This week’s episode is all about something we all need a little more of—gratitude, grounding, and giving ourselves grace through the holidays.

With Thanksgiving right around the corner, we’re diving into simple, practical ways you can weave gratitude into your running and daily life. Not in a “force yourself to be grateful” kind of way, but in a gentle, real, “let’s slow down and notice what’s good” way. From a 30-second pre-run gratitude pause to a post-run cool-down chat with yourself, these tiny practices can completely shift your mindset, your training, and honestly… how you feel about your body.

We also talk openly about something many runners struggle with but don’t always discuss—holiday food anxiety. The pressure, the comments, the guilt, the urge to “earn your food”… we’re not doing that this year. I walk you through how to approach holiday meals with more compassion, less fear, and a lot more presence so you can actually enjoy the season without feeling like you’re betraying your goals or your body.

And because consistency can get tough this time of year, we share strategies to help you stay connected to your training without feeling rigid or overwhelmed. Spoiler: flexibility and grace are part of the plan.

We also introduce our brand-new 30-Day Running Reset inside the new RLR app, built to help you rebuild your foundation, reconnect with your body, and fit running, strength, and mobility into real life—even during the busiest season. The app makes it easy, doable, and supportive, so you don’t have to figure things out alone.

As always, we close with a huge dose of gratitude for you—our community. You’re the reason this podcast continues to grow, and it means the world when you leave a review or share the show with another runner who might need it.

Take a breath, take a moment, and let’s step into this holiday season grounded and grateful—together.

01:28 The Power of Gratitude

06:19 Gratitude in Running

13:45 Thanksgiving Food Anxiety

22:09 Reprogramming Your Relationship with Food

22:27 Fueling Your Body for Performance

24:32 The Myth of Ketogenic Diets for Athletes

25:39 Enjoying Holiday Meals Without Guilt

27:55 Training Through the Holiday Season

33:49 Maintaining Consistency and Identity as a Runner

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!

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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.

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.

In this week’s episode, Kevin and I dive into something that so many runners (especially my fellow Type A personalities!) will relate to — the paradox of control.

As runners, we love our plans, our paces, our structure. Control helps us stay consistent and push toward our goals. But when that need for control starts to take over, it can also lead to stress, frustration, and even burnout — both on the run and in life.

We open up about some personal experiences — from remodeling our bathroom (hello, chaos!) to grieving the loss of our sweet pet — and how those moments reminded us that not everything can or should be controlled. Sometimes, the best growth happens when we learn to let go and allow space for life (and training) to unfold.

In this episode, we talk about:
🏃‍♀️ How control can be both your superpower and your stumbling block
🧠 Why surrendering doesn’t mean giving up — it means trusting the process
💡 The mindset shift that helps you find freedom and flow in your running
📓 A journaling prompt to reflect on where you might need to take more control… or where it’s time to let go

If this resonates, we’d love for you to take a few minutes to reflect and share your insights with us — or bring them to your next run and see what comes up.

🎧 Tune in now and let’s explore what it really means to find balance between holding on and letting go.

00:00 Introduction to the Paradox of Control

09:35 Cross Country Team and Control

12:34 Understanding Control and the Nervous System

19:33 Effort, Consistency, and Mindset

28:51 Shifting Belief Systems

30:50 Grace and Patience with a New Dog

33:03 Uncontrollable Factors in Running

36:06 Hormonal Influences and Control

40:05 Structured Flexibility in Training

42:31 Balancing Control and Surrender

52:03 Invitation to the Real Life Runners Team

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.

In this final episode of our recovery series, we’re diving into one of the most overlooked — yet absolutely essential — parts of recovery: your nervous system.

So often, runners think recovery is just about foam rolling, stretching, and getting enough sleep. But real recovery goes deeper. It’s about helping your body and mind shift out of “go mode” and into a state where true repair can happen.

Here’s what we cover in this episode:
🧠 Your nervous system’s role in recovery – How your body’s “fight or flight” and “rest and repair” modes affect how well you bounce back from training.
🍎 The nutrition connection – Why fueling with enough protein and carbohydrates isn’t just about energy — it’s about giving your body what it needs to rebuild stronger.
😩 The stress factor – How life stress impacts your running recovery (and why you can’t separate the two).
💨 Tools to calm your system – Simple, actionable techniques like intentional breathing, gentle movement, and mindfulness to help you tap into your parasympathetic system and recover more efficiently.
💤 Recovery as a lifestyle – How nutrition, stress management, and quality sleep work together to support your performance, prevent burnout, and keep you running strong for years to come.

Recovery isn’t just what you do after your run — it’s how you live in between the miles.

🎧 Tune in to learn how to work with your nervous system, not against it, so you can train smarter, recover faster, and run stronger — for the long run.

01:40 The Role of the Nervous System in Recovery

03:12 Nutrition: The Foundation of Recovery

08:29 The Importance of Protein and Carbohydrates

10:29 Understanding Low Energy Availability

18:02 Stress Management for Optimal Recovery

25:46 Breathing Techniques for Recovery

28:59 The Critical Role of Sleep

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.

This week on the Real Life Runners Podcast, we’re continuing our recovery series by diving into the tools that everyone seems to be talking about — cold plunges, saunas, compression gear, massage guns, and more.

There’s a lot of hype out there, but what actually works? 🤔
In this episode, we break down the science behind these popular recovery methods — how they affect your body, when to use them, and when they might actually get in the way of your progress.

We’ll talk about:
Cold therapy — how ice baths and cold plunges can help reduce soreness and inflammation, but also why you might not want to use them after every workout.
Heat and saunas — the surprising benefits of using heat for long-term adaptation and overall recovery.
Compression tools — do those sleeves and boots really work, and how can they improve circulation and perceived recovery?
Massage and self-massage — the benefits of touch, relaxation, and nervous system regulation (and why this one might be more powerful than you think).

And of course, we’ll remind you that no tool — no matter how fancy or expensive — can replace the foundations of recovery: sleep, nutrition, and managing stress.

By the end of this episode, you’ll know how to use these recovery tools strategically to support your running, not sabotage your adaptations.

🎧 Tune in to learn how to make recovery work smarter for you, so you can run stronger, stay healthy, and keep loving the run!

02:53 Exploring Recovery Modalities

05:49 Cold Therapy: Benefits and Drawbacks

14:46 Heat Therapy: How It Works

19:57 Compression Therapy: What You Need to Know

25:29 Massage Therapy: Myths and Facts

30:12 Choosing the Right Recovery Tool

33:49 Common Recovery Mistakes

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.

Recovery isn’t just what happens when you stop running — it’s where the real progress happens. In this week’s episode, we’re diving into the science behind active and passive recovery so you can understand how each plays a vital role in helping you become a stronger, more resilient runner.

I’ll break down what’s actually happening inside your body during recovery and why alternating between rest and movement matters.

You’ll learn:
🏃‍♀️ The difference between active and passive recovery — and when to use each
💡 How gentle activities like walking, easy cycling, or mobility work can boost blood flow, calm your nervous system, and speed up tissue repair
🧘‍♀️ Why stretching and foam rolling aren’t magic fixes — but can still play an important part when used the right way
🗓️ How to fit recovery strategically into your week so you can train smarter, feel better, and keep improving without burning out

Because recovery isn’t just about doing less — it’s about doing the right things to support your body, mind, and long-term running goals.

Ready to make recovery one of your strongest training tools? Let’s dive in.

If you want more support creating a recovery routine that actually fits your life, check out our 30-Day Running Reset — it’s designed to help you rebuild the foundation of your running through smart training, balanced recovery, and mindful movement.

00:37 Active vs Passive Recovery

03:07 Understanding Active Recovery

03:47 Benefits of Active Recovery

07:26 Passive Recovery Explained

10:52 Stretching: Myths and Facts

12:16 Dynamic vs Static Stretching

18:31 Importance of Mobility Work

21:13 Foam Rolling: Benefits and Techniques

29:12 Summary and Practical Tips

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.

Most runners love the feeling of a good workout — that endorphin rush, the sweat, the sense of accomplishment. But here’s the truth: your body doesn’t get stronger during the run. It gets stronger during recovery.

In this episode, Angie and Kevin kick off a brand-new series on the science of recovery — because if you want to make progress, stay healthy, and actually feel good while running, recovery isn’t optional. It’s essential.

They break down what recovery really means, why it’s often overlooked, and how you can start getting it right. You’ll learn:

🏃‍♀️ How training stress (and life stress) affect your recovery — especially for women over 40
😴 Why quality sleep, protein, and proper fueling matter more than you think
⚖️ The difference between under-recovering and being “just tired”
💪 Simple, practical ways to support recovery — from active recovery runs to mindset shifts

If you’ve ever wondered why you’re feeling more fatigued, sore, or unmotivated despite consistent training, this episode is your guide to finding balance, rebuilding stronger, and running for the long haul.

🎧 Tune in to learn how to make recovery your secret weapon for performance, progress, and longevity in running — and life.

00:28 The Importance of Recovery in Training

05:26 The Science of Stress and Adaptation

09:10 Understanding the Stress and Adaptation Cycle

15:12 The Role of Recovery in Training

15:26 The Exhaustion Phase and Its Implications

19:45 Balancing Stress and Recovery

27:15 Signs of Stress and Under-Recovery

30:34 The Critical Role of Sleep in Recovery

32:34 The Importance of Sleep for Muscle Recovery

33:53 Strategies for Improving Sleep Quality

37:14 The Role of Hormones in Recovery for Women Over 40

39:34 Optimizing Protein Intake for Muscle Recovery

43:03 Recognizing Signs of Under-Recovery

47:07 Effective Recovery Strategies

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.

In this week’s Real Life Runners podcast, I’m joined by Kelly Lyons — a nutrition and eating psychology coach who helps women heal their relationship with food and their bodies. Kelly opens up about her personal journey through binge eating, which began back in high school, and how she ultimately broke free by uncovering the root causes and learning to rewire her brain.

This conversation is honest, compassionate, and full of practical wisdom. We talk about the emotional patterns that often drive binge eating, why willpower alone isn’t the answer, and how to start building a sense of trust with your body again. Kelly and I also dive into the dangers of diet culture, how to reconnect with your true hunger and fullness cues, and the role that movement and self-compassion play in recovery.

Whether you’ve struggled with binge eating yourself, wrestled with food guilt, or just want to create a more peaceful relationship with eating and exercise — this episode will give you hope, understanding, and tools to start making real, lasting change.

Kelly Lyons is a certified nutrition and eating psychology coach who helps women overcome binge eating and create a healthy, peaceful relationship with food and their bodies. Drawing from her own journey of recovery, Kelly combines science-based nutrition with mindset and emotional awareness to guide her clients toward lasting change. Her compassionate, practical approach empowers women to break free from diet culture, rebuild trust with their bodies, and find joy in both food and movement.

If you want to connect with her, you can find her at the links below!

https://kellylyonscoaching.com/
https://www.instagram.com/kellylyonscoaching/

🎧 Tune in to learn how to break the cycle, rebuild trust with your body, and find freedom in food and movement again.

00:28 Kelly's Background and Approach to Nutrition

01:27 Personal Struggles with Binge Eating

04:53 The Cycle of Dieting and Binge Eating

09:01 Understanding the Brain's Role in Binge Eating

12:21 Emotional and Restriction-Driven Eating

14:36 The Impact of Diet Culture and Exercise

17:44 Coping with Emotions and Boredom

22:55 App to Control Socia

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.