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 …
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 …
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 200 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners, and today, Mindset Principles Every Runner Needs To Know.
So today is a very special episode number 200. And I wanted to do something a little different to celebrate this milestone. So I’ve had a look over the last 200 episodes. And I picked out all the most important mindset principles that I feel runners need to know in order for you to crush your running goals and crush those weight loss goals, too.
I’ve featured each of these principles in different parts of podcast episodes over the last few years here. So you can easily go back through the archive and search for each of these principles, you’ll get a deep dive on each one of these so that you can do that anytime.
It’s super fun putting these podcast episodes together for you every week. And my hope is that they’ve helped you to improve your health, your fitness, and your mindset in some way. So here’s to episode number 200. Yay, and to the next 200 to come. And from the bottom of my heart, thank you for listening, I really do love you all.
But first, I know I talk a lot about losing weight and improving your health and your fitness. And I also know that all of this can be a little overwhelming. So if you’re looking for a good place to start, I created a free hour-long training that you can go through it’s called Five Simple Steps To Becoming A Leaner Stronger Runner.
In this training video, you’ll learn how to properly fuel your body and lose weight and improve your running. You’ll learn about the incredibly important role that strength plays and being a lean healthy runner, you’ll learn how to make changes that are actually sustainable, not just short-term, quick fixes, but actually sustainable, and so much more.
If you’re ready to get leaner and get stronger, if you’re ready to run faster and longer than ever before, if you’re ready to become the healthiest, most badass version of yourself, then you need to check out this free training now just go to runningleancoaching.com and click on Free Training.
Okay, so 200. Episode 200. This is kind of hard to believe for me because this has been almost four years of podcasts. If you do a podcast every week, which I have done now for almost four years, that equals about 200 episodes.
And looking through some of the stats, 1.6 million downloads, that’s crazy. And I should add that that is just continuing to grow every single day. So thank you from the bottom of my heart for listening to the podcasts and making this something that you listen to every week and that you’re committed to listening to.
I know a lot of people reach out to me and they tell me how much this podcast has improved their health and their fitness. So they’ve taken a lot of the principles that I share here. You know, I talk about diet, I talk about strength training, and I talk about running and I talk about improving your health and your fitness from a variety of different angles.
They apply the principles, and they get some good results. I think that’s really cool. And people reach out to me, I probably get a few messages every week where people are like, hey, you’ve literally changed my life. I’m in much better shape, I lost all this weight, I feel great, my health is improved, my strength is improved, my running is improved, and my whole life is better, just because of the stuff you shared on your podcast.
That’s pretty cool. That is pretty cool. That is what I want to get out of this. I want to help you I want you to apply the principles I share here on the podcast and make improvements in your life.
And I’m a coach, I work with people every single day. And I help them from a one-on-one standpoint as well. And if you’re ever interested in that, just reach out to me I’m here for you can go to my website runningleancoaching.com, and click on work with me.
But I also want to make sure that I’m sharing a lot of information here on the podcast. And understandably there’s a lot of stuff I share on the podcast that is generalized information. It’s not specific to you as an individual and that’s what I do with my coaching program.
I work with you as an individual. And we put all this stuff together in a way, in a formula or recipe so to speak, that is tailored to you your goals, your needs, your lifestyle, and all that stuff. So what I do share here on the podcast has helped a lot, a lot of people, and I hope that you’re one of them.
Okay, so please reach out to me, and let me know if this is something that has helped you in any way, you can find me on social media, just search for Running Lean Podcast or, you know, Running Lean Coach on social media. And let me know how things have improved for you and how you’ve applied some of these principles. Okay.
One area that I think is very important, and this is why I decided to do this particular episode today is because of the mindset, the mindset is the thing that holds most people back, you know, I talk about running, I talk about strength training, I talk about nutrition, those things are all important.
And, you know, if you want to become a healthy human being, you got to be very consistent with those things. But really, the underlying force that’s driving all of your success that’s driving, all of the change in your life is your mindset.
With the right mindset, you can accomplish anything that you want, the wrong mindset, you’re doomed to failure. Okay, so we’re talking about mindset principles today, that runners need to know that you need to know that you need to apply if you want to make positive changes in your life, to your health, to your fitness, to your presence, to your mood, to the level of satisfaction and happiness that you have in your life. Okay.
So I’m gonna go through this list, I have 20 different mindset principles to share with you today. And I mentioned in the intro that each one of these is, I’ve done a deep dive on a separate podcast for each one of these principles. And in the show notes, if you open up the show notes for this episode, I will put links in there to each of the episodes that I took these from so that you can actually click on the link, and then you can go directly to that show if you want to take a deep dive into each one of these principles.
I’m gonna go through each of these relatively quickly, I’m gonna do a kind of an overview of each of these principles so you understand it. Some might dive into a little bit deeper, but for a deep dive, and each of these, click on the links, and you can go directly to that episode and listen to it.
And you know, usually talk for 20-30 minutes on each of these topics. So these are important. And every one of these principles is something that will help improve your life in some way.
And they’re not all required, I think if you adopted, you know, 80% of these, let’s use the 80/20 rule here, you know, 80% is going to be good, that’s going to be a good amount of principles to apply. And if 20% really don’t speak to you, that’s totally cool.
But start taking some of these principles and start applying them to your life today and see what happens. Okay. So, while I’m talking about these principles here, these mindset principles that I think are so vitally important, think about what it is you are trying to accomplish.
Do you want to lose weight, improve your body composition, get stronger, become a faster runner, and be able to run longer distances? Are you training for your first half marathon marathon ultra marathon? What are your goals from a health and fitness standpoint?
Or maybe this is like, related to your career right now? Maybe you’re starting a business, maybe you’re trying to get a promotion? Maybe you’re trying to improve your relationship? Think about what it is you want to accomplish.
What would success look like for you? And I guarantee you that you can apply these principles to those goals that you have for yourself, regardless of whether they’re related to running, or weight loss or not. Okay, so that’s my little frame that I want to put all this stuff into.
So the number one principle that I think and these are not in any particular order of importance or anything like that, but I just listed them in order of the way I did the podcast. So the earlier ones are going to be the earlier podcasts and the ones towards the end are going to be the later podcasts. That’s all.
Okay, number one is self-awareness. Self-awareness is a principle that you really need to start adopting and start thinking about and start embracing. If you want to make any kind of change in your life. One of the most important things you can do to start any process is to start developing self-awareness.
What does that mean? That means you’re aware of your own thoughts, feelings, and actions. You’re aware of your own behaviors and what is driving those behaviors. Typically, it’s your thoughts and feelings that are driving those behaviors.
Most people don’t do this, they’re not self-aware. Most people go through their lives, thinking that whatever they’re doing is other people’s fault. And that everything is happening to them. And that they don’t have any agency, and they don’t have any ability to change any of these things.
And I have to tell you, that you are in control, you have agency. And the number one step that you can do to start moving towards taking back that control of your life is self-awareness.
What is it you’re thinking about all the time? What’s on your mind? What’s worrying you? What emotions are you experiencing throughout the day? What behaviors are being driven by those emotions?
Start thinking about all this stuff, write it down, I encourage people to write what I call a “thought download”, which is just writing down everything that’s in your head and getting it onto the page.
When you do that, that creates a ton of self-awareness, right? That right there because you can actually look at what’s going on inside that brain of yours. This is a very, very important first step. So self-awareness.
And when you write stuff down, don’t filter any of that stuff, don’t censor it. Don’t try to make it make sense. Just write down what’s going on in your head. All those dark thoughts, write down everything that you’re thinking and feeling.
Do this every day, you’re gonna become a self-awareness ninja, you’re gonna be like, Oh, my God, I’m so in tune with how I’m feeling with what’s going on with me what, you know, what emotions I’m experiencing.
And this right here is huge, it’s gonna go a long way to helping you improve anything, right? You can’t improve something you don’t measure. So you have to build a measure, where are you with the self-awareness thing? Okay, that’s number one.
Number two, you have to learn to love the process. So a lot of people set out to change their diet, let’s say. And they stop eating sugar, and they start eating healthy whole foods. And it’s going pretty, okay, you know, maybe they’ve lost some weight.
Then there’s going to be a point in time, I promise you that this is going to happen, where you are going to experience a setback, or a failure or a stall in your weight loss. And you’re going to get frustrated.
And you’re going to say this isn’t happening fast enough. And you’re going to start to get start to feel like a failure, and you’re going to want to just quit. Because what you’re doing here is you’re basing the way you feel on the results that you’re getting, or not getting, or how fast it’s taking or not taking.
And we have to stop doing that we have to just dive into the process of change, and commit to the process of change and love the process of change. You want to change your diet, you gotta love that new diet, you want to get faster as a runner, you got to love speed work, you got to commit to learning to love that process.
And stop focusing on the results, the results will absolutely happen if you stick with it. And of course, there are changes that need to be made here and there along the way, which is fine. There’s no such thing as a straight path from point A to point B, it’s going to take a while to get there and it’s going to be circuitous.
It’s going to be backwards and forwards and you’re gonna get up and you’re gonna fall down and you’re gonna get up again. And this is the way that life works. There’s no such thing as success without a bunch of failures along the way.
So we have to learn to love the process of change. If you do that, the results will absolutely happen eventually. But if you’re pissed off about the process, if you’re pissed off about the food you have to eat or the fact that you have to run faster or whatever, you’re going to be miserable, and you won’t get the results because you’re going to end up just quit. So learn to love the process.
Number three, you have to avoid self-sabotage. Self-sabotage is one of those things that people do. I used to, and I see it every single day. And I and I can see it in you. It’s hard to see it in yourself, but I can see it in you.
And that’s one thing I love about coaching people is they start telling me a story about how you know they weren’t able to stick to their diet plan because of this and that and I’m just like, in my mind, I’m going self-sabotage, self-sabotage, self-sabotage. Like I could just see it happening.
And so again, this is like goes back to that self-awareness principle, where if you start to develop self-awareness, you can actually start to see when you begin to self-sabotage. Self-sabotage is a tricky thing. Things like procrastination, like when you’re delaying doing something because it’s hard. That can be self-sabotage.
When you don’t start something because you think you’re gonna fail at it. Oh, why would I even bother to try to lose weight because every time I do I fail? That’s self-sabotage.
I even see people do things where, let’s say they’ve, you know, they’re, they’re losing weight, and they get to some big number like, you know, they want to get under 200 pounds, I work with a lot of guys who want to, they just want to be under 200 pounds again, you know, and they get really close to that number. They’re like 202, 203, 201. And then all of a sudden, the weight starts to creep up a little bit to three to a five to six.
And they’re like, I don’t understand what’s happening. And we dive into it a little bit. And what happens is getting to that 199 number that feels really uncomfortable. And so subconsciously, your brain is going to self-sabotage because it doesn’t want you to be uncomfortable, your brain just wants you to be safe and comfortable and do the things you’ve been doing.
And to be at 190, and it feels super weird and uncomfortable because you haven’t been there since like high school, right? So you got to be aware of that though, you got to be aware that this is something that will probably happen.
I see it with most people I work with, they get to some round number 150, 175 to under whatever that number is for you. And they will begin to self-sabotage. To avoid that feeling of discomfort, the discomfort is just being in the one hundreds again, 199 or whatever it is.
You gotta avoid the self-sabotage, you got to be aware of what you’re doing. Be aware of your thoughts and feelings that are driving the behavior. Again, this is huge, huge, huge, okay, but watch the self-sabotage.
Number four, you have to make healthy habits stick, and healthy habits are how you accomplish all the good stuff you want for yourself, you want to get stronger, you need a healthy habit of hitting the gym a few times a week, every week, consistently.
You want to get faster, you need a healthy habit of running faster on a regular basis. You want to lose weight, you have to have a healthy habit of eating the right kinds of foods, even if you go out to dinner, even if you’re on vacation, even if it’s Thanksgiving, or Christmas or whatever.
Of course, there are some exceptions here and there. But for the most part, when you develop habits, it’s so much easier to stick to your plan because it’s just what you do when you have developed good habits.
Then going to the gym is a no-brainer because that’s just what you do. I go to the gym five days a week. It took me a while to get in the habit of doing that. But once I did, it’s like I look forward to it. Now, even leg day, I used to hate leg day.
I even talked about this recently on a podcast, I was like, oh, I hate leg day. But now I love it, it’s actually my favorite day because I can feel my legs getting stronger. And I can see the results. And I’m like, Yeah, bring it on, let’s lift some heavy weights today.
So you have to make healthy habits stick. And you have to learn how to do that. And you know, that requires getting your reps in, it requires a lot of discomfort, you got to get uncomfortable doing these things. Because for a while it’s going to feel uncomfortable, it’s not going to feel like a habit, it’s going to feel like work.
You know, getting up early to run four days a week or whatever is hard. You know, especially if you got kids, you’re trying to get this in before you go to work. That’s hard to do, it’s gonna be really uncomfortable. But once you do it for a while, it’s going to be no big deal. It’s just who you are and what you do.
So many people I work with love getting up at like four o’clock in the morning and they work out. I don’t get up that early, just FYI, but they love it. And I’m like good for you. Because they can get their workout in and then the kids get up, they can have time with their kids or husband before they go to work or wife or whatever. And then they feel much better about their day and it has become a habit.
Do you think getting up at four o’clock in the morning is easy? No, it is not, especially when you first start out doing that. But over time, it gets easier. Not suggesting you get up at four o’clock in the morning. But you have to learn how to make everything that you do that you want to do consistently has to become a habit.
Speaking of which, one of the best ways to develop a habit is what I’m going to call making decisions ahead of time. This is mindset. Principle number five. When you make decisions ahead of time, you’re using that thinking part of your brain, your pre-frontal cortex, when you make decisions in the moment you’re using your primitive brain, your amygdala, that’s like your fight or flight center.
That’s responsible for making those questionable decisions because you’re using that primitive part of your brain that just wants to feel good and wants to avoid pain.
So you’re seeking pleasure avoiding pain, that’s your amygdala is responsible for those kinds of decisions. Like there’s doughnuts, Heck, yeah. Like that’s a decision made with your amygdala.
When you decide ahead of time when you when you planned your lunch the day before. And you know you’re gonna have you know, chicken and broccoli and that’s what you’re eating for lunch and you brought it with you and you’ve made that decision ahead of time you planned it. You wrote it down. You prepped for it, you brought that you’re going to eat the chicken, the broccoli that you promised you.
And that’s how you’re going to make these healthy habits stick is going to be writing things down making decisions in advance 24 hours in advance has to be and I tell people this all the time you do this, I promise you, you’re gonna stick to that plan. Much, much easier to stick to the plan when you’ve decided in advance, okay?
Number six, the all-or-nothing mentality just has to go. This is not about all or nothing. One big problem people have when they set out to change their diet is they they have this thing thinking of like, they’re never going to be able to eat, you know, their favorite food again, like they’re never gonna have a piece of pizza in their life, or they’re never gonna be able to eat a french fry.
Or they’re never gonna be able to eat Ben and Jerry’s or chocolate or whatever it is, whatever your thing is. And I just have to tell you that I don’t think that’s, I don’t think that’s rooted in reality.
First of all, because you’re going to do that, you’re going to eat the french fries, you’re going to eat the burger, you’re going to eat the pizza. So this all-or-nothing mentality has to go out the window. And instead, I like to employ the, what I call the 90/10 principle when it comes to food because I think the 80/20 is a little too lenient.
If you’re trying to lose weight, and you need to stick to a healthy food plan, then I think 80/20 is a little too loosey-goosey there. Okay, so let’s go with about 90/10. 90/10 equals about one meal a week.
One meal a week, do what you want, eat some pizza, have some ice cream, whatever, it’s fine. It helps to kind of release some of that pressure. It’s like a release valve, you get this one meal where you can just eat some pizza and have a little bit ice cream. Okay, good. Now get back on track the next meal.
Don’t ever have two bad meals in a row. Don’t ever miss two workouts in a row. But this all-or-nothing mentality has to go. It’s like, oh, I’m either eating all healthy foods every day for the rest of my life. Or I’m not.
Another area a lot of people struggle with is in drinking alcohol. And they think that they either have to drink all the time or never drink. And there’s an in-between there. There are lots of people who drink very moderately, maybe once a week, maybe once a month, maybe not even that often, maybe a couple times a year. Why not? Why can’t that be a reality for you? It doesn’t have to be all or nothing. Okay, so let’s just throw that one out the window.
Number seven. This is gonna sound contrarian, but it is not weight loss is not the goal. If you’re overweight, and you’re like, okay, I need to lose 30 pounds. Your goal, you might be thinking your goal is to lose weight. That’s not really what the goal is.
The goal is for you to become as healthy as possible. The goal is for you to get to this place where your body is operating the way it’s supposed to operate, that your body is functioning the way it’s supposed to function as a human being.
I always talk about fat-burning. Fat burning, we have to turn fat burning back on because this is our natural state as human beings we burn fat. When we’re burning fat, we feel better, we lose the weight, running improves, our mood improves our energy levels throughout the day improves our ability to concentrate and think clearly improves.
We need to get back to that natural state. And also when you get healthy, and your body is burning fat and you’re operating on all cylinders, your hormones are all regulated, your blood sugar’s regulated, and you just feel better you’re in, you’re in the best shape of your life, you’re feeling amazing.
And of course, we want to add in strength training and running and other things too. But the goal is not the weight loss, the weight loss is a side effect of becoming the healthiest version of yourself. So that is really the goal.
So that’s what I want you to focus on, don’t focus on “I have to lose 30 pounds” because when we do that, we’re like, okay, I just got to get this weight off as fast as possible. I’m going to go on the cabbage soup diet, which I don’t even know if that’s a thing, but it sounds terrible.
I’m going to just lose the weight as fast as I can. This is not sustainable. Can you eat cabbage soup the rest of your life? No, and nobody would want to be around you if you did. Anyway, think about that for a minute.
Okay, now put that image in your mind. So the goal is not to lose weight and lose it as fast as possible goal is to become the healthiest version of yourself and be able to sustain that long term.
So stop focusing on weight loss. I know sounds contrarian, right? Focus on becoming the healthiest version of yourself, the weight loss will happen as a beautiful little side effect.
Number eight, you have to break the habit of being you. What do I mean by that? That means that you have a certain way that you see the world we all do. We all have what is called a model of the world. So we all experience reality differently. It’s pretty, pretty trippy.
You know, the way that I see things is based on my past, my family of origin, one where I was brought up, my religious beliefs or non-religious beliefs, my goals, my successes, the people, I spend time with, the things I watched, the things I listened to, the books I read all that stuff and, and you have a whole different set of criteria that you are filtering the world through.
So your model of the world is going to look different from my model of the world. And I love this example of two people standing at the ocean. So you got two people standing at the ocean. One is looking out over the ocean and thinking, oh my god, this is the most beautiful, serene place, I love the ocean so much.
That’s me, by the way, I love the ocean. I need to live by the ocean, I just need to do that for the rest of my life. I just need to be by the ocean, and I’d be so much happier. Anyway, I’m in the Midwest, it’s cold, it gets cold in the wintertime. I don’t like that.
So two people standing by the ocean one thinks it’s beautiful, serene, loves it, and the other person is deathly afraid of the ocean. Why is that? Why do they have such different thoughts and experiences about the ocean?
Why do they see it as being one sees it as being blissful, and peaceful, and beautiful? And the other sees it as being dangerous? And it brings up all kinds of fear.
Well, maybe the one person used to be a surfer. And they surfed every day, and they loved it. And they just loved being in the water. And they love floating in the ocean and have lived by the ocean their whole life. And it’s just like a very calm, serene place to be, it’s their happy place. Again, that’s kind of me.
The other person maybe had a near-death experience as a kid, they like almost drowned in the ocean and were told never to go back in and that the ocean is dangerous and to stay away from it.
And just that simple, little act, that little bit of trauma maybe and the reinforcement from parental figures, authority figures, whatever, could really cause them to have completely different ways of looking at this thing that everybody would just agree is just water, you know. So that’s just an example.
But think about this, everybody in our lives has a different way of filtering the world. And I bump into this all the time with my girlfriend because we have different ways of seeing things.
I’m like, Oh, my God, this show we’re watching is so amazing, or this movie or this piece of artwork or whatever. And she’s like, no I don’t get it. I don’t like it. And I’m like how? You’re crazy. This is the best movie I’ve ever seen. Like, it’s just we just see things differently. I’m usually right though, just by the way.
Okay, so we got to break the habit of like being ourselves, we got to break the habit of doing the same things all the time, using the same filter to see everything, we got to open ourselves up to seeing things a little bit differently, we got to open ourselves up to doing things differently.
If you get up and do the same things every single day, and you do them the same way, you’re never going to break out of that you’re never going to expand past your own comfort zone, like we got to get out of the comfort zone.
That means doing things differently. That means pushing yourself everything you want, but don’t already have lies outside your comfort zone. So you got to break the habit of being you and you got to start to become someone else.
And I don’t mean like you got to put on a wig and like glasses and a fake mustache or something like that. But you have to start changing, we should always be changing and evolving and growing and becoming more.
And so that means that you got to break the habit of just doing things the same way every single day, start doing something different start, you know, pushing past your horizons, start changing your habits and start doing things differently and start becoming that different person.
I always tell people that I love it when they set a big goal like running their first marathon because they can’t run a marathon today, maybe their longest run is like five miles, and they want to be able to run a marathon. It’s going to require a lot of work, you know, four months or so of training, and they’re going to have to become a different person that process and just doing the training and showing up at the starting line of that event.
They’ll be a different person than they are today. What is that for you? What is that going to look like for you? What can you be in six months from now? Who do you want to be you got to be somebody different. And you need to work towards that. Okay, it’s got to break the habit of being you.
Number nine, you have to overcome your limiting beliefs. This kind of ties into what I was just talking about. But we all have limiting beliefs about ourselves. Limiting beliefs just means that there are things that limit our potential.
So there are things that we believe about ourselves that are actually holding us back. So it’s things like I can never lose weight because I’ve never been able to do it in the past. Um, I don’t have any willpower. I’m just a sugar junkie, you know, I have a sweet tooth so there’s nothing I can do about it.
Those are all limiting beliefs because they’re limiting your potential, or I could never run a marathon, or I can never qualify for Boston, I’ve heard people telling me this.
I had a woman I worked with a long time ago. And she told me that she wasn’t a real runner. She never felt like a real runner. And this was really holding her back. And I asked her about her running and she said that she’s been running every day 5k at least every day for like, five years. But she’s been a streaker, she’s had this long-running streak. And I’m like, what the what? Like you are absolutely.
What a limiting belief that is, though, that I’m not a real runner. Because I can’t run fast like some people are, I can’t qualify for Boston, stop doing that to yourself, stop having these limiting beliefs.
Take a look at what things you believe about yourself. And see where you can make some changes there and let go of some of that stuff. Just drop it like a rock, okay?
Number ten, you have to choose your struggle, you can choose the struggle of being unhealthy, being overweight, and not feeling good about yourself. Because that is a struggle, you can go through your life struggling with all of that, you can go through your life struggling with not living up to your potential, you can go through your life struggling with how you feel about yourself.
There’s another struggle you can choose though, that is the struggle of getting up early and going to the gym. That’s a struggle. That’s hard to do, of sticking to your food plan when everybody else around you is eating pizza or doughnuts in the break room.
And it’s going to be a struggle to not eat that stuff in that moment because you chose chicken and broccoli for lunch. That’s a struggle. Choose that struggle, though, because that one is actually going to improve your life.
Choose the struggle of going to the gym and lifting heavy weights that hurt, it hurts to lift heavy weights, it’s hard. I was at the gym this morning. And I was listening to a podcast and I was lifting weights and doing a bunch of reps. And I’m listening to my podcast, with the noise-cancelling headphones on, so I can’t really hear other people too much. And I can’t hear myself either.
So if I’m making noises, if I’m talking, I can’t really hear myself too well, I have to take out my ear pods, whatever you call those things if I want to talk to somebody, but anyway, I noticed today that I was doing all these reps, and I was grunting and like making noises.
And I kind of caught myself and I was like I think I’m being a little too loud here. But it was kind of funny because it was a struggle. It was hard. And I sort of caught myself. And you know, I had my eyes closed and I was grimacing on my face. And I was like, ah, you know, and making noises.
And people around me probably heard it because it’s pretty loud. But whatever. I mean, that’s what you do when you’re at the gym. But that’s a struggle going to the gym every day, lifting those heavy weights, it’s a struggle. But what do you get in return, you get a better body composition, you get more energy, you feel better, your metabolism improves, your ability to burn, fat improves, your running improves, you get faster, you get stronger, you can run longer distances, you look better naked, all that stuff because you struggled at the gym.
Instead of struggling by just sitting on the couch feeling sorry for yourself, don’t do that, choose your struggle every single day.
That leads me to number eleven, which is battling the resistance because this is going to happen. As soon as you start to do something different, the resistance is going to rear its ugly head, it’s going to come up and it’s going to be there and you’re going to be like, I really want to do this.
But that’s the resistance, oh, I really want to lose weight. But you know, changing my diet is hard. Or I really want to get stronger, but going to the gym, you know, I don’t want to pay for a gym membership or just too many people that gym, well, this is all resistance. It’s just excuses.
It’s BS, it’s your mind saying I don’t want to do anything that’s uncomfortable. Remember, your brain has one job, keep you safe, avoid pain, and seek pleasure. That’s it. It wants the familiar and it will, it will avoid the unfamiliar and seek the familiar every single time.
And all this stuff is called the resistance and Steven Pressfield talks about that in his book, The War of Art, I would definitely check it out if you guys are interested. It’s a it’s a great book. It’s about breaking through blocks, and you know, for creative people, but really, it applies to everybody.
And he really does a good job of talking about the resistance. So you have to go to battle with the resistance every day. Because it’s going to show up you’re going to be like I don’t feel like running today because blah blah, blah. That’s the resistance coming up.
You know, I talk to people all the time who want to work with me, and we have a conversation we get on Zoom we have a conversation. And I tell them all the reasons you know, or all the things that they can accomplish and they’re telling me all the reasons why maybe they can’t do it or it’s not the right time. That’s the resistance. It’s the right time. There’s no right time, right?
If you want to start and you want to change, today’s the day to do it, now is the right time. But that resistance comes up here like, well, maybe I’ll wait till after the holidays, like what you’re gonna wait like three months before you change something?
No, start today, you got to go to battle against the resistance. Every single day, every time that shows up, you got to beat that foe, okay?
Number twelve, is you got to get into the gain and out of the gap. So this is the gap versus the gain mentality, right? When we talk about the gap, that is the gap between where you are today.
And where you want to be, there’s a gap there, I want to lose 40 pounds, I want to be healthier, I want to change my eating habits. So there’s a gap between where you are today, because you’re not there.
I want to run a 9-minute mile instead of a 10-minute mile. There’s a gap there. When you focus on the gap, you’re constantly focused on where you are not. You’re constantly focused on the fact that you are not where you want to be. And I see this all the time with people who are trying to lose weight.
We’re working together for a period of time and they’re like, but I’m still not at x weight. I’m still not there. I’m not there. I’m not there. I’m not there. I’m like you got to stop focusing on that. Let’s look back and look at your progress instead.
What have you gained? You know, how is your mindset different? How are your energy levels? How are you sleeping? How are your clothes fitting? How are your measurements, your inches?
How many inches have you lost? Yeah, the scale might be going a little bit slow or whatever, who cares? Let’s focus on all the gains you’ve made. You’ve changed your relationship with food, you no longer crave the junk food like you used to. That’s a magical place to be.
Focus on the gain, stop focusing on the gap. Okay, focus on where you have made gains, focus on the progress you’ve made and stop focusing on where you are not. That’s number twelve.
Number thirteen is you got to get yourself immersed into this world, whatever that looks like for you. If you want to change, you want to make some big changes in your life, you have to immerse yourself in the world.
When I was training for Ironman, this was 10 years ago now. I immersed myself in the world of long-distance triathlon. And I read books and I listened to podcasts and I watched videos I was on YouTube.
I was on blogs, I was reading all kinds of articles, I was listening to podcasts and listening to audiobooks and talking to other people and spending time with other people who are into triathlon and training with people who are doing triathlon I immersed myself in this world of triathlon.
I had a training partner, we talked about this stuff all the time. And I encourage people to do the same thing. And I kind of created my coaching program that follows this principle where we immerse you in this world of other people who are all doing the same things.
So there are group coaching calls, where we all spend time talking about what’s working, what isn’t, what improvements have we made, you get to hear from other people, you get immersed in this world of, of people who are trying to lose weight and get stronger and run faster, run longer, they’re feeling good about themselves, it’s such a positive environment to be in, then you get the one on one coaching with me.
So you get this other layer of support and guidance, and encouragement. And then I have a bunch of training materials online, I’ve got this private podcast feed that you can listen to that’s not this podcast you’re listening to. This is like all the stuff I teach on the group coaching calls.
And so you have like literally hundreds of hours of trainings that you can be listening to. So you can really immerse yourself in this world of eating right and losing weight and doing it the right way and getting stronger and improving.
You’re running and all this stuff, right? So immerse yourself in whatever that looks like for you just get into it, do it all, okay?
Number fourteen, you have to live in integrity with yourself. That means that you do what you say you’re going to do. That means if you get up in the morning, and you have a run scheduled for today that you’re going to you’re going to do that run.
That if you are trying to eat healthy and you’ve got a healthy food plan you’re trying to stick to that means when you go out of town for that work trip you stick to that healthy food plan.
Because what happens is the opposite for most people, most people do the opposite. They are not in integrity with themselves. They think you know what I mean? I’m out of town, nobody’s gonna know that I’m not sticking to my food plan. So I’m just gonna eat whatever.
And then when they do that they they told themselves before they went on this trip that they were going to eat healthy. But then when they got there, they’re like, whatever, I’m just gonna eat the pizza like everybody else is eating in the Fettuccine Alfredo or whatever.
What happens in that moment is that they kind of break down that trust in themselves, they break down the integrity, they’re trying to build with themselves, and they no longer have the confidence to be able to stick with it, because they keep breaking these promises they made to themselves.
Being in integrity with yourself means you keep the promises that you make to yourself means you honor the commitments that you make to yourself and to others, but really to yourself.
It’s easier to keep commitments to other people because you got somebody there sort of holding you accountable. That’s another reason why I love coaching people because, you know, they got to show up and tell me what they did or didn’t do. And they’re way more likely to stick to a plan when they gotta report to me on a regular basis, tell you what.
Living in integrity means that you are in integrity with yourself, because it’s easy to just do whatever when nobody’s watching, right? Being integrity means doing the right thing, even when no one’s around to watch to see what you did.
So you got to build this trust in yourself, you got to build this integrity with yourself. That means making a plan and sticking to the plan, even when you don’t feel like it. When you do this on a regular basis, I promise you, you’re going to build so much trust in yourself and so much self-confidence that sticking to the plan is going to be no big deal.
Alright, number fifteen, happiness is overrated. Let’s stop chasing happiness, okay? Because here’s what happens when you’re chasing happiness. You’re going after feeling good. So what do we do when we’re chasing happiness, we eat to feel better, we drink alcohol to feel better, we do drugs to feel better, we shop to feel better.
We do all kinds of unhealthy behaviors because we just want to feel good, we just want to be happy. Here’s a fact, life is not supposed to be happy all the time. It just isn’t. That’s just not the way life is designed.
It’s like 50/50, like for half the time you feel pretty good half the time not so much. So stop trying to avoid half of your life, stop trying to avoid the 50% of life that’s not perfect, or whatever that isn’t like, quote unquote happy according to the movies or to Hollywood or the television shows or whatever.
Just accept the fact that you’re going to be unhappy sometimes. And it’s okay, it doesn’t mean anything’s wrong, it means you’re working, you’re operating the way you’re supposed to, as a human being.
So stop chasing happiness, it leads to all kinds of addiction, and all kinds of bad behaviors. Instead, just accept the fact that life is 50/50 and then move on from there. Okay.
Number sixteen, the other side of endurance. So when we talk about endurance we’re talking about most people think of, you know, running an ultra marathon, you know, oh, endurance, yeah, you got to be able to run for 24 hours straight and be able to run 100 miles or whatever.
Yeah, that is endurance, you know, running a marathon requires endurance, you got to build endurance. And I think building endurance is one of the best things you can do for yourself from a cardiovascular standpoint, and increasing your endurance.
And that could just mean like running a 5k, it could be running five miles a few times a week, and that’s perfectly fine. That’s how you build endurance. And then you could always build upon that if you want to if you want to improve that.
But there’s another side of endurance. And that’s the endurance of sticking with the plan. And we’ve talked a lot about sticking with the plan today. So far, it’s it’s a big mindset principle, a lot of stuff I do with the people I work with, is helping them stick with the plan.
Because it’s one thing to have a plan, and you probably know what to do, it’s a whole other thing to stick with the plan, right? So the other side of endurance is being able to have the endurance to stick with a plan, even when it’s hard. And that means that you endure, you know, days and weeks and months and years of being a healthy eater of somebody that exercises regularly.
Endurance isn’t just about running endurance is about you know, creating good habits and then seeing them out for the long haul, spell sustainability. Okay, so practice that kind of endurance. It’s great that you’re out there running long miles. apply that same principle, though, that you push through like you push through a long run, apply that same principle to sticking with your diet for example, okay.
Number seventeen, you have to overcome your fear of success. So many people tell me that they fear failure when they start out with something like this like I’m I really want to change my diet and lose weight but I’m so afraid I’m gonna fail. And and I get that because maybe they failed a lot in the past.
But the other thing that people fear is success, they fear being successful, they fear losing the weight because then they say, well, okay, I was able to lose some weight. But what if I can’t maintain it? What if I can’t keep it off, because I’ve tried this in the past, and it hasn’t worked?
I’ve tried this in the past, and I’ve been able to lose weight, but then it came back again, you know, or whatever. Fear of success is a real thing. And people are really afraid of who they are going to become when they accomplish X, Y, Z, whatever that is, you know, qualify for Boston, run your first marathon lose a bunch of weight. Because it’s different, and it’s uncomfortable, and you’re becoming a different person in that process. And that can be very scary.
You know, if I told you like, okay, you’re going to work with me, and in six months, you’re going to be a different person, you’re going to be like, whoa, whoa, whoa, dude, I don’t know about that. Right?
And I’m like, no, you’re gonna be able to lose the weight, you’re gonna run faster, we’re gonna get you stronger, your body composition is gonna improve, you’re gonna stand in front of a mirror naked and be like, alright, I like what I see here.
That’s scary for people, because they’re like, oh, my gosh, I don’t know what that’s like, for me, I’ve never been there before. That’s scary, okay, you got to get over that. Embrace the suck of the process and just get over the fact that it’s going to be uncomfortable. And stop using the fear of success as an excuse to not start something, it’s totally worth it, by the way.
Number eighteen, the key to success is consistent aligned action, there’s nothing more to it than taking consistent aligned action. When you do that, you will make progress. When you make progress, you will feel more motivated to continue taking consistent aligned action.
The only way you’re gonna get results is through your actions, not through your thoughts, not through how you feel. The only way you get results is by taking action. And the action has to be aligned with your goals.
So think about that long-term goal that you have to lose 40 pounds, you need to take actions that are aligned with that goal. So eating cake for breakfast and dinner is going to be something that is misaligned, that is misaligned with that goal of losing weight.
And when you take misaligned action, you’re going to get misaligned results you’ll gain weight instead. If you eat cake for breakfast and dinner, instead you need to take aligned action. Focus on protein, and keep the carbs in check.
Don’t eat junk food, don’t eat processed foods, and stay away from sugar, that’s aligned action that’ll get you to your goals. And the consistent part is pretty self-explanatory. But you can’t just do it once, you have to continually do this.
So consistent aligned action, what are those actions that are in alignment with your goal, make a list, what are the things you’re going to do that are going to get you to that goal, it’s just steps, you know, it’s just steps on a ladder.
Let’s say you want to get to the top of the ladder, just take one step at a time, then you’ll eventually get there. But you have to do it consistently, you can’t just do it a few times, it has to be something you do on a regular basis.
Number nineteen, increasing your emotional tolerance, you have to be able to tolerate having emotions that talked about this on a recent podcast. So having emotional tolerance means that there’s going to be times when you let’s say, want to eat pizza when everybody else is eating pizza, but you’re not gonna eat the pizza.
And you’re gonna feel a little stressed out about that, and you’re gonna feel like a fear of missing out FOMO you know, you’re gonna feel desire for that pizza, because it’s sitting right there. And all these emotions that you’re experiencing can feel very intense, they can feel very strong.
And you think the only answer is just to eat the pizza to make those feelings go away. So you’ve got to get rid of the feelings, like I don’t want to tolerate these emotions anymore. So I gotta get rid of that. So I’m just getting the pizza and it does work, those emotions will go away.
But what if you increased your ability to tolerate experiencing those emotions? What if you were able to just have those emotions, you were able to feel desire, and you’re able to feel, you know, FOMO and you’re able to feel stress or whatever it is, and you just, were okay with that?
I mean, it doesn’t feel good. It’s not supposed to. But what if you were just okay with that? It’s a game-changer. When you increase your emotional tolerance, you’re able to stick with the plan.
You’re able to get through those moments where you would normally stress eat, or eat because you’re, you know, sad or angry or whatever. Your ability to tolerate your own emotions is just part of being a human being.
And it’s something you have to work on. It has to be something you work on every day you practice it again. It’s easier. I do this all the time. There are lots of times where I’m sitting there and I’m thinking, I really want to eat that. Still. It’s been years since I’ve had certain foods and I’m like, I still want that.
And I just don’t do it. And I feel a little bad, I feel a little uncomfortable. And it’s okay, I’m just, I’ve, I’ve developed a high tolerance for experiencing these emotions, okay. Fear is a big one. People are afraid to feel fear. What if you just felt the fear and you just did the thing anyway? It’s crazy what you can accomplish.
Okay, number twenty, and the last one I want to share with you today is the n equals one principle. And that means that you are an experiment of one. Everything that I’ve talked about here, on the podcast for the last four years, everything that you hear from other quote, unquote, like experts out there in the field of health and nutrition, and running and strength training, or whatever, you can listen to all the experts out there.
But it all boils down to you being an experiment of one, that what other people do the way that they do, it is not necessarily going to work for you. And that’s why I do coaching instead of handing over a document and telling you what to do.
Because there isn’t a document or a book, or a podcast, or an article that you can read that is going to give you the exact formula that is going to work for you. There is no such thing. We’re all different.
We all have our own, you know, cultures and our own lifestyles and our own food preferences and the ways we like to exercise our own goals, our own families like we have so many things that are unique to us that no two people are going to do any of this stuff the same way.
So you got to figure it out. I know you probably don’t want to hear that. But it’s true. You have to figure out what works for you and what doesn’t, you’re always an experiment. But this is actually good news. Because it means that you can try some things that may work and may not.
And if they don’t, then try something else. Don’t give up, keep going. But it’s always going to be n equals one. That means that the number of people in the experiment is one. And that is you. You are the experiment. Okay.
All right. Those are my 20 mindset principles that runners need to know and I think normal people need to know as well. Took me a little longer to go through these today than I thought it would, but that’s cool.
I just want you to know how appreciative I am of you listening to these episodes, I hope you get something out of these.
If you do, reach out and tell me how this has impacted you. I’d love to hear from you. And as always, I love you all. Keep on Running Lean, and I’ll talk to you soon.
Have you ever caught yourself eating something that you know is bad for you, but you do it anyway? Have you ever changed your eating patterns for a period of time and then found yourself going back …
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 197 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, Why You Keep Going Back For More.
So have you ever caught yourself eating something that you know is not good for you, but you do it anyway? Or maybe you’ve changed your eating patterns for a period of time and then you find yourself going back to the junk food you used to eat even though you know, you probably should steer clear of it.
This was me for sure. I found myself going back for more to the junk food I used to eat even after long periods of healthy eating. 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. And this includes over eating, eating to excess. Okay.
But first, if you want a little bit of help getting started with all the stuff that I talked about here on the podcast, I put together a free training that you can check out it’s called Five Simple Steps To Becoming A Leaner Stronger Runner.
I put together the last three years of podcast materials, everything that I’ve taught here on the podcast, I kind of distilled it all down into about a one hour training that’s totally free, you can go through it, you can find it on my website, just go to runningleancoaching.com click on Free Training.
But the goal of this is to teach you how to lose weight and keep it off for good as a runner. A lot of coaches, a lot of dietitians, a lot of nutritionists out there, they have advice for losing weight, but it’s really not geared towards runners.
And this is where I specialize in helping you as a runner, not only, you know, improve your running and get stronger, run longer distances, run faster, but also to be able to change your body composition for the better to lose the weight to get leaner.
A lot of people say you can’t do that, or you shouldn’t do that. I disagree. I wholeheartedly disagree. And you can learn at least a good chunk of how to get started with all this stuff by going through this free training. Like I said, it’s just about an hour of your time. That’s called Five Simple Steps To Becoming A Leaner Stronger Runner. Check it out, go to runningleancoaching.com click on Free Training. And I hope you enjoy it.
Okay, let’s get into this topic here. Why you keep going back for more? So one reason that I wanted to share this with you guys is because I’ve been working with a lot of people recently who find themselves slipping back into old patterns or craving the food that they used to eat even though we’ve changed their eating patterns, or their their chronic overeaters, you know, they just keep going back for seconds and thirds and fourths or whatever.
And there’s this idea that you know what, there’s something wrong with us, if we keep going back to the foods that we used to eat when we weren’t eating healthy, or there’s something wrong with us, because we tend to eat past the point of being full. Okay.
This has definitely been my experience in my life. So I can relate to both of these concepts of going back for more, I’ve changed my eating patterns. I started eating really healthy, and then I found myself slipping back into old patterns again, because what I was doing was uncomfortable, it was hard.
And maybe I wasn’t getting the results that I wanted. And then I’ve also been a chronic overeater in my life. This is one of the reasons why it was really hard for me to lose weight. Even though I was eating, you know, I was trying all these different diets, but I was just eating way too much of a lot of the foods even when I was doing the plant based thing.
Of course I was eating nothing but carbs, because that’s basically what a plant based diet is, is basically all carbs, tough to do for some people. Some people love it, and that’s great, more power to you. But for me, it was really challenging because I’m very sensitive to carbohydrates, number one and number two, I tend to overeat. I’m an overeater.
And you know, I don’t think calories are the whole picture. I think calories do come into the equation at some point and they definitely did for me when I would go back for seconds and thirds, and eat until I was way past the point of being full.
You know, there was a Comedian Jim Gaffigan, who used to say, “I don’t stop eating when I’m full. I stop eating when I hate myself.” I was like, Oh, my God, I feel so seen. Because that was definitely me and my experience around food.
And even today, I struggle with this sometimes, you know, I can, I can go out to dinner, I’m eating a nice big steak and maybe, you know, a baked potato or something on the side. And I find myself just eating until I’m past the point of being full. And why do we do this?
So I’m going to give you guys a couple of reasons why I’ve got like five reasons why we keep going back for more. More of the junk food that we’re not supposed to be eating, or we want to try to stay away from, or we’re chronic overeaters. And why we do this, and I want you to think about this in this concept of that there is hope for you that you’re not broken.
I’m certainly not broken, you’re not broken, we all do these things, you might be able to relate to a couple of these things I’m going to share with you here more than others. But we all have done these or some some of these in our lives. And it doesn’t mean that just because you can relate to some of these issues that there isn’t hope for you, there is hope for you like you can change.
Most of the things I’m going to be talking about are learned behaviors, and if a behavior has been learned, it can be unlearned. Alright, so just I want to put a context on this as you’re listening to this episode of you know, that these are things that you have probably taught yourself or been conditioned to over the years and that you can on teach yourself that you can decondition yourself to these patterns.
Okay, so the first one is this. The first one is that the foods that we tend to overeat are the foods that we tend to go back for the junk foods and stuff like that. It just, it feels good to eat that stuff. Let’s be honest, it tastes amazing. And it feels really good. Your brain loves pleasure.
Your brain is always seeking pleasure. Your brain’s job is to seek pleasure and avoid pain. Your brain’s job is to keep you safe, is to avoid discomfort. Seek out comfort, seek the familiar, seek out pleasure. That’s your brain’s job. And you know what does a really good job of that? The comfort foods that you love. Junk food feels amazing, right?
A lot of times, it’s because these foods have been engineered to produce the maximum pleasure possible. That’s why people don’t binge out on broccoli. I hear people all the time. They’re like, oh, I just needed a snack. I’m like, okay, go eat some broccoli. And they’re like, I’m not gonna use broccoli as a snack. And I’m like, yeah, but if you’re really hungry, and you need to eat something, broccoli is great, you know, or some like raw carrots.
People are like, I don’t want raw carrots, I want some chips. I want some nuts. I want a candy bar, I want something that’s sugar, or salt or crunchy or a combination of all those things. Snickers, there you go. It’s got all those things all blended together, right.
But we don’t go for broccoli as a snack because it doesn’t light up our brain the way that this junk food does. So your brain loves pleasure. And this is one of the reasons why it’s really hard to change your diet. Because if you’re used to eating a diet that is full of pleasurable foods, pizza is a great example. You know, pizza is one of those things that like, oh my gosh, it’s like gooey and cheesy, but it’s also all that bread.
The crust is so amazing and chewy and it’s warm. And it’s just like, oh my gosh, that’s a very pleasure inducing food right there. So if you’re somebody that’s eating pizza on the regular, and then and then you switch your diet you’re like okay, pizza’s off the table, you’re gonna be dreaming about pizza. Your brain is gonna be like, where is the pizza, bro? Like, how come you took the pizza away from it? You know I want that pizza. So we seek out pleasure and junk food gives us lots of pleasure.
You know, you got to remember that there’s a dopamine response when you eat these pleasurable foods. Even thinking about the pleasurable foods gives you a dopamine response and it feels good to just think about it. If I start describing the most delicious chewiest pizza crust with the red sauce that’s just hanging off and the pepperoni on top and the melted cheese that’s got just a little bit of burned on there you know I’m you know, I’m talking about right.
You start to drool like your brain is like lighting up right now just even thinking about that just listening to a description of pizza like that will light up your brain and provide a dopamine response, but also when you eat as food, you get oxytocin release, serotonin, endorphins, all the feel good chemicals get released.
And listen, eating pizza, it feels amazing. Eating ice cream feels amazing, eating candy bars feels amazing. All these hyper palatable foods increase this dopamine response to increase the field good hormonal response. And why wouldn’t you crave that stuff, right?
We don’t tend to go back to eating hoards of broccoli or chicken or something like that. Even though that stuff is great for you. That stuff is what your brain and your body actually needs for nutrition to keep you healthy and safe and alive. But that’s not what we crave.
We crave the junk food, we crave the hyper palatable foods, the foods that have been engineered to be amazingly delicious. Okay. So number one, you have to understand that your brain loves pleasure. And that’s just your brain doing what it’s supposed to do. Seek pleasure, avoid pain, you know, it feels painful to your brain.
Eating broccoli feels painful to your brain, because it’s like, oh, I know, it’s good for me. But I really want the pizza, but I mean, the broccoli and so that seems terrible. It’s like a terrible place to be like, who wants to do that?
Okay, so your brain wants to seek pleasure and wants to avoid pain. So there’s your brain doing what it’s supposed to do. So just understand that part of the thing that we’re fighting against here, if you’re trying not to eat this stuff, is that your brain is going to drive you in the direction of the junk food.
Alright, so we got that kind of going against us here. But just listen, that is one of five different reasons why you might be going back for more.
Number two, a lot of times you are using your eyes instead of your body to know when it’s time to stop. And this refers to overeating. So a lot of times we look at our plate, and we look at you know how much is on our plate and we need to finish every bite that’s on that plate no matter what even though we’re full, even though we don’t feel good.
Now, this was me. And this is one of the reasons why it’s been decades of me trying to stop this overeating habit. But it was drilled into me as a kid that I had to finish everything on my plate no matter what or I would get in trouble.
And I had to sit at the table and everybody else left the table was able to go eat their dessert and get on with their life and I had to sit there and eat everything. Eat the tuna fritters that my mom made. I just bring that up because I just thought about, I haven’t thought about tuna fritters in like 40 years, honestly.
But I just thought about those because it was one of those things I was like this gross I don’t want to eat this stuff. You know, just imagine like a crab cake but not as good and it’s tuna instead. Okay, and it’s hot.
But I would have to sit there and eat that stuff. And if I did need it, I couldn’t leave the table. And if you didn’t eat everything on your plate you had you didn’t get dessert either, which doesn’t make any sense. Okay? Like, if you don’t finish all this plate and make yourself miserable, you don’t get more food afterwards.
So these ideas were drilled into my head that it didn’t matter how you felt, it didn’t matter if your body was like you’re full. Like your eyes and what was in front of you had to be devoured no matter what.
This is really, this is weird that we do this to kids. Don’t do this to your kids. If you want to, like help your kids now, don’t do this to them. Let them eat whatever they want. Who cares? You know they’re kids, they’ll figure it out like eat what feels good to you. Oh, you don’t want to eat much. You don’t want to eat the brussel sprouts. Fine. Don’t eat them. It’s fine.
But don’t make your kids eat everything because that is not teaching them good eating habits that’s like disordered eating in a way. Okay. So I was trained that I had to eat everything on my plate no matter what.
And mentally right now it’s really hard for me to leave food uneaten. Like my girlfriend, she’ll go out to dinner, or even eating dinner here, and when she’s done eating, she’s just done. And she’ll sit there and they’ll be like one bite left.
And I’m like, you’re not going to eat that? Oh my god, you’re driving me crazy. Just eat that last bite. I don’t want anymore. I’m done. I mean, I just got to this point where I was done, and then I’m done. I don’t have to keep eating and I’m like, how do you do that? I don’t understand how you do that. That’s not me. I gotta eat whatever is on my plate.
And a lot of times I’ll put too much on my plate but I got to eat it anyway. And so that’s one of those things where I had to really work on that and I’m better about that now. I can leave food. I’ve been better about that lately, especially as we go out to dinner. And you know, you get what they give you on the plate like I don’t have control over that.
And I’m good about like leaving some behind. Sometimes I don’t, sometimes I do. So, there’s this idea that you can’t trust your body to know what’s best for you, you because you’ve been conditioned to go by other rules, you know, you can only trust the conditioning that you’ve been exposed to, you know, and so, this is a, this is a big problem, you know, this is something that we have to undo this whole clean plate club, you got to be a member of the clean plate club.
No, you don’t. And a lot of this is just families, you know, bless my parents, you know, they were trying to try their best, they did their best, they had a bunch of kids, you know, I was always the problem child too.
And, you know, I have four siblings, and they would, I was always, always the one in trouble. I know, hard to imagine. But I was the one that would get what I thought was getting picked on all the time, but I was just, I was rebellious, you know.
But I have this conditioning, this family conditioning of overeating, really. And to this day, it still lingers here and there, sometimes it creeps it’s ugly head every now and then. But just understand that, you know, you got to start listening to your body. And when you’re feeling full, or even before you feel full, like when you feel like satiated, it’s time to stop, okay. So that’s number two, using your eyes instead of your body to know when it’s time to stop.
Number three, you believe that more is better. So if a little food is good for you, then more is great for you, right? This is the same issue that alcoholics and drug addicts have. So they think that, you know, if one drink makes you feel good, or if one hit or pill or whatever makes you feel good, then two or three drinks or 10 is going to be better, or 10 hits or pills or whatever is gonna make you feel better.
And so we think that since we’re eating a little bit of french fries, or a little bit of pizza is good for us, or it feels good, then eating the entire pizza is great. You know, we don’t want to, we don’t want to find it. And we don’t want this good feeling to end, we’re getting this dopamine response, we’re getting all these, you know, chemicals released, that feel really good.
And we don’t want that. And we want it to feel even better. So we think that eating more food, going back for more and more and more, is going to feel better and better and better. And again, this is conditioning. It’s not really genetics, we are not genetically predisposed to overeat, we’re not genetically predisposed to eat until we’re uncomfortable.
This is something that you have learned. Because you think if I stop eating halfway through this pizza, then this good feeling is going to end, it’s going to go away. And honestly, the only thing that happens is you start to feel really terrible. And then you feel really awful. And you and you do sort of hate yourself, you know.
And it’s one of those things where the behavior is so ingrained in us and again, these are just things that we’ve been conditioned to over the years we’ve trained ourselves to do these things. You’ve got to be able to unlearn this, we have to be able to learn better behaviors and start practicing eating to satiety, not to uncomfortableness, okay.
So we believe that more is better. And more is not always better, more is just more, and a lot of times more is worse. But it feels like more is better. Again, this is our brain sort of tricking us, okay.
Number four is this and I know that we have all thought this before, that I’ve already blown it for today so I might as well just keep going, right? So I ate the cupcake. You know, my kids wanted, you know, we take cupcakes to school. So I like made cupcakes, and I was just gonna get into the garage, but I had one.
And then I was like, you know what I’ve already blown it for today. So I’m just gonna go ahead and eat 10 more cupcakes and the entire pizza and all the ice cream in the house, right. And because I’ve already blown it for today, or, you know, I’ve already had like one piece of pizza, I might as well eat the entire pizza.
This is why so many diets fail because people don’t have any strategies in place to be able to deal with these occasional setbacks or fails or whatever you want to call them. And I believe that we have to build some of these exceptions into our plan.
So if you have a healthy eating food plan, there should be some exceptions in there every now and then it’s like, yeah, you can have a couple pieces of pizza, you can have the Ben and Jerry’s ice cream. But you got to do these things in a very intentional and purposeful way. You got to do them mindfully.
You don’t want to do them because you’re reacting to how you’re feeling in the moment. You want to plan them ahead of time. One of the strategies that I work with all my clients on is planning, like plan ahead and then stick to the plan and plan ahead and stick with the plan. Don’t make decisions in the moment because we tend to not make good decisions in the moment.
Another rule that I think everybody needs to follow is, you never have two bad meals in a row or two cheat meals in a row. You can blow it with one meal, you can eat a cupcake, fine, okay, you blew it with that meal, you failed, great. Next meal, you’re back on track, that’s it.
Another way of looking at this is divide your day into four quarters, you might lose a quarter, but never lose the day. So if you blow it in quarter number three, and you had you know, some cupcakes or you had a piece of pizza, whatever, great, don’t blow the next quarter. Right, get back on track with the next meal. And that’s it. If you just kind of adhere to that right there.
This one can take care of itself pretty easily. But you have to be disciplined about that. And you can’t get into this attitude of like, well, I’ve blown it for today. I might as well just, you know, keep going. Or here’s another one I’ve heard people say is like I’ve already blown it for today, so I’m just gonna, like, make the next week a total eating binge fest, like, oh, I’ve gone one day, so I might as well go and blow the whole week.
Like don’t do that, but a lot of people do that. A lot of people do that. Right? Oh, you know, I was going great with my nutrition plan until work got really stressful. And then I had this one meal that was no good. And then that ruined everything. And now I’m back to eating garbage every single day. Like really, one meal can do that to you. It really can, it can set you back.
And then you think, you know, well look at me, I’m a failure, I can’t do this. So I might as well just go back to doing what I used to do. Just a piece of crap. And you know, you’re not, you’re not, you just made a bad decision, or, you know, you had a slip up whatever could get back on track with the next meal.
And again, I like to build in some of these, whatever you call it, cheat meals, you know, I like to call it the release valve. Like, we have this pent up craving sometimes for stuff and you know, talk about pizza, like just because that’s my thing. I love pizza.
And every now and then I gotta eat some pizza. Because that craving can get a little bit out of control sometimes. And every now and then I’m like, I’m just gonna go eat a couple of pieces of pizza. And then I’m fine. You know, I’ve had pizza twice this year. I know it’s crazy. And I just had some recently and it was so good. And I was like, This is so good. I’m glad I don’t do this all the time anymore. But it was so good to do it every now and then.
Okay, so don’t get into this attitude of a balloon offer today might as well just keep going or bonus for today. So might as well just blow the whole week, don’t do that. Get back on track with the next meal. Okay, that was number four.
Number five is this marketing and social pressures. So here’s the reality. The food companies do not care about your health, they don’t care about your well being, they want to make money. And the way they do that is they get you to eat more food, that is their goal.
They care about their bottom line. That’s it, it’s a business, and they’re making billions of dollars. And so they make this hyper palatable food that you keep going back for more and, and they know what they’re doing.
They spend billions of dollars on research and marketing to make sure that you crave the junk food, right, and then you keep eating it that you keep going back for more and more and more, even though, you know, it’s not good for you. They know it’s not good for you. They don’t care.
Okay, so if you think the food companies are putting stuff out there that is good for you, you’re wrong. They don’t care. It’s not good for you, they know what they’re doing. And they market this stuff to you. And they make you think that you have to eat this stuff.
Are you like some kind of weirdo? And our friends do this too. Our friends sort of like treat us like we’re weird if we’re eating, you know, good, healthy food, like we’re the weird ones. What? Really?
So there’s people in our lives, usually it’s the people that are closest to us who mean well, but they treat us like we’re in middle school. You know, they’re like, Oh, it’s okay, honey, just have one piece of pizza. It’s not going to kill you. You deserve it. You’ve been good all week. Have some fun. Live a little, let your hair down. Don’t be such a Debbie Downer.
Have you had anybody in your life that’s like this? Some people call them food pushers. And a lot of times they’re, they’re well meaning. They mean well, they’re trying to be positive and just say like, hey, have a little bit of fun. You deserve it. It’s okay.
You know, but what they’re doing is they’re putting pressure on you to do something you don’t want to do. And you don’t want to eat the junk food and they’re pressuring you into doing it and so a lot of times you do. You slipped back into it, you go back for more because they want you to, because that makes them feel good.
If you’re doing what they’re doing, and then they don’t feel so bad about themselves, because they’re like, oh, as long as you’re doing it with me, you know. But for those of us who have difficulty controlling how much we eat, saying no to certain foods, this is me totally.
You know, people in our lives that are like this are going to keep us going back for more. Doesn’t matter how much discipline we have, or how much willpower we’re using, we will keep going back for more because we’re feeling pressured by the people who are closest to us.
And again, they mean well, but we have to ignore that. And we have to stand up for ourselves in those situations. And listen, willpower, like discipline is great, willpower is a finite resource, though willpower diminishes as the day goes on, like you only have so much willpower, think of it as like a fuel tank.
And by the end of the day, that fuel tank is pretty low, you don’t have much willpower in the evening, you have a lot more in the morning, right. And then by the evening, it’s gone, right? It’s because it’s like, you’re tired, you just want to like chill out or whatever, like, your willpower is gone in the evenings.
And that’s when a lot of people, you know, go out with friends. And then that’s when the social pressures happen, and they want you to drink and then once you start drinking, you’re, you’re making even poor choices around food. And a lot of people blow it at night, like they do great all day long. And then they blow it at night because of this lack of willpower because the willpower kind of diminishes as the day goes on.
So I’m not saying you gotta avoid your friends, but just understand that, you know, you got food companies who are marketing food to us and putting pressure on us to kind of eat this food, we got friends and family who are kind of pressuring us to eat this food. It’s hard.
This is a hard one right to navigate around all this stuff. But I guess you just got to be okay, being the weirdo at the table, the one person who’s not partaking in the alcohol, the one person who’s not partaking in the junk food, and you got to be okay with that. It doesn’t feel good, it feels uncomfortable. But sometimes we got to just get used to being uncomfortable in those situations, it’ll get easier after a while.
Okay, so those are the five reasons why we typically keep going back for more, and then just understand that there are some things we can do about this. Like, I know, this feels daunting, it probably feels like oh my gosh, Patrick, like this sounds terrible. Like how am I supposed to overcome all this stuff, there’s all this pressure, there’s all these things, you know, working against me here.
The first step though, is just understanding that you have this self awareness about all of this. A lot of times is self awareness and understanding what’s happening within you and to you from the outside world.
Just having that self awareness is enough to keep you from going back for more for like slipping into those old patterns. Right. Another thing is, like I mentioned earlier, is having a plan, you gotta have a plan, make a plan, what’s your food situation? What are you eating tomorrow? What times are you eating? What are you eating, for lunch, dinner, whatever, make a plan, make it ahead of time and stick to the plan. Right? That’s it. Most people don’t do that. They just wing it every day.
If you want to change your habits around food, winging it, it’s probably what you’ve done your whole life. So don’t do that. You got to have a plan, and you got to stick to the plan.
And it’s like training yourself to practice good habits like new behaviors and behaviors, winging it is not how you do it, though. Because you’re never going to be able to like lose the weight, keep it off change eating patterns, if you’re winging it every day.
So make a plan, stick to the plan, make a plan, stick to the plan, right? Once I started doing this, I started, like seeing results consistently. Because the only way you’re gonna see consistent results is if you do something consistently, you got to stick to your plan consistently. And then you’ll get consistent results. And eventually you’ll get your goals.
Most people they just wing it every day, they get some results. And then they slide backwards. And then they get some of these backwards, they say why should I even bother? This is demotivating. Right?
Consistent results will keep you in the game. They’ll keep you motivated, keep you going forward. And eventually you’ll reach your goals, if you can stick with it long enough. There’s a big mindset shift though, right?
Because you’re you got to switch from being reactionary, like reactive to the world around you to being proactive and actively making a plan and sticking to it. That’s a very different way to do this, to go through life. Most people don’t do it, that’s why they fail.
So we got to switch from allowing the world around you to dictate your actions and behaviors to using your own mind, your own principles, your own goals, your own beliefs to guide your decisions and your actions and your behaviors.
Okay, so we don’t want to be driven by what’s going on out there but what’s going on inside by our own body, our own thoughts, beliefs, our own emotions, all of that, okay? So it takes time. It’s not something that’s gonna, you know, you’re gonna be, you’re gonna make a decision and you’re gonna say, Oh, I just want to change how I feel about food. And it’s going to happen overnight.
No, it takes some time. Alright, it’s, it feels daunting, but I promise you, there is hope you can do this. You got to give it some time, you got to embrace the discomfort of change, because that’s going to be ever present.
But if you can stick with it long enough, you will get the results that you want, I promise you and again, as always, if you’re looking for some help with any of this, we can talk about coaching, this is what I do. I help people navigate this stuff every single day. And we have fun doing it too by the way.
Just head over to runningleancoaching.com and click on Work With Me. Click on that link. You can fill out a short little application, get on a call. We’ll talk about coaching and how it might help you. And if it seems like a good fit for you, great. If not, that’s cool, too. Okay, cool. That’s all I got for you today. Love you all. Keep on Running Lean. And I’ll talk to you soon.
There are a lot of metrics available to runners these days - pace, distance, time, V02 max, recovery advisor, race predictor, stress score, heart rate zones, lactate threshold, vertical oscillation, …
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 194 of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, VO2 Max Lactate Threshold and Running Economy.
So there are a lot of metrics available to runners these days, pace, distance, time, VO2 max, recovery advisor, race predictor stress score, heart rate zones, lactate threshold, vertical oscillation, I don’t know what that is, performance condition and on and on. And on.
A lot of these, I don’t think they’re really all that helpful. Some of these are important and you want to pay attention to them. So the whole thing is kind of confusing, and a little bit overwhelming. Especially if you’re trying to understand all the metrics or improve on them.
Okay, so today, I just want to look at a few key metrics. And I want to explain what they mean, and how you might be able to improve them. And the three key metrics you want to pay attention to as a runner are: VO2 max, lactate threshold, and running economy.
And I’m going to explain each of these, what they mean, how they affect you as an endurance athlete, and what you can do to improve them. But first, let me ask you a couple questions here.
What is it that you really want for yourself? Do you want to be healthy? Do you want to be happy? Do you want to lose some weight? How much weight do you want to lose? 30 pounds? 40 pounds? 50 pounds? Do you want to see your abs again? Do you want to PR your next marathon? What is it that you really want for yourself?
I would say most people want to be healthy and they want to be happy and they want to have that six pack abs they want to marathon their PRs. I think this is something that most of us probably would say yes, that we want those things. But not everyone is willing to endure the pain and the struggle required to achieve those things.
People want to lose weight or not, but they’re not willing to go through the struggle of giving up some of their favorite foods. People want the six pack abs, but they don’t want to spend the time that’s required at the gym sweating out those painful workouts.
People want to run faster, but they don’t want to struggle with the speed work the hill repeats the sprint workouts etc. The truth is the struggle is necessary. You can’t accomplish anything worthwhile without some degree of struggle. The struggle is a requirement of change, but most people will not choose it.
Instead, they choose a different kind of struggle. They choose to struggle with remaining stuck where they are. They choose to struggle staying overweight, or the struggle of never becoming a faster runner, or the struggle of never living up to their true potential.
Here’s the truth. Who you are is determined by what you are willing to struggle for. You can choose to struggle with where you are right now. Or choose the struggle that comes with change. So which struggle are you choosing?
If you want some help, want some support getting through the struggle of change, I got you, you can join the Running Lean Coaching Project. This is my unique weight loss coaching program designed specifically for runners. Just go to runningleancoaching.com/join to learn more. Book a call with me and we’ll talk about getting you through the struggle. Cool.
Also, if you want a little bit of help, just getting started with all this stuff with the right nutrition with strength training with, you know, improving your endurance and your mindset, I put together a free training, it’s called Five Simple Steps To Becoming A Leaner Stronger Runner. All you got to do is go to my website runningleancoaching.com and click on the link that says Free Training.
You’re going to learn how to crush your weight loss goals and your running goals directly from me The Weight Loss Coach for Runners, cool. I spent a lot of time putting this together. It’s sort of the culmination of what I’ve been teaching here on the podcast over the last few years. So definitely check it out, runningleancoaching.com and click on Free Training. Cool.
Okay, so this week’s topic is VO2 max, lactate threshold and running economy. And the reason I’m talking about this today is because Brent sent in a question. A couple of weeks ago I asked for topics. So if you guys have a topic that you’re particularly interested in, then I would love to answer your question here on the podcast.
You can send me questions about weight loss, about running, nutrition, diet, fueling for running, feeling for training, strength training any of that stuff, find me on Facebook Running Lean Coaching or Instagram @runningleancoach, or you can just shoot me an email at email@example.com.
But Brent’s question was about VO2 max specifically. And he didn’t really understand what it was. And he wanted sort of a one on one lesson on VO2 max. You know, what is it? Why is it important for him and how it might improve his running? And I thought, you know, as I was putting together notes for this, I started to really see that there was this correlation between VO2 max, lactate threshold, and then running economy.
And so I wanted to kind of lump these all together into this episode, and you’ll see why they’re all pretty related here. Okay, but there’s some confusion as to each of these and what they are. So I wanted to kind of clear up the confusion today, hopefully, and give you some practical tips on how you can improve these things, so you can become a better runner.
So the reason I want to talk about this today is that we always want to improve as runners. You know, we hear all these terms like VO2 max, lactate threshold, whatever, we don’t understand them. We don’t know what they mean. Is my number good? Is it bad? And should I improve it? What if it’s going down? Like, what does it even mean to my running performance? Does this mean I’m never going to get faster?
So we got to clear up some of this stuff. Okay. I want to help you make sense of these numbers, at least. There’s a bunch of other metrics. Now I just looked at my Garmin and was looking through all these metrics stuff I’ve never even heard of before, like vertical oscillation. And I could probably look it up and figure out what it means. But I was just like, that’s just so funny. Because does that really matter? I don’t know. I don’t know that it really matters.
And like to somebody out there, like, yeah, I want to improve my vertical oscillation. It’s like you do that, bro, you go and prove that vertical oscillation all day long. But for me, I’m looking at some of these key indicators. And I want to get to the bottom line after I talk about all this stuff.
But you know, just understand that some of these matter more than others, and some of this stuff is interesting. You know, I find the data is interesting, but isn’t really all that helpful. Okay. So VO2 max is one of those things where it can be a little bit confusing, a lot of people really just don’t even understand what it is. Okay. So let’s talk about that.
What is VO2 max? So, VO2 max refers to the maximum amount the maximum volume, so V stands for volume, O2 is oxygen, the maximum amount of oxygen your body can absorb and use during exercise. So it is a way to measure your aerobic fitness. Okay.
So if you’re looking to improve aerobic fitness, and you improve your VO2 max, sometimes it’s called your oxygen uptake, then you could see some improvements to your aerobic fitness. Okay?
Obviously, oxygen is important. It’s sort of involved with like breathing, right, but the other part of this is that as you breathe in oxygen, your lungs absorb it and turn that into adenosine triphosphate, which is ATP.
So this is energy, right, so your body will turn oxygen into energy and power your cells to help them release carbon dioxide. And this is great as the more oxygen that you can move, the more that your body can consume, the more effectively your body can generate ATP, right. So that is a good thing.
So having a high VO2 max means that your body is able to oxygenate more cells efficiently right and produce more energy. So your body can handle better aerobic fitness activities like running that require a lot of oxygen uptake.
Okay, so a high VO2 max can be a pretty good predictor of athletic performance, especially if you’re a runner. You can also look at your VO2 max as a benchmark. So you can look at it as a way of improving so wherever your whatever your number is now you can look at that as a way of like okay, I’m maintaining that number which is good over time, but maybe you can improve that a little bit as you go okay.
And it’s not just for athletes. It’s also a way of determining like cardio respiratory fitness and anyone right and medical professionals use this as a way of determining your heart health basically heart and lung health okay. So everyone you know should probably try to increase their cardio respiratory endurance and a higher VO2 max is associated with a lower risk of death which is a good thing in general okay.
So the way they typically measure VO2 max is you go to a metal colo facility like a lab or a hospital, and you’ve got a specialist there, and they hook you up to a metabolic cart, and in a VO2 max test, you put a mask on, a breathing mask, and they want to, they want to see how much oxygen you’re taking in, and how much you know carbon dioxide is going out.
And I don’t know, they measure all this information. And they can figure out how many milliliters of oxygen per kilogram of body weight per minute that you are using. So VO2 max is measured in millimeters of oxygen per kilogram per kilogram of body weight per minute.
Right and so, you know, if you have a VO2 max of 80, then you’re able to use or utilize 80 milliliters of oxygen per kilogram of body weight per minute. So it’s a good thing, right? There are also other ways of kind of getting a ballpark of what your VO2 max is.
So that’s why when you look at your watch, it is not doing that metabolic cart test, obviously. So it is just guessing basically, and it’s guessing based on a bunch of different numbers. I know some of these watches now have the ability to track not just heart rate, but also pulse ox.
So they can see how much oxygen is actually being utilized in your pulse somehow and so you’re looking at things like that, your weight, your performance levels during running, your heart rate, whether you know your heart rate is improving your age.
So all these different factors can affect your VO2 max. Other factors would be your age, you know, your training performance. Altitude affects your VO2 max and gender. So after about the age of 30, VO2 max typically declines at a rate of 1-2% per year. So just understand that.
So if yours is lower, if you’re older, then your VO2 max is lower than it used to be. You could be just maintaining your fitness but it’s gonna go lower in general for most people. Also training you can actually train and get your VO2 max higher. Some people are just gifted with super high VO2 maxes and some people will never be able to get them super high, but you can improve what you have, which is good. We’ll talk about that in a minute.
Gender affects your VO2 max. So men typically have higher VO2 maxes than women. Men typically have more muscle mass and higher hemoglobin levels which can affect the VO2 max outcomes there. And then altitude affects your VO2 max. So there’s decreased oxygen as you get higher and altitude and this affects your aerobic capacity and decreases your performance. Okay.
So if you’re planning on training at altitude, just think about that. You may not be able to get to your maximum effort and it takes some time to adjust to altitude. But then when you come down from altitude, you’re going to have more oxygen and it’s going to feel amazing, you’ll feel like Superman or woman.
Okay, so those things affect VO2 max. So just understand that there is a way of testing your VO2 max using a field test, okay. And there’s a test that you can do. It’s called a submaximal exercise test. So you can’t really get to that maximum number because you’re not hooked up to a cart in a controlled environment where they’re, you know, pushing you on a treadmill as hard as you can.
But you’ll be able to get a pretty good idea of where you are by doing something like the Cooper test. So the Cooper test is pretty simple. It’s just how far can you run in 12 minutes. So you do a warm up, maybe 20-30 minutes, and then you just run as far as you can in 12 minutes, and you have to push yourself.
And I have not done this one. I’ve done some other max heart rate tests, which is a little bit different. But this seems pretty terrible. It sounds like it would be pretty hard to do. But let’s just say you did this. You run as far as you can in 12 minutes. And then you can put this into an online calculator.
You just take your the distance that you ran, and you put that into an online calculator, but basically it’s saying this that you take the number 36 times the distance that you ran in miles, and then you subtract 11.3 from that and you don’t have to remember this like I said you can go online and do this. But let’s say you ran two miles.
So you take two miles times 36 and then you subtract 11.3. And that gives you 60.7. And that’s your VO2 Max. If you’re able to run 1.5 miles in 12 minutes, you take that and multiply it by 36. So 36 times 1.5 minus 11.3 gives you 42.7.
My VO2 max is somewhere around there. It’s like 45. So probably a little over 1.5 miles in 12 minutes, I like I said, I haven’t done the test. But I should do that. So I can share that with you guys.
But, and then you could also look up, I’m not going to go through all this right now because there’s a lot of information out there, but you can look up what good VO2 max ranges are, depending on your age. So I’m in you know, I’m in between the like 50 and 59 age range. And having a 45 VO2 max puts me at like the 90 or 95th percentile. So like the top five or 10% of people out there for my age, you know, I’m in the top five or 10%. So that’s a good sign.
You know, if yours is lower than that, that’s okay. It doesn’t mean that you know, your performance sucks or anything like that, it just means maybe you’ve got a little room for improvement there. But you can look up those numbers online, you can just type in VO2 max chart by age, and it’ll give you a list of all the ages and stuff like that and what the different breakdowns are.
So let’s see. So what does all this tell you? So we want to, we’re focused on running improvement, right, we want to improve our running performance overall. So looking at VO2 maxes as one metric, you can see that having the ability to increase your oxygen intake can be good, it can probably help you to become a better runner. Right?
But it does not necessarily mean that just having a higher VO2 max means that you’re going to be a faster runner. Right? The potential is there. But there’s a lot of other factors that influence how you run. And we’re going to get into all that in just a minute. But just understand that VO2 max might tell you how big your aerobic engine is. But it doesn’t tell you what you can do with it.
Okay, so let’s say you have two runners who are training at the same speed, but one runner is using less oxygen than the other at that given pace, the runner who’s using less oxygen to maintain the same pace is running more efficiently right and probably running a faster race.
So you would think the one that’s running faster would have the VO2 max higher but not exactly. So the faster runner can actually have a lower VO2 max and still be the superior runner. And this boils down to how well that runner can effectively use the oxygen that they’re taking in. Just because you can take it in doesn’t mean you can use it properly.
Okay, so one can have a bigger engine. So you could have the increased capacity for more oxygen, but you may have a poor ability to use it because you haven’t trained for it. Right so you can’t produce the energy that somebody else can produce with a lower VO2 max.
Okay, so just understand that it’s not a direct correlation to running performance or speed okay. But if you want to improve your VO2 max you can you want to train at or near or above that VO2 max intensity.
So, when you increase oxygen intake, you’re going to improve the uptake in muscle fibers you’re going to improve how those muscle fibers function, you’re going to increase the ability to slow the buildup of waste products like lactate, which I’m going to talk about in a minute VO2 max training can increase the efficiency of your running and helps you improve your form as well. But running form is something that is separate from your VO2 max. Okay, so just understand that as well.
But training at VO2 max also increases your leg muscle strength that increases power which will help to improve running economy. And that’s really what we’re after here is going to be improving running economy with all of these things here.
So your muscles will become stronger and your muscle fibers will be able to last longer and produce more energy and that’s where you get faster and running becomes easier for you. Okay, so the way you’re going to do this is to train at your VO2 max or near it.
So that would be doing stuff like HIIT workouts, high intensity interval training. So an example that might be 10 by 400 meter intervals at a 5k pace that’s gonna put you close to that VO2 max and intensity.
Okay, tempo runs where you are holding a five or 10k pace for an extended period of time, maybe two miles up to four, six miles, something like that. Hill repeats where you’re finding a relatively steep hill, and then you’re running hard up at something that you can run has to be long enough where you can run up for like two to three minutes.
So if you can hit that two minute mark two and a half minutes, that’s perfect. Run hard up the hill, jog it back down and just repeat that. And all of these workouts, just make sure you’re doing a warm up and cool down, so that you’re not risking getting injured, you never want to, like go sprint from cold states, like you want to make sure you warm up before you do any kind of high intensity workouts like this.
So here’s the thing, knowing your VO2 max is only important if you make it important. And if your training plan like demands that you have to know this and that’s for most of us, we can estimate, it’s really not going to be that important.
But at some point, you can look at this number and see that maybe you’re improving it and that’s a good sign, that means that you’re improving your fitness, okay. But understand that highly trained people, people that have got like very fast runners, they may see their VO2 max go down, even if they’re running harder and faster and running feels great for them.
So it is a marker of cardio respiratory fitness, but it doesn’t necessarily relate to endurance training as a whole, because there’s so many other factors involved here, which I’m going to go over here when I get into these next couple of topics here. But just understand that, you know, it’s a nice measurement, and it’s something that we can look at, but it’s not everything. So just understand that.
Okay, so the next thing I’m going to talk about is lactate threshold. So, lactate threshold is the point during exercise, when lactate builds up in the bloodstream faster than the body can remove it. So this is the border between what we call like low intensity and high intensity work. And that lactate threshold is that divider, okay? So it’s a good predictor of your fitness.
Okay, so higher lactate threshold means that an athlete can run at a higher intensity effort for longer before they hit exhaustion. Right before that lactate becomes your body’s ability to clear it becomes impossible. So the lactate threshold training is where you’re, you know, doing some exercise at a specific intensity range where the blood lactate starts to accumulate, okay.
So if you did 20-30 minutes of sustained tempo effort, something like that, and you hit that lactate threshold intensity, for that 20-30 minutes, that’s going to put you into that place where you’re really pushing the limit of that of that lactate, okay. But this is how you increase your running intensity by pushing that limit.
Okay, so that lactate threshold is a measure of the effort that you can sustain at a steady state for longer periods. So when we exercise we break down glucose to create energy. And part of the process is lactate is produced and hydrogen ions are produced, right, it’s just part of the process, these things hit our bloodstream.
And at slower paces, your body’s able to clear these byproducts pretty easily, that’s called buffering, your body’s able to buffer them. So if you’re doing a steady state workout, and you’re running at a comfortable pace, you can maintain that pace all day, right, you can do 24 hours. You know, people do that all the time, you run 100 miles, you get that 24-28 hours, something like that of a steady state, but it’s a low intensity, your body’s clearing that lactate.
But as you run harder, these byproducts are increasing in your blood faster than you can, you know, flush them out. And so that’s where you start to get into that threshold place. And once they accumulate so much that you can’t flush them out anymore, then you’ve hit your threshold, right and your muscles are gonna start to burn, you’re gonna feel like your blood is on fire, and you have to stop. Right?
You’ve probably felt that before doing some sort of interval training. Okay. So there’s lots of ways of measuring lactate threshold. Sometimes they do this with blood tests. So they will actually have you run intervals and gradually increase the intensity of these intervals.
And then they do like a finger stick or something and they test your blood to see how much lactate is there. And they look at your heart rate and your perceived exertion and and then you can kind of figure out where is that threshold? Or like, where’s the point where, you know, lactate accumulates too much, and you have to stop?
And again, this is one of those things where it’s probably not very practical, you’d have to get some kind of a doctor or scientist or somebody that understands all these things and have the right equipment to be able to test your blood while you’re running. But you can do some tests that are similar to the VO2 max test, you can do your own lactate threshold sort of testing.
And there’s a few different ways that you can do this, like you can do a 30 minute time trial, just to estimate your lactate threshold. And the way you do this workout is by doing this, like on a day where you’re feeling pretty recovered, so you don’t want to do it on a day when you’re super tired, and you go to a track or some flat road, you can even do this on a treadmill, but you you do a little bit of warm up.
And then once you’re warmed up, you start running at the fastest speed that you can maintain for 30 minutes. So this is going to be a 30 minute time shot. So you’re going to maintain a steady pace. So that’s important, you want to maintain the same pace if you can over 30 minutes. So you don’t want to start out too fast or too slow. But you want to maintain the same pace as close as you can to that same pace for 30 minutes.
And then at the 10 minute mark 10 minutes into that run, you check your heart rate, and you have to like write that down or make note of it, okay, and you could probably look at your Garmin data to see what that is. And then you continue running and then you check your heart rate at 30 minutes.
So at 10 minutes, you check your heart rate at 30 minutes, check your heart rate, you take those two numbers, you divide them by two to find the average between the 10 and the 30 minute mark. And that is what is called your lactate threshold heart rate.
Okay, so let’s say your heart rate after 10 minutes is 130. And then at the end, your heart rate is 170. So you take those two numbers divided by two that becomes 150. So 150 becomes your lactate threshold heart rate. So it may not be exactly the number that you know where your lactate is building up, but it’s a pretty good indicator.
Again, this is what we call a submaximal test, because you’re not going to be able to push yourself to the point where you’re getting to that place where lactate builds up so much that you have to stop because that’s a horrible, horrible place to be. But this is a good way of getting a number that you can look at and try to shoot for.
So then you know that that lactate threshold heart rate, let’s say it’s 150, or whatever it is that you know that you want to be working in that zone right there. Okay, so and you can create training zones based off of that number, they’re not the same as max heart rate training zones, just understand that it’s a little bit different.
But then you have something that you can kind of play with. And again, you can go online and look up calculators for lactate threshold heart rate training zones, and they’ll show you how to determine all that stuff. Okay. But here’s what I’m gonna talk about here, how to increase your lactate threshold.
So the way you improve this, because you want to be able to buffer more lactate. So you got to be doing your training at or above that lactate threshold pace or that effort level, or that heart rate. Okay.
So one thing that’s great about lactate threshold is that you can improve this over time with training. Much like you can improve the VO2 max with the type of training that you do, okay. And there’s a couple of different ways you can do this. One is steady state training. And then the other one is this lactate threshold training that you want to do a couple times a week.
So steady state aerobic training is where you’re just, you know, running at the same pace for an extended period of time. And this is great because it helps to improve lactate clearance in general and buffering, okay.
The lactate threshold training is where you’re going to be pushing yourself into those higher intensities, okay, so you don’t want to do these too frequently. And you got to keep them pretty short. So maximum might be 20-30 minutes, something like that. But the goal with these lactate threshold training runs is to keep your pace steady throughout the run.
So you want to meet that heart rate goal and the pace goal and you want to be consistent with that okay, so lactate training is generally below your race pace, but it should be done comfortably hard, like it should be challenging, but not maximal intensity like the VO2 max training.
Okay, this is where the pace calculators are handy since they can help you determine what pace you’re going to be running at the different lactate threshold numbers that that we all have, right? So what does this tell you about your whole performance and speed and your ability to improve and all that stuff?
Well, much like VO2 max lactate threshold is important. It’s actually I think it’s a great number to know and then to be able to improve. But it’s not the whole story. Right? It’ll help you to run faster. And at higher intensities. It might be a better indicator of overall running performance.
But I think the one thing that we really want to look at and it’s a little more nefarious here, just because it’s tough to like really dial this in, but it’s it’s running economy. Okay. So running, running economy is one of the cornerstones of physiological performance and distance running. Okay, along with lactate threshold, and VO2 max.
And the latter two are the ones that did get all the attention because it’s just a number you can look at. You know, lactate threshold is the measure of the effort that you can sustain at a steady state for longer periods. VO2 max is a measure of the total amount of oxygen you can take in and then you write running isn’t just about oxygen, though.
It’s not just about, you know, a threshold number or a certain pace, right. So when I talk about running economy, we’re talking about a whole range of factors that influence your running like your running form, your technique, your strength, your training, balance, all these other things.
So typically, when people look at running economy, though, if you go online and start doing some research on running an economy, they kind of lump it in there with VO2 max and the way they measure it is using the same equipment that they use to measure VO2 max.
So you put on this gas analyzer you put a mask on, you run on a treadmill, that I’m using this sort of broader definition of running an economy as a combination of VO2 max, lactate threshold, power, speed, strength, endurance running form, all of these things are more important as a whole to look at.
So this is more of a holistic look and improving your running performance than just looking at these two numbers, these two metrics that are, frankly, kind of confusing for some people, even though I just explained all that stuff, you might be still scratching your head a little bit. And thinking like, I don’t understand this stuff. It’s okay. You are not alone, for sure. Okay.
So I like that broader definition. I like just looking at running economy as your overall running performance and all the things that go into affecting that. Okay, so let’s just talk about, like how we can improve this running economy?
How do we improve that, one thing that’s going to help improve this a lot is just getting stronger. Right? We want to focus on strength work. And I talk to my clients about this every single day, the importance of strength training for runners, if you want to improve your body composition, like diet is going to be probably the number one driver there. But the number two driver is going to be strength.
If you want to improve your running, if you want to get faster or be able to run longer, strength training is going to get you there. It’s so, so important. In fact, they did a study in the Journal of Applied Physiology. And it showed that a group of runners replaced 32% of their running training with explosive strength training. And they improve their 5k times without any changes to their VO2 max.
So they were running less but they just did more strength training and they were able to improve their running performance. They’re running 5k times and their VO2 max stayed the same. So you can see that VO2 max isn’t all that great of an indicator, right?
But strength training is going to be one of the best things you can do for yourself. Like I said, it helps you improve fat burning helps to improve your ability to run faster. It helps you to run longer, because you’re going to be able to run longer distances before your muscles fatigue, it’s going to help you to prevent injury. So overall running economy is going to be improved by getting stronger.
Another factor is the type of strength training that you’re doing. So part of the strength training would be lifting weights and lifting heavier weights to build stronger muscles. But another form of strength training would be to do something like plyometrics and jumping exercises, hopping exercises, those kinds of things that help improve tendons and ligaments.
So this is going to improve flexion, it’s going to approve the elasticity of your tendons and ligaments. And so you’ll have a little bit more like spring in your step. All right. And they’ve done some studies where they showed that runners who performed five minutes of a double legged hop exercise, so they just like jumped up and down, saw improvements in the running economy at higher speeds.
So just doing something as simple as that can help improve your running economy as well. So stuff like Plyometrics, super important for runners. It’s one of those things, you can’t really improve tendons and ligaments through strength training alone, that does help, it takes a long time to get there to improve those things. But doing the plyometrics will help speed that process up a little bit.
Another way that you can improve running economy is just working at your goal, race pace. So the more you train, at your goal, race pace, the stronger your body’s going to be at that pace, and you’re just going to become more economical at that pace. Right, it’s pretty simple to just say like, hey, if you run a, you know, nine minute pace for a marathon, then you got to do a lot of training, a big volume of training at that nine minute pace.
And the more you do that, the more efficient, you’re going to be at that nine minute pace, right. So don’t be afraid to spend some time doing that kind of work and working at that goal, pace, right. Also, training volume is going to help to improve your running economy and the frequency of your training.
Like we want to make sure you’re running enough to where you are improving your volume, increasing your volume, and maybe your your frequency of running, but you got to make sure you’re doing in a way that isn’t too much, right, because if you increase your overall volume, a lot of people do that.
And they end up getting injured because they’re running too much too often. So you got to build that strong aerobic engine and volume will help you to do that. But then you got to be careful of the frequency and be careful of not, you know, going too fast or too adding too much volume too soon. Because that’s how you risk improvement.
Another way of improving your running economy is doing these interval workouts that I’ve mentioned, you know, the HIIT workouts, the high intensity interval training, and running faster, because when you run faster, you improve all these metrics, but you also improve your running form.
It’s really hard to run with terrible form when you’re sprinting. Or if you’re running hard up the hill, you’re naturally going to have better running form and better running form means that you’re improving your running economy there as well. Right. So there are a number of factors that affect your running economy, including VO2 max, including lactate threshold.
I hope you understand that I know this can all be a little bit confusing to the average runner, right. But I hope you understand now that how, you know just trying to improve one of these metrics may not be really worth it, or may cause a little too much stress or condition for whatever.
If it was me, I would focus on improving overall as a runner, I would look at my whole running economy in general. Is your effort level at a certain pace improving? Yes or no? Is your pace for that 5k 10k half marathon, whatever distance you’re using as a benchmark, is that improving? Does running generally feel easier? Or is running feeling hard? Or are you recovering properly from one workout so that you’re able to do the next workout to your full potential?
These are better questions to ask and better ways of looking at how you’re improving. I mean, the numbers are interesting, and there’s a lot of good data you can get from there. And improving VO2 max and improving lactate threshold will improve running economy as well. But just understand that there’s a bigger picture we want to be looking at here. Okay.
All right. I hope you guys got something out of this episode today. And as always, if you’re looking for some help with any of this stuff, we can talk about personal coaching, just head over to runningleancoaching.com click on Work With Me. That’s all I got for you today. Love you all, keep on Running Lean, and I’ll talk to you soon.
Most people tend to be pretty motivated when they start something. You decide you want to lose weight so you change your diet, and for the first few weeks, maybe even a month or so, you are super …
Hey there, and welcome to Episode 188, of Running Lean. My name is Patrick McGilvray, The Weight Loss Coach for Runners and today, the cycle of unstoppable motivation. So most people tend to be pretty motivated when they start something.
So you decide you want to lose weight. So you change your diet. And at the beginning, maybe the first few weeks, the first month or so you feel super motivated. You’re tracking your food every day, you’re sticking to the plan perfectly, and you feel good about yourself. You think, man, I’m crushing this.
But then over time that motivation begins to fade, you kind of stop tracking your food every day, you cheat on a few meals, which leads to a few more and a few more. And you just no longer feel motivated to keep going. Have you experienced this? I know I have.
This is the same reason why in January, all the gyms are full, but then in March, they’re empty again. Because people lose their motivation. So today, I’m taking a look at why that motivation fades, and what you can do to keep it going. I’m calling this the cycle of unstoppable motivation, so that you can actually crush your health and fitness goals.
But first, listen, when it comes to coaching programs, there are basically two main types of coaching out there. There’s group coaching, and private one on one coaching. Group coaching is something I do in my program where I lead a group Zoom call a couple times a week. These group calls are beneficial for a couple of reasons.
First, you get more opportunities for coaching to be held accountable, to ask questions and get answers. Second, you get to hear from people in the group who share similar goals and experience similar struggles. It’s very helpful. And third, having the support of the group is one of the main reasons why so many people are successful in my program, because they never feel alone. Right?
They always have this group of people who get it who are right there to help them and support them every step of the way. So that’s group coaching.
And then also, there’s private one on one coaching, this is probably the most powerful part of any kind of coaching relationship. This is where you and I develop your personalized plan, we make sure you’re sticking to the plan. That’s the important part. It’s one thing to have a plan, it’s another thing to stick to it, right?
And then that’s also where we make changes to that plan if necessary. One on one coaching is where you specifically are held accountable for your actions. Did you do what you said you were going to do? Yes, no, why? Why not? Losing weight and keeping it off for good requires a lot of knowledge, support, encouragement and motivation, feedback, accountability. That’s why I created my program the way that I did, because it delivers all of this and more.
If you’re interested, you can learn more about the Running Lean Coaching Project. This is my unique weight loss coaching program for runners. Just go to runningleancoaching.com and click on Work With Me.
And if you want a little bit of help getting started with all of this stuff that I talked about here on the podcast, I created a pretty comprehensive training program that you can check out. It’s a video, I think it’s about an hour long.
It’s called Five Simple Steps To Becoming A Leaner, Stronger Runner. Just go to runningleancoaching.com and click on the Free Training link to get started with that. Cool. Okay, so today I’m talking about the cycle of unstoppable motivation.
So when people set out to do something to make some kind of big change to their health or fitness, you know, like, people will join a gym or they’ll start running or they’ll change their diet. Early on in the process, they feel really motivated. They got all these positive vibes happening. They’re pretty excited.
But over time, something happens. They begin to lose the motivation to keep going. And eventually, they give up and they quit. I know you’ve experienced this in some form or fashion because I think everyone has at some point in their life, right?
Here’s the thing: we use all sorts of external excuses, and reasons why we stopped doing the thing and why we lost our motivation. People will say well, I had a bad week at work and you know, or, you know, the scale just stopped moving or it was really cold outside, so I couldn’t run outside or it was too hot outside, so I couldn’t run outside or whatever.
The bottom line is people lose their motivation and they quit. And they justify quitting with all these excuses, you know, and then they’ll say to themselves, like, why should I even bother, it’s too hard, it’s taking too long, the results aren’t coming fast enough. I don’t think this is working for me. And all of those are just excuses.
Even something like this isn’t working for me, it isn’t working, because maybe you need to change something. So instead of going off track, giving up and quitting, if you want to get results, if you want to improve your health, your fitness, if you want to change your body composition, if you want to lose weight, if you want to gain muscle, if you want to get faster. The only way to achieve this is to keep going, you can’t quit, there’s no quitting, right?
You’ve just got to keep going until you finally succeed. There’s this quote that I love. It’s like,
“Every success is built upon a big ol pile of failures, right?” So even though you think you’re failing, you gotta keep going. But people don’t keep going because they don’t feel motivated to keep going.
But here’s the thing, motivation is one of those things, and I’m gonna explain a little bit more about this in a minute here. Motivation is one of those things that we are responsible for. It doesn’t come from outside of us. It’s something that we create ourselves.
Okay, so if you want to accomplish anything, let’s just say that motivation helps, but it’s not the answer. Like you don’t have to be motivated to go run. I’m telling you what, here’s a good example: this morning, I woke up, I was tired, I didn’t sleep well last night. And for whatever reason, I woke up, and I was really tired.
And I did not want to go to the gym, I had zero motivation for going to the gym, and it was leg day, my least favorite day at the gym. And I was like, I do not want to go to the gym today. And I was saying that to myself, as I was putting my shoes on and as I was brushing my teeth and getting ready to leave the house to go to the gym.
I didn’t have the motivation. But I did it anyway, because it’s something that’s kind of become a habit for me. And while on this topic today, I’m not really talking about habits, that is kind of where we want to get to with a lot of this stuff, we want to build good habits.
Listen, if you want to lose weight, you have to stick with your food plan consistently, you’ve got to develop good habits around that. If you want to get bigger muscles, you have to continually lift weights, you got to get into a good habit around that.
If you want to run faster, you got to practice running faster, and you got to do it consistently. The problem is that most people won’t accomplish what they want for themselves, what they really want for themselves. Because it takes time, it takes time to lose weight, it takes time to get stronger, takes time to get faster.
And the road to getting there is hard. That’s why most people don’t do it. It sucks. Sometimes, today at the gym, I gotta tell you, I did not feel good. That was not fun. But I know that this is a means to an end, like I know that I suffer for an hour at the gym in the morning. And the rest of my day is amazing.
And I’m getting stronger, and it’s improving my running, and it’s improving my body composition. So we just have to understand that those things that we want for ourselves, we have to do them consistently, we have to stick to them. And that’s where this conversation comes in here.
Because how do we stay consistent? How do we stay motivated? How do we keep our head in the game, even when we don’t feel like it? That’s kind of what this whole topic is about tonight. Okay. So the goal of this talk today, this episode, is really to teach you how to make motivation a habit, how to stay motivated, how to stay on track, how to stick to the plan, how to keep taking action, even when you don’t feel like it.
When you get to that place, then there isn’t a question of whether you’re going to go to the gym or not, whether you’re going to stick to your diet or not, whether you’re going to do your speed work or not. You’re going to do it because you’ve created good habits around that. And you feel motivated to do that because you’ve created that motivation for yourself. Okay.
So here’s what I want you to visualize. I teach this to my coaching clients and I’m sharing this with you guys here today. So just so you know, this is one of those things that I teach to my clients but I thought pretty strongly about sharing this with you today.
And one of the things I can’t really show you here, but if you can imagine a visual of a circle with arrows, you know, circling around, like, you know, clockwise arrows circling around the circle. And in the circle, there are four quadrants basically.
And the first one is action. The next one, action leads to progress, which leads to confidence, which leads to motivation, which leads to action again, okay? So just, I want you to be visualizing this, you know.
I have a slide that I, when I teach this to my coaching clients, I have a slide that I use, and it shows this and it gives you a good visual, but just imagine a circle with the words action, progress, confidence, motivation around that circle, okay. I’m gonna explain what all that means here because I think it’s important to understand each one of these steps.
Okay, so the first part of the cycle, the cycle of unstoppable motivation is action. An action is everything that you do. So it’s your behaviors, your routines, your habits, it’s your plan, it’s like making a food plan and sticking to the plan, that’s taking action.
It’s like maybe abstaining from alcohol. So that’s actually something you’re not doing, you’re not taking action, but I’m going to consider that an action as well. Abstaining from alcohol is an action.
Running, you know, sticking to your running schedules, sticking to your resistance training schedule, going to bed early, so that you get a good night’s sleep. So you go, you can hit your workout at four o’clock in the morning, because you gotta do it before you work.
Reading a self help book every day, doing your morning routine, maybe some meditation, yoga, journaling. All of these things are actions. And what’s specific about these kinds of actions is that when you take these actions consistently, you start to get, you start to make progress. And you start to get results.
And the important part of taking action is that you are taking aligned action. So aligned action is actions that are in alignment with your goals. So if you take no action, you’re not going to get any results. I think we can all agree on that. Right? If you take misaligned action, so eating cake for dinner, instead of the salad and the chicken that you had planned, that’s called misaligned action, you’re going to get misaligned results. Results that are not in alignment with your long term goals.
Aligned action will give you aligned results, this will give you the results that you do want. So when you stick to your food plan, and you do this consistently, you will start to lose fat weight, you’ll start to improve your body composition, you’ll start to sleep better, you have more energy, running will improve, all those things, right. So we want to stay in aligned action.
I think we can all agree that this is pretty basic stuff right here, right. But this is where a lot of people will fall off because they stop taking that aligned action because they’re not motivated. So remember, in our circle, we have action, progress, confidence, motivation, which leads to more action and the cycle continues. Okay.
So we need to be taking consistent aligned action, that’s how we are going to make progress. So once you get started with a certain behavior, it’s much easier to just keep going and keep doing it.
It’s much harder to stop and start, stop and start. So for example, let’s say you want to eat healthy and you kind of created a healthy eating plan and you’ve stuck to it for a few weeks but then you went back and forth for a week you went and did you know back to the way you were eating before and then you decide oh, you know what I better go back to eating what I was before.
That’s a lot of work to get back started doing something like that same thing when you take a break from running . It’s much easier to just continue running and keep your fitness level up all year long. Yeah, we train in cycles.
Yes, it’s okay to take some time off here and there, but if we take an extended period of time from running because we just hate it or we don’t feel like it. I’m not talking about being injured but that can apply to you know, but that’s something you may not have as much control over.
So if you take a break from running, trying to get back into running again is really hard and I talk to people about this every day they’re like I just can’t get back into running again. It’s so hard. I took a year off because you know I got injured but then I got better but then I just didn’t feel like running, I wasn’t motivated anymore.
So keeping up and just maintaining your fitness is much easier than stopping and starting. Maintaining your good eating, your diet, your nutrition plan is much easier than starting and stopping. Okay, so we want to stay in action mode, we want to be taking a wind action. And we want to make sure that we are not relying on something like willpower to keep us going. Okay?
Taking action, taking consistent aligned action requires more than willpower, because willpower is like, it’s like a fuel tank, it gets drained as it’s used. So think about this, at the beginning of the day, you have lots of willpower, like you feel pretty, pretty strong and confident that you can stick to all your plans.
But by the end of the day, you’re like you’re tired, you’ve had an exhausting day, you’ve experienced all this stress. And that willpower has been drained that willpower tank is like empty by the end of the day. That’s why so many people just plopped down on the couch with a pint of ice cream and Netflix instead of working out when they said they’re going to work out in the evenings.
And I encourage people to, you know, work out in the mornings, if you can do it first thing in the morning and just get that out of the way, if you can do that. If you can’t, then you got to have more than willpower to get you going. And that’s kind of part of what we’re talking about here.
So really the secret of like creating and starting the cycle of unstoppable motivation is to take aligned action. And you got to take aligned action, even when you don’t feel like it. Example me this morning, putting my shoes on and going to the gym, even though I was like, not excited about it, not motivated, not feeling it. No good vibes happening at all, but I took aligned action, because I know, that’s what I want for myself. Okay.
So number one action, take aligned action, even when you don’t feel like it. What happens when you take aligned action, you make progress. And that’s kind of the second part of the cycle of unstoppable motivation, progress.
When you take consistent aligned action, you make progress. When you don’t take action, you don’t make progress, right? You can’t like lose weight by just thinking about losing weight, or listening to a podcast about losing weight or reading a book about losing weight, like you have to take action, right.
But here’s the thing, once you start seeing some progress, you start to feel good about things, right. Most weight loss principles adhere to the idea that we want to get you making progress from the very beginning and continually keep that progress going. Because that helps you to stay motivated.
Because once you start seeing progress, that progress will lead to the next step, which is building confidence. Okay, but once we see some progress, we want to keep going. We stay motivated when we’re making progress. So when we take consistent aligned action, we make progress. And we stay motivated to keep taking more because of consistent aligned action. Right.
When you make progress, you build confidence. When you make progress, you get results, even though they might be small, like little baby steps. You know, if you start lifting weights at the gym, and you expect to like grow some big giant muscles, it’s going to take some time, like, honestly, if you want to get big, like bodybuilder big, like it may take a couple of years to get there for you.
Which you just have to like understand that that’s the way these things work. And like you just have to commit to that. But progress, even if it’s minimal, we want to celebrate that and continually take action that’s going to lead to more progress. So you take more progress, you create better results, and that cycle just keeps going right? We want to measure our progress, right? So you can’t you can’t track something you can’t improve something that you don’t measure. So make sure you’re measuring progress.
Track your runs, are you getting faster? Track your weight loss, are you losing fat and gaining muscle? Track your strength training, are you getting stronger? Track your sleep, your productivity at work, everything that you want to improve, make sure you’re keeping track of this, okay?
And then also when we’re talking about progress, don’t focus on where you’re not, so don’t focus on well, you know, I really want to run a sub two half marathon. But you know, gosh, I’m at a 2:30 right now. I’ve got so much to go like it’s gonna be so hard to get there.
If you keep focusing on where you’re not though, oh man, you’re just going to be, that’s depressing. You’re going to be very unmotivated, if you’re focusing on where you’re not okay, so focus on the gain. That’s the progress that you’ve made. That’s why we track our progress, because we want to celebrate that and focus on the gains we’re making, even if they’re tiny.
And don’t focus so much on the gap. So let’s say you want to be 150 pounds, but you weigh 200 pounds, you know, you’re gonna be concentrating on that 50 pound gap. And that feels terrible. 50 pounds, oh my God, I got 49 pounds today, oh, my gosh, I got 48 more pounds to go. How about, you know what, I’ve lost a pound a week for the last three weeks. And I feel good about that. Oh, my gosh, that’s great progress, right?
I mean, that’s a very different way of looking at this, okay. So take consistent line action. When you do that, you start to make progress. Making progress helps to build confidence. That’s the next step in the cycle of unstoppable motivation, which is confidence. So confidence is a feeling, it’s an emotion, motivation is a feeling too.
Both confidence and motivation are created by you. These things are not out there. They’re not something that you get from someone else. You know, you might be inspired by somebody else. But you don’t get motivated. Motivation comes from within, you don’t get confidence from looking at what other people are doing, you get confidence because of what you do.
When you do something and you stick to your plan, you build confidence, you build trust in yourself, making progress helps to build confidence. So when you see things moving in the right direction, your confidence builds, you see that things are working, and this feels good. And you’re like, oh, you know, this could actually work, you know, I’ve started losing weight, I’ve started running a little bit faster, oh, man, I might be able to do this, oh, I might be able to hit this weight loss goal. Right.
So just the act of being consistent and taking consistent line action will create a little bit of progress and help to build your confidence. And again, we want to celebrate the wins, we want to focus on the gains, not the gap. So celebrate those successes, celebrate the progress that you make, that helps to build more progress, more confidence. And the longer you stick with something, the more confidence you create.
So keep making your plan and sticking to your plan. Keep planning on your workouts and stick to those workouts, keep planning your food and stick to that food plan. Just the act of being consistent with your plan will help to build confidence. Because honestly, that’s the only way you’re going to make progress and get results.
You don’t get results by being confident you don’t get results by being motivated, you get results by taking consistent aligned action. Okay? Again, confidence is a feeling it’s like this inner knowing that you’re on the right path.
Even if you aren’t getting much in the way of results, but you just know you’re on the right path. So building confidence is one of those things that will keep you in the game, it will keep you on track.
And one thing a lot of my clients have told me is that having somebody there like having me as a coach or the other people in the coaching group there helps them to get through some of the tough spots, helps them to stay on track.
It helps them to make progress and helps them to build their confidence. So having somebody there to hold you accountable is key to like gaining and maintaining confidence to keep you going okay? So you have all this confidence, and this is going to dramatically improve your motivation. Confidence leads to more motivation.
So now you’ve taken aligned action, you’ve made significant progress. This is building your confidence and trust in yourself. An inner knowing that you can do this, which keeps you motivated. Right. So motivation is like a general willingness or a desire to do something. It’s a feeling that drives actions and behaviors in a positive way. So now you feel like taking more aligned action. And then the cycle just continues.
So this is a beautiful thing, this cycle of unstoppable motivation, continually taking aligned action, continually making progress, feeling more confident, feeling more motivated, which leads to wanting to take more aligned action. And that’s it the cycle continues and continues.
And when you’re motivated, when you’re taking consistent aligned action, when you’re making progress, you create momentum. Momentum is what keeps the cycle moving like we want to stay in momentum, we want to keep the momentum going because momentum creates more motivation, which creates more momentum.
So you’ve heard this phrase, probably, “An object at rest remains at rest, while an object in motion remains in motion.” This is Newton’s first law of motion or inertia. So in other words, another way of saying this, and I kind of said this earlier is that it’s much easier to just keep going than it is to stop and start, stop and start, stop and start. Don’t do that.
Get into momentum, and keep the momentum going. Because once you stop, again, it’s really hard to start again. So we want to stay in the cycle, stay in the cycle of unstoppable motivation, which is you’re taking consistent aligned action, you’re making progress, you’re building confidence, you’re, you’re creating motivation to take more aligned action, making more progress, and on and on and on. Okay.
Now, there is sort of a dark side to this, this is the dark side of motivation. And I call this the cycle of demotivation, okay? The insidious cycle of demotivation. So this is where you don’t take action, or you take a misaligned action. What happens there is that it creates a lack of progress, or a regression of backwards progress, negative results, which destroys your confidence.
It creates a lack of confidence, self doubt, uncertainty, pessimism, which leads to a lack of motivation. you’re discouraged, you’re demotivated, which means that you are not motivated to take action. So you don’t take action. And you don’t make progress. And you feel less motivated and less confident. And that cycle just continues and continues, right?
Sounds depressing even talking about it. This is a terrible cycle to be in. So stay out of that cycle. How do you stay out of the cycle of insidious demotivation? Well, the first step is to never get into it in the first place. So, consistently do what it takes to stay in aligned action and consistently stick to your plan.
Just remember that when you’re in this cycle of demotivation, it’s like a whirlpool. It spins faster and faster. Like, especially in the middle. So stay out of the vortex. Like if you’re on the outskirts of this thing, and like you find yourself being pulled in a little bit. Just shut that down as fast as you can.
So that’s like, Oh, I missed a workout. Okay, well get out of this. Get out of the Whirlpool, get out of the vortex. Oh, you know, I had a cheat meal. I just couldn’t give up this donut they had in the break room at work like, okay, next meal, you get back on track, you skipped a workout. Great. Next workout, you’re back on track, stay out of the cycle of demotivation. Right?
Just because you screwed up once it doesn’t mean you’re done. Right? Stay out of that get back into align action as soon as possible. Failure is never final. Just because you screwed up. It doesn’t mean you are done. Right? You pick yourself up again, you look at what you did. Think about what you could do differently next time, and then get back on track as soon as possible.
We never miss two workouts in a row. We never have two cheat meals in a row. Okay, be consistent consistency beats perfection. You’ll never do all this stuff perfectly. Nobody’s expecting you to. I don’t do it perfectly. Nobody I work with does this perfectly. But yet, we all get amazing results. Because we do these things consistently. We are not after 100% perfection. We’re after 90%. Some days 95%. Some days might be 100%. Whatever it is, we want to be just taking consistent aligned action. Okay. So don’t get out of control.
Just, you know, another way of thinking about this is like divide your day up into four quarters. So we have like, early morning, late morning, afternoon, evening. And if you give into temptation, eat some cookies at lunch like okay, you lost that quarter. You lost your afternoon, quarter. No big deal. Now your goal is to win the next quarter. You might lose a quarter, no big deal. Don’t lose the day. Get back on track ASAP when the next quarter.
Losing a quarter will happen. It happens to all of us, okay. Never, ever lose two in a row. Never ever lose the day. Okay. That is how you stay in the cycle of unstoppable motivation. Take consistent aligned action, make progress, get results, feel confident. That increases your motivation to take more consistent aligned action and on and on and on that’s where I want you to be.
You do that, you’re golden. Cool, alright that’s all I got for you today. Love you all, keep on Running Lean and I’ll talk to you soon.
One of the biggest problems people talk about when they can’t seem to take action toward a goal is feeling like they are stuck. Feeling stuck can literally stop you in your tracks, make you lose …
Hey there, and welcome to episode 171 of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners. And today, I’m talking about getting unstuck. One of the biggest problems people come to me with when they can’t seem to take action toward a particular goal is feeling like they are stuck.
Feeling stuck can literally stop you in your tracks. It can make you lose all your motivation, drain you of any willpower you might have had, and generally make you feel pretty terrible. The solution then becomes pretty simple. You’ve got to get yourself unstuck. But what does that even mean?
How do you get yourself unstuck when you can’t seem to make any progress at all? What do you do when you feel like you’re unable to do anything? So that’s what I’m here to share with you today. This episode of the podcast is all about getting unstuck.
So I’m going to share some ideas for getting yourself out of stuck mode and into action mode so that you can keep making progress toward all of your health and fitness goals. But first, are you following the typical runner’s diet?
And if you’re not sure what I’m talking about, it looks something like this. Pretty much. The vast majority of your calories are coming from carbs, you carb load in the days before long runs, you load up on carbs, right before you run, you suck down all the sugary gels and stuff during your runs. And then you refuel with lots of carbs after running. Then to reward yourself for running, you eat all the pizza and the beer and the fries and the doughnuts and the ice cream. Because, hey, I ran today.
So I’m kind of joking about this. And you may think I’m exaggerating here. But this was exactly my diet for years. And even though I was training and running ultra marathons, I kept getting fatter and fatter. And I’ve said this before, but you can’t outrun a bad diet. I discovered the hard way that it’s virtually impossible to lose weight, while stuffing yourself full of sugar and refined carbs. It’s just really, really hard to do that. Okay.
For me, the typical runner’s diet was fighting against me every step of the way. And if this approach isn’t working for you either, then I want you to know that there is a better way. This doesn’t mean you never eat a piece of pizza again in your life. But you need to get off the sugar wagon, you need to get your body working the way it’s supposed to work.
And this is exactly what you’ll learn in the Running Lean Coaching Project. The Coaching Project is my lifetime access program, where you get weekly live coaching online courses and workshops, a private podcast just for members and all the support you need to become the healthiest and most badass version of yourself.
And I’ve talked to literally hundreds of people about my program. And I’ve gotten a lot of feedback, I want you to know that. I’ve heard you. And so I’ve recently made some changes, I’ve made like three big changes to the way that I structure my program and the signup process. And I’m going to tell you about those really quickly here.
The first is that you asked for more transparency and openness. You just want to know how much the program costs. And I’ve heard this, and now the prices are clearly posted on my website. And the reason I didn’t have these prices on there before, it was suggested by several of my coaches and my mentors, that for a program like this, you typically don’t list your pricing.
And honestly I just never really felt good about this, but I did it the way that was suggested. But I want you to know that for me personally, I want to know what I’m getting into like financially before I can make a good decision about something. So now I feel like having the prices out there. It’s all in alignment with who I am and what I want to do. And it’s all there for you too. So you can just definitely check it out.
Number two, a lot of you have asked for another option, a kind of a less expensive option for coaching. I get it, hiring a one on one coach is maybe a little more than you’re used to paying for stuff but the time and effort that goes into one on one coaching experience and the amazing results that you get are totally worth it. But that being said, I’ve now included a group only option that’s very affordable.
And you still get lifetime access to everything in the Coaching Project, live coaching, community courses, all that just without the one on one coaching part of it. Okay, of course, you can always add six months of one on one coaching, if you want to do that, or add coaching later, one on one coaching later. But now there’s a couple of different investment options. So definitely check those out.
And then lastly, many people who’ve gone through my program have gotten so much out of it. And they want an option to be able to continue with that. And I just didn’t really have a good way of doing this. And I felt like I was kind of stuck with that. So I finally decided that I was just going to give everybody who joins the Coaching Project lifetime access to everything; lifetime access to the weekly live coaching calls, lifetime access to the private podcast, all the online courses and workshops that I have, and everything new that I create going forward all of it, okay.
So if you’ve ever thought about coaching in the past, or maybe you and I have even talked about it on a call, I want to encourage you to check out my revised website where everything is laid out there for you. All the information you need to make an informed decision is right there.
There’s even an option to message me if you have any other questions about the program. Cool. I am super excited about these changes. And I hope you are too. But I’m most excited about seeing you in the Running Lean Coaching Project. So to learn more, and get yourself signed up, just go to runningcoaching.com/join. Go! Awesome.
Alright, let’s talk about getting unstuck. So, so many people I talked to get to a point where they just feel stuck. And this can look very different for different people. I’m going to give you a quick little story about my “being stuck” experience.
I remember trying to lose weight for years, and counting calories and trying different, you know, fad diets and things and none of that stuff was really working for me. And I remember one summer where I was spending a lot of time out in LA because I was attending some coaching workshops and seminars and I remember having to stand up in front of people and give a talk. And I was getting ready to do that.
And I was putting my shirt on which is like a button down shirt. And my belly was so big that my buttons were almost like popping up and like my shirt couldn’t hold me in anymore. And I was like, oh my god, what is happening? Like, why? Why am I here? How did I get here?
Because at the time I was training for marathons, and ultra marathons, I was running all the time. And whatever I was doing just really wasn’t working for me. But it just all came to a head to where I just felt like nothing I was doing was working, nothing would ever work. And I just felt super stuck and then putting your shirt on or trying to put the shirt on. I was so embarrassed to stand up in front of people.
Because here I am, this guy who’s a runner and running ultra marathons and training for this 50 miler or 100 miler. And my clothes don’t fit me, you know, and I have this big belly, you know, and I don’t know if you can relate to what I’m sharing here, if this is you now or if you’ve ever been at that point in your life, but it is a really terrible place to be.
And I really didn’t know what to do. And I really did feel like I was stuck. Like, all the things I was trying weren’t working, and all the things that I thought were supposed to work, were not working. And I just got to this place where I finally had to make a decision to do something about it.
So first thing I want you to understand is that if you’re feeling stuck, and where I was in that moment, I wasn’t really stuck in that moment. Okay, it wasn’t real. Being stuck is not a real thing. Being stuck is a mental construct. It’s a feeling. It’s a feeling of not being able to take action or not being willing to take action or feeling like you don’t have the choice to take action.
When in reality none of those things are true. You always have a choice. You can always get into action mode. But feeling stuck is more of an excuse than anything else. It’s an excuse because you don’t want to take action. And I didn’t want to take action because what I was doing at the time felt amazing. I was eating all the junk food, I wanted all the pizza and the ice cream.
And, you know, at the time I was like plant based, but all these things I was eating was sugar, and refined grains, like that’s the whole diet was just that it was not a good place to be. And I just kept packing on the pounds. And I really wasn’t stuck. I just didn’t want to change that. Because what I was doing felt amazing. It feels amazing to eat sugar all the time, at every meal. It feels amazing to make every single meal basically dessert. Right? Why would you want to change that?
So for me to sit there and say like, I’m stuck, I finally had to get real with myself and say like, this is not what’s happening here, I am not stuck. I just have to do something differently here. And what I had to do was to get uncomfortable, and do the hard things and do the hard work.
And that’s where most people would rather just say they’re stuck than do the actual hard work. Because doing the hard work is by definition hard work. It’s uncomfortable. It’s getting yourself into unfamiliar territory. You’re used to rewarding yourself with junk food, and sugar, and you’re used to feeling a certain way. And eating certain foods.
And to think that you can give those things up is really uncomfortable. Nobody wants to do that. Nobody wants to give up eating amazing chocolate and ice cream and pizza and all the things, right? So one thing that we have to really wrap our heads around is that feeling stuck is just that it’s a feeling. It’s not real. It’s kind of like saying, I’m stuck in this chair. I’m sitting here recording this, I’m sitting down. And it’s like me telling you like I’m stuck in this chair, I just can’t get out of this chair. No matter what I do, I just can’t get out.
And you’re probably there going like, dude, just get up. Just get out of the chair. Nope. But I’m stuck. You know, I’m just stuck here. You know, I have, I’ve tried to get out, but I just can’t. It’s like no, dude, just get up out of the chair. It’s ridiculous to think about it that way, right?
But when we’re feeling stuck, and the next time you think you’re feeling stuck, I want you to do this, just remember the chair, like just get out of the chair, just do something, take some action because feeling stuck, really, it’s just an excuse for not wanting to take action for not wanting to do the hard work for not wanting to feel any amount of discomfort.
And I get it. Nobody wants to do hard work. Nobody wants to feel discomfort, but you know what, if you want more for yourself, the only way you’re gonna get there is to go through the gauntlet, is to go through the hard work. You don’t get bigger muscles by thinking about lifting weights, you don’t run faster by thinking about running faster, you don’t lose weight by thinking about eating healthy, you have to do the actual work of showing up for yourself every single day, and doing the hard things that make positive changes in your life.
That’s it, you’re never really stuck. You never are. You just think you are because you don’t want to change. Or you say you want to change but you don’t want to do the work to change. You say you want to lose weight, but you don’t want to give up pizza and ice cream and candy bars and french fries.
You say you want to run faster, but you don’t want to do the speed work. You don’t want to run hill repeats, you don’t want to do fartleks runs. You say you want to look good naked, but you’re not willing to lift the heavy weights, you’re not willing to go to the gym and put in the sweat equity required to get there. So I want you to just stop saying that you’re stuck because you’re not. You’re never stuck.
What I want you to do is start saying that you’re just not willing to do what it takes to change. And if you’re not willing to do what it takes to change, then, you know, that’s not a good place to be. I’m just gonna tell you right now.
What would it take for you to flip that switch? What would it take for you to be willing to take action? You got to really want it for yourself first of all, because if you if you just think like, well, you know, I want to lose weight, because you know, I want to, you know, just, I should be at this weight, but I’m at this weight, maybe that’s not big enough for you.
So what is it really going to take like, you want to do this because you want to set a good example for your kids maybe, or you want to do this because you know, your, your parents, they passed away at a very early age and you don’t want to follow suit. Now, sometimes, you’re stuck because you don’t know what to do.
And this can seem like a very valid excuse, or a very valid reason for being stuck like, oh, well, you know what, I just don’t know what to do. But listen, this is 2023. This is not a valid excuse at all, just go on the Google’s, google it, watch those YouTube videos, try something, get a coach, join a program like the Coaching Project, surround yourself with like minded people who are doing the work.
Right, there’s so many options to get you out of that place of like, well, I just don’t know what to do. Come on, honestly, you know what to do, you’ve got to just take action. The first step in getting yourself unstuck is to get out of the chair, just do something. I don’t know, I don’t know what that looks like for you. I tell people all the time, if you want to make a change in your diet, like you want to start feeling better, and maybe get yourself started on a weight loss journey, just stop eating sugar, just cut that out of your life, pretty much 95% of the time, that will make a huge difference for you.
That’s one thing you can do right now, to start moving in the direction of oh, I want to be a healthier, leaner, stronger person. Getting unstuck means you stop it with all the excuses, and the stories, and the reasons why you can’t do it. And it’s about getting yourself into action, just get out of the chair.
And this all boils down to one thing, it boils down to you making a decision, you have to decide that you are done being stuck. Decide that you want to lose the weight once and for all. Decide that you want to look good naked, even though you know it’s gonna take some hard work to get there. Decide who you want to become. And then just start, get yourself into action.
Get into action mode, and stay in action mode. Because when you are in action mode, consistently, you become unstoppable. Now one of the keys to getting unstuck, is to keep yourself in the game, you got to stay motivated, you got to keep your head in the game, right? When you’re motivated, when your head’s constantly in the game, you’re consistently taking aligned action towards your goals. This is how you make progress and build even more motivation to take more action, right. And it’s a beautiful cycle to be in.
The people who are most successful with weight loss, they keep their heads in the game consistently. But consistency can be hard sometimes, and I get that it’s hard to stay on your food plan when everyone around you is eating pizza. It’s hard to get out there and run on a cold Saturday morning, when your bed is so warm and comfy. There’s just no motivation there. Right.
So I want to tell you about something really quickly, I created a brand new online course called Creating Unstoppable Motivation. It’s an online course/workshop that will show you exactly how to stay motivated, stay on track and keep making progress towards your goals, even when you don’t feel like it. It’s a self paced training you can get right now.
As soon as you sign up, you’ll have instant access to the course and you can take as much time as you need to complete the work. There’s no rush to go through it, you’ll have lifetime access to it. So you can go back through the material at any time and actually going back through the course at a later date, maybe when you’re feeling stuck, could be just the thing you need to get you motivated and get you back on track.
Again, I’m super stoked to share this with you this little workshop that I put together to learn more in graduate training right now just go to runningleancoaching.com/motivation. Okay, so let’s stop being stuck. Stop it with the excuses. Get out of the chair, take some action and start making actual progress toward all of your health and fitness goals. Cool. That’s all I got for you today. Love you all, keep on Running Lean, and I will talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.