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.
29episodes
Episodes
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463: It Doesn't Look Like Anything Yet: What Building a Vanity Teaches Us About Training.
4d ago00:53:49Tap 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 MissingJoin 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/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
2w ago00:53:44Tap 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 OnceJoin 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/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
3w ago00:49:20Tap 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 ThrJoin 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/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 →460: Progressive Overload: The Principle Behind All Progress
4w ago01:00:04Tap to summarizeProgressive Overload for Runners Over 40Build strength, mileage, and speed—without breaking downProgressive overload isn’t about doing more—it’s about doing just enough to create adaptation.In this episode, we break down how to train smarter as a runner over 40 by working with your body (not against it). We cover the stress → recovery → adaptation cycle and why recovery becomes even more important with age, hormones, and life stress.You’ll learn how to use the 3 key training dials:VolumeIntensityFrequency…and why adjusting one at a time is the key to staying consistent and injury-free.We also dive into:5 ways to progress your strength training (without just adding weight)How to build mileage safely (without overloading your long run)Smarter speed progression, starting with stridesWhy your nervous system plays a bigger role than you thinkPlus: Join our FREE live masterclass on May 12👉 realliferunners.com/brainTrain smarter. Recover better. Keep running strong.07:02 Why Progressive Overload09:34 Stress Recovery Adaptation11:57 Three Training Levers14:10 Over 40 Recovery Reality18:22 Strength Training Overload23:36 Tempo and Rest Strategy26:45 Mileage Progression Myths29:41 Acute vs Chronic Load30:57 Long Run Injury Spike32:16 Fueling And Recovery Gaps32:52 Weekly Miles Over Long Run35:50 When Breaking Rules Helps36:59 Experience And Deep Roots38:11 Speed Work Risk Dial39:33 Strides And 80 2041:17 Hormones Stress Nervous System42:13 Cross Training And Neural Gains45:00 Perimenopause Listening Cues48:09 Common Mistakes To Avoid48:48 Down Weeks And Deloads52:01 Stop Comparing Past Self53:06 Train Less Eat More54:19 Progressive Overload Recap56:07 Membership And MasterclassJoin 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/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 →459: What's Really Possible: The Truth About Limitations and Possibilities
Apr 3000:54:05Tap to summarizeIn this episode, we talk about how breakthroughs like the recent sub-two-hour marathon moment shift what we believe is possible—and why those shifts matter for every runner, not just elites.We explore how past milestones like the four-minute mile and Kipchoge’s sub-two-hour attempt show that limits are often more mental than physical, shaped by what we’ve seen and experienced.We also dig into why your brain naturally tries to keep goals “safe,” and how that can quietly shrink what you believe you’re capable of.Then we break down three practical ways to expand your sense of possibility:Build your evidence file of small wins and consistencyReverse-engineer big “lighthouse” goals into simple daily habitsStep into your runner identity now, not laterAnd we close with a reminder: expanding possibility is powerful—but it also comes with comparison traps and pressure if you’re not careful. Progress is still built one small step at a time.If this resonated, share your biggest takeaway with us via review or DM.01:45 London Marathon Breakdown03:16 Four Minute Myth06:01 Why We Self Limit08:43 Innovation Mindset19:01 Breaking Barriers Effect22:37 Build Your Evidence File26:16 Proof Beyond Running27:14 Build Your Evidence File28:32 Reverse Engineer Big Goals32:54 Identity Before Achievement36:55 Kipchoge And Breaking Two38:51 Possibility Vs Comparison42:38 Balance Dreams With Reality46:09 Desire Makes It Possible49:21 Try Anyway And LearnJoin 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/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 →458: Stop Eating Stupid Sh*t (And Start Fueling Like a Runner)
Apr 2300:58:15Tap to summarizeIf you’ve ever finished a run feeling drained, ravenous, or wondering why your body isn’t responding the way you want it to… this episode is for you.We’re taking a page from our rescue dog Jasper—who eats everything—to highlight how many runners fuel in ways that don’t actually support their training. And we’re not talking about cutting things out or going on another diet. It’s the opposite actually.A lot of runners are training like athletes… but eating like dieters. And that disconnect? It’s costing you.This isn’t about food rules or perfection. It’s about giving your body what it actually needs.We break down how underfueling, diet culture, and relying on quick fixes lead to low energy, cravings, inconsistent training, and frustrating results—especially for women in perimenopause and menopause.Then we simplify what works: eat enough, prioritize protein and carbs, fuel your runs, and build real meals first—using supplements only when needed.You don’t need more willpower.You need better fuel.06:35 Undereating Backfires13:25 Diet Culture Trap20:10 Eat For Training21:33 Fuel Before And After26:13 Supplements Aren't Meals29:40 Performance And Cravings31:50 Underfueling Warning Signs34:12 Dieting Versus Fueling38:51 Nervous System And Food40:38 Four Fueling Basics41:37 Protein And Carbs46:42 Supplements That MatterJoin 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/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 →457: The Hidden Cost of Always Trying to Be Better
Apr 1600:58:26Tap to summarizeEver feel like no matter what you do in your running… it’s never quite enough?In this episode, we’re unpacking the difference between healthy growth and the kind of chronic self-pressure that so many runners are quietly carrying. We see it all the time—constantly moving the goalpost, comparing yourself to others (or a younger or more “ideal” version of you), adding more to the plan even when your body is asking for less… and still feeling behind.We talk about how this pressure can start to shape your entire experience as a runner. Your runs turn into tests. Your workouts become something to analyze instead of experience. And over time, that leads to mental exhaustion, inconsistency from burnout, and a disconnect from what your body is actually telling you.It’s tricky…because it often hides behind the idea of “just wanting to improve.”We also dive into the hidden cost of tying your self-worth to your performance—and how that slowly strips away the joy that brought you to running in the first place.You’ve probably heard the advice: “Get 1% better every day.” But we break down why that can create unrealistic expectations. Growth isn’t linear. It’s more like laying bricks or planting seeds—there are phases where things look still on the surface, but real progress is happening underneath.In this conversation, we invite you to shift your focus—away from constant pressure and toward a more sustainable approach rooted in process, curiosity, consistency, and identity-based training.We also share some exciting updates, including what’s coming in May and a new way we’ll be supporting you inside the app 👀If you’ve been feeling the pressure lately, you’re not alone—and this episode will help you take a different approach.01:33 Growth Versus Pressure04:34 Signs Of Self Pressure10:16 Cost One Mental Exhaustion13:56 Cost Two Inconsistency15:37 Cost Three Body Disconnect18:27 Cost Four Joy Loss21:05 Cost Five Worth Trap23:06 One Percent Better Myth29:11 Brick Wall Mindset29:38 Plateaus Are Normal30:42 Training Cycle Blueprint34:57 Overwatering Your Training36:59 Progress Versus Process39:44 Identity And Curiosity44:56 Basics And Effort TrainingJoin 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/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 →456: Do It Before You're Ready?
Apr 900:42:35Tap to summarizeIn this episode, we’re unpacking the paradox behind the advice of “Just do it before you’re ready”. Because yes—taking action before you feel fully ready can be powerful. It helps you move through hesitation, build momentum, and start building the confidence you’ve been waiting for. Whether it’s getting back into running, starting strength training, signing up for a race, or making a big life decision… sometimes you do just need to go.But here’s where we see people get tripped up—and honestly, where a lot of runners end up frustrated or hurt.Doing it before you’re ready doesn’t mean skipping the process.It doesn’t mean jumping into advanced training without a base, rushing your timeline, or expecting your body to perform at a level it hasn’t been prepared for yet. That’s where burnout, disappointment, and injury start creeping in.And a lot of this is fueled by what you see online—highlight reels, fast transformations, and people who seem to “just do it” successfully… without seeing the years of foundation, support, or advantages behind the scenes.So in this episode, we’re inviting you to zoom out.Respect the process. Give your body the time it needs—especially if you’re over 40. Be honest about your starting point. And most importantly, get clear on why you’re doing this in the first place.Is this about growth? Or are you just trying to check a box?Because those are two very different paths—and they require two very different approaches.02:20 Readiness Mindset06:05 Marathon Excuse Loop06:42 Two Truths Paradox07:27 Start Versus Skip08:03 Timeline And Motivation09:35 Fail For Experience11:03 Starting Energy Wins13:12 Action Creates Motivation21:54 Where Transformation Happens29:59 Over 40 Recovery And Resilience31:52 Mental Vs Physical Readiness39:09 Box Checking Vs GrowthJoin 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/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 →455: Choose Your Hard… But Not Like You Think
Apr 200:36:46Tap to summarizeWe hear it all the time: “choose your hard.” But here’s the truth—not all “hard” is created equal.In this episode, I break down the difference between aligned hard (the kind that builds you) and misaligned hard (the kind that leads to burnout, injury, and disconnection). Because constantly pushing isn’t discipline—it’s often your body being ignored.Aligned hard looks like showing up when you don’t feel like it, staying consistent, and being patient.Misaligned hard looks like pushing through exhaustion, running hard every day, or ignoring pain.We also reframe “easy” as intentional recovery—and a necessary part of progress, not a step backward.Think of your training like a volume knob, not an on/off switch. You can adjust based on what your body needs.I’ll also walk you through four simple questions to help you decide when to push and when to pull back—plus a quick story that highlights why restraint matters just as much as effort.Because the goal isn’t to choose hard all the time.It’s to choose what actually helps you grow.00:38 Why Hard Matters04:31 Aligned Hard Growth05:56 Misaligned Hard Burnout10:01 Intentional Easy Recovery15:10 Volume Knob Balance17:17 Lent Purposeful Sacrifice22:59 Four Discernment Questions29:02 Safety Story Bench PressJoin 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/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 →454: The Hidden Weeds Sabotaging Your Running
Mar 2600:57:50Tap to summarizeIn this episode, we share a real-life story about our dog coming back from the backyard completely covered in sticky weeds—and how it’s the perfect analogy for what so many runners are experiencing.So often, we think progress comes from doing more—more miles, more strength, more data, more plans. But in reality, it’s the weeds—the things that don’t belong—that are quietly holding you back.We define weeds as anything that drains your time, energy, recovery, or mental bandwidth. They tend to creep in unnoticed and spread over time—especially when life gets busy and stress is high (which makes this even more important for runners over 40).In this episode, we walk through some of the most common weeds we see:Focusing on small details instead of the big rocksConstantly switching training plansRunning most of your runs in that medium-hard “gray zone”Doing strength work that isn’t actually supporting your runningGetting overwhelmed by watch data and metricsLetting negative thoughts turn into limiting beliefsWe also talk about how to start identifying your own weeds, why consistency matters more than complexity, and how to begin clearing them out—one at a time.Because the truth is, your breakthrough might not come from adding more…It might come from finally letting something go.10:53 After 40 Recovery Reality12:49 ACSM Strength Guidelines16:43 Ask What to Remove19:03 Weed One Obsessing Details23:55 Weed Two Plan Hopping24:32 Weed Three Gray Zone Running28:35 Plateau Weed Warning29:52 Random Strength Mistakes31:48 Balance Load and Intensity33:54 Data Overload Trap37:28 Negative Beliefs Root51:21 Pulling Weeds Action Plan54:44 Training With IntentionJoin 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/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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