Running Lean

Running Lean

Get leaner and get stronger so you can run faster and run longer than you ever thought possible.


June 14, 2024 26 mins

When it comes to creating healthy habits that last, the real key is consistency. You have to take consistent, aligned action if you want to create behavior patterns that get you results. And the key to taking consistent, aligned action is planning ahead. So in this episode of the podcast, you’ll learn the power of planning ahead and why you need to be practicing this right now.

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When most people set goals for themselves, they think small. But is this really what you want for yourself? Not me. I want to set goals that feel scary, uncomfortable, and impossible. In this episode I explain why you shouldn’t be setting small, easily-achievable goals, but instead working on achieving impossible goals.

The post 232. Achieving Impossible Goals appeared first on Running Lean with Patrick McGilvray.

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It’s that time of the year again! The kids are out of school, the weather is amazing, and you are going on vacation. But you might be worried because in the past, going on vacation meant going off the rails. You’re on vacation so you just want to have fun, right? If this means coming home 10lbs heavier and hating yourself…is it really all that fun? In this episode of the podcast, I’ll offer up some helpful tips for sticking to your...

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May 24, 2024 22 mins

For a lot of runners, the off-season can be a challenging time. It’s so important that what you do in the off-season can often make or break your next race. So today, what to do in the off-season as a runner to ensure you start your next training cycle on the right track.

The post 230. What to Do in the Off-Season appeared first on Running Lean with Patrick McGilvray.

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One of the big keys to achieving anything significant in your life - losing weight and keeping it off, running a marathon - is confidence. So how do you get more confidence? Well, you are in luck because that’s what’s on the agenda here today. In this episode, I explain what confidence is, how it might just be the game-changer you’re looking for, and how to have more confidence now.

The post 229. How to Have More Confidence Now app...

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This past weekend was the biggest running event of the year here in Cincinnati - Flying Pig Weekend! I did a lot of racing this weekend and let’s just say that things did not all go as planned. But despite dealing with some very challenging situations, the whole weekend was a huge success, both for the city and for me personally. Today on the podcast, I share my experiences in dealing with all the challenges and all the lessons lea...

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About 80% of Americans say they feel some degree of stress in their daily lives. We are a stressed-out society. Having a daily stress management practice is imperative if you want to be a healthy happy human. And one of the most powerful ways to manage stress is to practice mindfulness. So in this episode, I explain the power of practicing mindfulness and why it might be the best gift you can ever give yourself.

The post 227. The P...

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April 26, 2024 24 mins

We’re in the middle of the Spring racing season here in the US and a lot of runners ask me questions about pacing for their upcoming race. Believe it or not, there is one pacing strategy that has been proven time and again to be the most effective for practically every runner. Today I will answer the question, “What’s the best pacing strategy”, so you can go out there and crush your Spring race this year.

The post 226. What’s the B...

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April 19, 2024 23 mins

One of the most powerful things you can do to improve your health and fitness is to regularly push past your comfort zone. The idea of getting uncomfortable is easy to understand, and most people say they’re more than willing to get uncomfortable. But when they come face-to-face with their own discomfort, all those good intentions go out the window. So today on the podcast, it’s all about pushing past your comfort zone so you can g...

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17 years ago I finally made the decision to give up drinking alcohol. This was not a decision that came quickly or easily, I had been drinking daily for many, many years. I got to a point where my life was not what I wanted it to be. I wanted more for myself and alcohol was standing between me and the person I ultimately wanted to be. So today on the podcast, how I experienced freedom from alcohol, got my life back, and became heal...

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There’s a lot of interesting food advice being given out these days by health and fitness “experts.” One in particular that has stood out to me lately goes something like, “Take a few days each week and go crazy! Eat whatever you want! You don’t want to be too restrictive with your diet!” I’ve learned a lot about this principle in the last few months and today I share my thoughts with you about it. In this episode of the Running Le...

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March 29, 2024 19 mins

Have you ever found yourself at the end of a sleeve of Oreos or at the bottom of a bag of potato chips and thought…did I really just eat all that? If so, then you have probably been doing some mindless eating. Mindless eating is something we have all done at one point or another, and it’s something you can absolutely change. So today on the podcast, what mindless eating is and how to stop the mindless eating once and for all.

The p...

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If you’ve ever trained for a marathon then you know that sacrifices have to be made in order to achieve that goal. You have to put in a lot of hours on the weekends running in the cold. You have to give up time with your family and friends. You are more than willing to sacrifice these things in order to run that race. How about when it comes to losing weight? What are you willing to sacrifice in order to hit your weight loss goal? ...

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A lot of runners are told not to lose weight while training for a race. There are many reasons why they are given this advice (which I cover in today’s episode), but I don’t necessarily agree with all of it. I believe there’s a right way and a wrong way to lose weight as a runner, even when you’re training for an event like a half or full marathon. In this episode of the Running Lean podcast, can you…and should you lose weight whil...

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If you've ever changed your eating habits or started exercising on the weekends instead of partying, and your friends have told you that you're boring then this episode is for you. Every day I talk to people who want to lose weight and improve their health and fitness and one of the reasons they struggle is because it all seems so boring. They don't want to give up their exciting lives will all the exciting food that goes along wit...

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March 1, 2024 23 mins

If you want to lose weight and keep it off, you probably already know that you have to change your diet. But if you think you can change your diet but not your thinking, you are always going to struggle. So today on the podcast, if you want to change a behavior and make it last, then you have to change how you think.

The post 218. You Have to Change How You Think appeared first on Running Lean with Patrick McGilvray.

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February 23, 2024 28 mins

Whether you are just getting into running or have been at it a while, you should be actively working on improving your endurance. While there are many methods out there that are designed to help you improve your endurance, there are a few key principles that most runners overlook. So today on the podcast, I share 5 ways to improve your endurance to help you run longer and make running easier in general.

The post 217. 5 Ways to Impr...

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As runners, we’ve been told over the last 40 years or so that the only way to fuel for running is with carbohydrates. Loads and loads of carbs. The thing is, this approach just doesn’t work for everyone. Some people (like me) gain a lot of weight eating all those carbs, regardless of how much we run. In this episode, I offer an alternative way to fuel long-distance running, one that doesn’t cause you to gain weight in the process.


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February 9, 2024 25 mins

Recently I spent a week on vacation and decided to change my diet a bit. I made the decision to eat more freely, to enjoy some of the amazing local food, to eat dessert, bread, pastries, and generally be a bit less strict about my diet. It was definitely an interesting experience and I learned some very valuable lessons along the way. In this episode, it’s all the lessons learned from vacation eating for a week - the good, the bad,...

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Being overweight is not something that’s not talked about very much (or at all) in the running community. There seems to be some stigma around being a runner and being overweight. In this episode, I'll share why running is not a very effective tool for weight loss, and why you need to treat the underlying physical, mental, and emotional aspects of overeating if you really want to lose weight for good.

The post 214. Replay: Why Runn...

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