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Running Lean is hosted by Patrick McGilvray - NASN Licensed Primary Sports Nutritionist, NASN Certified Personal Trainer, UESCA Certified Running Coach, Master Life & Success Coach, experienced marathoner and ultrarunner, and The Weight Loss Coach for Runners. Patrick helps runners properly fuel their bodies and their minds so they can achieve peak performance and optimal health and fitness. Whether your goal is to lose weight, get stronger, run faster or further, or improve your mindset, you'll learn it all in this informative, inspirational weekly podcast. Learn more at www.runningleanpodcast.com
304 Episodes
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Recovery is the secret weapon of every successful runner — it’s where the real growth happens. If you’re training hard but not giving your body what it needs to bounce back, you’ll end up feeling flat, sore, and maybe even burned out. That’s why this week on the Running Lean podcast I’m sharing The Fat-Adapted Recovery Formula. This simple, three-part approach is designed specifically for runners who follow a low-carb or fat-adapted lifestyle. You’ll learn why protein is the #1 nutrient for muscle repair, why electrolytes are critical for performance even when it’s not hot outside, and how carbs can actually help you recover when used strategically. If you want to keep running strong and avoid the dreaded post-run crash, you don’t want to miss this one. Tune in and discover how to make recovery your new superpower.
The post 301. The Fat-Adapted Recovery Formula appeared first on Running Lean with Patrick McGilvray.
This week marks a huge milestone for the podcast — episode 300! To celebrate, I’m sharing something very special: 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer. After nearly six years and 300 episodes, I’ve covered just about everything from fat-burning nutrition to strength training, endurance building, and mastering your mindset. But the truth is, all of that boils down to a handful of timeless principles. These aren’t quick fixes or hacks. They’re the core truths every runner needs to live by. These are the principles that will guide you to becoming the strongest, leanest, most resilient version of yourself — and keep you running well for life. So, in honor of episode 300, I’m laying it all out for you.
The post 300. 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer appeared first on Running Lean with Patrick McGilvray.
A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner. And while running does burn some calories, it’s actually not the most efficient way to change your body composition. The real magic happens when you build lean muscle mass. Today, I’m going to break down exactly how muscle boosts your metabolism, increases your fat-burning potential, improves your running economy, and helps you stay lean for life. By the end of this episode, you’re going to have a whole new appreciation for your muscles—and hopefully some motivation to start strength training if you haven’t already.
The post 299. Muscle is Your Metabolic Secret Weapon appeared first on Running Lean with Patrick McGilvray.
Zone 2 running gets talked about like it’s the magic bullet for weight loss. It’s often labeled the “fat-burning zone,” and runners everywhere are logging easy miles expecting the pounds to just melt away. But here’s the truth: Zone 2 training is amazing, but not for the reasons you’ve been told. In this week’s episode of the Running Lean Podcast—What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss—I’m breaking down the myths, clarifying the physiology, and explaining what Zone 2 actually does for your endurance, your metabolism, and your ability to tap into fat as fuel. I’ll also clear up what it doesn’t do—especially when it comes to changing your body composition. If you’ve ever wondered whether Zone 2 is really the key to fat loss, or if those easy runs are worth your time, you won’t want to miss this one.
The post 298. What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss appeared first on Running Lean with Patrick McGilvray.
So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.” They want the timing to be perfect, their schedule to clear up, their motivation to kick in. But here’s the truth: that day never comes. You don’t suddenly wake up one morning feeling 100% ready to change your diet or run your best marathon. Readiness isn’t something you wait for—it’s something you create through action. Every small step you take, even if it’s messy or imperfect, builds confidence and momentum. In this episode of Running Lean—“Stop Waiting to Feel Ready”—I’m breaking down why waiting keeps you stuck, why imperfect action is the key to progress, and how you can finally stop stalling and start moving toward your goals today.
The post 297. Stop Waiting to Feel Ready appeared first on Running Lean with Patrick McGilvray.
So here’s the deal: runners are some of the fittest people on the planet, and yet so many struggle with weight. You put in the miles, the effort, the discipline… and the scale shrugs. Or, you train for a race and somehow gain weight. That can make you feel a little nuts. We’re going to fix that today by walking through a sane framework: how to think about food, how to plan without feeling restricted, and how to make decisions that help you get leaner and enjoy your life. I’ll tell you exactly what to focus on—what levers move the needle—without dumping all the tactical minutiae on you. That tactical stuff is what I do with clients one-on-one.
The post 296. Getting Lean Without Going Crazy appeared first on Running Lean with Patrick McGilvray.
Today on the podcast I’m breaking down a hard truth a lot of runners need to hear: Why You’re Not Getting Stronger (Even Though You’re Lifting). If you’ve been showing up, moving weight, and still not seeing results, it’s not because you’re broken—it’s because your plan isn’t sending a strong enough signal. We’ll cover what real intensity feels like, how to progress week after week, why recovery is the secret sauce you keep skipping, and how to choose the right lifts for your goals. You’ll leave with a simple, runner-friendly template and clear steps to course-correct fast. Stronger running demands stronger muscles, but strength doesn’t happen by accident—it happens by design. Dial in the signal, respect recovery, and watch your numbers climb while your miles feel easier. Let’s fix the gaps, build real strength, and make your next eight weeks the most productive you’ve had in the gym to date.
The post 295. Why You’re Not Getting Stronger (Even Though You’re Lifting) appeared first on Running Lean with Patrick McGilvray.
You know what I’m talking about. You’re doing the workouts, logging the miles, tracking your food, getting your strength sessions in… and the results? Nowhere to be found. The scale isn’t budging. Your pace isn’t improving. Your clothes fit the same. And you’re left wondering, “Why am I even doing this? What’s the point?” I want to tell you something right up front — if you’ve ever felt this way, you’re not broken, you’re not weak, and you’re definitely not alone. This happens to everyone. And while it’s frustrating, it can actually be one of the most powerful turning points in your journey… if you know how to handle it.
The post 294. When You Feel Like Nothing’s Working appeared first on Running Lean with Patrick McGilvray.
1You’ve probably heard it a million times: “Abs are made in the kitchen.” And while nutrition definitely plays a role in fat loss, the truth is… it doesn’t start there. In this episode of the Running Lean podcast, I’m flipping that outdated advice on its head in: Fat Loss Doesn’t Start in the Kitchen. You’ll learn why focusing only on food is a losing strategy, and how factors like your mindset, sleep quality, stress levels, and training approach all have a massive impact on your ability to lose fat—and keep it off. So if you’re stuck in the cycle of eating less and running more but still not seeing results, it might be time to take a different approach. This is the stuff nobody’s talking about when it comes to fat loss…and it changes everything.
The post 293. Fat Loss Doesn’t Start in the Kitchen appeared first on Running Lean with Patrick McGilvray.
Most people think they need to feel motivated in order to eat healthy, work out, or stick to their running schedule. But here’s the truth—motivation is fleeting. It might get you started, but it won’t carry you through the tough days. What you really need is discipline. In this episode of the podcast, I’m breaking down Why Discipline Will Always Beat Motivation. You’ll learn what each of these really means, how they apply to weight loss and improving your health and fitness, and how to stop relying on motivation and start building real, lasting discipline instead. I’ll also clear up some common myths about both motivation and discipline, and give you practical tips to help you stay consistent even when you don’t feel like it. If you’ve been struggling to stick with your healthy habits, this episode will help you shift your mindset—and get results that last.
The post 292. Why Discipline Will Always Beat Motivation appeared first on Running Lean with Patrick McGilvray.
There’s no shortage of advice out there about how to lose weight. Just eat less, run more, count your calories, cut carbs, do a cleanse, go vegan, try keto—the list goes on and on. But how much of this advice actually works? And more importantly, how much of it works long term, especially for runners? In this episode of the podcast, I’m digging into some of the most common—and most misunderstood—ideas around weight loss. We’re talking about what’s true, what’s total BS, and how to take a more realistic, sustainable approach to getting leaner and stronger. So if you’ve ever felt confused or frustrated trying to figure out the “right” way to lose weight, you are definitely not alone. This is Episode 291: Common Weight Loss Myths Debunked, and my goal is to help you see through the hype so you can finally start making real progress.
The post 291. Replay: Common Weight Loss Myths Debunked appeared first on Running Lean with Patrick McGilvray.
Mental toughness is one of the most powerful tools you can develop as a runner — and also one of the most overlooked. Physical training is important, sure. But if you don’t also train your mindset, you’ll keep hitting the same walls over and over again. You’ll quit when things get hard, you’ll doubt yourself when you need confidence most, and you’ll never quite reach your true potential. In this episode of the Running Lean podcast, I’m sharing the 3 Keys to Building Mental Toughness for Endurance Athletes. These are the exact strategies I use in my own training and with every runner I coach. If you want to run stronger, go longer, and finally stop giving up when the going gets tough, this one’s for you.
The post 290. 3 Keys to Building Mental Toughness for Endurance Athletes appeared first on Running Lean with Patrick McGilvray.
Let’s be real—eating healthy can feel like a total drag sometimes, especially when all your favorite foods seem to be off-limits. But what if I told you that you don’t have to give up everything you love in order to eat healthy, lose fat, and still feel totally satisfied? In this episode of the Running Lean podcast, I’m sharing 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life). These aren’t bland or boring substitutions either—these are low-carb, whole food alternatives that taste amazing and will actually leave you feeling full and energized. If you’re a runner who’s been struggling to stay on track with your eating, this episode will show you that healthy eating doesn’t have to suck. You’ll learn how to make small, sustainable changes that can lead to big results—without feeling like you’re on a sad, restrictive diet.
The post 289. 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life) appeared first on Running Lean with Patrick McGilvray.
We’ve all done it—worn cotton socks on a long run, tried something new on race day, asked a Facebook group to diagnose our injury. Runners are awesome… but we also do some pretty dumb stuff sometimes. The good news? Every dumb mistake is just an opportunity to learn and grow. In this episode of the Running Lean podcast, I’m laying out Dumb Stuff Runners Do (And What to Do Instead)—a light-hearted but brutally honest look at the common mistakes runners make that can lead to injury, burnout, or stalled progress. No judgment here, because I’ve made most of these mistakes myself. This is all about helping you train smarter, stay healthy, and become a stronger, more efficient runner. If you’re ready to stop doing dumb stuff and start running with purpose, this episode is for you.
The post 288. Dumb Stuff Runners Do (And What to Do Instead) appeared first on Running Lean with Patrick McGilvray.
One of the biggest myths in the running world is that you can’t lose fat and keep running strong at the same time. Well…I’m here to tell you that’s just not true. The key is learning how to fuel your body so you burn fat efficiently and support your training and recovery. In this episode of the Running Lean podcast, I’m breaking it all down for you in How to Eat for Fat Loss Without Losing Performance. You’ll learn exactly what types of foods promote fat loss (and which promote fat storage), why you don’t need all the carbs all the time, how to time your carbs around your runs for maximum fat burning, and how to hit the right calorie intake without crushing your energy. If you want to drop fat, get leaner, and keep running strong—this one’s for you.
The post 287. How to Eat for Fat Loss Without Losing Performance appeared first on Running Lean with Patrick McGilvray.
Summer is here, and that means the heat and humidity are officially in full swing. If you’re training for a race or just trying to stay consistent with your running this time of year, you’ve got to adjust your approach. Trying to run the same way you do in cooler weather can lead to frustration, fatigue, or even dangerous health issues. In this episode of the podcast, I’m talking all about How to Train Smart When It’s Stupid Hot. You’ll learn how running in the heat affects your performance, how to shift your mindset and expectations, how to hydrate and fuel properly, what to wear, and how to stay safe while still making progress in your training. Plus, I’ll share why heat training can actually improve your performance for those cooler fall races. If you want to keep running strong all summer long—this episode is for you.
The post 286. How to Train Smart When It’s Stupid Hot appeared first on Running Lean with Patrick McGilvray.
Building leg strength is one of the most effective—and most overlooked—ways to improve your running. In this episode of the podcast, I’m sharing the top 5 leg strengthening exercises for runners. These are simple, proven moves that will help you build strength, boost endurance, improve running form, and reduce your risk of injury. You don’t need to spend hours in the gym or lift heavy weights to get results. In fact, I’ll give you bodyweight alternatives for every single exercise so you can get started right away—no equipment required. We’ll also talk about how often you should be doing strength workouts, how these specific exercises translate to better performance on the road or trail, and how to fit them into your existing running routine. If you want to become a stronger, faster, more resilient runner, don’t skip this episode—The Top 5 Leg Strengthening Exercises for Runners.
The post 285. The Top 5 Leg Strengthening Exercises for Runners appeared first on Running Lean with Patrick McGilvray.
If you’ve ever said things like, “I can’t lose weight,” “I don’t have time,” or “I’m just not strong enough,” then you’ve experienced the power of limiting beliefs. These are the deeply held thoughts that shape your actions—and often keep you stuck exactly where you are. In this episode, I’m breaking down what limiting beliefs really are, how they develop, and why they’re so hard to let go of. I’ll explain how you always act in accordance with your most dominant thoughts and how this shapes your results. I’ll also share why my job as a coach often involves challenging these beliefs—and why people sometimes push back when I do. If you’re ready to stop arguing for your limitations and start creating the results you really want, this episode is for you.
The post 284. Overcoming Limiting Beliefs: How to Stop Arguing for Your Limitations appeared first on Running Lean with Patrick McGilvray.
Struggling to lose weight even though you're putting in the miles? It might not be your training plan or your nutrition—it might be your mindset. In this episode of the Running Lean Podcast, I dive into the powerful difference between a fixed mindset and a growth mindset, and how this mental shift can be the key to finally transforming your body. You’ll learn how to catch the thoughts that are holding you back, reframe them in a way that builds confidence, and start showing up as the committed, empowered runner you want to be. Real change starts from the inside out.
The post 283. Want to Transform Your Body? Shift Your Mindset. appeared first on Running Lean with Patrick McGilvray.
If you’re a runner, you’ve probably heard that strength training can help you run faster, stay injury-free, and perform better overall. But knowing it’s important and actually doing it are two very different things. In this episode, “Why Runners Struggle With Strength Training (And How to Fix It),” I’m breaking down the most common reasons runners avoid the weight room—and how to overcome each one. Whether you’re afraid of bulking up, confused about what exercises to do, or just can’t seem to stay consistent, this episode will give you clarity, confidence, and practical strategies to start building real strength that supports your running goals. Strength training doesn’t have to be complicated, time-consuming, or intimidating. It just needs to be smart, simple, and consistent. So let’s dive into the top 10 struggles and start fixing them—one smart lift at a time.
The post 282. Why Runners Struggle With Strength Training (And How to Fix It) appeared first on Running Lean with Patrick McGilvray.
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