One thing I have learned over and over again this year is that we must "let go to let in". As 2025 approaches, we need to bring closure to 2024 to allow space for future successes, joy, and achievements in running and life. In this episode we highlight five key things runners should consider letting go of and leave in 2024.

02:06 The Clothing Analogy: Letting Go to Let In

08:23 Five Things to Let Go of in 2024

13:39 Debunking the 'More is Better' Myth

20:28 Balancing Hard and Easy Workouts

21:46 Effort-Based Training and Cross Training

23:50 Embracing Quality Over Quantity

26:12 Letting Go of Arbitrary Numbers

32:23 The Power of Self-Acceptance

35:15 Avoiding Harmful Comparisons

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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.

When you race, do you race the clock or race other runners? In this week’s episode, we dig into this idea, share personal anecdotes, including their unique race experiences and how their expectations have shifted over time due to various factors such as training, health, and past performances. We also delve into the mental strategies employed during races, the psychology of competition, and practical tips for runners in the second phase of their running journey. Whether you aim to beat your own records or compete head-to-head with others, this episode offers valuable insights to enhance your racing experience.

03:25 Race Expectations and Strategies

09:10 Racing the Clock vs Racing People

21:48 Adjusting Goals Due to Sickness

24:38 The Psychology of Racing

25:26 Pre-Race Mindset and Strategies

28:25 Balancing Life and Racing

33:10 Racing vs Running

41:25 The Fun in Racing

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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.

In episode 389 of the Real Life Runners podcast, we discuss the universal law of rhythm, emphasizing the importance of understanding and embracing life's natural cycles. We explore how recognizing the ebb and flow of activity and rest can significantly impact both training and overall well-being. The episode dives into Kevin's personal journey of overcoming his relentless push in training at the expense of his health, leading to seizures and a realization of the critical need for rest. Angie shares her recent insights from a business event, highlighting the necessity of mental rest in addition to physical rest. We provide actionable strategies for listeners to incorporate genuine rest into their routines, stressing that true recovery is foundational to achieving goals, whether in running or other life pursuits.

00:54 The Power of Rest and the Law of Rhythm

02:16 Kevin's Personal Journey with Rest

07:54 The Importance of Mental and Physical Rest

15:35 Balancing Training and Rest

27:21 Practical Tips for Prioritizing Rest

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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.

In episode 388 of the Real Life Runners Podcast, Don Oswalt, an accomplished triathlete who began his athletic journey at 44, shares the transformative power of mantras. Don discusses his late start in endurance sports and how his passion quickly escalated, leading to participation in prestigious events like the Ironman World Championships and Boston Marathon. He highlights the crucial role of mental strength and how developing mantras has been instrumental in his success. Don shares personal anecdotes, valuable tips on maintaining physical and mental resilience, and the significance of mind-body harmony. He also explains how consistent training, proper coaching, and mindful recovery contribute to longevity in endurance sports.

00:04 Meet Don Oswalt: From Novice to Elite Triathlete

02:19 Don's Journey: Overcoming Challenges and Finding Purpose

05:15 Qualifying for Kona and Boston: A Milestone Achievement

07:25 The Power of Self-Belief and Personal Development

17:07 Training Smart: Balancing Intensity and Recovery

23:08 Mental Strategies: The Role of Mantras in Racing

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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.

In episode 387 of the Real Life Runners Podcast, we share five crucial tips for running through the holiday season. Understanding the challenges the holidays present, they provide strategies to keep your running routine intact amidst celebrations and commitments. We encourage listeners to plan ahead, adjust as necessary, and embrace the festive period while maintaining a balanced approach to fitness.

02:28 The Importance of Process Goals

07:19 Setting Minimum Exercise Levels

10:32 Planning and Flexibility in Workouts

22:11 Staying Active in Different Ways

28:44 Enjoying the Holiday Season

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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.

This week we dive deep into the concept of sacrifice in running. We discuss the necessary sacrifices runners must make to achieve their goals and how to know if you're sacrificing the right things. We address common pitfalls, such as sacrificing the wrong aspects of life or overdoing the variety in training to the detriment of progress. Learn that real progress may require giving up old beliefs, focusing on quality over quantity, and embracing the right kind of sacrifice to ensure long-term success and joy in running. This also touches on balancing running goals with family and personal life, emphasizing that sacrifices should be sustainable and aligned with individual goals.

01:38 Understanding Sacrifice and Trade-offs

05:10 The Myth of Having It All

12:02 Short-term Wins vs. Long-term Goals

16:09 Sustainable Sacrifice and Mental Health

22:19 The Dangers of Sacrificing Sleep

24:16 Sacrificing Progress for Variety

31:34 Balancing Consistency and Joy

35:17 Making Room for What Truly Matters

36:49 Quality Over Quantity in Training

39:27 Defining Clear Goals in Training

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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.

Today we are digging into the often misunderstood topic of motivation. We discuss why motivation, while potentially useful in the short term, is not the key to long-term success in running. Instead, they emphasize the importance of consistency and action, which build the necessary belief systems to achieve running goals. The episode highlights how small, manageable action steps can bolster motivation, create lasting habits, and ultimately transform identity.

00:49 The Limitations of Motivation

01:15 Consistency Over Motivation

05:03 The Role of Small Steps

07:56 Belief and Action: The True Drivers

12:30 Transforming Identity Through Action

15:44 Setting Realistic Goals

35:18 The Importance of Enjoying the Journey

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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.

In episode 384 of the Real Life Runners Podcast, the focus is on the importance of heavy lifting for runners. The episode challenges the traditional belief that runners should stick to high repetitions and low weights, highlighting heavy lifting's role in improving strength, endurance, and body composition. We discuss the benefits of heavy lifting, debunk myths about getting bulky, and provide practical advice on how runners can incorporate heavy lifting into their routines. The episode underscores the importance of a balanced approach to training and emphasizes activity-specific functional exercises for overall performance and injury prevention.

01:08 The Importance of Strength Training

04:07 Common Misconceptions About Lifting

09:44 The Big Three Exercises

15:01 Benefits of Heavy Lifting

19:27 Muscle Fiber Recruitment and Coordination

23:21 Benefits of Heavy Lifting for Runners

25:06 Strength Training for Women in Midlife

27:38 Functional Training for Runners

35:06 Balancing Strength and Speed Training

37:35 The Importance of Recovery

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.