Running Lean

40 Episodes
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By: Patrick McGilvray

Running Lean is hosted by Patrick McGilvray - Sports Nutritionist, Personal Trainer, Master Life & Success Coach, experienced marathoner and ultrarunner, and The Weight Loss Coach for Runners. Patrick helps runners properly fuel their bodies and their minds so they can achieve peak performance and optimal health and fitness. Whether your goal is to lose weight, get stronger, run faster or further, or improve your mindset, you'll learn it all in this informative, inspirational weekly podcast. Learn more at www.runningleanpodcast.com

67. The Myths and Benefits of Strength Training for Runners
Last Friday at 5:00 AM

I hear a lot of runners talk about strength training, and honestly, not all of what they say makes sense. So in this episode of the Running Lean podcast, I bust a bunch of these myths and misconceptions runners have around strength training. I also outline the many benefits that strength training actually provides, especially for endurance athletes.

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66. Eliminating Scale Drama
04/02/2021

I’ve seen a lot of social media posts and comments lately where people are sharing their frustration around the scale. In this episode of the podcast, I dole out a little tough love and explain exactly what scale drama is, how it impacts your life, and how to eliminate all that scale drama for good.

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65. The Three Requirements for Making Lasting Change
03/26/2021

Making lasting changes like permanently losing weight is not an easy thing to do. It requires you to do more than just change a behavior. Any kind of meaningful, lasting change requires three key things, and you have to have all three or it just won’t work. In this episode of the podcast, I’m going to share the three requirements for making lasting change and show you where you can find all three in one place.

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64. Warning Signs and Dangers of Overtraining
03/19/2021

Overtraining is something that a lot of runners experience but very few actually know that it’s happening. The problem is that if you keep it up it can result in overtraining, which leads to all sorts of health issues like poor performance, burnout, even injury. Today on the podcast, I’ll go over the warning signs and dangers of overtraining and offer some solid strategies for what you can do to avoid it.

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63. Lessons Learned Running 48 Miles in 48 Hours
03/12/2021

Today on the podcast, I’m going to break down my experience running the David Goggins 4x4x48 Challenge. I’ll share some things I did right, some things I could have done better, and how this whole challenge has changed me. Whether or not you would ever consider doing an event like this, I think you’ll get something out of this episode.

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62. The Secret Sauce of Self-Motivation
03/05/2021

Whether you want to run faster or farther, dial in your nutrition, or lose those winter lbs - you need motivation to make it happen! But most people severely lack motivation! They are motivation-deficient. And this lack of motivation keeps them stuck where they are, never making any progress toward their goals. In this episode of the podcast, I’m sharing my “secret sauce” of self-motivation.

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61. Making Healthy Habits Stick
02/26/2021

In order to become a healthy human, you need to change your habits. The problem isn't knowing which habits are bad or good, it’s knowing how to make those good habits stick. In this episode of the podcast, I’ve got five very simple and very practical steps to making healthy habits stick.

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60. Beverages: The Good and the Bad for Long-Distance Running
02/19/2021

In this episode of the Running Lean Podcast, I’ll be covering a few beverages that seem to be at the forefront of runner’s minds these days. Namely alcohol, coffee, and water. By the end of this episode, you’ll have a much better understanding of what’s good and what’s bad about these beverages and how they will absolutely affect your running performance.

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59. Myths and Misconceptions of Low-Carb Running
02/12/2021

There are a lot of myths and misconceptions floating around out there around the topic of carbohydrates and running performance. Today on the podcast, I hope to clear up some of the biggest misunderstandings, myths, and misconceptions of low-carb running. By the end of this episode, I want you to be able to make an informed decision about which approach is best for you and your personal health and fitness goals.

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58. How Stress Is Making Us Fat
02/05/2021

Stress is not something that can be avoided, it’s just a fact of modern life. Stress can make us sick, stress can lead to a host of chronic diseases, and stress can make us fat. In this episode of the podcast, I’ll be taking a look at stress from several different angles, I’ll explain how stress is making us fat, and I’ll provide some options for how you can reduce stress in your life.

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57. How to Make Healthy Eating a Way of Life
01/29/2021

In this episode, I share my thoughts on what’s going on, why some people can easily make healthy eating a way of life, and why others can’t. I’ll also offer some practical tips to help you start to make the shift from the temporary “diet” mentality to the permanent “way of life” mentality.

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56. Good Carbs, Bad Carbs
01/22/2021

In this episode of the podcast, I answer some of the biggest questions runners ask about carbs, like what are good carbs and bad carbs? I’ll be covering the quality of carbs, the number of carbs, and the timing of your carbs, all of which play important roles in long-distance running and weight loss goals.

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55. 5 Foods That Boost Your Metabolism
01/15/2021

I think we can all agree that in order to lose weight, you have to be able to burn fat. In this episode of the Running Lean podcast, I’m talking about foods that will definitely give your metabolism a boost and help you become that lean, fat-burning machine.

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54. The Benefits of Becoming a Fat-Adapted Runner
01/08/2021

I get a lot of questions over in the Running Lean Community Facebook Group about fat-adaptation. So today on the podcast, I’m taking a deep dive into the topic of fat-adaptation for runners. My goal is that by the end of this episode, you will have a solid understanding of fat-adaptation and why it’s such a powerful tool to help you improve not just your running, but your overall health and fitness.

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53. How to Overcome Self-Sabotage
01/01/2021

Self-sabotage is when you say you want to lose 30 lbs but you find yourself eating chocolate cake every day. What is happening here? By eating the cake, you are completely undermining what you say you really want for yourself! Why do we do this? In this episode of the podcast, you’ll discover how and why you self-sabotage and learn a few simple strategies for how to overcome self-sabotage.

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52. Looking Back and Moving Forward
12/25/2020

Contrary to what I see plastered all over social media, I don’t think 2020 was that bad of a year, at least it wasn’t for me. In fact, I think 2020 has been my best year yet! In this episode of the podcast, I’m looking back at 2020 and the valuable lessons I learned, and what I’ll be focusing on as I move forward into 2021.

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51. How I Ran a 50k on Zero Calories
12/18/2020

Last weekend I ran the Sloppy Hog 50k. What makes this particular event unique though, is that I did the whole thing without using any fuel at all. In this episode of the podcast, I’m going to break it all down for you and tell you exactly how I did it, and perhaps even more importantly, why I did it.

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50. How to Create Unstoppable Motivation
12/11/2020

Whether you’re trying to stick to your food plan, or your training schedule when it’s cold and dark outside, you need motivation to make it happen. In this episode of the podcast, I’ll explain where motivation really comes from and offer some tips on how to create unstoppable motivation so you can stick to your plan and hit your goals!

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49. Be an Example of What’s Possible
12/04/2020

The Running Lean Manifesto is a set of guiding principles that, when you practice them each day, you can create the life you’ve always wanted for yourself. In this episode of the podcast, I share my thoughts about what it means to live your life in such a way that you become an example of what’s possible for others.

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48. Think, Feel, and Act With Purpose
11/27/2020

If you want anything different than what you already have, you have to look at what’s creating those results, and it’s always your own thoughts, feelings, and actions. Losing weight and keeping it off requires that you learn how to think, feel, and act with purpose. Today, I’m going to explain how all of this works so you can start applying this to your own life and start getting the results that you really want.

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47. How to Handle the Holidays
11/20/2020

The holidays are a time to gather with loved ones, give thanks for all that we have, and of course, eat and drink ourselves into oblivion...right? OK, maybe that’s just me! In this episode of the podcast, I’m going to offer some practical tips to help you handle the holidays so you don’t roll into 2021 hating yourself and looking like Frosty the Snowman.

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46. Love Yourself Unconditionally
11/13/2020

If you’re anything like me and you’ve struggled with your weight, then you probably know what it feels like to kind of hate yourself. When you feel this crappy about yourself, it is going to be almost impossible for you to lose weight, you just can’t do it. In this episode, I’m talking about how to break out of this negative mindset. The answer is to love yourself unconditionally, and I’m going to explain how to do it.

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45. The 5 Habits Runners Must Have to Lose Weight
11/06/2020

The way you make big changes is by consistently doing new things – showing up day after day with drive, determination, and perseverance. In other words…creating new habits. Breaking old habits and creating new ones just might be the single most important thing you can do for yourself. It’s the only way you can make […]

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44. Run Because You Love It
10/30/2020

I think we’d all agree that running is hard. But for a lot of us, running can also be a very stressful, anxiety-inducing activity. In this episode, I’m talking about running simply for the love of running, without any other hidden agenda. I believe you should run because you love it. Because if you don't love it, what’s the point?

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43. Embrace Discomfort
10/23/2020

The only thing standing between you and your goals is the discomfort of getting them. In this episode of the podcast, I explore what it means to embrace discomfort and why it’s such an important factor in achieving everything meaningful in your life.

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42. Thrive in Your Body
10/16/2020

I used to treat my body like a garbage dump. Then one day I made a decision to change everything. In this episode of the podcast, I explain what it means to thrive in your body and why it has become one of my most important guiding principles.

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41. Live Vibrantly
10/09/2020

Do you really want to settle for a life that can only be described as dull, ordinary, or dreary? You can choose to live a dull and dreary life, or you can choose to live a big, bold, beautiful VIBRANT life. In this episode of the podcast, I’m talking about choosing to live vibrantly and why it’s such a powerful principle to live by.

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40. Eat Real Food
10/02/2020

In this episode of the podcast, I’m talking about one of the most important principles you should adopt if you want to stop struggling with your weight and start living a healthier, happier life: Eat Real Food. I’ll explain exactly what I mean when I say “Eat Real Food” and why this is such a crucial principle for you to incorporate into your daily life, starting right now, especially if you are a runner.

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39. Learning to Love the Process
09/25/2020

When you’re focused solely on the end result, and you’re not there yet, you can begin to hate the process it takes to get you there. Today, I’m talking about learning to love the process and how this simple mindset shift will absolutely change how you approach everything that you do.

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38. Stop Arguing for Your Limitations
09/18/2020

There are basically two ways to approach any challenge - focus on all the reasons why you can’t do it or focus on all the reasons why you can. Today I want to talk about why we argue for our limitations, how this kind of thinking is keeping you stuck, and I offer some suggestions for what to do instead.

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37. How to Solve the Hunger Problem
09/11/2020

Today, I’m talking about the problem of hunger and how to solve it. I’ll explain the different types of hunger, how to tell if you are actually hungry, which foods increase your hunger and which reduce it, and how all of this relates to your running.

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36. The Myths and Benefits of Intermittent Fasting
09/04/2020

There seems to be a lot of misleading information out there about intermittent fasting. Today, I’m going to separate fact from fiction and share all of the incredible positive health benefits of intermittent fasting.

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35. Embracing The Suck
08/28/2020

Today on the podcast, I’m talking about embracing the suck. Most people want to do the opposite, they want to avoid the suck. But here’s the thing, the suck is going to happen whether you like it or not, so it’s better that you learn how to embrace it, rather than resist it.

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34. The Ultimate Guide to Oil
08/21/2020

Ever since we’ve increased our consumption of vegetable oils we’ve just gotten fatter and sicker. What the heck is going on? In this episode, I get to the bottom of this issue and explain why vegetable oils are actually very bad for our health as humans, and what oils you should use instead.

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33. The Power of Making a Real Commitment
08/14/2020

There’s a subtle but powerful shift that happens in your brain when you decide to go all-in on a goal. Making a real commitment early on in the process is often the one thing that differentiates those who succeed from those who do not.

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32. Why I Changed My Mind About Eating Meat
08/07/2020

In this episode, I explain what led me to make the switch to eating meat again after being plant-based for the last 10 years, answer questions about why I made this change, and talk about the impact it’s had on my overall health and athletic performance.

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31. Jen Wright on How to Breathe for Long-Distance Running
07/31/2020

Today we talk about the importance of breathing properly, how to breathe as a long-distance runner, breathing as a way of relieving stress, using breath to promote mindful running and getting into the flow state, belly breathing vs. chest breathing and which is better for running, how to get rid of side stitches, and so much more!

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30. It’s the Challenges That Change Us
07/24/2020

It’s the challenges that change us - sometimes in profound ways - that we never would have experienced if it weren't for going through all the discomfort of those challenges.

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The Running Mind Podcast Is Getting a New Name
07/21/2020

I'm here with a special edition of the podcast to give you a quick update on what's coming - The Running Mind Podcast is getting a new name! I want the podcast name to more accurately represent the material I'm teaching, and so I'm making a very minor change to the name of the show.

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29. The Ultimate Guide to Fruit
07/17/2020

How much fruit should we be eating? What role does fruit play in long-distance running? What about all those vitamins in fruit...don’t we need those? Does fruit help us or hurt us if we’re trying to lose weight? I will be digging into all of these questions in this episode of The Running Mind Podcast: The Ultimate Guide to Fruit.

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