Real Life Runners with Angie and Kevin Brown

In today’s bonus episode, we speak with one of our Real Life Runners, Angelica Flanigan, about her running journey during pregnancy and infertility. Angelica shares her story about her secondary infertility, how she bravely faced this challenge and found a good balance in her running. Angelica is an occasional blogger and a mom of one sassy toddler girl with a baby boy on the way! She loves food a...

Running seems so simple.  It’s at the center of most sports.  Kids do it so easily.  It takes relatively little equipment.  Yet, beyond running is training to run, and that is a little more complex.  The wrong approach can lead to frustration, injury, and burnout.  Whether your goal is to run faster, longer, or simply more consistently, avoiding these costly mistakes will have huge benefits.   Hig...

Runners tend to fall into two categories when it comes to strength training, love or hate.  While some runners cherish strength days to feel stronger and tone their body, others would much rather be logging some extra miles.  In this episode, we talk about the dangers of both camps and why understanding the benefits can improve all of our relationships with strength days.    Highlights of the Epis...

How often do you reach the end of the day or the workweek and wonder what happened?  Where did the time go?  How did you get so little accomplished when you had such big plans?  Maybe tomorrow, maybe next week, maybe when this current thing is completed and I have more time...that’s when I will get to reach my goals.  Knocking off checkboxes is not going to change the 24 hours in the day.  Your ti...

Remember when you were a kid and you used to just sprint from place to place without worrying that you would get tired?  Remember the thrill of flying down a hill or running across a beach?  Can you think back to the excitement of running so fast that you were not sure if your feet would keep up or if you would fall over?  We live in a world of practicality and safety.  Running slowly has enormous...

In today’s bonus episode, we speak with one of our Real Life Runners, Erin Gallardo, about her running journey and her quest to find her intuition through running. Erin shares how her running journey has helped her to grow into the person that she is today, and how achieving her goals in running has led her to achieve more in other aspects of her life as well.   Highlights of the Episode:  What is...

Wouldn’t it be great if we could simply decide to have a better run or a better race or even a better life and it would just happen?  Controlling our perspective on what is happening around us really does affect how our life plays out.  Just as two people can see the same situation completely different from each other, your attitude towards an event actually changes the situation itself.   Highlig...

Goal setting is super popular at this time of the year.  It can come with some apprehension causing us to create smaller goals than we should.  On the other hand, it can come with a bold ambition that may stretch beyond our limits.  In this episode we discuss goals.  Big ones, little ones, previous ones, and the benefits and negatives that come with each.   Highlights of the Episode   Goals are no...

There is no argument that 2020 is a very challenging year for us. But the uncertainties and difficulties that we faced actually can be a catalyst for bringing forward the best in us as we look ahead to 2021. Angie and Kevin are here to help you reflect on, and learn about the ways that you need to have the best running year of your life.   Highlights of the Episode   3 Things needed for consistenc...

As we approach the end of 2020, many people are bidding good riddance to a year like no other.  Prior to goal setting for 2021, which is important to set up a great year, we need to take some time to reflect on what happened this past year.  Before we brush off the year and dismiss the struggles and challenges, we need to remember that the struggles are usually where we learn the biggest lessons. ...

Many runners head out during the week to see how fast they can run. Others take all of their runs at too comfortable of a pace, unsure of how to incorporate speed or wary of injury. Neither path leads to great success. Whether you are looking to run faster, feel stronger, or just improve consistency, incorporating a variety of running paces is key. In this episode, we discuss the wide range of pac...

Running is a very interesting sport.  From training runs around your neighborhood, to trails, parks, and tracks, most runs you have gone on just bring you back to where you started.  If we do not pay attention, we may think this is just a lot of sweating to not get anywhere.  However, running as a way of being will take you to many new places.  You can find new places within yourself.  Give runnin...

On today’s bonus episode, we talk to Nima Palma Maples, a real life runner who is keeping hope alive through running. Nima talks to us about her battle with cancer and autoimmune disease, and how running has helped her to make healthier choices and to take control of how she feels as much as possible. She brings us into her story, of how running has helped her cope with the death of her beloved fa...

In this week's episode, we answer some of the questions posed to us by our listeners. Tune in to hear the answers!   Highlights of the Episode   Tips for new runners How to choose the right running shoe for you What’s a good running shoe How to avoid IT band pain Fueling on longer runs How to stretch hamstrings   Thanks for Listening!! To join the RLR Training Team,  click here.  To download...

For a distance runner, food is a source of energy before a workout.  It is vital nutrition during the long run.  It is a critical aspect of recovery following hard workouts.  On the other hand, food is so much more than macromolecules.  As much as food feeds our bodies, a meal can feed our mind and soul.  There is something about getting together over coffee, drinks, or a meal that draws people cl...

In this BONUS episode, we had a great conversation with Danielle Taylor, Executive Director of the Girls Gotta Run Foundation. She discussed the origins of GGRF and the accomplishments that transformed and developed young girls in the community. GGRF is the first and only organization investing in girl changemakers through running and education in Ethiopia.   Highlights of the episode   The origin...

I’m sick, now how am I supposed to run?  I was hurt, so how do I get back on a schedule.  Sickness and injury can derail the best of training intentions and plans.  So how do we adjust?  When is it ok to continue to push, and when do we pull back?  Once we have decided to pull back, how do we get back into running and working out?   Highlights of the episode   Coping with sickness or injury Should...

Your run is cruising along nicely until you feel a twinge in your side.  It’s subtle at first but quickly builds to a sharp pain just below the ribs.  You walk for a bit, but as soon as you start running, it pops right back up.  The dreaded side stitch.  Most runners have experienced this painfully annoying nemesis.  It can show up on any type of run and just takes the fun out of the workout.  In...

When it comes to running, we all want to be strong and injury-resistant.  The last thing we want is to be sidelined with pain or injury.  We want to be able to run faster and longer and not feel limited.  One way to do this is by building a strong running foundation, and we’re not talking about mileage.  Today, we are focusing on one of the most important joints that runners need to focus on: the...

Today, we speak to Guy Fitzgerald, about his life and running journey:  a journey from a kid with asthma, through a decade of severe addiction and 2 near-death experiences, through motocross racing, into running, out of running due to injury, through weight gain, and his current path back into running, weight loss and a healthy lifestyle.  We talk about how he is learning to move away from his all...

Sometimes finding your “why” can be the difference between heading out the door or not.  In this episode, we want to look more specifically about why you run any particular workout.  Tuning into your body’s effort levels and realizing that different runs should have different efforts and different purposes can unlock major gains in your running journey.  When you become aware of the specific reaso...

Most runners understand the idea of consistency and how small consistent steps can pay off with a huge reward.  Major milestones are not reached overnight, and meteoric rises are usually followed by similar falls.  Runners, especially long distance runners, understand the idea of grinding out for rewards.  We search for the appropriate inspiration and motivation to keep training.  Motivation wanes...

In this week's episode, we answer some of the questions posed to us by our listeners. Tune in to hear the answers!   Highlights of the Episode   What’s the best way to keep running as I age? How do I maintain speed/pace as I age with less injuries?  How to go from walking to running How to stop blisters How to introduce strength training without decreasing running miles per week and not getti...

Everyone wants the secret to proper fueling during a race and the exact nutrition plan following a workout or race.  While there are certain guidelines and general methods that work better than others, a major part of the picture is overall nutrition.  In this episode we will highlight some details that you can take away as tips, but focus on the big picture.  We also cover how nutrition, like mos...

You have decided to run a race and are aiming for a new personal best.  So you ask your friends what they have done for training.  Then, you check out google and see what that suggests.  You do the best you can to combine both pieces of information and plan out your next few months.  You end up missing some days, skipping some workouts, and adding in a few different things.  When you show up at th...