May 21, 2025 • 45 mins
This week on the Real Life Runners Podcast, we are celebrating the amazing energy and breakthroughs from our recent Running Reignited Challenge! It was so inspiring to see so many of you reconnect with your goals and remember why you started running in the first place.
But here’s the thing we really want to talk about: Inspiration is great—but it’s not enough on its own.
If we want to create real change, we have to move from feeling motivated to actually taking action. That’s where the results live.
In this episode, we dive into:
- Why so many runners (especially women over 40) struggle to follow through—even when they want to
- How to avoid the “start strong, burn out fast” trap
- The power of structure and support in keeping you consistent
- What actually matters in your running routine (hint: it’s not just doing more!)
- How strength training, nervous system health, and nutrition all play a role in your progress
- Why having a flexible, sustainable plan is key—and how the Real Life Runners team can help you build one that fits your life
We also share real stories from our team members—runners just like you—who’ve shifted from feeling stuck and frustrated to strong, confident, and in control of their running journey.
So if you’ve ever felt like you just can’t seem to stick with it—or you’re ready to stop starting over—this episode is for you.
Let’s stop chasing motivation and start building momentum. You’ve got this—and we’re here to help every step of the way.
Listen now and take that next step toward the runner (and person) you want to be.
00:03 Reflecting on the Running Reignited Challenge
01:01 Inspiration vs. Implementation
02:02 Next Steps After the Challenge
02:36 The Importance of Consistent Action
04:05 Building a Comprehensive Training Plan
05:17 Understanding Your Body's Needs
06:31 Self-Assessment Questions for Runners
10:04 The Role of Strength Training
13:34 Managing Your Nervous System
15:21 Nutrition for Midlife Runners
20:19 The Real Life Runners Team
26:58 Special Enrollment Period
41:19 Testimonials from Real Life Runners
Join the Team! --> https://www.realliferunners.com/team
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.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Angie (00:00):
What's up runners and welcome back to the podcast.
I am still on a high from ourfive day running reignited
challenge, and I've been readingthrough all of your takeaways
and I just have to say.
Wow.
Thank you for showing up.
Thank you for listening to thereplays on the podcast.
For those of you that showed uplive and participated in the
calls, it was so powerful andsuch a fun week, and the
(00:22):
breakthroughs that you all havebeen sharing around your
mindset, your body, your energy,and how you view running.
These are all so, so powerful.
I saw things like don't look formotivation.
Action is the motivation.
People that have saying this isconfirming so many things that
I've been trying to piecetogether over the past.
Few years, I finally understandwhy my energy is shifting the
(00:44):
way that it is, and how I needto adjust my training.
And all of this is telling mesomething really important.
You are ready, ready to dothings differently, ready to
feel better in your body, readyto stop chasing motivation and
start training instead withintention.
But today I wanna lovinglychallenge you a bit.
Because a lot of times when wego to things like the challenge
(01:07):
or go to live events, and we arefeeling so inspired and so
motivated.
But then we get home and thingskind of fall off the wagon
because inspiration is not thesame thing as implementation.
And while breakthroughs feelamazing, they're a crucial first
step.
They're not the thing thatactually changes your results.
(01:30):
So today we're gonna talk aboutthe difference between
inspiration and implementationand give you the exact steps
that you need to move forward.
So stay tuned.
If you're looking for ways tobring more joy into your running
and you want to be a physicallyand mentally stronger runner,
you're in the right place.
(01:50):
This is the Real Life Runnerspodcast, and we are your hosts,
Kevin and Angie Brown.
Thanks for spending some timewith us today.
Now let's get running.
All right, so raise your hand if you participated in the
running reignited challenge.
Whoop, whoop.
Heck yeah.
So last week was so much fun andthank you to all of you that
(02:11):
were there.
today I really wanna talk aboutnext steps moving forward,
because like I mentioned in theintro, sometimes we can come off
these things with.
This sense of inspiration.
But what I also see, and whatI've seen from some of the
responses inside the challengeis that we can often have this
false sense of, okay, I knoweverything now I'm good.
(02:33):
I can figure it out on my own,and.
Today we wanna talk about whyfor so many people that doesn't
work because aha moments like somany of you were having last
week during the challenge.
These aha moments are awareness.
But awareness without actiondoes not change your pace.
It does not rebuild yourstrength.
(02:54):
It does not regulate yournervous system or help you lose.
Belly fat and breathing, or justslowing down on your runs.
Those are just a couple piecesof the puzzle that's not the
full picture because that changethat you want.
Only happens when youconsistently apply what you've
learned over time with the rightstructure and with the right
(03:17):
support.
You don't just need inspiration,you need implementation.
And if you're like so manywomen, especially after 40,
you've already tried toimplement, you've already tried
figuring this out on your own.
You've tried doing the research,you've tried plans, you've
listened to podcasts.
So why are you still feelingstuck?
(03:38):
One, one woman during thechallenge said that it confirmed
what she's been trying to piecetogether over the past few
years, and I really wanna pauseright there because right there.
Is one of the things and one ofthe issues that I see is that so
many women are trying to pieceit together.
Alone.
You've been gatheringinformation, but without a plan
(04:00):
to apply it and without thesupport to stay consistent, it's
falling short.
It's like trying to train for amarathon without a map, without
an actual plan.
You wouldn't try to build ahouse.
Based on tips from social media,right?
I sure as heck hope not.
You'd want a blueprint and you'dwant someone, hopefully a
licensed general contractor towalk you through it.
(04:23):
Even if you are a contractor,you know that you likely aren't
gonna be able to do it yourself.
You're gonna need to hire anarchitect that is gonna help,
have to help you come up with aplan, and you're probably gonna
have to hire other people tosupport you.
Maybe you're really good.
At the concrete part, but youdon't know how to do, you know,
the electrical stuff.
so there's so many pieces thatgo into a plan and.
(04:47):
You need help and you need theright support.
And truly, that's really whatthe real Life Runners team is.
That's what the RunningReconnected method is, and that
is why I designed that, becauseI've seen so many women trying
to piece together all thisinformation and there's just,
there's always holes in itbecause there's so much
(05:07):
information out there.
There is also a lot ofconflicting information out
there.
It can be very, very confusingunless you know how to sort
through it and sift through it.
Let's go a little bit deeper, soyou might be feeling inspired
after last week, and that is abeautiful thing that tells me
that something inside of youknows that you're ready for
more.
(05:27):
But now I want to ask you somehonest questions because I want
to help you figure out if youtruly have the.
Tools that you need to moveforward on your own or if you're
just more aware than you arebefore, because awareness again,
that is the first step, and I'mso glad that all of you were
having so much more awareness inall of these breakthrough
(05:50):
moments in the challenge whenyou started to see why you've
been feeling that way.
That was my goal of last week.
My goal was to show you thatyou're not crazy, you're not
alone.
There's a lot.
Reasons why your body is feelingthis way, and a lot of it is has
to do with the hormone shiftsthat are happening during
perimenopause and menopause.
(06:12):
And that doesn't mean thatyou're broken, and it doesn't
mean that there's anything wrongwith you.
It just means that you need anew strategy moving forward.
You need a different plan,different tools, different
resources, different supportlevels to actually help you move
forward and get the results thatyou want.
So I'm gonna go through a couplequestions here to help you try
(06:35):
to self-assess here, to see ifyou do truly know all of the
information or have all of thetools that you need to move
forward.
So first question, let's, let'stalk about your running first.
Do you know exactly how manytimes to run per week?
What each of those runs needs tofeel like.
We talked about the importanceof slowing down, and a lot of
(06:56):
you last week hadn't ever heardof the concept of polarized
training or the 80 20 rule, andwe talked about how so many
runners go out.
And push themselves hard on eachrun.
They're somewhere around like aseven outta 10 on each run, and
how that's just breaking yourbody down and how most of your
training needs to feel like atwo to three out of 10.
(07:17):
That is true, but how many ofyour runs need to feel like
that?
How long should your runs be?
What about the other 20%, thespeed days, the harder days?
What should those look like?
I'll tell you.
One thing, it does not mean thatyou should just go out and push
hard for the entire run on thosedays.
That is not the most effectiveway to training.
(07:38):
That is not the most effectiveway for you to get the fastest
results.
So if you're thinking, okay,well I'll probably run three or
four days a week.
And I'll make a couple of thoseeasy, and then I'll push harder
on a day, and then I'll golonger one day.
That's a good overview.
But what are the details ofthat?
Do you have those details?
And do you know how to put thosethings together in the most
(08:01):
effective way?
Number two.
How do you know?
Or I'm sorry, do you know how totell if your long run is
actually building endurance orif it's silently draining your
energy and slowing down yourprogress?
So if you are training for alonger race, if you are someone
that wants to improve yourendurance, you are probably
(08:22):
focused a lot on long runs.
And a lot of people that trainfor half marathons and
marathons, they.
I've even seen a lot of runnerskind of ignore their training
during the week and really onlyfocus on their long runs.
They kind of keep their weeklytraining the same and just ramp
up their long run mileage.
Which can work for some people,especially younger.
(08:42):
You know, when you're in yourtwenties, maybe even your
thirties, but that is not thebest strategy, especially for
women in your forties, fiftiesand beyond.
So if you are just focusing onbuilding up your long run,
especially if you're pushing toohard, if you're doing your long
runs too fast, that can be justdraining your energy.
Slowing your progress andsetting you up for more injury,
(09:05):
especially if you don't know howto fuel during your long runs.
Because if you are training forlonger races, like half
marathons and marathons, fuelingbecomes a very big part of
helping you build endurance,helping to give your body what
it needs in order to buildendurance and in, in order to
build and adapt versus justbreaking your body down.
(09:26):
So last week we talked a lot.
About the effect that stress HAhas on our body and how there
are beneficial types of stressthat we can apply to our body,
like training.
Exercise is a form of stress onthe body, and the goal of stress
is to help our bodies adapt andget stronger.
But the way that so many peopleare training and exercising,
(09:49):
they are just adding stress andaccumulating the stress without
allowing their bodies to adapt.
And that's just breaking yourbody down even more, which can
actually be moving you in theopposite direction that you want
to go.
Okay, so that's question numbertwo.
Question number three, do youknow the specific strength
(10:09):
exercises that compliment yourrunning?
And when to do them so that youmove forward instead of stalling
out or getting injured.
We talked about strengthtraining last week on day three,
and I had you guys do somestrength assessments so you can
see how strong you are and wherethere might be weaknesses or
(10:31):
where there might be imbalances.
And we also talked about howrunners need a specific.
Way of strength training andthere's people out there on
social media that will tell youthat there's no such thing as
running specific exercises orrunners don't need to train in,
you know, running specific ways.
All you need to do is squat anddeadlift and that is not the
(10:54):
full truth.
Yes, squats and deadlifts aregreat exercises and can do a lot
for you as a runner, but thatis, those are missing major
pieces of the puzzle.
Because running is a single legexercise.
Running is essentially jumpingfrom one leg to another over and
over and over again, and yourbody needs to be able to
(11:15):
stabilize itself to be strongenough to absorb those, those
forces, and also have enoughpower to propel you forward.
So there are.
Better ways for us to strengthtrain as runners.
And there are ways, and it, theorder of your strength trading
even matters.
You know, if you are, if youhave a day where you're doing
strength and running on the sameday, which one do you do first
(11:38):
and which one do you do second?
Like which, where is your focus?
And I can't give you the answerto that right now on the podcast
because it's not one simpleanswer.
It depends on what you'retraining for.
It depends on what your focusis.
Right now, if your focus isrunning a marathon.
That answer is going to bedifferent than someone that is
focused on building strengththat is not trained for a race
(11:58):
right now.
And so this is why having thatunderstanding of how strength
and running complement eachother and how to work with each
other is extremely importantbecause strength training and
running can actually workagainst each other if they're
not put together the right way.
So do you know those exercisesand do you know the best way to
(12:21):
put.
Plan together so that you aretraining the most effective way
and improving your risk ofinjury, decreasing your risk of
injury, versus increasing yourrisk of injury.
Because if you're just addingstrength training onto your
current running routine, you areadding more stress on the body.
You are just adding load.
(12:42):
So if you're not adjusting yourrunning at all and you're just
adding in more strength, you'reactually putting yourself at a
higher risk of injury.
There's a very.
Calculated and effective way foryou to add strength training in.
That meets you where you are.
If you've never strength trainedbefore and you try to jump in to
(13:04):
four days of strength training,lifting heavy weights, most
likely you're gonna get injured.
There's a better way you canprogress.
You have to meet yourself whereyou are.
You have to help the body movebetter first before adding
resistance.
So do you know the movements.
That you're supposed to bedoing.
Do you know how to warm yourbody up appropriately so that
(13:24):
your muscles are ready to liftheavier?
Okay.
Like only you can answer thesequestions, and that's why I'm
asking them here.
Okay.
Question number four.
Do you know how to recognizewhen your nervous system is
overloaded and what to do aboutit?
So if we talked about in dayfour last week, we talked about,
uh, the nervous system and howit's really important because
(13:46):
your nervous system regulateseverything that you do.
It's really the main control,switch the operating system
behind everything.
And we also talked about how somany women are getting stuck in
sympathetic activation.
Their nervous system isoverloaded and they're in fight
or flight more than.
They need to be.
(14:07):
And when we're in fight orflight, we don't adapt to
training well because our bodyis just trying to survive.
Our body is just trying to keepus alive when we're in
sympathetic activation.
And so it's important for us tounderstand how to help our body
shift over into what's calledparasympathetic activation or
rest and digest mode so thatyour body can actually recover.
(14:28):
And adapt from, adapt to yourtraining.
But when your nervous system isoverloaded, it's really hard for
that to happen.
So do you know how to recognizeit?
And do you know how to, how toget your body to shift over and.
When I say this, a lot of peopleare like, oh yeah, I just have
to think positive, or I justhave to deep, you know, do some
deep breathing.
(14:49):
And those are helpful.
Believe me, we've, we talkedabout those as well last week,
but those are not the onlythings.
You just sitting there and deepbreathing is not the only thing
that's going to help your bodyshift over into parasympathetic,
especially if, you know, maybeyou're able to kind of breathe.
And, and calm your, your nervoussystem down, but then you go
(15:11):
back to what you were doing andyou ramp right back up again.
Right?
So do you know how to do that?
Okay.
Um, I think we're on number fivenow.
Number five, do you know how toeat in a way that supports your
training, your hormones and yourrecovery, especially in midlife?
(15:32):
Because your nutrition needsover after 40 change.
The hormones that are shiftingin your body as a woman over 40
in perimenopause or postmenopause affect the way that
your body metabolizes energy,the way that your body
metabolizes the food that youeat and your body changes, the
(15:53):
insulin sensitivity changes yourresponse to glucose, your
cortisol response.
All of these things aredifferent and, and your body's,
storage mechanism of like.
When your cortisol levels arehigher, because estrogen is
declining, cortisol tends tostay more elevated, and cortisol
is a hormone that affects fatstorage.
(16:15):
And so there's a lot of women inthis phase of life that notice
that they're accumulating morefat, especially around the belly
area.
Due to these cortisol levels.
Now cortisol is not a bad thing.
Okay?
So I really want to try to breakup and dispel that myth as well,
because there's a lot of peopleon social media that are trying
to make you think that cortisolis the enemy.
(16:36):
Cortisol is not the enemy.
Cortisol plays a very.
Vital role in our bodies,especially as runners.
Basically, cortisol helps tomobilize sugar in our body that
the stored form of carbohydratesin our body to give us energy to
go out and run and to exercise.
So cortisol is, is a greatthing.
It's not so great when cortisollevels stay elevated.
(17:00):
And the way that you eat makes adifference in your cortisol
levels, the way that you eatwhat you eat, when you eat.
All of these.
Factors affect how your bodyprocesses the food that you're
eating.
So some of the things I justmentioned, when you're eating
your nutrient timing becomesmore important, especially
(17:22):
eating around your workouts andwhat you're supposed, what
you're, what's best to eatbefore and after exercise.
what you're eating makes a bigdifference.
And the your timing of all ofthat, how you're eating.
Actually plays a role as well ifyou're constantly eating on the
go and stressed out.
If you are questioning whetheror not you're eating the right
(17:43):
thing and you're stressed aboutthe food that you're eating,
that's going to affect how yourbody absorbs it.
And then of course, how muchyou're eating.
Affects how your body respondsand whether or not your
nutrition is supporting yourtraining, your hormones, and
your recovery.
Because there's a lot of womenout there when I say how much
you're eating, they think thatthey're eating too much.
(18:03):
They think they're overeating.
But when we really take a lookat it, there's a lot of women
and a lot of you that did thechallenge last week that started
to realize, oh my gosh, I'mactually under fueling.
I'm not giving my body.
The things that it needs, I'mnot eating in a way that is
supporting me.
So.
Again, the awareness is hugeWhen you realize that and you're
(18:25):
like, oh my gosh, I'm, I'm noteating in, in a way that is
supporting my body and myhormones, and this is the way
that I'm eating, is actuallymaking these symptoms even
worse.
Okay, great awareness.
Perfect.
Now what?
what do we do now?
And again, we didn't have timeto get into all of these details
last week in the challenge.
We only had five days together,so.
(18:47):
Do you know how to eat movingforward?
Because it's not just abouteating more protein.
That is an important piece ofit.
Of course, like we did talk alittle bit about that.
And protein is important forwomen in midlife.
It becomes more important.
When we go through perimenopauseand menopause than it was
earlier in our life.
But that's not the only piece ofthe puzzle, especially as
(19:08):
runners.
Carbohydrates are also veryimportant.
Healthy fats also veryimportant.
So do you know what you shouldbe eating to help optimize your
health and your running and yourlongevity?
And this is where I wannacaution you because I think that
we can get into.
A pattern or a place where we'rehyper-focused on our food, and I
(19:33):
don't want that for you either.
Thinking that, analyzing everymorsel, every bite that we put
into our mouth, that is also avery unhealthy way to.
Eat and an unhealthyrelationship with food.
So it's really aboutunderstanding how to listen to
your body, figure out what yourbody needs, and then give it
that, right, give it, give itthe things that it needs so
(19:56):
that.
You can recover quicker.
Your body builds muscle moreeasily.
Your endurance improves, yousleep better, you stop.
You have less hot flashes orbrain fog or joint pain, like
your nutrition has an effect onall of those things.
Okay, and the final question,and maybe the most important
question of it all.
(20:19):
Do you really want to keepspending hours and hours
searching for answers, scrollingon your phone, following plans
from free apps that you hopewill work and still end up in
the same spot three months fromnow?
I'm gonna let that sink in.
Because if you don't have theright plan and the right system,
(20:41):
and when I say plan, it's somuch more than just your
training plan.
yes, your runs are important,but it's also about the things
that I just mentioned here, likeyour plan for strength training,
your plan for your nervoussystem, your plan for.
Nutrition, and that's why I liketo use the word system because
(21:02):
this truly is like a trainingsystem and training lifestyle
that goes into all of this.
And there's people out therethat are thinking, I'm sure,
this all sounds like too much.
This sounds like a lot.
I just, I just wanna run alittle bit faster.
I just.
Don't want running to hurt.
(21:22):
I just wanna lose weight.
Like you're talking this, thisall sounds like a lot and I
would love you to question that.
is it a lot like it can be whenyou don't know the steps and
you're constantly looking foranswers, but.
The truth is you don't need moremotivation.
You don't need to keep trying tofigure this out on your own.
(21:44):
You need a method and structureand real support that meets you
where you are.
And this is exactly why Icreated the Running Reconnected
method and the real Life Runnersteam because in this phase of
life, running gets harder, notbecause you're doing it wrong,
but because your body's changingand your training needs to
(22:05):
change with it.
And I think that a lot of youthat join the challenge as well.
Are newer to running, and so I,I want to, if you're hearing me
say the word training and you'rethinking to yourself, oh, that's
not me.
That doesn't apply to me.
I'm not training for a race, I'mnot training for anything right
now.
I'm just, I'm just running.
I would love you to challengethat because you, I would argue
(22:28):
that you are training, like ifyou're out there trying to
improve.
In any way you're training, youmight not be training for a
race.
The the end goal might bedifferent, and that's totally
okay.
But you are training if you arewanting to improve, whether
you're trying to improve yourstrength, you're trying to
improve your endurance, you'retrying to improve your body
(22:49):
composition.
All of that is training becauseI use the word training as the
things that you're doing that isare leading you towards a goal.
And inside the team, we take allof those insights that you had
in the challenge and we turnthem into action.
That creates real and lastingtransformation because you don't
(23:11):
need to figure it out all alone.
You just need the right system,and you need the right people to
walk beside you as you makethose changes.
I know that there's a lot ofpeople that think that running
is a solo sport, and it's true.
A lot of people.
Do go out and run by themselves.
Maybe you're also a part of arunning group, and so you do
(23:33):
some of your runs or even all ofyour runs with other people,
which is fantastic.
And even though you go out andrun on your own, a lot of us,
that doesn't mean that you don'tneed support because you know
how it feels when you feel likeyou're doing the right things
and you're not seeing theresults or you go out.
(23:56):
And your run just feels terriblewhen you have someone that you
can share that with, thatunderstands what you're going
through because they've beenthere too.
It makes a world of difference.
Just like anything in your, yourlife, you know, if there's ever
been something that you've donein your life that was hard.
You can have people in your lifethat can be sympathetic, but if
(24:20):
they haven't been there and ifthey've never experienced it
themselves, it's not the same assharing that same struggle with
someone who's been there anddone that.
I.
Had that experience as well.
It just hits different, youknow, if you're a mom and you're
struggling with a teenager andyou're talking to someone that
(24:41):
doesn't have kids that's tryingto be sympathetic, you
appreciate that.
You know, like your friends thatare trying to be sympathetic,
it's wonderful when they'rethere for you and they can
listen to you.
But you know that it's differentversus when you're talking to
someone else that also hasteenagers or that had teenagers,
(25:02):
maybe their kids are grown upand they can offer you more
wisdom and perspective becausethey've been there and they got
through it and they're on theother side of it Now.
They can look back and they cantell you, they can see what
worked and what didn't work, andthey can help guide you so that
you don't have to go through allof the same struggles.
That is priceless.
(25:23):
That is gold right there.
When you can have people in yourlife like that, and that's
exactly what is waiting for youinside the real life runners
team.
You not only have coaches toguide you, expert coaches, not
just coaches that have gone to aweekend running certification
program.
Kevin and I have been runningfor decades, both of us, Kevin,
(25:46):
longer than me, and I've been aphysical therapist for 18 years
and worked with thousands ofpeople and I understand and am
an expert in the human body andthe nervous system and.
All of the things in strengthtraining, all the things that we
need to succeed as runners.
So you have coaches there andyou have amazing people on the
(26:09):
team that are right next to youthat are out there training,
that understand the thestruggles and the frustrations
that also understand the joythat comes when you break
through things and do thingsthat you never thought possible
before, and they're there tocelebrate you.
Hard.
They're there to celebrate youbig time.
(26:32):
I love the celebrations that wehave in our team, both on our
live calls and inside theFacebook group, where I just
watch the runners support eachother and it is the most
heartwarming, like cup fillingthing that I see is these
runners connecting from all overthe world and understanding
maybe some of them for the firsttime that they're not alone.
(26:56):
And that is so, so huge.
So if you're not yet a part ofthe Real Life Runners team, I
want to invite you to join us,and that's why I have decided to
release this episode a day earlybecause right now we are running
a special enrollment period.
We've got some special bonusesand a special investment, and
that investment is going up.
(27:18):
I want you to get in and I wannagive you the support that you
need.
So I wanna walk you through nowexactly what happens when you
join the team so that you knowwhat's waiting for you, because
I want you to have all of theinformation that you need to
make the decision that's rightfor you.
So those questions that I walkedyou through earlier of like, you
know, do you have all thisinformation?
(27:39):
Do you know how many times likeyour runs and your strength and
all those things, if youanswered no.
To any of those questions, Iwant you to consider joining the
team because those answers areinside for you.
So when you join, you're goingto get a personalized training
plan that is built around you,your effort and your physiology.
(28:03):
So Kevin and I, when you join,there's a, you have two choices
in the way that you get yourtraining plan.
You sign up for the team, you'llwatch a welcome video that'll
explain kind of what, what, whatyou're getting inside the team
and all about our coaching andour community and all of that
stuff.
There's a little intro video,and then we go to your training
(28:23):
plan and you can either chooseto build your own training plan
and we walk you through exactlyhow to do that.
If you're someone that likes todo it on your own step by step,
we show you how to do that, andwe have tons of templates that
you can.
Use to work with and thencustomize, or you can fill out a
customized plan request and thatgets sent to us so that we then
(28:46):
will ask you some questionslike, how many times are you
current?
Like, where are you currently?
Right?
Like, how many times are yourunning?
What are you doing?
Are you strength training?
Like we get a a snapshot ofwhere you are right now, and
then we also ask you about yourgoals.
Where do you wanna go?
And then we build you a plan totake you from where you are to
where you want to go, and wegive you all of your runs during
(29:09):
your week.
Okay?
So if you wanna run three days aweek, if you wanna run five days
per week, we build that plan outto exactly what is going to work
in your real life.
That is why we are real liferunners, because this needs to
work inside your real life.
So we tell you your exact runsper week.
Exactly how long they should be,exactly how they should feel on
(29:30):
the effort level, scale, scalefrom one to 10.
Um, what that should feel likein your body.
We give you the speed days, youknow,'cause some of those days
are gonna be easy.
Feeling like that.
Level two to three like wetalked about.
And then.
What does a speed day look like?
You know, maybe you'll haveintervals on your plan.
Maybe you'll have some hillworkouts on your plan.
There'll be different types ofspeed days or harder days to
(29:52):
help you make faster progresswith the le, I should say, with
the least amount of effort andwith the least amount.
Um, it's the most effective wayto do it, right?
So you'll have all of your runsall planned out for you, your
exact long runs, everything thatyou need.
Your plan also has all of yourstrength workouts.
It gives you the exact exercisesto do with video demonstrations
(30:15):
of those exercises so that youdon't have to guess.
You don't have to Google, youdon't have to go to YouTube.
You just open up your plan, openup the strength workout, you'll
see the whole strength workoutwritten out for you.
And then you'll also have videosto follow if you're not sure
what any of those things are.
You'll get warmup and mobilityroutines so that you can get
(30:36):
your body moving better.
You'll, you'll have runningdrills put in there, okay?
Don't let this overwhelm you.
These are little things.
Running drills take, you know,five minutes or less, but
they're there to help your bodyunderstand how to move more
efficiently so that runningfeels better.
Inside your plan.
You'll also have the rest daysplanned out in there for you if
(30:58):
you have any sort of injury orany sort of pain.
Right now we have little thingsthat we can add in to help you
rehab those, um, injuries.
Again, you're getting access tome a physical therapist, so if
you are dealing with some planplantar fasciitis, if you're
dealing with Achilles pain orcalf pain or knee pain, I'm
gonna give you some.
(31:19):
Additional exercises to do toclear that up first before we
start jumping into heavy liftingor more running or those kinds
of things as well.
Okay, so we build out thetraining plan.
We, um, you get that trainingplan delivered to you on a, a
training calendar called FinalSurge that syncs with a lot of
(31:40):
the popular watches out there,like Garmin, apple Watch, Kross,
Strava, like all these things.
So you can just connect your,your Garmin or whatever watch
you use, and then the workoutswill literally just be pushed to
your watch each day.
How cool is that, right?
You'll get an email every singleday, uh, the night before
(32:01):
actually you get the email thenight before saying, here's your
workout tomorrow.
Um, and so that you know what'scoming.
You know how much time to, youknow, devote to it.
You can plan out your whole weekand figure out, okay, where am I
gonna fit my training sessionsin this week?
Because you have your wholecalendar all planned out for
you.
So that takes away so muchresearch.
(32:22):
No more guesswork, no moreguessing paces, no more burning
out.
And all of the strength andmobility work that is in your
plan is designed to complimentyour running and to reduce your
injury risk.
And again, we tell you, do youknow if you, if you are doubling
up on strength and runs on thatday, which one do you do first?
Right?
And if you're not sure.
(32:42):
You have coaches that you canask, and we get you those
answers quickly.
Um, you can get coaching andsupport in a lot of different
ways.
So we have live weekly coachingcalls on Zoom every single
Tuesday.
If you can't make it to our, ourlive calls, you can email us,
you can send us a message insidethe app.
You can, um, actually request.
(33:06):
A group coaching call on adifferent day.
You know, that's a new optionthat we have added to the team
recently as well, because wewant this team to work for you
no matter where you are in theworld.
And we do already have peopleall over the world in lots of
different time zones.
Australia, the uk, the us,Canada, like we're all over the
(33:26):
globe already, which is amazing.
So you get all this live, theselive calls, um.
We also have a, the privatecommunity Facebook group where
you can post questions, you canpost your wins, right?
Just post your runs, like, justfor some accountability so you
can find support andaccountability in those teams.
Uh, in in, sorry.
(33:47):
In that group, uh, we also have.
Team coffee chats, these aresuper fun because they're just
zoom chats where you can connectwith other runners around the
world.
That's not like a coachingsession, it's just you having a
virtual coffee with your runningfriends.
So if you don't have anin-person running group, you,
you now do have, you have avirtual running group that you
can connect to and you can askthe.
(34:10):
Questions that people mightthink are TMI, you know, too
much information here, like the,the, the chaffing questions and
the sports bra questions andlike the things that you would
feel weird asking other people.
There's really no weirdquestions inside the team, and
that's the cool thing.
Um.
Then you have access to therunning reconnected pathway.
Okay?
So you have that, the trainingplan, you have all that coaching
(34:32):
and support, and then you havethe access to the Running
Reconnected method.
And this is the framework that Ibuilt to help women over 40 run
strong, feel energized, and lovetheir bodies again.
And this framework is designedto compliment your training
plan.
So.
(34:53):
Inside of your training plan,you've got, again, you've got
all the runs, all of thestrength and mobility and all of
that stuff.
And then the running reconnectedmethod is this is like you get
one to two lessons every week toimplement other action items.
So for example.
Week one, we talk about nutrienttiming, and I help you
(35:15):
understand when is the best timefor you to eat around your
workouts or throughout the dayin order to get the the results
that you want.
And so you practice that duringweek one and it gives you time
to implement because again,inspiration, awareness, and
information is much differentthan implementation.
So we.
(35:35):
Kind of break it down into a 12week roadmap so that you have
one to two things to focus onevery single week so that you
can start to implement thesethings.
You can start to implement thesechanges in your nutrition, in
your recovery, in your sleep,and in, you know, your nervous
system regulation.
All of these things that you cando outside of your running as
(35:57):
well to make your results evenmore, even better, right?
So.
Those are like the main things.
And then in the, um, membershipyou also have additional tools,
like I've got additionaltrainings, like the Habit
Accelerator.
I've got a, a whole vault ofbonus trainings.
(36:17):
Um, oh, we also have amazingguest workshops.
We had one yesterday.
We brought in an intuitiveeating and food freedom coach,
and she talked about how to.
Understand the signals that ourbody is giving us.
And you know, we do talk aboutthat inside of the program.
So, um, but I also bring inguests that know more than I do
(36:39):
in these areas or thatcompliment what I'm teaching in
these areas to help go deeper onsome of these things as well.
Um, and these experts, we can.
Ask questions.
That's what these workshops are.
They're interactive workshops.
It's not just you coming tolisten to a lecture.
Like, yes, there is somepresentation and there's more
information for you, but it'sabout trying to workshop this
(37:02):
and when you're feeling like youdon't understand what to do,
having me having a coach andthen having these guest experts
help you can make a hugedifference in how you feel.
You know, we've got somefantastic, uh, guest workshops
planned for the rest of theyear.
In June, we're doing one with agut health expert, um, in, we've
(37:23):
got a dermatologist coming laterin the year.
We've got some functional healthexperts coming in, so it, the
membership, the team is designedto give you.
The things that you need to notonly be a strong runner, but
also just be a strong woman over40 and to improve your health in
all areas.
And I know that that can seemoverwhelming.
(37:44):
Some people are like, well, Ijust want to, I just wanna run
faster, you know?
But in order to run faster,there's a lot of other things
that you need to think about,and I don't want that to be
overwhelming for you.
I just want to give you the bestresults, and I want to give you
the best results with the leastamount of effort.
I want your training and yourchoices to be effective and for
you to start seeing resultssooner rather than later.
(38:07):
And that's how I've built,really built everything inside
the team.
And then, you know, I tellpeople,'cause one of the big
questions that people ask is, isthere a minimum commitment?
And I, the answer is no.
I don't require, right now wedon't require a minimum
commitment.
In the team, and I do that forseveral reasons.
(38:29):
I do that because, number one, Inever wanna lock anyone into
anything that's not right forthem.
However, with that being said,we also know that I.
Change takes time and thatresults get better over time.
So I would suggest that youcommit to three months because
(38:50):
you'll start feeling better.
Likely most women start feelingbetter within the first 30 days,
some as early as like a week ortwo, and will feel totally
transformed by the end of 12weeks.
Okay.
And then at the end of the 12weeks, if you're like a lot of
women, then you're like, well,now what?
You know what, what?
(39:11):
Now that's why it's an ongoingmembership.
Okay?
It's not just a 12 week thing.
It, it, it can be for somepeople and that's fine.
But if you are someone thatlike, after that 12 weeks,
you're like, oh my gosh, this isamazing.
I just wanna keep this going.
That's why we have that ongoingmembership.
And because this is really aboutbuilding your strongest, most
aligned running life long term.
(39:33):
So that's why we have it set upthis week.
So if you have had even one ahathis week, whether you have
joined us live in the challenge,whether you listen to the
recordings here on the podcast,however you consumed any of the
content, if you've had even oneaha moment this week, and if
you're still here listening tothis episode, and if you know
(39:55):
deep down that what you've beendoing isn't working anymore,
this is your moment.
You don't have to stay stuck.
You don't have to do this alone,and you don't have to keep
piecing things together andhoping that something clicks.
I want you to, I, I wanna inviteyou to take all of the insight
(40:15):
that you now have and turn itinto a strategy and a lifestyle
that actually works, and I wouldlove to help you inside the real
Life runners team.
So.
If you wanna join us, head overto real life runners.com/team
because this special challengeoffer is expiring Thursday
night.
Okay, Thursday, May 22nd.
(40:37):
Is when the special pricing, um,expires to join the team, and
then the price will go up afterthat.
So if you've tried doing it on,on your own and that's not
working for you, maybe it's timeto start doing it together.
Maybe it's start, it's time foryou to start working with people
that have your back no matterwhat.
No matter where you are in yourrunning.
(40:59):
Even if you think that you'retoo new or you're not far enough
along, we will meet you whereyou are.
And we will help you get to theplace where you want to go.
So again, that link is real liferunners.com/team, and I can't
wait to help you in this nextphase of your running life.
I.
Audio Only - All Participant (41:19):
Hi everyone.
so I became a member in I think2022.
I mostly did it because I was anew mom and I.
Wanted to enjoy running.
I was I did sports as well.
and so running was a punishment,but also, being in the military,
(41:40):
fitness integral part of what Ido and it's part of, what we
have to do and how to stay intothe military.
And so the mindset was alwayspush, push, push, push.
And I wasn't getting anywhere.
And I wanted so badly to enjoythe mental relief that I knew so
(42:01):
many people had with running.
And so when I joined the, reallife runners, everything shifted
and I put it in the chat thatsaid this is the best thing that
I invested in myself.
because I never wanted to dothat.
I never thought I should spendmoney on like the things that
like would help me.
(42:21):
aside from like small things,but this is by far the best
investment in myself that I havemade.
there, there's so much to offerfrom what she said, but my whole
mind shift, it's not just aboutrunning anymore and my physical
fitness, it's a whole lifechange.
Like I, I've, through this I'verealized I can change how I
(42:45):
approach life and my perspectiveon life and how I interact with
my loved ones.
And, we had the retreat inApril, her first ever and I'm so
much closer to those people.
So you should definitely joinreal life runners.
I joined Real Life Runners.
I am, I'm a cross country coachand that I'm not, I wasn't able
(43:11):
to run much'cause I, have backissues and so I, I joined real
life runners for just thehands-on coaching and it's
become so much more than that.
I focus on strength and I'm nowconsistent in strength and
running and I just did a 5K withmy daughter and that went
(43:33):
extremely well.
And I've got goals now, and somepeople in the group are all
about how far they can go,pushing themselves so longer.
I wanna push myself to do befaster and so I wanna see how
fast I can go and I really, I.
Only have desires to do 5Ks Idon't really desire to go beyond
that.
(43:53):
and that's okay.
And I've become, good with that.
And it's just, I love each oneof our group members we're so
supportive and encouraging.
And it's not just about runningeither.
We go through some really deepstuff and we work through life
(44:13):
issues and it's just been reallycool and everybody really helps
with that.
Angie (44:19):
Cindy,
Audio Only - All Participants (44:20):
I am not an, I never was an
athlete.
My high school career, my adultlife, not an athlete.
Absolutely not.
I took my first running steps at59 years old.
59 and I did a year of, I am,I'm gonna try to run and I'm
gonna run fast because that'swhat runners do.
And then I thank God, found ourreal life runners on a podcast
(44:43):
and listened to some podcastsand she was speaking my
language.
I understood her.
She was, had the science to backit up.
I joined Real Life Runners in 23and the encouragement I get from
these young ladies, and thensome are even a little older
than me, and that's okay too.
I just, have found that I cantrain and exercise and build
(45:06):
strength at 60 years old that Ididn't even know the importance
of it.
I had no idea.
And I have, my goal is to seehow far I can go.
I'm 62 and a half now.
Last year I ran my firstmarathon.
Thanks to this this amazinggroup, and here I go.
I can't help it because this isthis is just, has changed my
(45:28):
life and I am doing this for83-year-old Cindi and
93-year-old Cindi I couldn't askfor also a better group of gals
to be my friends.
They really are.
So they're stuck with me.
What's up runners and welcome back to the podcast.
I am still on a high from ourfive day running reignited
challenge, and I've been readingthrough all of your takeaways
and I just have to say.
Wow.
Thank you for showing up.
Thank you for listening to thereplays on the podcast.
For those of you that showed uplive and participated in the
calls, it was so powerful andsuch a fun week, and the
(00:22):
breakthroughs that you all havebeen sharing around your
mindset, your body, your energy,and how you view running.
These are all so, so powerful.
I saw things like don't look formotivation.
Action is the motivation.
People that have saying this isconfirming so many things that
I've been trying to piecetogether over the past.
Few years, I finally understandwhy my energy is shifting the
(00:44):
way that it is, and how I needto adjust my training.
And all of this is telling mesomething really important.
You are ready, ready to dothings differently, ready to
feel better in your body, readyto stop chasing motivation and
start training instead withintention.
But today I wanna lovinglychallenge you a bit.
Because a lot of times when wego to things like the challenge
(01:07):
or go to live events, and we arefeeling so inspired and so
motivated.
But then we get home and thingskind of fall off the wagon
because inspiration is not thesame thing as implementation.
And while breakthroughs feelamazing, they're a crucial first
step.
They're not the thing thatactually changes your results.
(01:30):
So today we're gonna talk aboutthe difference between
inspiration and implementationand give you the exact steps
that you need to move forward.
So stay tuned.
If you're looking for ways tobring more joy into your running
and you want to be a physicallyand mentally stronger runner,
you're in the right place.
(01:50):
This is the Real Life Runnerspodcast, and we are your hosts,
Kevin and Angie Brown.
Thanks for spending some timewith us today.
Now let's get running.
All right, so raise your hand if you participated in the
running reignited challenge.
Whoop, whoop.
Heck yeah.
So last week was so much fun andthank you to all of you that
(02:11):
were there.
today I really wanna talk aboutnext steps moving forward,
because like I mentioned in theintro, sometimes we can come off
these things with.
This sense of inspiration.
But what I also see, and whatI've seen from some of the
responses inside the challengeis that we can often have this
false sense of, okay, I knoweverything now I'm good.
(02:33):
I can figure it out on my own,and.
Today we wanna talk about whyfor so many people that doesn't
work because aha moments like somany of you were having last
week during the challenge.
These aha moments are awareness.
But awareness without actiondoes not change your pace.
It does not rebuild yourstrength.
(02:54):
It does not regulate yournervous system or help you lose.
Belly fat and breathing, or justslowing down on your runs.
Those are just a couple piecesof the puzzle that's not the
full picture because that changethat you want.
Only happens when youconsistently apply what you've
learned over time with the rightstructure and with the right
(03:17):
support.
You don't just need inspiration,you need implementation.
And if you're like so manywomen, especially after 40,
you've already tried toimplement, you've already tried
figuring this out on your own.
You've tried doing the research,you've tried plans, you've
listened to podcasts.
So why are you still feelingstuck?
(03:38):
One, one woman during thechallenge said that it confirmed
what she's been trying to piecetogether over the past few
years, and I really wanna pauseright there because right there.
Is one of the things and one ofthe issues that I see is that so
many women are trying to pieceit together.
Alone.
You've been gatheringinformation, but without a plan
(04:00):
to apply it and without thesupport to stay consistent, it's
falling short.
It's like trying to train for amarathon without a map, without
an actual plan.
You wouldn't try to build ahouse.
Based on tips from social media,right?
I sure as heck hope not.
You'd want a blueprint and you'dwant someone, hopefully a
licensed general contractor towalk you through it.
(04:23):
Even if you are a contractor,you know that you likely aren't
gonna be able to do it yourself.
You're gonna need to hire anarchitect that is gonna help,
have to help you come up with aplan, and you're probably gonna
have to hire other people tosupport you.
Maybe you're really good.
At the concrete part, but youdon't know how to do, you know,
the electrical stuff.
so there's so many pieces thatgo into a plan and.
(04:47):
You need help and you need theright support.
And truly, that's really whatthe real Life Runners team is.
That's what the RunningReconnected method is, and that
is why I designed that, becauseI've seen so many women trying
to piece together all thisinformation and there's just,
there's always holes in itbecause there's so much
(05:07):
information out there.
There is also a lot ofconflicting information out
there.
It can be very, very confusingunless you know how to sort
through it and sift through it.
Let's go a little bit deeper, soyou might be feeling inspired
after last week, and that is abeautiful thing that tells me
that something inside of youknows that you're ready for
more.
(05:27):
But now I want to ask you somehonest questions because I want
to help you figure out if youtruly have the.
Tools that you need to moveforward on your own or if you're
just more aware than you arebefore, because awareness again,
that is the first step, and I'mso glad that all of you were
having so much more awareness inall of these breakthrough
(05:50):
moments in the challenge whenyou started to see why you've
been feeling that way.
That was my goal of last week.
My goal was to show you thatyou're not crazy, you're not
alone.
There's a lot.
Reasons why your body is feelingthis way, and a lot of it is has
to do with the hormone shiftsthat are happening during
perimenopause and menopause.
(06:12):
And that doesn't mean thatyou're broken, and it doesn't
mean that there's anything wrongwith you.
It just means that you need anew strategy moving forward.
You need a different plan,different tools, different
resources, different supportlevels to actually help you move
forward and get the results thatyou want.
So I'm gonna go through a couplequestions here to help you try
(06:35):
to self-assess here, to see ifyou do truly know all of the
information or have all of thetools that you need to move
forward.
So first question, let's, let'stalk about your running first.
Do you know exactly how manytimes to run per week?
What each of those runs needs tofeel like.
We talked about the importanceof slowing down, and a lot of
(06:56):
you last week hadn't ever heardof the concept of polarized
training or the 80 20 rule, andwe talked about how so many
runners go out.
And push themselves hard on eachrun.
They're somewhere around like aseven outta 10 on each run, and
how that's just breaking yourbody down and how most of your
training needs to feel like atwo to three out of 10.
(07:17):
That is true, but how many ofyour runs need to feel like
that?
How long should your runs be?
What about the other 20%, thespeed days, the harder days?
What should those look like?
I'll tell you.
One thing, it does not mean thatyou should just go out and push
hard for the entire run on thosedays.
That is not the most effectiveway to training.
(07:38):
That is not the most effectiveway for you to get the fastest
results.
So if you're thinking, okay,well I'll probably run three or
four days a week.
And I'll make a couple of thoseeasy, and then I'll push harder
on a day, and then I'll golonger one day.
That's a good overview.
But what are the details ofthat?
Do you have those details?
And do you know how to put thosethings together in the most
(08:01):
effective way?
Number two.
How do you know?
Or I'm sorry, do you know how totell if your long run is
actually building endurance orif it's silently draining your
energy and slowing down yourprogress?
So if you are training for alonger race, if you are someone
that wants to improve yourendurance, you are probably
(08:22):
focused a lot on long runs.
And a lot of people that trainfor half marathons and
marathons, they.
I've even seen a lot of runnerskind of ignore their training
during the week and really onlyfocus on their long runs.
They kind of keep their weeklytraining the same and just ramp
up their long run mileage.
Which can work for some people,especially younger.
(08:42):
You know, when you're in yourtwenties, maybe even your
thirties, but that is not thebest strategy, especially for
women in your forties, fiftiesand beyond.
So if you are just focusing onbuilding up your long run,
especially if you're pushing toohard, if you're doing your long
runs too fast, that can be justdraining your energy.
Slowing your progress andsetting you up for more injury,
(09:05):
especially if you don't know howto fuel during your long runs.
Because if you are training forlonger races, like half
marathons and marathons, fuelingbecomes a very big part of
helping you build endurance,helping to give your body what
it needs in order to buildendurance and in, in order to
build and adapt versus justbreaking your body down.
(09:26):
So last week we talked a lot.
About the effect that stress HAhas on our body and how there
are beneficial types of stressthat we can apply to our body,
like training.
Exercise is a form of stress onthe body, and the goal of stress
is to help our bodies adapt andget stronger.
But the way that so many peopleare training and exercising,
(09:49):
they are just adding stress andaccumulating the stress without
allowing their bodies to adapt.
And that's just breaking yourbody down even more, which can
actually be moving you in theopposite direction that you want
to go.
Okay, so that's question numbertwo.
Question number three, do youknow the specific strength
(10:09):
exercises that compliment yourrunning?
And when to do them so that youmove forward instead of stalling
out or getting injured.
We talked about strengthtraining last week on day three,
and I had you guys do somestrength assessments so you can
see how strong you are and wherethere might be weaknesses or
(10:31):
where there might be imbalances.
And we also talked about howrunners need a specific.
Way of strength training andthere's people out there on
social media that will tell youthat there's no such thing as
running specific exercises orrunners don't need to train in,
you know, running specific ways.
All you need to do is squat anddeadlift and that is not the
(10:54):
full truth.
Yes, squats and deadlifts aregreat exercises and can do a lot
for you as a runner, but thatis, those are missing major
pieces of the puzzle.
Because running is a single legexercise.
Running is essentially jumpingfrom one leg to another over and
over and over again, and yourbody needs to be able to
(11:15):
stabilize itself to be strongenough to absorb those, those
forces, and also have enoughpower to propel you forward.
So there are.
Better ways for us to strengthtrain as runners.
And there are ways, and it, theorder of your strength trading
even matters.
You know, if you are, if youhave a day where you're doing
strength and running on the sameday, which one do you do first
(11:38):
and which one do you do second?
Like which, where is your focus?
And I can't give you the answerto that right now on the podcast
because it's not one simpleanswer.
It depends on what you'retraining for.
It depends on what your focusis.
Right now, if your focus isrunning a marathon.
That answer is going to bedifferent than someone that is
focused on building strengththat is not trained for a race
(11:58):
right now.
And so this is why having thatunderstanding of how strength
and running complement eachother and how to work with each
other is extremely importantbecause strength training and
running can actually workagainst each other if they're
not put together the right way.
So do you know those exercisesand do you know the best way to
(12:21):
put.
Plan together so that you aretraining the most effective way
and improving your risk ofinjury, decreasing your risk of
injury, versus increasing yourrisk of injury.
Because if you're just addingstrength training onto your
current running routine, you areadding more stress on the body.
You are just adding load.
(12:42):
So if you're not adjusting yourrunning at all and you're just
adding in more strength, you'reactually putting yourself at a
higher risk of injury.
There's a very.
Calculated and effective way foryou to add strength training in.
That meets you where you are.
If you've never strength trainedbefore and you try to jump in to
(13:04):
four days of strength training,lifting heavy weights, most
likely you're gonna get injured.
There's a better way you canprogress.
You have to meet yourself whereyou are.
You have to help the body movebetter first before adding
resistance.
So do you know the movements.
That you're supposed to bedoing.
Do you know how to warm yourbody up appropriately so that
(13:24):
your muscles are ready to liftheavier?
Okay.
Like only you can answer thesequestions, and that's why I'm
asking them here.
Okay.
Question number four.
Do you know how to recognizewhen your nervous system is
overloaded and what to do aboutit?
So if we talked about in dayfour last week, we talked about,
uh, the nervous system and howit's really important because
(13:46):
your nervous system regulateseverything that you do.
It's really the main control,switch the operating system
behind everything.
And we also talked about how somany women are getting stuck in
sympathetic activation.
Their nervous system isoverloaded and they're in fight
or flight more than.
They need to be.
(14:07):
And when we're in fight orflight, we don't adapt to
training well because our bodyis just trying to survive.
Our body is just trying to keepus alive when we're in
sympathetic activation.
And so it's important for us tounderstand how to help our body
shift over into what's calledparasympathetic activation or
rest and digest mode so thatyour body can actually recover.
(14:28):
And adapt from, adapt to yourtraining.
But when your nervous system isoverloaded, it's really hard for
that to happen.
So do you know how to recognizeit?
And do you know how to, how toget your body to shift over and.
When I say this, a lot of peopleare like, oh yeah, I just have
to think positive, or I justhave to deep, you know, do some
deep breathing.
(14:49):
And those are helpful.
Believe me, we've, we talkedabout those as well last week,
but those are not the onlythings.
You just sitting there and deepbreathing is not the only thing
that's going to help your bodyshift over into parasympathetic,
especially if, you know, maybeyou're able to kind of breathe.
And, and calm your, your nervoussystem down, but then you go
(15:11):
back to what you were doing andyou ramp right back up again.
Right?
So do you know how to do that?
Okay.
Um, I think we're on number fivenow.
Number five, do you know how toeat in a way that supports your
training, your hormones and yourrecovery, especially in midlife?
(15:32):
Because your nutrition needsover after 40 change.
The hormones that are shiftingin your body as a woman over 40
in perimenopause or postmenopause affect the way that
your body metabolizes energy,the way that your body
metabolizes the food that youeat and your body changes, the
(15:53):
insulin sensitivity changes yourresponse to glucose, your
cortisol response.
All of these things aredifferent and, and your body's,
storage mechanism of like.
When your cortisol levels arehigher, because estrogen is
declining, cortisol tends tostay more elevated, and cortisol
is a hormone that affects fatstorage.
(16:15):
And so there's a lot of women inthis phase of life that notice
that they're accumulating morefat, especially around the belly
area.
Due to these cortisol levels.
Now cortisol is not a bad thing.
Okay?
So I really want to try to breakup and dispel that myth as well,
because there's a lot of peopleon social media that are trying
to make you think that cortisolis the enemy.
(16:36):
Cortisol is not the enemy.
Cortisol plays a very.
Vital role in our bodies,especially as runners.
Basically, cortisol helps tomobilize sugar in our body that
the stored form of carbohydratesin our body to give us energy to
go out and run and to exercise.
So cortisol is, is a greatthing.
It's not so great when cortisollevels stay elevated.
(17:00):
And the way that you eat makes adifference in your cortisol
levels, the way that you eatwhat you eat, when you eat.
All of these.
Factors affect how your bodyprocesses the food that you're
eating.
So some of the things I justmentioned, when you're eating
your nutrient timing becomesmore important, especially
(17:22):
eating around your workouts andwhat you're supposed, what
you're, what's best to eatbefore and after exercise.
what you're eating makes a bigdifference.
And the your timing of all ofthat, how you're eating.
Actually plays a role as well ifyou're constantly eating on the
go and stressed out.
If you are questioning whetheror not you're eating the right
(17:43):
thing and you're stressed aboutthe food that you're eating,
that's going to affect how yourbody absorbs it.
And then of course, how muchyou're eating.
Affects how your body respondsand whether or not your
nutrition is supporting yourtraining, your hormones, and
your recovery.
Because there's a lot of womenout there when I say how much
you're eating, they think thatthey're eating too much.
(18:03):
They think they're overeating.
But when we really take a lookat it, there's a lot of women
and a lot of you that did thechallenge last week that started
to realize, oh my gosh, I'mactually under fueling.
I'm not giving my body.
The things that it needs, I'mnot eating in a way that is
supporting me.
So.
Again, the awareness is hugeWhen you realize that and you're
(18:25):
like, oh my gosh, I'm, I'm noteating in, in a way that is
supporting my body and myhormones, and this is the way
that I'm eating, is actuallymaking these symptoms even
worse.
Okay, great awareness.
Perfect.
Now what?
what do we do now?
And again, we didn't have timeto get into all of these details
last week in the challenge.
We only had five days together,so.
(18:47):
Do you know how to eat movingforward?
Because it's not just abouteating more protein.
That is an important piece ofit.
Of course, like we did talk alittle bit about that.
And protein is important forwomen in midlife.
It becomes more important.
When we go through perimenopauseand menopause than it was
earlier in our life.
But that's not the only piece ofthe puzzle, especially as
(19:08):
runners.
Carbohydrates are also veryimportant.
Healthy fats also veryimportant.
So do you know what you shouldbe eating to help optimize your
health and your running and yourlongevity?
And this is where I wannacaution you because I think that
we can get into.
A pattern or a place where we'rehyper-focused on our food, and I
(19:33):
don't want that for you either.
Thinking that, analyzing everymorsel, every bite that we put
into our mouth, that is also avery unhealthy way to.
Eat and an unhealthyrelationship with food.
So it's really aboutunderstanding how to listen to
your body, figure out what yourbody needs, and then give it
that, right, give it, give itthe things that it needs so
(19:56):
that.
You can recover quicker.
Your body builds muscle moreeasily.
Your endurance improves, yousleep better, you stop.
You have less hot flashes orbrain fog or joint pain, like
your nutrition has an effect onall of those things.
Okay, and the final question,and maybe the most important
question of it all.
(20:19):
Do you really want to keepspending hours and hours
searching for answers, scrollingon your phone, following plans
from free apps that you hopewill work and still end up in
the same spot three months fromnow?
I'm gonna let that sink in.
Because if you don't have theright plan and the right system,
(20:41):
and when I say plan, it's somuch more than just your
training plan.
yes, your runs are important,but it's also about the things
that I just mentioned here, likeyour plan for strength training,
your plan for your nervoussystem, your plan for.
Nutrition, and that's why I liketo use the word system because
(21:02):
this truly is like a trainingsystem and training lifestyle
that goes into all of this.
And there's people out therethat are thinking, I'm sure,
this all sounds like too much.
This sounds like a lot.
I just, I just wanna run alittle bit faster.
I just.
Don't want running to hurt.
(21:22):
I just wanna lose weight.
Like you're talking this, thisall sounds like a lot and I
would love you to question that.
is it a lot like it can be whenyou don't know the steps and
you're constantly looking foranswers, but.
The truth is you don't need moremotivation.
You don't need to keep trying tofigure this out on your own.
(21:44):
You need a method and structureand real support that meets you
where you are.
And this is exactly why Icreated the Running Reconnected
method and the real Life Runnersteam because in this phase of
life, running gets harder, notbecause you're doing it wrong,
but because your body's changingand your training needs to
(22:05):
change with it.
And I think that a lot of youthat join the challenge as well.
Are newer to running, and so I,I want to, if you're hearing me
say the word training and you'rethinking to yourself, oh, that's
not me.
That doesn't apply to me.
I'm not training for a race, I'mnot training for anything right
now.
I'm just, I'm just running.
I would love you to challengethat because you, I would argue
(22:28):
that you are training, like ifyou're out there trying to
improve.
In any way you're training, youmight not be training for a
race.
The the end goal might bedifferent, and that's totally
okay.
But you are training if you arewanting to improve, whether
you're trying to improve yourstrength, you're trying to
improve your endurance, you'retrying to improve your body
(22:49):
composition.
All of that is training becauseI use the word training as the
things that you're doing that isare leading you towards a goal.
And inside the team, we take allof those insights that you had
in the challenge and we turnthem into action.
That creates real and lastingtransformation because you don't
(23:11):
need to figure it out all alone.
You just need the right system,and you need the right people to
walk beside you as you makethose changes.
I know that there's a lot ofpeople that think that running
is a solo sport, and it's true.
A lot of people.
Do go out and run by themselves.
Maybe you're also a part of arunning group, and so you do
(23:33):
some of your runs or even all ofyour runs with other people,
which is fantastic.
And even though you go out andrun on your own, a lot of us,
that doesn't mean that you don'tneed support because you know
how it feels when you feel likeyou're doing the right things
and you're not seeing theresults or you go out.
(23:56):
And your run just feels terriblewhen you have someone that you
can share that with, thatunderstands what you're going
through because they've beenthere too.
It makes a world of difference.
Just like anything in your, yourlife, you know, if there's ever
been something that you've donein your life that was hard.
You can have people in your lifethat can be sympathetic, but if
(24:20):
they haven't been there and ifthey've never experienced it
themselves, it's not the same assharing that same struggle with
someone who's been there anddone that.
I.
Had that experience as well.
It just hits different, youknow, if you're a mom and you're
struggling with a teenager andyou're talking to someone that
(24:41):
doesn't have kids that's tryingto be sympathetic, you
appreciate that.
You know, like your friends thatare trying to be sympathetic,
it's wonderful when they'rethere for you and they can
listen to you.
But you know that it's differentversus when you're talking to
someone else that also hasteenagers or that had teenagers,
(25:02):
maybe their kids are grown upand they can offer you more
wisdom and perspective becausethey've been there and they got
through it and they're on theother side of it Now.
They can look back and they cantell you, they can see what
worked and what didn't work, andthey can help guide you so that
you don't have to go through allof the same struggles.
That is priceless.
(25:23):
That is gold right there.
When you can have people in yourlife like that, and that's
exactly what is waiting for youinside the real life runners
team.
You not only have coaches toguide you, expert coaches, not
just coaches that have gone to aweekend running certification
program.
Kevin and I have been runningfor decades, both of us, Kevin,
(25:46):
longer than me, and I've been aphysical therapist for 18 years
and worked with thousands ofpeople and I understand and am
an expert in the human body andthe nervous system and.
All of the things in strengthtraining, all the things that we
need to succeed as runners.
So you have coaches there andyou have amazing people on the
(26:09):
team that are right next to youthat are out there training,
that understand the thestruggles and the frustrations
that also understand the joythat comes when you break
through things and do thingsthat you never thought possible
before, and they're there tocelebrate you.
Hard.
They're there to celebrate youbig time.
(26:32):
I love the celebrations that wehave in our team, both on our
live calls and inside theFacebook group, where I just
watch the runners support eachother and it is the most
heartwarming, like cup fillingthing that I see is these
runners connecting from all overthe world and understanding
maybe some of them for the firsttime that they're not alone.
(26:56):
And that is so, so huge.
So if you're not yet a part ofthe Real Life Runners team, I
want to invite you to join us,and that's why I have decided to
release this episode a day earlybecause right now we are running
a special enrollment period.
We've got some special bonusesand a special investment, and
that investment is going up.
(27:18):
I want you to get in and I wannagive you the support that you
need.
So I wanna walk you through nowexactly what happens when you
join the team so that you knowwhat's waiting for you, because
I want you to have all of theinformation that you need to
make the decision that's rightfor you.
So those questions that I walkedyou through earlier of like, you
know, do you have all thisinformation?
(27:39):
Do you know how many times likeyour runs and your strength and
all those things, if youanswered no.
To any of those questions, Iwant you to consider joining the
team because those answers areinside for you.
So when you join, you're goingto get a personalized training
plan that is built around you,your effort and your physiology.
(28:03):
So Kevin and I, when you join,there's a, you have two choices
in the way that you get yourtraining plan.
You sign up for the team, you'llwatch a welcome video that'll
explain kind of what, what, whatyou're getting inside the team
and all about our coaching andour community and all of that
stuff.
There's a little intro video,and then we go to your training
(28:23):
plan and you can either chooseto build your own training plan
and we walk you through exactlyhow to do that.
If you're someone that likes todo it on your own step by step,
we show you how to do that, andwe have tons of templates that
you can.
Use to work with and thencustomize, or you can fill out a
customized plan request and thatgets sent to us so that we then
(28:46):
will ask you some questionslike, how many times are you
current?
Like, where are you currently?
Right?
Like, how many times are yourunning?
What are you doing?
Are you strength training?
Like we get a a snapshot ofwhere you are right now, and
then we also ask you about yourgoals.
Where do you wanna go?
And then we build you a plan totake you from where you are to
where you want to go, and wegive you all of your runs during
(29:09):
your week.
Okay?
So if you wanna run three days aweek, if you wanna run five days
per week, we build that plan outto exactly what is going to work
in your real life.
That is why we are real liferunners, because this needs to
work inside your real life.
So we tell you your exact runsper week.
Exactly how long they should be,exactly how they should feel on
(29:30):
the effort level, scale, scalefrom one to 10.
Um, what that should feel likein your body.
We give you the speed days, youknow,'cause some of those days
are gonna be easy.
Feeling like that.
Level two to three like wetalked about.
And then.
What does a speed day look like?
You know, maybe you'll haveintervals on your plan.
Maybe you'll have some hillworkouts on your plan.
There'll be different types ofspeed days or harder days to
(29:52):
help you make faster progresswith the le, I should say, with
the least amount of effort andwith the least amount.
Um, it's the most effective wayto do it, right?
So you'll have all of your runsall planned out for you, your
exact long runs, everything thatyou need.
Your plan also has all of yourstrength workouts.
It gives you the exact exercisesto do with video demonstrations
(30:15):
of those exercises so that youdon't have to guess.
You don't have to Google, youdon't have to go to YouTube.
You just open up your plan, openup the strength workout, you'll
see the whole strength workoutwritten out for you.
And then you'll also have videosto follow if you're not sure
what any of those things are.
You'll get warmup and mobilityroutines so that you can get
(30:36):
your body moving better.
You'll, you'll have runningdrills put in there, okay?
Don't let this overwhelm you.
These are little things.
Running drills take, you know,five minutes or less, but
they're there to help your bodyunderstand how to move more
efficiently so that runningfeels better.
Inside your plan.
You'll also have the rest daysplanned out in there for you if
(30:58):
you have any sort of injury orany sort of pain.
Right now we have little thingsthat we can add in to help you
rehab those, um, injuries.
Again, you're getting access tome a physical therapist, so if
you are dealing with some planplantar fasciitis, if you're
dealing with Achilles pain orcalf pain or knee pain, I'm
gonna give you some.
(31:19):
Additional exercises to do toclear that up first before we
start jumping into heavy liftingor more running or those kinds
of things as well.
Okay, so we build out thetraining plan.
We, um, you get that trainingplan delivered to you on a, a
training calendar called FinalSurge that syncs with a lot of
(31:40):
the popular watches out there,like Garmin, apple Watch, Kross,
Strava, like all these things.
So you can just connect your,your Garmin or whatever watch
you use, and then the workoutswill literally just be pushed to
your watch each day.
How cool is that, right?
You'll get an email every singleday, uh, the night before
(32:01):
actually you get the email thenight before saying, here's your
workout tomorrow.
Um, and so that you know what'scoming.
You know how much time to, youknow, devote to it.
You can plan out your whole weekand figure out, okay, where am I
gonna fit my training sessionsin this week?
Because you have your wholecalendar all planned out for
you.
So that takes away so muchresearch.
(32:22):
No more guesswork, no moreguessing paces, no more burning
out.
And all of the strength andmobility work that is in your
plan is designed to complimentyour running and to reduce your
injury risk.
And again, we tell you, do youknow if you, if you are doubling
up on strength and runs on thatday, which one do you do first?
Right?
And if you're not sure.
(32:42):
You have coaches that you canask, and we get you those
answers quickly.
Um, you can get coaching andsupport in a lot of different
ways.
So we have live weekly coachingcalls on Zoom every single
Tuesday.
If you can't make it to our, ourlive calls, you can email us,
you can send us a message insidethe app.
You can, um, actually request.
(33:06):
A group coaching call on adifferent day.
You know, that's a new optionthat we have added to the team
recently as well, because wewant this team to work for you
no matter where you are in theworld.
And we do already have peopleall over the world in lots of
different time zones.
Australia, the uk, the us,Canada, like we're all over the
(33:26):
globe already, which is amazing.
So you get all this live, theselive calls, um.
We also have a, the privatecommunity Facebook group where
you can post questions, you canpost your wins, right?
Just post your runs, like, justfor some accountability so you
can find support andaccountability in those teams.
Uh, in in, sorry.
(33:47):
In that group, uh, we also have.
Team coffee chats, these aresuper fun because they're just
zoom chats where you can connectwith other runners around the
world.
That's not like a coachingsession, it's just you having a
virtual coffee with your runningfriends.
So if you don't have anin-person running group, you,
you now do have, you have avirtual running group that you
can connect to and you can askthe.
(34:10):
Questions that people mightthink are TMI, you know, too
much information here, like the,the, the chaffing questions and
the sports bra questions andlike the things that you would
feel weird asking other people.
There's really no weirdquestions inside the team, and
that's the cool thing.
Um.
Then you have access to therunning reconnected pathway.
Okay?
So you have that, the trainingplan, you have all that coaching
(34:32):
and support, and then you havethe access to the Running
Reconnected method.
And this is the framework that Ibuilt to help women over 40 run
strong, feel energized, and lovetheir bodies again.
And this framework is designedto compliment your training
plan.
So.
(34:53):
Inside of your training plan,you've got, again, you've got
all the runs, all of thestrength and mobility and all of
that stuff.
And then the running reconnectedmethod is this is like you get
one to two lessons every week toimplement other action items.
So for example.
Week one, we talk about nutrienttiming, and I help you
(35:15):
understand when is the best timefor you to eat around your
workouts or throughout the dayin order to get the the results
that you want.
And so you practice that duringweek one and it gives you time
to implement because again,inspiration, awareness, and
information is much differentthan implementation.
So we.
(35:35):
Kind of break it down into a 12week roadmap so that you have
one to two things to focus onevery single week so that you
can start to implement thesethings.
You can start to implement thesechanges in your nutrition, in
your recovery, in your sleep,and in, you know, your nervous
system regulation.
All of these things that you cando outside of your running as
(35:57):
well to make your results evenmore, even better, right?
So.
Those are like the main things.
And then in the, um, membershipyou also have additional tools,
like I've got additionaltrainings, like the Habit
Accelerator.
I've got a, a whole vault ofbonus trainings.
(36:17):
Um, oh, we also have amazingguest workshops.
We had one yesterday.
We brought in an intuitiveeating and food freedom coach,
and she talked about how to.
Understand the signals that ourbody is giving us.
And you know, we do talk aboutthat inside of the program.
So, um, but I also bring inguests that know more than I do
(36:39):
in these areas or thatcompliment what I'm teaching in
these areas to help go deeper onsome of these things as well.
Um, and these experts, we can.
Ask questions.
That's what these workshops are.
They're interactive workshops.
It's not just you coming tolisten to a lecture.
Like, yes, there is somepresentation and there's more
information for you, but it'sabout trying to workshop this
(37:02):
and when you're feeling like youdon't understand what to do,
having me having a coach andthen having these guest experts
help you can make a hugedifference in how you feel.
You know, we've got somefantastic, uh, guest workshops
planned for the rest of theyear.
In June, we're doing one with agut health expert, um, in, we've
(37:23):
got a dermatologist coming laterin the year.
We've got some functional healthexperts coming in, so it, the
membership, the team is designedto give you.
The things that you need to notonly be a strong runner, but
also just be a strong woman over40 and to improve your health in
all areas.
And I know that that can seemoverwhelming.
(37:44):
Some people are like, well, Ijust want to, I just wanna run
faster, you know?
But in order to run faster,there's a lot of other things
that you need to think about,and I don't want that to be
overwhelming for you.
I just want to give you the bestresults, and I want to give you
the best results with the leastamount of effort.
I want your training and yourchoices to be effective and for
you to start seeing resultssooner rather than later.
(38:07):
And that's how I've built,really built everything inside
the team.
And then, you know, I tellpeople,'cause one of the big
questions that people ask is, isthere a minimum commitment?
And I, the answer is no.
I don't require, right now wedon't require a minimum
commitment.
In the team, and I do that forseveral reasons.
(38:29):
I do that because, number one, Inever wanna lock anyone into
anything that's not right forthem.
However, with that being said,we also know that I.
Change takes time and thatresults get better over time.
So I would suggest that youcommit to three months because
(38:50):
you'll start feeling better.
Likely most women start feelingbetter within the first 30 days,
some as early as like a week ortwo, and will feel totally
transformed by the end of 12weeks.
Okay.
And then at the end of the 12weeks, if you're like a lot of
women, then you're like, well,now what?
You know what, what?
(39:11):
Now that's why it's an ongoingmembership.
Okay?
It's not just a 12 week thing.
It, it, it can be for somepeople and that's fine.
But if you are someone thatlike, after that 12 weeks,
you're like, oh my gosh, this isamazing.
I just wanna keep this going.
That's why we have that ongoingmembership.
And because this is really aboutbuilding your strongest, most
aligned running life long term.
(39:33):
So that's why we have it set upthis week.
So if you have had even one ahathis week, whether you have
joined us live in the challenge,whether you listen to the
recordings here on the podcast,however you consumed any of the
content, if you've had even oneaha moment this week, and if
you're still here listening tothis episode, and if you know
(39:55):
deep down that what you've beendoing isn't working anymore,
this is your moment.
You don't have to stay stuck.
You don't have to do this alone,and you don't have to keep
piecing things together andhoping that something clicks.
I want you to, I, I wanna inviteyou to take all of the insight
(40:15):
that you now have and turn itinto a strategy and a lifestyle
that actually works, and I wouldlove to help you inside the real
Life runners team.
So.
If you wanna join us, head overto real life runners.com/team
because this special challengeoffer is expiring Thursday
night.
Okay, Thursday, May 22nd.
(40:37):
Is when the special pricing, um,expires to join the team, and
then the price will go up afterthat.
So if you've tried doing it on,on your own and that's not
working for you, maybe it's timeto start doing it together.
Maybe it's start, it's time foryou to start working with people
that have your back no matterwhat.
No matter where you are in yourrunning.
(40:59):
Even if you think that you'retoo new or you're not far enough
along, we will meet you whereyou are.
And we will help you get to theplace where you want to go.
So again, that link is real liferunners.com/team, and I can't
wait to help you in this nextphase of your running life.
I.
Audio Only - All Participant (41:19):
Hi everyone.
so I became a member in I think2022.
I mostly did it because I was anew mom and I.
Wanted to enjoy running.
I was I did sports as well.
and so running was a punishment,but also, being in the military,
(41:40):
fitness integral part of what Ido and it's part of, what we
have to do and how to stay intothe military.
And so the mindset was alwayspush, push, push, push.
And I wasn't getting anywhere.
And I wanted so badly to enjoythe mental relief that I knew so
(42:01):
many people had with running.
And so when I joined the, reallife runners, everything shifted
and I put it in the chat thatsaid this is the best thing that
I invested in myself.
because I never wanted to dothat.
I never thought I should spendmoney on like the things that
like would help me.
(42:21):
aside from like small things,but this is by far the best
investment in myself that I havemade.
there, there's so much to offerfrom what she said, but my whole
mind shift, it's not just aboutrunning anymore and my physical
fitness, it's a whole lifechange.
Like I, I've, through this I'verealized I can change how I
(42:45):
approach life and my perspectiveon life and how I interact with
my loved ones.
And, we had the retreat inApril, her first ever and I'm so
much closer to those people.
So you should definitely joinreal life runners.
I joined Real Life Runners.
I am, I'm a cross country coachand that I'm not, I wasn't able
(43:11):
to run much'cause I, have backissues and so I, I joined real
life runners for just thehands-on coaching and it's
become so much more than that.
I focus on strength and I'm nowconsistent in strength and
running and I just did a 5K withmy daughter and that went
(43:33):
extremely well.
And I've got goals now, and somepeople in the group are all
about how far they can go,pushing themselves so longer.
I wanna push myself to do befaster and so I wanna see how
fast I can go and I really, I.
Only have desires to do 5Ks Idon't really desire to go beyond
that.
(43:53):
and that's okay.
And I've become, good with that.
And it's just, I love each oneof our group members we're so
supportive and encouraging.
And it's not just about runningeither.
We go through some really deepstuff and we work through life
(44:13):
issues and it's just been reallycool and everybody really helps
with that.
Angie (44:19):
Cindy,
Audio Only - All Participants (44:20):
I am not an, I never was an
athlete.
My high school career, my adultlife, not an athlete.
Absolutely not.
I took my first running steps at59 years old.
59 and I did a year of, I am,I'm gonna try to run and I'm
gonna run fast because that'swhat runners do.
And then I thank God, found ourreal life runners on a podcast
(44:43):
and listened to some podcastsand she was speaking my
language.
I understood her.
She was, had the science to backit up.
I joined Real Life Runners in 23and the encouragement I get from
these young ladies, and thensome are even a little older
than me, and that's okay too.
I just, have found that I cantrain and exercise and build
(45:06):
strength at 60 years old that Ididn't even know the importance
of it.
I had no idea.
And I have, my goal is to seehow far I can go.
I'm 62 and a half now.
Last year I ran my firstmarathon.
Thanks to this this amazinggroup, and here I go.
I can't help it because this isthis is just, has changed my
(45:28):
life and I am doing this for83-year-old Cindi and
93-year-old Cindi I couldn't askfor also a better group of gals
to be my friends.
They really are.
So they're stuck with me.
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