You likely know what to do.

Strength train.
Eat more protein.

Fuel with carbs.
Run easy.
Sleep more.

So why is it still so hard to actually do those things consistently?

In this episode, we dive into the real reason knowledge alone doesn’t create change — and why lasting progress happens when habits become part of who you are, not just something you try to check off a list.

We break down the three stages every runner moves through:

Information — learning what works and feeling motivated to start
Implementation — where it gets messy, uncomfortable, and mentally heavy
Integration — when habits become automatic, identity-driven, and non-negotiable

We talk about:

• Why implementation often feels harder than expected
• How your “stress bucket” affects consistency and burnout
• The mountain switchback metaphor and why progress isn’t linear
• How friction shifts from doing the thing to not doing the thing
• Why repetition, flexibility, and nervous system regulation matter more than perfection
• The power of support and accountability when motivation fades

Together, we’re continuing to integrate strength training and higher protein intake — yes, including cottage cheese and tracking — because longevity matters more than short bursts of effort.

Because real change isn’t about doing everything perfectly.

It’s about becoming the kind of runner who takes care of their body, protects their energy, and shows up even when life is full.

Resources & Next Steps

✔ Free education & support on our podcast and social platforms
✔ The 30 Day Reset strength & mobility program
→ realliferunners.com/reset
✔ Join the Real Life Runners Team for coaching, accountability, and true integration
✔ Questions? Email angie@realliferunners.com

If this episode resonated with you, share it with a running friend, leave a review on Apple Podcasts, or comment on Spotify — we love hearing what lands for you.

You don’t need more information.

You need integration.

And we’re here to help you get there.

03:16 Post Race Rhythm Update

05:19 Inspiration and Information

08:02 Dopamine Trap of Learning

16:07 From Knowledge to Action

19:01 Why New Habits Feel Har

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

If running has started to feel harder after 40—more aches and pains, lingering tightness, slower paces, low energy, or frustrating injuries—you’re not alone. In this episode, I’m breaking down the 3 essential pieces of a strong running foundation and why so many runners skip them (even the ones who are “doing all the right things”).

You’ll learn why running alone doesn’t build the foundation you need, why stretching isn’t the answer most runners think it is, and how to train in a way that helps your body feel better, move better, and run stronger—without burning out.

In this episode, we cover:

• The 3 biggest reasons runners over 40 start feeling stuck or injury-prone
• Why tightness is often a strength + control issue (not a flexibility issue)
• The 3 foundation pillars: mobility, motor control, and easy running
• Why most runners run too hard too often (and how that impacts recovery + hormones)
• The Training Pyramid: foundation first, then strength/speed, then power/intensity
• How to fit this into your week without adding “more” to your plate

Want help applying this to your own training? Join the Real Life Runners Team (birthday month special running now): yourrunningplan.com

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

The winter olympics have returned, and if you’ve been listening to our podcast for awhile, you know we love the Olympics!

The grit. The perseverance. The stories.

Unless you’ve been living under a rock this week, you’ve probably heard of Lindsey Vonn’s comeback.

After devastating injuries and stepping away from professional skiing for several years (her last Olympics was 8 years ago), she chose to come back…at the age of 41.

And not because it was guaranteed to end with a podium.

But because she still had something inside her that wanted to try again.

That’s what this episode is really about.

We talk about:

• What resilience actually looks like (hint: it’s not pretty or linear)
• Why a comeback doesn’t have to mean “winning”
• The courage it takes to return after injury, burnout, or disappointment
• How redefining failure can completely change your fitness journey
• Why the process is always more powerful than the outcome

As runners, athletes, and humans, we all face seasons where things don’t go the way we planned. Injuries happen. Motivation dips. Life gets messy. And sometimes we start to question whether it’s even worth trying again.

Lindsey’s story reminds us: showing up again is brave. Trying again is powerful. And your comeback doesn’t have to look like anyone else’s.

If you’ve ever felt behind, stuck, or unsure whether you still “have it” — this conversation is for you.

Because resilience isn’t about never falling.

It’s about deciding you’re not done yet.

00:15 Lindsey Vonn's Comeback Story

03:37 Lindsey Vonn's Olympic Journey

07:03 Public Reaction and Resilience

19:50 The Relentless Pursuit of Excellence

20:58 Facing the Fear of Failure

22:22 The Journey Over the Outcome

26:42 Embracing the Process

31:39 The Courage to Continue

40:01 Adjusting Goals and Embracing Change

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.