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

28:03

276. Does Coffee Help or Hurt Your Running Performance?

Running Lean ·

2025/04/11

Today’s podcast is all about a question that many runners have asked me: “Does coffee help or hurt your running performance?” You probably already start your day with a cup of coffee — but are you using it to your advantage when it comes to fat loss, endurance, and strength gains? In this episode, I’ll break down the real science behind caffeine and how it impacts runners, both positively and negatively. You’ll learn how to make coffee work for your training — not against it.The post 276. Does

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21:30

275. How to Handle Injury or Illness the Right Way

Running Lean ·

2025/04/04

If you’ve ever been sidelined by injury or illness, you know the frustration, fear, and doubt that come with it. But time off doesn’t necessarily mean falling behind—it’s an opportunity to rebuild stronger, both physically and mentally. In today’s episode, we’re diving into the mindset shifts and strategies that help runners learn how to handle injury or illness the right way. From reframing setbacks to practicing gratitude, I’ll provide the tools to help you navigate this challenge with confidence

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23:03

274. Taking Full Ownership of Your Results

Running Lean ·

2025/03/28

If you’re a runner trying to lose weight but keep hitting roadblocks, I’ve got news for you—your results are 100% your responsibility. No more blaming bad genetics, lack of time, or anything outside of your control. The moment you take radical ownership of your actions, everything changes. In today’s episode, Taking Full Ownership of Your Results, I’m breaking down the excuses holding you back and helping you shift into an empowered mindset that puts you in control of your success. Get ready for

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27:37

273. Why Runners Should Be Lifting Heavy Weights

Running Lean ·

2025/03/21

I hear this almost every single day from runners all over the world: “I hate strength training.” I get it, I used to feel the same way many years ago. I thought running 30-40 miles a week was enough to keep me strong and fit. The cold hard truth is…it is not. Runners, more than just about anyone else, need to be doing consistent resistance training to build a stronger muscular system from head to toe. In this episode of the podcast, I explain why runners should be lifting heavy weights and how it

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28:57

272. Breaking Through Weight Loss Plateaus

Running Lean ·

2025/03/14

Hitting a plateau or a stall in your weight loss journey is inevitable. It will happen. The problem isn’t that you hit a plateau, the problem is how you deal with it. Most people hit a stall and get super frustrated and give up on themselves. This is not the preferred way of dealing with this situation, by the way. Today on the podcast, breaking through weight loss plateaus so you can continue making progress toward your goals.The post 272. Breaking Through Weight Loss Plateaus appeared first on

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45:10

271. Top 10 Biggest Myths about Weight Loss

Running Lean ·

2025/03/07

There is so much information out there these days about the right and wrong way to lose weight. Do this, not that, eat this, not that, and all these different diets and exercise routines all designed to help you lose weight. But how accurate is all of this advice? Will following the advice of a 20-something non-runner on TikTok work for a 50-something endurance athlete? I think we all know the answer to that. Today on the podcast, I take a deep dive into the top 10 biggest myths about weight loss

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28:14

270. The Number One Key to All Success

Running Lean ·

2025/02/28

If you want to succeed at anything - losing weight, running a faster marathon - there is one thing you have to start doing. This one thing is nothing you don’t already know, but no one really likes to talk about it. In fact, it’s an incredibly simple thing to understand, but a very difficult thing to master. This may sound overly dramatic, but I say this with all sincerity - master this one thing and there is NOTHING you won’t be able to accomplish. Today on the podcast, it’s all about the number

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41:33

269. Replay: 5 Dieting Disasters Runners Need to Avoid

Running Lean ·

2025/02/21

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 also 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 269

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29:02

268. When Your Weight Loss Journey Gets Frustrating

Running Lean ·

2025/02/14

It doesn’t matter how much weight you have to lose or how long you’ve been at it, there will eventually come a time when things will get frustrating for you. You might experience a stall or a plateau in your weight, you might keep slipping back into old habits, you might even see the number on the scale go up…gasp! Rest assured that all of this is a normal part of everyone’s weight loss journey and while it might be frustrating, it doesn’t mean there is anything wrong with you. Today on the podcast,

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27:13

267. 5 Training Principles All Runners Need to Know

Running Lean ·

2025/02/07

For most runners, training is just something you do. You find a training program, lace up your shoes, then get out there and follow the plan. This is great and can definitely lead to awesome results, but have you ever wondered WHY these training plans are structured the way they are? In this episode of the podcast, I’ve got 5 training principles all runners need to know in order to perform at your best.The post 267. 5 Training Principles All Runners Need to Know appeared first on Running Lean with

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33:42

266. Is It Better to Run Faster or Longer?

Running Lean ·

2025/01/31

Most of the runners I work with would like to get better at running. Some are just getting started, others would be considered seasoned athletes. Despite their abilities, they all share a common goal which is to improve their running performance. But what exactly does this mean? Should everyone who runs be training to run faster? What about those people who just want to run longer, is that a valid way to improve running? In this episode, I break it all down and answer the question: Is it better to

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39:52

265. 3 Keys to Improve Your Running and Extend Your Life

Running Lean ·

2025/01/24

There are many, many ways to improve your health and fitness and become a better runner. There are countless books and podcasts that cover these topics in great detail. There’s so much written and talked about that it’s hard to know what’s right, what’s not, and what will actually work for you. So in this episode, I wanted to focus on the 3 most important things you can do for your overall health and fitness - what I’m calling the 3 keys to improve your running and extend your life.The post 265. 3

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21:51

264. Knowledge is Overrated

Running Lean ·

2025/01/17

There is no lack of knowledge in the world we live in today. Just about every bit of knowledge that’s ever been known to humankind is available to us in our hands, on our phones, in just a few seconds. Yet, with all of the knowledge in the Universe literally at our fingertips, we still struggle to eat right, lose weight, or improve our running. In this episode of the podcast, why I believe that knowledge is overrated and what you should be focusing on instead.The post 264. Knowledge is Overrated

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26:09

263. Why You Need to Ditch the Diet Mentality

Running Lean ·

2025/01/10

There are so many ads and promotions these days for different diets, it’s almost overwhelming. I get it, I’ve tried just about every diet you can imagine and I’ve learned many valuable lessons along the way. Probably the biggest lesson I learned is that you just need to ditch the diet mentality altogether. In this episode of the podcast, why you need to ditch the diet mentality and what you should focus on instead.The post 263. Why You Need to Ditch the Diet Mentality appeared first on Running Lean

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26:00

262. Forget the New Year’s Resolutions and Do This...

Running Lean ·

2025/01/03

It’s the start of a new year and lots of people are making New Year’s resolutions. I’ve seen all kinds of posts on social media over the last few days from people saying they are going to run every single day this year to others resolving to quit drinking alcohol forever. These are great goals to have but there are some issues with how most people go about actually achieving those goals. Most people give up on their New Year’s resolutions within the first two weeks! So today on the podcast, why I

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32:22

261. Replay: How Your Thinking (More Than Anything...

Running Lean ·

2024/12/27

When it comes to fitness, so much attention is put on your actions - what you should and shouldn’t do. I’m not suggesting you shouldn’t do stuff, but I think you need to stop focusing all of your attention on actions and start paying more attention to your thinking. It’s you thinking that determines whether you stick to a plan or not. It’s your thinking that keeps you going when the going gets tough. So in this episode of the podcast, how your thinking (more than anything else) determines your

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33:33

260. 10 Hard Truths About Fitness No One Is Talking...

Running Lean ·

2024/12/20

There is a lot of information out there these days on what it means to be healthy and fit. My social media feeds are full of health and fitness experts spouting all kinds of opinions and ideas and principles that everyone needs to follow. But in my years of training and coaching runners on weight loss, strength, and running, I’ve found a few things that really stand out. In this episode of the podcast, I’ve got 10 hard truths about fitness no one is talking about so you can become the healthiest and

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20:53

259. Choose Your Hard

Running Lean ·

2024/12/13

When it comes to accomplishing big goals, you have to expect things to get hard. For example, losing weight takes time, and for some it can be a long and challenging road to get there. Yes, losing weight is hard, but so is becoming more overweight and more metabolically unhealthy. So you can choose the hard of losing weight or choose the hard of becoming sick and unhealthy. In this episode of the podcast, what it means to choose your hard, and some practical tips to help you choose wisely.The post

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25:00

258. The Truth About Comfort Food

Running Lean ·

2024/12/06

It’s that time of year when the days are getting shorter and colder, the holidays are upon us, and all you feel like doing is staying in and eating comfort food. And just so you know, I’m not opposed to eating comfort food, but I believe there’s a right way and a wrong way to do it. I also believe there are a lot of misconceptions about using food to comfort ourselves so I want to address that here today too. In this episode of the podcast, the truth about comfort food - how do it the right way so

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25:51

257. Replay: Handling the Holidays Like a Badass

Running Lean ·

2024/11/29

The holidays can be a very difficult time of the year for a lot of people. Shopping for gifts, planning social events, spending more time with family, and the added end-of-year demands at work can all lead to feeling more stressed and overwhelmed. It can be very easy to just say “F-it” and blow off all your diet and exercise plans, stay indoors watching Netflix with a big ol’ glass of wine, and hibernate until the New Year. In this episode of the podcast, I share a few simple tips for handling the

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Running Lean

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