PODCAST

Running Lean

Patrick McGilvray

Get leaner and get stronger so you can run faster and run longer than you ever thought possible.

sports running

All Episodes

17:01

196. What Not to Do When Life Gets Chaotic

Running Lean ·

2023/09/29

No matter how hard we try to control all the circumstances of our lives, eventually, things get a little out of control. How you handle yourself during these times of intense stress is extremely important. Everyone’s good at stress management when there’s no stress! But when life gets hectic and feels overwhelming, that’s when you need to double down on self-care. Today, I’m sharing some very helpful advice on what NOT to do when life gets chaotic, and what you should do instead. The post 196. What

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17:58

195. Taking Control of Your Food Choices

Running Lean ·

2023/09/22

There have been some eye-opening discoveries recently around dietary advice doled out by influencers on social media. It turns out that the food and beverage industry has been paying registered dietitians to promote diet soda, sugar, and supplements on TikTok and Instagram. In this episode, I shine a light on this alarming topic, explain why it's important to know who’s paying who to say what, and encourage you to take control of your own food choices. The post 195. Taking Control of Your Food

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39:24

194. VO2 Max, Lactate Threshold, and Running Economy

Running Lean ·

2023/09/15

There are a lot of metrics available to runners these days - pace, distance, time, V02 max, recovery advisor, performance condition, and on and on… The 3 key metrics you want to pay attention to as a runner are: VO2 max, lactate threshold, and running economy. I’ll explain what each of these is, how they affect you as an endurance athlete, and what you can do to improve them. The post 194. VO2 Max, Lactate Threshold, and Running Economy appeared first on Running Lean with Patrick McGilvray.

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41:49

193. 5 Dieting Disasters Runners Need to Avoid

Running Lean ·

2023/09/08

When it comes to losing weight, there are many, many approaches you can take - some of them will work while others definitely will not. Runners especially need to be mindful of their approach to weight loss because certain methods might help you lose weight but will impair your running performance in big ways. In this episode of the podcast, I go over 5 dieting disasters runners need to avoid if you want to lose weight without completely destroying your running performance. The post 193. 5 Dieting

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39:26

192. How Do I Break My Addiction to Sugar?

Running Lean ·

2023/09/01

A LOT of people are addicted to, or have a troublesome relationship with, sugar. The problem is that most people don’t know how to break their sugar addiction and never get to a place where they can enjoy sugar in moderation. In this episode, I explain why sugar has such a powerful grip on us as humans and how you can take back control and break your addiction to sugar once and for all. The post 192. How Do I Break My Addiction to Sugar? appeared first on Running Lean with Patrick McGilvray.

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21:12

191. Fit but Unhealthy?

Running Lean ·

2023/08/25

Lots of runners look pretty healthy on the outside. They exercise a lot, maintain a decent weight, have low body fat percentage, low BMI, and generally look fit. But inside there could be a lot more going on that no one really sees. I came across a study recently that looked at low-carbohydrate diets versus high-carbohydrate diets and their effects on athletic performance. The results are pretty interesting from a performance standpoint and also kind of surprising from a health perspective. Today, I

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29:16

190. Carbs Are Not the Enemy

Running Lean ·

2023/08/18

There’s a lot of confusion out there these days around carbs, especially in the endurance athlete community. Are carbs good? Are they bad? Do they have a place in our diet or should we avoid them altogether? In this episode I’ll explain why carbs are not the enemy, but also why it might be a good idea to keep your carbs low most of the time. The post 190. Carbs Are Not the Enemy appeared first on Running Lean with Patrick McGilvray.

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23:16

189. Shifting Your Locus of Control

Running Lean ·

2023/08/11

If you are having a hard time sticking with a health and fitness routine, then you might want to have a look at your locus of control. Locus of control refers to where you believe your control lies - either outside of you or within you. Today I’ll explain what locus of control is and how you can begin shifting your locus of control so you can get better results and live a healthier life. The post 189. Shifting Your Locus of Control appeared first on Running Lean with Patrick McGilvray.

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30:15

188. The Cycle of Unstoppable Motivation

Running Lean ·

2023/08/04

Most people tend to be pretty motivated when they start something. But then, over time, that motivation begins to fade. This is the reason why gyms are full in January and empty again in March. So today, I’m taking a look at why that motivation fades and what you can do to keep it going so you CAN actually crush your health and fitness goals. The post 188. The Cycle of Unstoppable Motivation appeared first on Running Lean with Patrick McGilvray.

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33:30

187. Why Moderating Sugar is so Difficult

Running Lean ·

2023/07/28

I think we all know that eating too much sugar is not good for you. Excess sugar consumption has been linked to all sorts of metabolic dysfunction like high blood pressure, excess weight gain, insulin resistance, and diabetes just to name a few. So the solution is pretty simple - just moderate your sugar intake. But why is this so much easier in theory than in practice? Why is moderating sugar so difficult? Today I take a deep dive into why moderating sugar is so difficult and offer some practical

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25:04

186. Demystifying Metabolism

Running Lean ·

2023/07/21

I’ve been doing a lot of research lately on human metabolism and I’ve noticed a lot of inconsistencies in the data available. There seem to be a lot of misconceptions about metabolism, especially when it comes to losing weight. Today I want to focus on demystifying metabolism so you can separate fact from fiction and make better choices to improve your overall health and fitness. The post 186. Demystifying Metabolism appeared first on Running Lean with Patrick McGilvray.

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26:33

185. Why It’s So Hard to Stick to Your Food Plan

Running Lean ·

2023/07/14

I work with a lot of runners who are awesome at sticking with their running plans. But when it comes to sticking to their diet so they can lose weight…it all seems to fall apart. Why is this? Why is it so easy for runners to stick to a difficult marathon training plan and so had to stick to a healthy eating plan? In this episode, I will explain why it’s so hard to stick to your food plan and offer up some sound advice for changing this. The post 185. Why It’s So Hard to Stick to Your Food Plan

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27:00

184. The Incredible Power of Focus

Running Lean ·

2023/07/07

A lot of people set out to lose weight and then quit. While there are a lot of reasons why someone might give up on themselves, one of the most likely reasons is a serious lack of focus. In this episode, I uncover the incredible power of focus, and how it can help you become the leaner, stronger, more badass runner you’ve always wanted to be. The post 184. The Incredible Power of Focus appeared first on Running Lean with Patrick McGilvray.

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27:56

183. Are You Addicted to Dopamine?

Running Lean ·

2023/06/30

Over the last 100 years or so, we have become a society of pleasure-seekers and pain-avoiders. In this episode, I’m going to help you decide if you might be addicted to dopamine, and offer up some tips to avoid getting sucked down the dopamine whirlpool. The post 183. Are You Addicted to Dopamine? appeared first on Running Lean with Patrick McGilvray.

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23:53

182. A Better Approach to the Off-Season

Running Lean ·

2023/06/23

If you’re anything like most runners, especially if you live in the US, this is most likely the off-season for you. Most runners approach this off-season as a time to live it up, eat and drink whatever, slack off on training, and “just have fun.” So in this episode, I offer a better approach to the off-season, one that will have you feeling your best when you start training for that next big race. The post 182. A Better Approach to the Off-Season appeared first on Running Lean with Patrick

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55:08

181. Ultramarathon Redemption with Pete Caigan

Running Lean ·

2023/06/16

Today I have a special treat for you, I’m sharing a candid conversation I recently had with Pete Caigan. Pete is one of my clients who has had a pretty remarkable transformation over the last 6 months or so. He shares his story of changing his diet, getting fat-adapted, losing weight, and attempting that same 50k again. I hope you enjoy this episode of ultramarathon redemption with Pete Caigan, his story is truly inspiring! The post 181. Ultramarathon Redemption with Pete Caigan appeared first on

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35:38

180. What I Learned Running Solo for 12 Hours

Running Lean ·

2023/06/09

Recently, I completed a self-supported, solo 12-hour run. I’ve always wanted to do a 12-hour event, but I could never really find a race that spoke to me. So, I decided to take things into my own hands and do it myself! In this episode of the podcast, I share what I learned running solo for 12 hours - what prompted me to want to run alone for so long, how I approached training, how I fueled during the event, and some interesting lessons I learned along the way. The post 180. What I Learned Running

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47:20

179. Weight Loss Principles Every Runner Needs to...

Running Lean ·

2023/06/02

Your mindset is one of the most powerful tools you have at your disposal. But most people do not spend any time at all working on improving their mindset. This is crazy to me because without the right mindset, losing weight and keeping it off becomes nearly impossible. So today, I’m going to lay out a whole bunch of mindset principles you absolutely need to know if you want to lose weight and keep it off. The post 179. Weight Loss Principles Every Runner Needs to Know Part 3: Mindset appeared first

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38:00

178. Weight Loss Principles Every Runner Needs to...

Running Lean ·

2023/05/26

Most people will agree that exercise should be included in any weight loss plan. Unfortunately, most people think that exercise should be the ONLY component of their weight loss plan. I know that if you’re listening to this podcast you’re probably a runner and you think you’ve got the exercise thing down pat. But running alone (or just running more) isn’t the answer when it comes to getting lean and strong and keeping the weight off for good. So today, I’m going to lay out several exercise

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47:25

177. Weight Loss Principles Every Runner Needs to...

Running Lean ·

2023/05/19

If you’re a runner and you want to lose weight, you have to get your nutrition game on point. The thinking that just running more is going to solve the weight problem for you is outdated and just doesn’t work. My hope is that by the end of this episode, you’ll have a much clearer understanding of just how important nutrition is for weight loss, even if you’re a runner…especially if you’re a runner. The post 177. Weight Loss Principles Every Runner Needs to Know Part 1: Nutrition appeared first on

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Running Lean

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