Real Life Runners with Angie and Kevin Brown

Setting goals is a challenge because Goldilocks goals are difficult to pinpoint.  This becomes even more true the longer the timeline.  Often, we are told that we need practical goals that we can reach in a timely manner.  Today, we are going to cover why that does not always work.  We are going to cover why big goals that blow the lid off any expectations and limits are a fun way to live.  To get...

Do you have some younger people with lots of energy bouncing around the house? You know that heading off on a run has served you many benefits. You are healthier, you pay attention to nutrition, and you have learned to overcome challenges and confront difficult situations. Wouldn’t it be nice to have your kids gain these benefits? How can we incorporate our kids into our running, when is the right...

Ever get into a training rhythm that feels good but out of nowhere it just hits you - why am I doing this?  The Olympic Trials got me thinking about putting in the work and not getting the outward-facing goal.  There are lots of feel-good stories and interviews with athletes making the team, but what about the athlete that just misses?  What about the athlete that finished last?  Is it worth all o...

Have you noticed the number of new devices and apps popping up that will help you track your recovery?  There is a saying that if you can’t measure it, you can’t improve it.  With this in mind, wearable company’s have found more and more aspects of our bodies that they can measure.  Do the numbers actually help optimize our recovery better than an honest personal assessment about how we are feelin...

Wouldn’t it be great if we could just take a break from life for the next 9 months and build a beautiful multi-phased training plan filled with consistent build-up and plentiful recovery?  How does a training plan get created and executed when running is not the only aspect of your life? While illness and vacation can sometimes throw a wrench in our plans, what about when our job creates its own p...

Races are coming back.  Before you just sign up for the first one available, consider how long it will take you to be prepared for the race.  In this episode, we dive into one of our favorite distances, the half marathon.  We break down training strategies and timelines based on whether this will be your first ever, your first in a while, or a repeat race when you are chasing a personal best.    H...

One of our key principles of training is that your running cannot all stay at the same pace.  One of the training terms thrown around quite a bit is polarized training.  In this episode, we look at what polarized training actually entails, what the research suggests about alternate styles of training, as well as if and how to incorporate this style of training into your own running.    Highlights...

The half marathon is such a wonderful race distance.  It is long enough that you need to put in months of training to perform well, but it is short enough that you do not need to abandon all work and family obligations to devote yourself to increased mileage and a weekend long run that can get grueling while prepping for a marathon.  In this episode, we cover how to set yourself up for success whe...

The way we look when we run can be remarkably distinguishable to other runners who have known us for a while.  As races get going again, this is a good reminder that while running form can be improved and optimized, there are plenty of runners out there with less than “perfect form” putting up strong race results.  In this episode, we cover running form while racing and the adage that running form...

As runners, many of us are looking to improve in some manner.  Some of us are looking to improve consistency.  This may rely on adding enjoyment or removing pain.  Some of us are trying to run faster or farther.  This can rely on appropriate training and planning.  Given enough time, a training plan will create enough adaptations to your body that you can survive whatever new challenge you underta...

We know the immense benefits that running can bring to us, both physically and mentally, and we want other people to experience that without all of the aches, pains, and frustrations. To be able to take charge of their physical and mental health and train in a way that’s right for them. Here's the secret that we've learned on our running journey and after coaching runners for 15 years: T...

Breathing is essential for life.  We all know that. Today we want to talk about the importance of the breath, both when we are running and when we are not running.  How important is breath control? What techniques can we use to improve our breathing?   Highlights of the Episode   Two ways to think about breathing Breathing through your mouth vs nose Techniques for breathing Breathing while running...

If you’re like a lot of runners that we work with, you may have noticed that your body isn’t responding the same way it used to.  As you get older, you may start to notice some aches and pains that weren’t there before.  Many runners experience some form of lower back pain, before, during, or after running.  Today we are going to address why it may be happening and what you can do about it.     Hi...

How do you know if you are being consistent?  Is it running 5 days a week? 6 days?  Running hard?  Running easy all the time?  Truth is... consistency looks a little different for everyone.   In this episode, we talk about consistency and why understanding your brain can improve all of our relationships with running days.  Understanding how our brain works is even more powerful than motivation. No...

We talk all the time about recovering after a hard workout.  Recovery is needed for adaptation, so sleep and nutrition matter.  What about the recovery during a workout?  How long should you break for during an interval session or a strength routine?  In this episode, we look at how the body recovers during a workout, and why you may not be getting the results you are aiming for.    Highlights of...

Runners often talk about a base-building phase as though high mileage is the only component. They think of it only as a build up to a longer race, or as something they might “need” to do. Maybe you’ve heard the term before but don’t really understand what it means or why it’s used. In this episode, we challenge the idea that base building is only about increasing mileage, and point out some other...

Have you ever crossed the finish line thinking you should have gone faster because you are not that tired?  Have you ever begged for the finish line to be a few miles closer because you went out way too fast?  Today we are talking all things pacing.  We will cover pacing strategies for races as well as training paces to help you reach your goals.  Runners take your marks...go!   Highlights of the...

Races are starting to come back onto the schedule. Whether it is a smaller local race or a major marathon with thousands of runners, racing is returning. With racing can come a major issue for many runners - pre-race nerves. The anxiety around racing has disappeared for the past year, but as runners prepare to pin on their numbers, let’s take a look at these jitters and what to do about them.   Hi...

Quitting. It’s something we never want to do, but are there times when that might be the best option? How do we know when to push through or pull the plug? In this week's episode, we answer this and some other questions posed to us by our listeners. Tune in to hear the answers!   Highlights of the Episode   How do you bring yourself to go back to running? How much is enough?  When should you...

How do you see your body?  Do you use positive or negative words to describe yourself?  When we assess our physical body, we generally do so as a comparison to some image in our head.  In this episode, we want to discuss the physical stereotypes cast upon us.  We look into how these societal expectations are different for men and women, and how they change over time.  We also talk about the idea o...

As runners, we understand that food is more than simple nutrition. Food is fuel. While many runners struggle with their poor relationship with food, the bottom line is that you can't optimize your run and training well if you don't fuel properly. In this episode, Kristy Baumann, a registered dietitian and marathon runner, shares her wisdom about proper fueling and nutrition for runners....

Many runners head out for a run without worrying about pace or effort.  They take off and run and they finish pretty tired.  They fall victim to the moderate effort trap.  They never run that hard, but they never run that easy.  If you have moved to a more polarized approach, remember that moderate effort still deserves a place in your training, and could unlock much greater potential.     Highlig...

Running is hard and as much as a good inspirational message or video can make you want to run up a mountain, sometimes we just need to recover.  Sometimes recovery looks like some extra sleep and an off day, but sometimes recovery can be remarkably active.  As with most things running, understanding both where you are and where you are aiming gives you the best chance to reach the goal.  Recovery...

In order to consider different shoes for different race distances, you have to decide what the purpose of the race is?  The same consideration comes up when you decide that you would like to always be “race fit.”  Can you pull out your optimum race performance if you have a couple days notice?  Is that a beneficial goal or does it actually put limits on your ability?   Highlights of the Episode  ...

There are so many different runners out on the roads and trails and they all run with a somewhat different look.  You can often pick out friends and family from quite a distance after you have run with them awhile.  Do the small differences in form really make a big difference in results?  As with most matters in running and life, it's a little more complicated than making one small change an...