05 Thoracic Extension Work42:56 Foam Roller Frustration43:50 Hip Rotation Basics46:39 90 90 Breakthrough50:41 Psoas Release Safety54:41 Motor Reprogramming01:01:56 Neutral Spine Training01:08:02 Fixing the Squat01:09:35 Edge of Pain Method01:14:19 Return to Running PlanGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →468: Real Life Lessons from Western States 100
4w ago00:55:38Tap to summarizeEvery 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 States04:06 Weather and Course Challenges05:24 Course Records Shock08:48 DNFs and Big Lessons11:54 Jim Walmsley DNF17:24 Kilian Jornet Curiosity22:11 Hans Troyer Icarus26:37 Debrief and Hernia Story27:49 Racing With Hernia30:02 Curiosity Over Certainty30:54 Winner Comeback Story32:31 Adam Peterman Rebuild36:44 Molly Seidel Grit39:38 Why Finish Matters43:42 Long Haul Lessons45:44 Bronco Billy Redefines50:28 John Kelly PerspectiveGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →467: How Your Ego Is Keeping You Stuck
Jun 2501:00:09Tap to summarizeIn 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 Explained06:02 Ego Loves Identity Stories07:20 Framework Ego Blocks Starting09:15 Race Fear And Attention18:16 Training Pyramid Foundation21:30 Putting Yourself Out There25:10 You Are Not Results26:55 Ego Stops Success Easy Runs30:39 Honesty With Your Coach33:53 Ego In Goal Setting34:44 Refusing To Adapt38:33 Competition And Comparison40:09 Excuses Vs Learning49:49 Ego As A Lawyer52:16 Squat Story Ego CheckGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →466: Why Asking for Help is So Hard
Jun 1801:04:40Tap to summarizeIn 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 Help01:28 Kevin’s Back Injury08:05 The Pants Moment10:08 Runner Identity Trap12:14 Miscommunication Spiral16:52 AI and False Confidence27:02 Why Helpers Hold Back32:40 Why Investment Matters33:14 Free Advice Fails37:54 When To Ask Help44:41 Who To Ask45:10 Social Media Red Flags48:54 AI Sounds Confident49:49 Knowledge Vs Experience55:54 Trust And PerspectiveGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →465: Carbs, Creatine, and Caffeine — What the Research Actually Says
Jun 1101:11:54Tap to summarizeWith 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 Runs14:29 Carb Targets And Gut Training20:16 Women Over 40 And Carbs25:03 Adjusting Fuel To Effort28:31 Creatine Explained41:14 Monohydrate and Daily Dose43:25 Caffeine Performance Basics46:23 Dosing and GI Timing47:33 Metabolism and Jitters50:29 Sleep and Tolerance Tradeoffs54:12 Race Day Caffeine Rules56:54 Vitamin D Testing59:34 Magnesium for Cramps01:03:38 Omega 3 Benefits01:05:26 Collagen Versus ProteinGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →464: The Optimizer Trap: Is It About Health or Money?
Jun 401:05:01Tap to summarizeHave 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 Mislead06:25 Orthorexia and Clean Eating09:02 Orthosomnia and Sleep Anxiety10:56 Fragility vs Resilience12:52 Health Obsession Identity15:05 Gamifying Glucose Tracking18:40 Optimization Industry Exposed23:47 Supplements vs Foundations26:35 Enhanced Games Explained31:31 Gladiators and Reality Check33:08 Clean Athletes Win33:59 Enhanced Games Recap34:19 Super Suit World Record35:29 Weightlifting Hype Fizzles35:47 Wellness Complex Exposed38:39 Why Athletes Underperformed43:17 Foundation Beats Shortcuts46:06 Recovery Tools vs Basics49:15 Sleep Over Supplements50:24 Metrics Without Anxiety51:41 Marketing Tricks and Pink Tax55:07 Mental Strength MatterGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →463: It Doesn't Look Like Anything Yet: What Building a Vanity Teaches Us About Training.
May 2800:52:38Tap to summarizeIt Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About TrainingHave 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 Chaos07:21 Skipping Steps Risks10:28 Teamwork And Coaching13:21 Right Plan For You20:40 Recovery And Big Rocks26:14 Setbacks And Fixing Mistakes29:41 Fix It Before It Breaks34:30 Adjusting for Life Stress35:54 Trust the Slow Progress46:18 Overnight Success Myth49:10 What Piece Are You MissingGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →462: It Can Be Two Things At Once
May 2100:52:32Tap to summarizeLet It Be Enough: Escaping the Comparison Trap in Running and LifeIn 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 Explained07:13 Rachel Wins Overall08:24 Comparison Trap Debate16:52 Why Not You Mindset21:27 Hypotheticals and Depth23:38 Gender Gap Nuance24:56 Celebrate Wins Without Comparison26:30 Graduation Seasons and Letting Go30:53 Closed Doors New Training35:01 Let Go to Let In37:52 Build Who You're Becoming39:57 Ironman Grit Over Time46:03 Two Truths at OnceGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
Transcribe →461: Stress Overload, Decision Fatigue, and Why Your Runs Feel So Hard
May 1400:48:09Tap to summarizeHave 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 Overloaded12:49 What Decision Fatigue Really Means16:22 Race Decisions + Running Mental Load24:44 Decision Lever One: Reduce Daily Choices27:25 Simplifying Your Training Plan29:08 Decision Lever Two: Timing Matters31:36 Decision Lever Three: Build Real Recovery32:13 What True Recovery Actually Looks Like37:18 Why Running Suddenly Feels Harder38:43 The Importance Of Recovery Weeks42:49 How To Adjust Training On Stressful DaysGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin 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.
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