'Eat Less, Move More' - you've heard this right? It seems like it's just the accepted advice if you want to lose weight - but is this good advice for runners? We explore the negative impacts of calorie restriction on active individuals, discussing how it can lead to decreased performance, muscle loss, and hormonal imbalances. Emphasizing the importance of properly fueling the body, especially for female runners and those in perimenopause or menopause, we highlight why runners need to rethink conventional dieting wisdom and focus on balanced energy intake to support their activity levels and overall health.

00:46 The Misconception of 'Eat Less, Move More'

07:21 Understanding Metabolism and Energy Needs

08:14 The Impact of Diet Culture on Active Individuals

17:54 The Importance of Matching Energy Intake with Energy Output

20:49 Nutrient Timing and Fueling Strategies for Runners

27:02 Banana Burps and Energy Metabolism

27:27 Understanding Low Energy Availability (LEA) and RED-S

31:28 Fueling for Performance: Avoiding Common Pitfalls

34:03 Intermittent Fasting: Pros and Cons

40:27 Keto Diet: Is It Right for You?

41:30 The Dangers of Calorie Restriction

46:25 Fueling Your Body for Performance

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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 374 of the Real Life Runners Podcast, we explore the popular concept of zone two training and dispel common myths around it. We explain why solely relying on zone two is not sufficient for improving running performance. The episode delves into the importance of integrating various effort levels, particularly sprint training, which brings numerous benefits, such as increased muscle recruitment, improved endurance, and better fat burning, especially for women in perimenopause and menopause. Practical tips on safely incorporating sprint training into your routine, the significance of a thorough warm-up, and appropriate recovery strategies are also discussed.

01:33 Defining Zone Two Training

03:25 The Blurry Lines of Training Zones

06:10 Simplifying Training Zones

14:18 The Importance of Sprint Training

21:56 Sprint Training for Women in Perimenopause and Menopause

26:30 The Benefits of Sprint Training

26:55 Balancing Sprint and Zone 2 Training

28:36 Incorporating Sprint Training Safely

33:59 Mental and Physical Hurdles of Sprint Training

41:11 Effective Warm-Up Techniques

45:01 Starting Your Sprint Training Routine

46:58 The Importance of Cool Down and Recovery

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

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Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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 episode 373 of the Real Life Runners Podcast, we delve into the concept of Mudita—sympathetic joy—and its significance in sports and personal life, emphasizing the importance of genuine joy for others' successes. This episode also highlights key takeaways from Olympic events and commercials, pointing out how these lessons can make us better runners and humans. Additionally, we share insights from a recent business retreat and discuss the balance between competition and compassion, using various Olympic stories and commercials as examples.

01:43 The Concept of Mudita

03:32 Applying Mudita in Running

07:38 Olympic Commercials and Community Support

15:25 Personal Running Stories and Inspiration

24:10 Finding Joy in Every Run

24:51 The Power of Celebration

26:48 The Controversial Nike Commercial

27:31 Winning Isn't for Everyone

29:51 The Mindset of Elite Athletes

39:21 Embracing Mudita in Running

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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!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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.