Running Lean

Most runners don’t fail because they picked the wrong training plan or because they lack motivation. They fail because they expect results way too fast. They want immediate proof that what they’re doing is working, and when that proof doesn’t show up fast enough, they quit. In this episode, I’m talking about delayed gratification, unrealistic expectations, emotional decision-making, and why trusting the process is so hard for so many runners. We live in a world where everybody wants instant results, but real transformation doesn’t work that way. Losing weight, getting stronger, improving endurance, becoming more disciplined—these things take time. I’ll break down the mental traps that keep runners stuck in the cycle of starting over, and I’ll show you how to stay consistent long enough to actually see the results you want. Become a Leaner, Stronger Runner If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 331. Why Most Runners Quit Before They See Results appeared first on Running Lean with Patrick McGilvray.

If you’re a runner and you’re lifting weights…you probably assume you’re getting stronger. But what if you’re not? What if all that time in the gym isn’t actually translating into better performance, fewer injuries, or improved endurance? In this episode, Why Most Runners Never Get Strong (Even If They Lift), I’m breaking down exactly what’s going wrong. Because it’s not about whether you lift—it’s about how you lift, why you lift, and whether you’re doing the things that actually force your body to adapt. Most runners are checking the box…going through the motions…playing it safe. And safe doesn’t build strength. Today, we’re cutting through all of that. I’ll show you what real strength training looks like, why most runners miss the mark, and what you need to start doing differently if you actually want to get stronger and become a better runner. Become a Leaner, Stronger Runner If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 330. Why Most Runners Never Get Strong (Even If They Lift) appeared first on Running Lean with Patrick McGilvray.

Today on the podcast, we’re digging into something that causes a ton of confusion, frustration, and spinning your wheels…weight loss advice. Everywhere you look, someone’s telling you what to eat, how to train, and what you’re doing wrong. But here’s the real question…does any of that actually apply to you as a runner? In this episode, Top 10 Biggest Myths about Weight Loss, I’m breaking down the most common misconceptions that keep runners stuck. Because what works for the average person—or some influencer on social media—doesn’t always translate to endurance athletes who are out there putting in serious miles. If you’ve been doing all the “right things” but not seeing results, this is going to open your eyes. I’ll show you what’s actually holding you back and what to focus on instead so you can lose fat, get stronger, and become a better runner. Become a Leaner, Stronger Runner If you’re putting in the miles but not getting the results you want… something is off. Maybe you’re running a lot but the weight isn’t changing. Maybe you feel tired all the time. Maybe running actually feels harder than it should. And deep down you know this: You shouldn’t have to grind this hard just to stay the same. That’s exactly why I created The Leaner, Stronger Runner Project. This is a step-by-step coaching program designed specifically for runners who want to: Lose fat without sabotaging their running Build real strength so running actually feels easier Fuel their body properly so energy stays high and cravings calm down Develop the mindset and habits that make progress stick long-term This isn’t another random training plan or nutrition hack. It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again. If you’re ready to stop guessing and start making real progress… Go to runningleancoaching.com/ready and learn how to get started today. The post 329. Replay: Top 10 Biggest Myths about Weight Loss appeared first on Running Lean with Patrick McGilvray.

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

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

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

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

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

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

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