Running Lean

If you feel like you’re doing all the right things—running consistently, trying to eat better, maybe even adding some strength work—but you’re still not seeing the results you want…this episode is going to hit home. Because here’s the truth: most runners aren’t stuck because they’re not trying hard enough. They’re stuck because they’re unknowingly working against themselves. And it’s subtle. It shows up in how you train, how you recover, how you eat, and how you think about all of it. You don’t need more motivation. You don’t need a new training plan. You need awareness. In this episode, I’m breaking down the most common ways runners sabotage their own progress—and more importantly, how to stop doing that so you can finally start moving forward. Become a Leaner, Stronger Runner If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 328. How Runners Sabotage Their Own Progress (And Don’t Even Realize It) appeared first on Running Lean with Patrick McGilvray.

If your spring race is coming up in the next 4–6 weeks, this is where everything changes. You’re not building fitness anymore. You’re not trying to “get in shape.” At this point, the hay is in the barn. What you do now is either going to sharpen you up for race day…or completely sabotage all the work you’ve already done. And here’s the problem: most runners get this part wrong. They start cramming in extra miles, pushing harder, second-guessing everything, or trying new things at the worst possible time. So today, I’m breaking down exactly what to do—and what NOT to do—so you can show up on race day feeling strong, lean, confident, and ready. This is Spring Race Prep: What To Do (and NOT Do) Right Now. Become a Leaner, Stronger Runner If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 327. Spring Race Prep: What To Do (and NOT Do) Right Now appeared first on Running Lean with Patrick McGilvray.

If you’ve ever felt like nutrition is way more complicated than it should be…you’re not wrong. Most runners are stuck trying to figure out calories, macros, meal timing, and what they “should” or “shouldn’t” be eating. And the result? Inconsistency. Frustration. And not getting the results you want. So today, I’m stripping all of that away. In this episode—Build Your Plate: The Simplest Fat-Loss Framework That Works—I’m giving you a practical, no-BS way to structure your meals so you can lose fat, get stronger, and actually feel better while you’re running. No tracking required. No complicated rules. Just a simple system you can use at your very next meal. Because fat loss doesn’t happen from knowing more—it happens from doing the same simple things consistently. And that’s exactly what this episode is about. Become a Leaner, Stronger Runner If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 326. Build Your Plate: The Simplest Fat-Loss Framework That Works appeared first on Running Lean with Patrick McGilvray.

If you’ve ever told yourself, “I just need to be more mentally tough,” but had no real idea how to actually do that…this episode is for you. Because here’s the truth—mental toughness isn’t something you’re born with. It’s not reserved for elite athletes or people with superhuman discipline. It’s a skill. And like any skill, it can be trained. In this episode—Mental Toughness Is a Skill Here’s How to Train It—I’m going to break this down in a way that actually makes sense for real runners with real lives. No fluff. No hype. Just practical, actionable ways to build the kind of mindset that helps you stay consistent, push through hard runs, and follow through on the goals you say you want. Because if you can train your body, you can train your mind. Start The Leaner, Stronger Runner Project If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 325. Mental Toughness Is a Skill and Here’s How to Train It appeared first on Running Lean with Patrick McGilvray.

Let’s talk about something most runners completely misunderstand: injuries. Most runners think injuries are just bad luck. Or maybe the result of running too many miles too quickly. But in reality, most running injuries are predictable. They’re caused by specific strength deficits that quietly undermine your running mechanics. Weak hips. Poor single-leg stability. A core that can’t control rotational forces. These weaknesses don’t just affect how strong you are — they affect how you move. And when your body can’t control the forces created while running, something eventually breaks down. In this episode, The Strength Deficits That Cause Most Running Injuries, I’m breaking down the key weaknesses I see in runners every single day — and how they lead to knee pain, hip issues, Achilles problems, and more. Once you understand these strength deficits, you’ll start seeing injuries differently — and more importantly, you’ll know exactly what to do to prevent them. Start The Leaner, Stronger Runner Project If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 324. The Strength Deficits That Cause Most Running Injuries appeared first on Running Lean with Patrick McGilvray.

If you’re a runner trying to lose weight, you’ve probably run into this frustrating experience: you start cutting calories, trying to “eat clean,” maybe even running more… and suddenly your runs feel terrible. Your energy drops. Your pace slows down. Workouts feel harder than they should. And sometimes you end up gaining the weight back anyway. This happens all the time. Runners assume the solution is to eat less and run more. But that approach almost always backfires. Today I’m going to walk you through how to approach fat loss in a way that actually supports your running instead of sabotaging it. We’ll talk about why so many runners tank their performance when they try to lose weight, what’s actually going wrong, and the smarter strategy that helps you lean out while staying strong and consistent with your training. If you want to get leaner and run better, this episode is for you. Start The Leaner, Stronger Runner Project If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 323. How to Lose Weight Without Tanking Your Running appeared first on Running Lean with Patrick McGilvray.

Today we’re talking about something that impacts every single workout, every food choice, and every goal you set—but almost nobody trains directly: self-trust. In this episode, How to Build Unshakable Self-Trust, I’m breaking down what self-trust actually is, what it’s not, why so many runners quietly lose it, and—most importantly—how to build it back stronger than ever. Because here’s the truth: if you don’t trust yourself, you’ll second-guess your training, sabotage your nutrition, overcommit, underdeliver, and keep starting over. And this isn’t about hype or affirmations. It’s about integrity. It’s about alignment. It’s about becoming someone who does what they say they’re going to do. If you want to lose weight, get stronger, and become a better runner, you have to solve this first. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 322. How to Build Unshakable Self-Trust appeared first on Running Lean with Patrick McGilvray.

Today’s episode is called “Run Faster Without Getting Fitter: The Truth About Running Economy.” Most runners think getting faster means building a bigger engine—more miles, harder workouts, better VO₂ max. And while that stuff matters, it’s not the whole story. There’s something else that might be even more important. Running economy. It’s one of the most overlooked performance variables out there—and improving it can mean running faster at the exact same fitness level. Same heart rate. Same oxygen use. Same engine. Just less wasted energy. In this episode, I’m breaking down what running economy actually is, why most runners misunderstand it, and how improving it can change everything—from your pace to your endurance to how hard running feels. If you want running to feel smoother, easier, and stronger without just piling on more training, this episode is for you. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 321. Run Faster Without Getting Fitter: The Truth About Running Economy appeared first on Running Lean with Patrick McGilvray.

Today’s episode is called “Your Weak Links Are Slowing You Down” — and if running has been feeling harder than it should lately, this might be the reason why. Most runners think the problem is fitness. Or age. Or mileage. So they run more. Push harder. Add speed work. But they ignore the small, unglamorous parts of the body that actually control everything: the ankles, the hips, and the core. When those areas aren’t doing their job, your stride gets inefficient. Your power leaks. Your pace plateaus. And little aches start to show up. This isn’t about random corrective exercises or doing clamshells forever. It’s about understanding where strength actually matters — and how to fix the weak links that are quietly holding you back. If you want running to feel stronger, smoother, and more efficient, this episode is for you. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 320. Your Weak Links Are Slowing You Down appeared first on Running Lean with Patrick McGilvray.

Winter can either break your running routine—or quietly make you a stronger, smarter runner. In this episode, The Winter Running Survival Guide, I’m breaking down how to train, eat, and think differently during the coldest months of the year. This isn’t about pushing harder or “toughing it out.” It’s about adapting your approach so you don’t lose momentum, fitness, or confidence when conditions aren’t ideal. We’ll talk about why winter training should look different, how to stay consistent without burning out, and how to come out the other side feeling stronger instead of starting over. If you’ve ever struggled to stay on track once daylight disappears and temperatures drop, this episode will give you a clear, practical path forward. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 319. The Winter Running Survival Guide appeared first on Running Lean with Patrick McGilvray.

If you feel like you’re constantly struggling with food… If strength training always feels hard to stick to… If you feel like you’re forever “trying to get back on track”… …but somehow, your running is fine? This episode is for you. Today’s episode is called If You’re Always Struggling, You’re Doing It Wrong—and yeah, I know that sounds harsh. But hear me out, because this isn’t about shaming you or telling you to “try harder.” It’s about something way more important. I talk to runners all the time who tell me they’re disciplined, motivated, and committed—yet food and strength training feel like a constant battle. And the interesting thing is, those same runners don’t say that about running. So today, we’re going to break this down. What the struggle really is. Why it keeps happening. And how putting simple systems in place—not more motivation—is the real solution. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 318. If You’re Always Struggling, You’re Doing It Wrong appeared first on Running Lean with Patrick McGilvray.

Let me say this straight up—you can’t rush progress. And yet, almost every runner tries. In this episode, “You Can’t Rush Progress,” we’re talking about why fat loss, strength, and better running performance take longer than you want—but not longer than they need to. If you’ve ever jumped from plan to plan… pushed harder when your body was already tired… or wondered why you’re doing “all the right things” but still not seeing the results you expected—this conversation will hit home. I’ll break down what real progress actually looks like, why impatience is one of the biggest things holding runners back, and how to shift from constantly chasing results to building momentum that actually lasts. No hype. No shortcuts. Just clear thinking, practical examples, and a better way to approach training and nutrition—so you stop fighting your own progress and start working with it. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 317. You Can’t Rush Progress appeared first on Running Lean with Patrick McGilvray.

In The Leaner, Stronger Runner Framework – Part 3: Why Motivation Isn’t the Problem (And What Actually Creates Consistency), we’re talking about the missing piece that determines whether anything you’ve learned so far actually sticks. Most runners think they need more motivation, more discipline, or more willpower. But if that were true, you’d already have the results you want. The real issue isn’t effort—it’s the system you’re relying on to stay consistent when life gets stressful, motivation fades, and things don’t go perfectly. In this episode, I break down why motivation always runs out, why starting over feels so normal for runners, and what actually creates long-term consistency without burnout. This is about identity, structure, and learning how to trust yourself again—not trying harder or being perfect. If you’re tired of resetting and ready to build something that lasts, this episode brings everything together. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 316. The Leaner, Stronger Runner Framework Part 3: Why Motivation Isn’t the Problem appeared first on Running Lean with Patrick McGilvray.

In The Leaner, Stronger Runner Framework – Part 2: How Runners Should Actually Eat, we’re talking about the piece that confuses more runners than anything else: food. Most runners think eating better means eating less, cutting out carbs completely, or just being more disciplined. And for a while, that might seem like it’s working. But then the hunger ramps up, recovery slows down, energy crashes, and running starts to feel way harder than it should. In this episode, I’m breaking down how runners should actually eat if they want to burn fat, recover faster, and stop feeling like food is a constant mental tug-of-war. This isn’t about meal plans, calorie counting, or eating perfectly. It’s about fueling in a way that supports your training instead of fighting against it. If you’ve ever felt confused, frustrated, or stuck when it comes to food and running, this episode is going to bring a lot of clarity. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 315. The Leaner, Stronger Runner Framework Part 2: How Runners Should Actually Eat appeared first on Running Lean with Patrick McGilvray.

If you’re a runner who feels like you’re doing everything “right” but still not getting the results you want, this episode is for you. This is The Leaner, Stronger Runner Framework – Part 1: Why Running More Isn’t the Answer. And today, we’re going to take a hard look at one of the biggest mistakes runners make when they’re trying to lose weight and improve performance—just doing more miles and hoping it eventually works. Because for most runners, running more often, longer, or harder doesn’t fix the problem. It actually makes things worse. In this episode, I’ll explain what’s really happening inside your body, why effort doesn’t always equal progress, and what you should focus on instead if you want to feel lighter, stronger, and make running feel easier again. This is Part 1 of a short, powerful series designed to give you clarity, quick wins, and a simple framework you can start using right away—without burning yourself out. So if running feels harder than it should… if you’re training consistently but your body doesn’t seem to change… and if you’ve tried adding more miles, more intensity, more discipline—and somehow you’re still stuck… this episode is going to feel like a breath of fresh air. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 314. The Leaner, Stronger Runner Framework Part 1: Why Running More Isn’t the Answer appeared first on Running Lean with Patrick McGilvray.

This episode is called “What This Year Taught You (If You’re Willing to Look)”, and it’s probably one of the most important conversations we can have right now. Before you rush into setting new goals, new races, or another plan that promises everything will be different next year, I want you to pause. Because if you don’t take the time to reflect on what this year actually showed you—about your habits, your mindset, your training, and your relationship with your body—you’re likely to repeat the same patterns all over again. Today, we’re not talking about success or failure. We’re talking about lessons. Honest ones. The kind that lead to real change—if you’re willing to look at them. This is a reflective, slightly uncomfortable, but incredibly powerful year-end reset that can change how you show up next year—not just as a runner, but as a human being. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. The post 313. What This Year Taught You (If You’re Willing to Look) appeared first on Running Lean with Patrick McGilvray.

Every January, runners do the same thing. They get fired up, set big goals, promise themselves this year will be different… and a few weeks later, they’re right back where they started. That’s why today’s episode is called “Why Starting Over Every January Never Works (And What Actually Does)”. In this episode, I’m breaking down the real reason January motivation fades so fast, why relying on willpower is a losing strategy, and how the motivation → burnout → quitting cycle keeps runners stuck year after year. More importantly, I’ll show you what actually works if you want to get leaner, get stronger, and make running feel easier—not just in January, but all year long. This episode also connects directly to something I’ve been building for a long time—because so many of you have been asking for a better way. If you’re done starting over and ready to do this differently, you’re going to want to listen all the way through. Start The Leaner, Stronger Runner Project Ready to stop guessing and start making real progress? If you’re training hard but not getting the results you want… If running feels harder than it should… If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first… That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program for runners who want to: Lose fat without wrecking their training Build real, functional strength that makes running feel easier Fuel their body the right way so energy stays high and cravings calm down Develop the mindset and habits that make progress stick for life You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels. If you’re ready to train smarter, fuel better, and finally feel strong in your body again, Go to runningleancoaching.com/ready to learn more and get started today. That’s how you stop starting over — and start running lean. The post 312. Why Starting Over Every January Never Works (And What Actually Does) appeared first on Running Lean with Patrick McGilvray.

The holidays can feel like a minefield for runners—parties, travel, family dynamics, big emotions, endless food, disrupted routines… it’s a lot. That’s why in this week’s episode, “The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane,” I’m giving you a simple, realistic, no-nonsense plan to help you navigate the season with confidence. This isn’t another “avoid the cookies” conversation. This is about staying mentally grounded, honoring your goals, staying consistent with your training, and actually enjoying the holidays without feeling like you’re constantly battling temptation or starting over in January. You’re going to learn how to handle parties, food pressure, travel, stress, emotional eating, and schedule chaos—without losing momentum and without feeling deprived. If you want this holiday season to feel easier, calmer, and more intentional, you’re absolutely going to want to listen to this one. Apply for Coaching Ready to stop guessing and start getting results? If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need. I’ll help you: Get lean and strong without burning yourself out Become fat-adapted so you burn more fat (even at rest) Train smart, fuel right, and build unstoppable confidence This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it. If you’re ready to finally reach your weight loss and running goals (and stay there), Click here to apply for coaching now Free Weight Loss Training for Runners Want to lose weight without giving up running or starving yourself? I’ve got you. I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good. It’s called: “5 Simple Steps to Becoming a Leaner, Stronger Runner” …and it’s packed with game-changing advice you can start using right away. In this training, you’ll learn: Why “run more, eat less” is actually sabotaging your results The one thing most runners skip when trying to lose weight How to fuel smart for fat loss and endurance The mindset shifts that make your progress stick And the surprising key to long-term success (hint: it’s not willpower) If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself… Click here to check out the free training now The post 311. The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane appeared first on Running Lean with Patrick McGilvray.

Today on the podcast, we’re digging into something that every runner deals with but almost no one talks about openly: “The Lies We Tell Ourselves About Losing Weight.” These thoughts are subtle. They’re sneaky. They feel reasonable. And that’s exactly why they keep so many runners stuck. We tell ourselves little stories like “I run so much, I should be able to eat whatever I want,” or “I’ll start eating better after my race,” or “It’s just my hormones,” and we don’t even question them. They become invisible barriers that quietly sabotage our progress. In this episode, I’m going to shine a big bright light on the most common lies runners tell themselves about losing weight, why they feel so true, and how to shift into thoughts that actually support your goals. If you’re ready for honesty, clarity, and a massive mindset upgrade… this one’s for you. Apply for Coaching Ready to stop guessing and start getting results? If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need. I’ll help you: Get lean and strong without burning yourself out Become fat-adapted so you burn more fat (even at rest) Train smart, fuel right, and build unstoppable confidence This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it. If you’re ready to finally reach your weight loss and running goals (and stay there), Click here to apply for coaching now Free Weight Loss Training for Runners Want to lose weight without giving up running or starving yourself? I’ve got you. I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good. It’s called: “5 Simple Steps to Becoming a Leaner, Stronger Runner” …and it’s packed with game-changing advice you can start using right away. In this training, you’ll learn: Why “run more, eat less” is actually sabotaging your results The one thing most runners skip when trying to lose weight How to fuel smart for fat loss and endurance The mindset shifts that make your progress stick And the surprising key to long-term success (hint: it’s not willpower) If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself… Click here to check out the free training now The post 310. The Lies We Tell Ourselves About Losing Weight appeared first on Running Lean with Patrick McGilvray.

In this week’s episode of the Running Lean podcast, I’m diving into a topic that becomes absolutely essential as we get older—Functional Strength for Aging Runners: Stay Powerful for Life. If you’re a runner in your 40s, 50s, 60s, or beyond, you already know that things start to feel a little different as the years go by. Maybe your paces slow down, maybe recovery takes longer, maybe those annoying aches and pains pop up more often. But here’s the truth: none of this has to mean decline. You can stay strong, fast, confident, and powerful for decades—if you’re training the right way. Functional strength is your secret weapon. It keeps you moving well, running efficiently, and feeling capable both on the run and in your everyday life. If you want to run strong for life, this episode is your blueprint. Let’s keep you performing at your best for many years to come. Apply for Coaching Ready to stop guessing and start getting results? If you’re done spinning your wheels trying to lose weight and get stronger on your own, then coaching might be exactly what you need. I’ll help you: Get lean and strong without burning yourself out Become fat-adapted so you burn more fat (even at rest) Train smart, fuel right, and build unstoppable confidence This is personalized, 1:1 coaching designed specifically for runners like you—because cookie-cutter plans don’t cut it. If you’re ready to finally reach your weight loss and running goals (and stay there), Click here to apply for coaching now Free Weight Loss Training for Runners Want to lose weight without giving up running or starving yourself? I’ve got you. I created a fun (and free) training that walks you through the exact steps to become a leaner, stronger runner—and keep the weight off for good. It’s called: “5 Simple Steps to Becoming a Leaner, Stronger Runner” …and it’s packed with game-changing advice you can start using right away. In this training, you’ll learn: Why “run more, eat less” is actually sabotaging your results The one thing most runners skip when trying to lose weight How to fuel smart for fat loss and endurance The mindset shifts that make your progress stick And the surprising key to long-term success (hint: it’s not willpower) If you’re ready to lose weight the right way and become the healthiest, most badass version of yourself… Click here to check out the free training now The post 309. Functional Strength for Aging Runners: Stay Powerful for Life appeared first on Running Lean with Patrick McGilvray.