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Running Lean

226 episodes - English - Latest episode: 7 days ago - ★★★★★ - 222 ratings

Get leaner and get stronger so you can run faster and run longer than you ever thought possible.

Running Sports Health & Fitness Fitness
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Episodes

221. What Are You Willing to Sacrifice to Lose Weight?

March 22, 2024 05:00 - 22 minutes - 21.2 MB

If you’ve ever trained for a marathon then you know that sacrifices have to be made in order to achieve that goal. You have to put in a lot of hours on the weekends running in the cold. You have to give up time with your family and friends. You are more than willing to sacrifice these things in order to run that race. How about when it comes to losing weight? What are you willing to sacrifice in order to hit your weight loss goal? In this episode, I take a deep dive into the kinds of sacrifi...

220. Should You Lose Weight While Training for a Race?

March 15, 2024 05:00 - 21 minutes - 20.6 MB

A lot of runners are told not to lose weight while training for a race. There are many reasons why they are given this advice (which I cover in today’s episode), but I don’t necessarily agree with all of it. I believe there’s a right way and a wrong way to lose weight as a runner, even when you’re training for an event like a half or full marathon. In this episode of the Running Lean podcast, can you…and should you lose weight while training for a race? The post 220. Should You Lose Weight ...

219. Being Boring Can Actually Be Good for You

March 08, 2024 06:00 - 15 minutes - 14.7 MB

If you've ever changed your eating habits or started exercising on the weekends instead of partying, and your friends have told you that you're boring then this episode is for you. Every day I talk to people who want to lose weight and improve their health and fitness and one of the reasons they struggle is because it all seems so boring. They don't want to give up their exciting lives will all the exciting food that goes along with it. In this episode, I share some unconventional ideas abou...

218. You Have to Change How You Think

March 01, 2024 06:00 - 23 minutes - 22.1 MB

If you want to lose weight and keep it off, you probably already know that you have to change your diet. But if you think you can change your diet but not your thinking, you are always going to struggle. So today on the podcast, if you want to change a behavior and make it last, then you have to change how you think. The post 218. You Have to Change How You Think appeared first on Running Lean with Patrick McGilvray.

217. 5 Ways to Improve Your Endurance

February 23, 2024 06:00 - 28 minutes - 26.7 MB

Whether you are just getting into running or have been at it a while, you should be actively working on improving your endurance. While there are many methods out there that are designed to help you improve your endurance, there are a few key principles that most runners overlook. So today on the podcast, I share 5 ways to improve your endurance to help you run longer and make running easier in general. The post 217. 5 Ways to Improve Your Endurance appeared first on Running Lean with Patri...

216. An Alternative Way To Fuel Long-Distance Running

February 16, 2024 06:00 - 22 minutes - 21.1 MB

As runners, we’ve been told over the last 40 years or so that the only way to fuel for running is with carbohydrates. Loads and loads of carbs. The thing is, this approach just doesn’t work for everyone. Some people (like me) gain a lot of weight eating all those carbs, regardless of how much we run. In this episode, I offer an alternative way to fuel long-distance running, one that doesn’t cause you to gain weight in the process. The post 216. An Alternative Way To Fuel Long-Distance Runni...

215. Lessons Learned from Vacation Eating

February 09, 2024 06:00 - 25 minutes - 24.5 MB

Recently I spent a week on vacation and decided to change my diet a bit. I made the decision to eat more freely, to enjoy some of the amazing local food, to eat dessert, bread, pastries, and generally be a bit less strict about my diet. It was definitely an interesting experience and I learned some very valuable lessons along the way. In this episode, it’s all the lessons learned from vacation eating for a week - the good, the bad, and the ugly. The post 215. Lessons Learned from Vacation E...

214. Replay: Why Running Doesn’t Work for Weight Loss

February 02, 2024 06:00 - 28 minutes - 26.8 MB

Being overweight is not something that’s not talked about very much (or at all) in the running community. There seems to be some stigma around being a runner and being overweight. In this episode, I'll share why running is not a very effective tool for weight loss, and why you need to treat the underlying physical, mental, and emotional aspects of overeating if you really want to lose weight for good. The post 214. Replay: Why Running Doesn’t Work for Weight Loss appeared first on Running L...

213. Supplements Every Runner Should be Taking

January 26, 2024 06:00 - 39 minutes - 36.8 MB

If you’re a runner and interested in getting the most out of your training, then you’ve probably tried a multitude of supplements. There are literally thousands upon thousands of health and wellness supplements on the market today and around 1,000 new ones are introduced every single year. So if you are feeling a little confused and overwhelmed by all of these options, you are not alone! Today on the podcast, I've got a few simple suggestions for supplements every runner should be taking tha...

212. 3 Things You Should Stop Doing if You Want To Lose Weight

January 19, 2024 06:00 - 29 minutes - 27.5 MB

When it comes to eating right and losing weight, there is so much information out there that it can feel incredibly overwhelming. While I can’t address every misconception out there on the internet here in one podcast episode, I do want to go over a few things you might want to stop doing right now. So in this episode, I’ve got 3 things you should stop doing if you want to lose weight and keep it off for good. The post 212. 3 Things You Should Stop Doing if You Want To Lose Weight appeared ...

211. Should You Be Tracking Your Food?

January 12, 2024 06:00 - 25 minutes - 23.9 MB

There are a lot of dieticians and weight loss coaches out there who preach the benefits of tracking your food. They suggest tracking every bite you eat, entering all of your food into an app each day, and then sticking to this routine for…basically…ever. Today on the Running Lean podcast, I answer the big burning question: should you be tracking your food? If no, why not? If yes, how should you do it? The post 211. Should You Be Tracking Your Food? appeared first on Running Lean with Patric...

210. Common Weight Loss Myths Debunked

January 05, 2024 06:00 - 31 minutes - 29.7 MB

It’s a new year and a time when a lot of people become ultra-focused on health, fitness, and losing weight. It’s also a time when a lot of people will try some new fad diet or a new exercise routine that promises instant weight loss with minimal effort. In this episode, Common Weight Loss Myths Debunked, I clear up the most prevalent misconceptions about weight loss and offer some tips on what to do instead. The post 210. Common Weight Loss Myths Debunked appeared first on Running Lean with...

209. Replay: Stop Arguing for Your Limitations

December 29, 2023 06:00 - 24 minutes - 23.2 MB

There are basically two ways to approach any challenge. One way is to focus on all the reasons why you can’t do it. The other way is to focus on all the reasons why you can. Today, talk about why you do this, how this kind of thinking is keeping you stuck, and how to stop arguing for your limitations. The post 209. Replay: Stop Arguing for Your Limitations appeared first on Running Lean with Patrick McGilvray.

208. Remembering Your Future

December 22, 2023 06:00 - 20 minutes - 19.3 MB

Most people spend a great deal of time thinking about the past. They ruminate over things they did that they regret doing. They focus all of their energy on past events and spend zero time or energy on their future. This is a mistake. Why? Because you can’t change the past, it’s over and done with. But you can 100% change your future, so that’s a much better place to focus your energy. So this episode is all about remembering your future so you can make that future a reality. The post 208. ...

207. How To Get Back on Track

December 15, 2023 06:00 - 20 minutes - 19.3 MB

If you want to accomplish a big goal, the key to getting there is consistency. The problem is, that most people don’t stick with something long enough to see the end result! They get off track somewhere along the way and usually end up staying off track. So today, it’s all about how to get back on track and how to stay there so you can actually crush those big goals. The post 207. How To Get Back on Track appeared first on Running Lean with Patrick McGilvray.

206. Random Thoughts about Weight Loss for Runners

December 08, 2023 06:00 - 29 minutes - 27.3 MB

Sometimes, I have a bunch of thoughts that I want to share with you here on the podcast and I’ll create an episode for each one of those random thoughts. This is a great way of taking a deep dive into each topic and looking at it from several different angles. However, today’s podcast is going to be a little bit different. Instead of focusing on one topic, I’ve got several random thoughts about weight loss for runners that I want to share with you here today. They might all be seemingly rand...

205. The Problem is You

December 01, 2023 06:00 - 13 minutes - 13.4 MB

Most people come up with all sorts of excuses, reasons, and stories for why they can’t accomplish something hard. You set out to lose weight so you change your diet but you eventually slip back into old habits and your new way of eating goes out the window. When you ask most people why they […] The post 205. The Problem is You appeared first on Running Lean with Patrick McGilvray.

204. Replay: 5 Tips to Avoid Gaining Weight This Holiday Season

November 24, 2023 06:00 - 5 MB

It’s officially the Holiday Season and that means it’s time to gain a bunch of weight over the next 30 days and start the new year feeling like crap, right? I know it seems kinda crazy when I say that out loud, but the truth is, that’s the way most people do it. Most people gain quite a bit of weight during the holidays and then swear a solemn oath that they will get back on track in January. In this episode, I offer a better approach to this time of year and I have 5 tips to avoid gaining w...

203. Making Sense of All the Conflicting Information

November 17, 2023 06:00 - 5 MB

When it comes to diets and dietary advice, there is a lot of conflicting information out there. For every study that shows that one particular food is bad for you, there’s another study showing that it’s actually good for you. In this episode, I’m going to help you make sense of all the conflicting information out there so you can make informed decisions about how your particular food choices might affect your health. The post 203. Making Sense of All the Conflicting Information appeared fi...

202. Unraveling Unhealthy Thought Patterns

November 10, 2023 06:00 - 22 minutes - 21.4 MB

One of the toughest things about losing weight and keeping it off for good is developing a healthy relationship with food. I work with runners every day who admittedly have a very unhealthy relationship with food. So, one of the most beneficial things you can do for yourself is to begin to recognize and then start unraveling those unhealthy thought patterns. That’s what this episode is all about so stick around, I think you’ll find some very helpful tips throughout this podcast. The post 20...

201. Reversing Disease Through Nutrition and Exercise with Dr. Marvin Merrit

November 03, 2023 05:00 - 40 minutes - 37.4 MB

In the world of health and fitness, there is a lot of information out there - it can really feel pretty overwhelming. A lot of that information can be confusing and even contradictory, so how do you know what you should do? Well, rest assured that Dr. Marvin and I will break it all down for you and offer up some very clear strategies for reversing disease through nutrition and exercise so you can become the healthiest version of yourself yet! The post 201. Reversing Disease Through Nutritio...

200. Mindset Principles Runners Need to Know

October 27, 2023 05:00 - 52 minutes - 49.1 MB

Today is a very special episode - number 200 - and I wanted to do something a little different to celebrate this milestone. I’ve had a look over the last 200 episodes and picked out the most important mindset principles runners need to know in order to crush your running and weight loss goals. I’ve featured each of these principles on previous podcast episodes and you can easily go back through the archive and get a deep dive on each one of these any time. The post 200. Mindset Principles R...

199. Strength, Power, and Hypertrophy for Runners

October 20, 2023 05:00 - 30 minutes - 28.9 MB

There’s a lot of confusing information out there about how runners should approach strength training. In this episode, I will explain the difference between training for strength, power, and hypertrophy for runners. By the end of this episode, you will have a much clearer understanding of these different resistance training methodologies and how to do them correctly. The post 199. Strength, Power, and Hypertrophy for Runners appeared first on Running Lean with Patrick McGilvray.

198. Increasing Your Emotional Tolerance

October 13, 2023 05:00 - 20 minutes - 19.2 MB

When it comes to running tough races, you eventually get to a point where it’s all mind over matter. This emotional toughness or emotional tolerance is also required when you want to do other tough things in your life like not eating pizza when everyone around you is eating pizza! So today’s podcast is all about increasing your emotional tolerance so you’re better armed to tough it out when things get tough (which they always seem to do!) The post 198. Increasing Your Emotional Tolerance ap...

197. Why You Keep Going Back for More

October 06, 2023 05:00 - 31 minutes - 29.3 MB

Have you ever caught yourself eating something that you know is bad for you, but you do it anyway? Why do we do this and what can we do to stop it from happening in the future? In this episode, I hope to shed some light on why you keep going back for more of the foods you should probably not be eating, and what to do to stop it. The post 197. Why You Keep Going Back for More appeared first on Running Lean with Patrick McGilvray.

196. What Not to Do When Life Gets Chaotic

September 29, 2023 05:00 - 17 minutes - 16.3 MB

No matter how hard we try to control all the circumstances of our lives, eventually, things get a little out of control. How you handle yourself during these times of intense stress is extremely important. Everyone’s good at stress management when there’s no stress! But when life gets hectic and feels overwhelming, that’s when you need to double down on self-care. Today, I’m sharing some very helpful advice on what NOT to do when life gets chaotic, and what you should do instead. The post 1...

195. Taking Control of Your Food Choices

September 22, 2023 05:00 - 17 minutes - 17.2 MB

There have been some eye-opening discoveries recently around dietary advice doled out by influencers on social media. It turns out that the food and beverage industry has been paying registered dietitians to promote diet soda, sugar, and supplements on TikTok and Instagram. In this episode, I shine a light on this alarming topic, explain why it's important to know who’s paying who to say what, and encourage you to take control of your own food choices. The post 195. Taking Control of Your F...

194. VO2 Max, Lactate Threshold, and Running Economy

September 15, 2023 05:00 - 39 minutes - 36.8 MB

There are a lot of metrics available to runners these days - pace, distance, time, V02 max, recovery advisor, performance condition, and on and on… The 3 key metrics you want to pay attention to as a runner are: VO2 max, lactate threshold, and running economy. I’ll explain what each of these is, how they affect you as an endurance athlete, and what you can do to improve them. The post 194. VO2 Max, Lactate Threshold, and Running Economy appeared first on Running Lean with Patrick McGilvray.

193. 5 Dieting Disasters Runners Need to Avoid

September 08, 2023 05:00 - 41 minutes - 39 MB

When it comes to losing weight, there are many, many approaches you can take - some of them will work while others definitely will not. Runners especially need to be mindful of their approach to weight loss because certain methods might help you lose weight but will impair your running performance in big ways. In this episode of the podcast, I go over 5 dieting disasters runners need to avoid if you want to lose weight without completely destroying your running performance. The post 193. 5 ...

192. How Do I Break My Addiction to Sugar?

September 01, 2023 05:00 - 39 minutes - 36.9 MB

A LOT of people are addicted to, or have a troublesome relationship with, sugar. The problem is that most people don’t know how to break their sugar addiction and never get to a place where they can enjoy sugar in moderation. In this episode, I explain why sugar has such a powerful grip on us as humans and how you can take back control and break your addiction to sugar once and for all. The post 192. How Do I Break My Addiction to Sugar? appeared first on Running Lean with Patrick McGilvray.

191. Fit but Unhealthy?

August 25, 2023 05:00 - 21 minutes - 20.2 MB

Lots of runners look pretty healthy on the outside. They exercise a lot, maintain a decent weight, have low body fat percentage, low BMI, and generally look fit. But inside there could be a lot more going on that no one really sees. I came across a study recently that looked at low-carbohydrate diets versus high-carbohydrate diets and their effects on athletic performance. The results are pretty interesting from a performance standpoint and also kind of surprising from a health perspective. ...

190. Carbs Are Not the Enemy

August 18, 2023 05:00 - 29 minutes - 27.5 MB

There’s a lot of confusion out there these days around carbs, especially in the endurance athlete community. Are carbs good? Are they bad? Do they have a place in our diet or should we avoid them altogether? In this episode I’ll explain why carbs are not the enemy, but also why it might be a good idea to keep your carbs low most of the time. The post 190. Carbs Are Not the Enemy appeared first on Running Lean with Patrick McGilvray.

189. Shifting Your Locus of Control

August 11, 2023 05:00 - 23 minutes - 22 MB

If you are having a hard time sticking with a health and fitness routine, then you might want to have a look at your locus of control. Locus of control refers to where you believe your control lies - either outside of you or within you. Today I’ll explain what locus of control is and how you can begin shifting your locus of control so you can get better results and live a healthier life. The post 189. Shifting Your Locus of Control appeared first on Running Lean with Patrick McGilvray.

188. The Cycle of Unstoppable Motivation

August 04, 2023 05:00 - 30 minutes - 28.4 MB

Most people tend to be pretty motivated when they start something. But then, over time, that motivation begins to fade. This is the reason why gyms are full in January and empty again in March. So today, I’m taking a look at why that motivation fades and what you can do to keep it going so you CAN actually crush your health and fitness goals. The post 188. The Cycle of Unstoppable Motivation appeared first on Running Lean with Patrick McGilvray.

187. Why Moderating Sugar is so Difficult

July 28, 2023 05:00 - 33 minutes - 31.4 MB

I think we all know that eating too much sugar is not good for you. Excess sugar consumption has been linked to all sorts of metabolic dysfunction like high blood pressure, excess weight gain, insulin resistance, and diabetes just to name a few. So the solution is pretty simple - just moderate your sugar intake. But why is this so much easier in theory than in practice? Why is moderating sugar so difficult? Today I take a deep dive into why moderating sugar is so difficult and offer some pra...

186. Demystifying Metabolism

July 21, 2023 05:00 - 25 minutes - 23.7 MB

I’ve been doing a lot of research lately on human metabolism and I’ve noticed a lot of inconsistencies in the data available. There seem to be a lot of misconceptions about metabolism, especially when it comes to losing weight. Today I want to focus on demystifying metabolism so you can separate fact from fiction and make better choices to improve your overall health and fitness. The post 186. Demystifying Metabolism appeared first on Running Lean with Patrick McGilvray.

185. Why It’s So Hard to Stick to Your Food Plan

July 14, 2023 05:00 - 26 minutes - 25 MB

I work with a lot of runners who are awesome at sticking with their running plans. But when it comes to sticking to their diet so they can lose weight…it all seems to fall apart. Why is this? Why is it so easy for runners to stick to a difficult marathon training plan and so had to stick to a healthy eating plan? In this episode, I will explain why it’s so hard to stick to your food plan and offer up some sound advice for changing this. The post 185. Why It’s So Hard to Stick to Your Food P...

184. The Incredible Power of Focus

July 07, 2023 05:00 - 27 minutes - 25.4 MB

A lot of people set out to lose weight and then quit. While there are a lot of reasons why someone might give up on themselves, one of the most likely reasons is a serious lack of focus. In this episode, I uncover the incredible power of focus, and how it can help you become the leaner, stronger, more badass runner you’ve always wanted to be. The post 184. The Incredible Power of Focus appeared first on Running Lean with Patrick McGilvray.

183. Are You Addicted to Dopamine?

June 30, 2023 05:00 - 27 minutes - 26.3 MB

Over the last 100 years or so, we have become a society of pleasure-seekers and pain-avoiders. In this episode, I’m going to help you decide if you might be addicted to dopamine, and offer up some tips to avoid getting sucked down the dopamine whirlpool. The post 183. Are You Addicted to Dopamine? appeared first on Running Lean with Patrick McGilvray.

182. A Better Approach to the Off-Season

June 23, 2023 05:00 - 23 minutes - 22.6 MB

If you’re anything like most runners, especially if you live in the US, this is most likely the off-season for you. Most runners approach this off-season as a time to live it up, eat and drink whatever, slack off on training, and “just have fun.” So in this episode, I offer a better approach to the off-season, one that will have you feeling your best when you start training for that next big race. The post 182. A Better Approach to the Off-Season appeared first on Running Lean with Patrick ...

181. Ultramarathon Redemption with Pete Caigan

June 16, 2023 05:00 - 55 minutes - 51.2 MB

Today I have a special treat for you, I’m sharing a candid conversation I recently had with Pete Caigan. Pete is one of my clients who has had a pretty remarkable transformation over the last 6 months or so. He shares his story of changing his diet, getting fat-adapted, losing weight, and attempting that same 50k again. I hope you enjoy this episode of ultramarathon redemption with Pete Caigan, his story is truly inspiring! The post 181. Ultramarathon Redemption with Pete Caigan appeared fi...

180. What I Learned Running Solo for 12 Hours

June 09, 2023 05:00 - 35 minutes - 33.3 MB

Recently, I completed a self-supported, solo 12-hour run. I’ve always wanted to do a 12-hour event, but I could never really find a race that spoke to me. So, I decided to take things into my own hands and do it myself! In this episode of the podcast, I share what I learned running solo for 12 hours - what prompted me to want to run alone for so long, how I approached training, how I fueled during the event, and some interesting lessons I learned along the way. The post 180. What I Learned ...

179. Weight Loss Principles Every Runner Needs to Know Part 3: Mindset

June 02, 2023 05:00 - 47 minutes - 44.1 MB

Your mindset is one of the most powerful tools you have at your disposal. But most people do not spend any time at all working on improving their mindset. This is crazy to me because without the right mindset, losing weight and keeping it off becomes nearly impossible. So today, I’m going to lay out a whole bunch of mindset principles you absolutely need to know if you want to lose weight and keep it off. The post 179. Weight Loss Principles Every Runner Needs to Know Part 3: Mindset appear...

178. Weight Loss Principles Every Runner Needs to Know Part 2: Exercise

May 26, 2023 05:00 - 38 minutes - 35.5 MB

Most people will agree that exercise should be included in any weight loss plan. Unfortunately, most people think that exercise should be the ONLY component of their weight loss plan. I know that if you’re listening to this podcast you’re probably a runner and you think you’ve got the exercise thing down pat. But running alone (or just running more) isn’t the answer when it comes to getting lean and strong and keeping the weight off for good. So today, I’m going to lay out several exercise p...

177. Weight Loss Principles Every Runner Needs to Know Part 1: Nutrition

May 19, 2023 05:00 - 47 minutes - 44.1 MB

If you’re a runner and you want to lose weight, you have to get your nutrition game on point. The thinking that just running more is going to solve the weight problem for you is outdated and just doesn’t work. My hope is that by the end of this episode, you’ll have a much clearer understanding of just how important nutrition is for weight loss, even if you’re a runner…especially if you’re a runner. The post 177. Weight Loss Principles Every Runner Needs to Know Part 1: Nutrition appeared fi...

176. Handling Setbacks Like a Badass

May 12, 2023 05:00 - 25 minutes - 23.8 MB

At some point in your weight loss journey, you will experience a setback. This is normal and nothing to be ashamed of. But most people just do not handle setbacks very well. They get down on themselves, they feel gross feelings like guilt and shame, and most of the time they just give up. Do not do this! Instead, you have to learn how to handle setbacks properly. So in this episode of the podcast, I break it all down for you and explain what to do instead so you’ll be handling setbacks like ...

175. The Comfort Crisis

May 05, 2023 05:00 - 31 minutes - 29.2 MB

There’s a real crisis happening in our world today, one that’s been decades in the making. And I find it somewhat disturbing that no one is really talking about it. But if left unchecked, if we allow this crisis to continue as-is, it could lead to the end of human life - at least as we know it today. In this episode of the podcast, I’m talking about the comfort crisis and how our insatiable quest for comfort might just lead to our downfall. The post 175. The Comfort Crisis appeared first on...

174. The Desire Scale

April 28, 2023 05:00 - 29 minutes - 27.4 MB

One of the most important concepts you need to learn if you want to take back control of eating is the desire scale. This is a tool we have recently started using in The Coaching Project and it’s been so well-received that I thought I’d share it with you here today! When you’re trying to lose weight, sticking to your food plan makes or breaks your progress. So in this episode, I explain the desire scale, what it is, how it works, and how it might just be the key to your weight loss success. ...

173. Replay: Why Diets Don’t Work

April 21, 2023 05:00 - 40 minutes - 37.8 MB

There are more diets out there in the world right now (and more conflicting information about those diets) than I even care to think about. And there is one thing I’ve noticed that comes up again and again - the fact that diets don’t work. Why? Why don’t diets work? Today I’m going to dive into the five biggest reasons why diets don’t work and give you a few options for what you should focus on instead. The post 173. Replay: Why Diets Don’t Work appeared first on Running Lean with Patrick M...

172. Can Losing Weight Be Fun?

April 14, 2023 05:00 - 25 minutes - 23.9 MB

Most people think that losing weight equals suffering. If you want to lose weight you have to stop eating all “delicious” foods forever and you will suffer every single day. If this is what you think losing weight looks like, then it’s no wonder most people quit. Can losing weight be fun? Armed with the right mindset, I think it can absolutely be fun. The post 172. Can Losing Weight Be Fun? appeared first on Running Lean with Patrick McGilvray.