Real Life Runners with Angie and Kevin Brown

When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?

Not exactly.

In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, b...

Crewing an ultramarathon is so much more than handing someone water and cheering from the sidelines. Over the past few years of crewing Kevin through multiple 100-mile races, I've learned that my role isn't just to support him. It's to help him get to the finish line. That mindset completely changed the way I approach race day. In this episode, I share the lessons I've learned, the mistakes I've made, and the systems we've develope...

Have you ever looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone.

In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you?

This conversation isn't just about logging more miles. It...

A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he w...

Every year, the Western States 100 captures the attention of the ultrarunning world. It's a race filled with incredible performances, heartbreaking setbacks, unforgettable comebacks, and stories of grit that go far beyond who crosses the finish line first.

But you don't have to run 100 miles (or even want to!) to learn from it.

In this episode, Kevin shares some of the biggest stories from this year's race, including course records, ...

In this episode, we revisit our recent conversation about asking for help—including Kevin’s week of dealing with back pain and uncover what we believe is often the real thing holding most runners back: ego. Not the loud, boastful kind, but the quieter version that shows up as perfectionism, independence, caution, or the fear of looking like we don’t have it all figured out.

We share a simple framework for recognizi...

In this episode, we’re sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication.

That experience made us real...

With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery.

We break down the Three Cs: Carbohydrates, Creatine, and Caffeine.

First, we discuss why many runners ...

Have you ever found yourself wondering if you're doing enough?

Should you be tracking your sleep more closely? Monitoring your glucose? Taking more supplements? Investing in another recovery tool? Finding one more way to optimize your health and performance?

In today's world, it's easy to feel like there is always another metric to improve, another score to chase, and another strategy promising better results.

In this episode, Kevin a...

It Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About Training

Have you ever been in the middle of building something and thought, How is this ever going to come together? That’s exactly what happened when Kevin and I spent three hours putting together our 13-year-old daughter’s new vanity. Somewhere between scattered parts, a cracked panel, and a backwards drawer track, I realized… this...

Let It Be Enough: Escaping the Comparison Trap in Running and Life

In episode 462 of the Real Life Runners podcast, we dive into the comparison trap and how easily runners can fall into measuring themselves against others—or even against past versions of themselves. Whether it’s pace, fitness, race results, or life circumstances, comparison often steals joy and makes us feel like what we’re doing isn’t enough...

Have your runs been feeling harder lately… even when your training hasn’t changed?

Maybe your legs feel heavy for no obvious reason. Your motivation disappears by the end of the day. Easy runs suddenly feel exhausting. Or you find yourself overthinking every workout, nutrition choice, and race decision until your brain feels completely fried.

In this episode of the Real Life Runners Podcast, Angie and Kevin unpack two ma...

Progressive Overload for Runners Over 40

Build strength, mileage, and speed—without breaking down

Progressive overload isn’t about doing more—it’s about doing just enough to create adaptation.

In this episode, we break down how to train smarter as a runner over 40 by working with your body (not against it). We cover the stress → recovery → adaptation cycle and why recovery becomes even more important with a...

In this episode, we talk about how breakthroughs like the recent sub-two-hour marathon moment shift what we believe is possible—and why those shifts matter for every runner, not just elites.

We explore how past milestones like the four-minute mile and Kipchoge’s sub-two-hour attempt show that limits are often more mental than physical, shaped by what we’ve seen and experienced.

We also dig into why your brain natura...

If you’ve ever finished a run feeling drained, ravenous, or wondering why your body isn’t responding the way you want it to… this episode is for you.

We’re taking a page from our rescue dog Jasper—who eats everything—to highlight how many runners fuel in ways that don’t actually support their training. 

And we’re not talking about cutting things out or going on another diet. It&rs...

Ever feel like no matter what you do in your running… it’s never quite enough?

In this episode, we’re unpacking the difference between healthy growth and the kind of chronic self-pressure that so many runners are quietly carrying. We see it all the time—constantly moving the goalpost, comparing yourself to others (or a younger or more “ideal” version of you), adding more to the plan even when you...

In this episode, we’re unpacking the paradox behind the advice of “Just do it before you’re ready”. Because yes—taking action before you feel fully ready can be powerful. It helps you move through hesitation, build momentum, and start building the confidence you’ve been waiting for. Whether it’s getting back into running, starting strength training, signing up for a race, or making a big li...

We hear it all the time: “choose your hard.” But here’s the truth—not all “hard” is created equal.

In this episode, I break down the difference between aligned hard (the kind that builds you) and misaligned hard (the kind that leads to burnout, injury, and disconnection). Because constantly pushing isn’t discipline—it’s often your body being ignored.

Aligned hard looks like showin...

In this episode, we share a real-life story about our dog coming back from the backyard completely covered in sticky weeds—and how it’s the perfect analogy for what so many runners are experiencing.

So often, we think progress comes from doing more—more miles, more strength, more data, more plans. But in reality, it’s the weeds—the things that don’t belong—that are quietly holding you back.

W...