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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

316. The Leaner, Stronger Runner Framework Part 3:...

Running Lean ·

2026/01/16

In The Leaner, Stronger Runner Framework – Part 3: Why Motivation Isn’t the Problem (And What Actually Creates Consistency), we’re talking about the missing piece that determines whether anything you’ve learned so far actually sticks.Most runners think they need more motivation, more discipline, or more willpower. But if that were true, you’d already have the results you want. The real issue isn’t effort—it’s the system you’re relying on to stay consistent when life gets stressful, motivation

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26:48

315. The Leaner, Stronger Runner Framework Part 2:...

Running Lean ·

2026/01/09

In The Leaner, Stronger Runner Framework – Part 2: How Runners Should Actually Eat, we’re talking about the piece that confuses more runners than anything else: food.Most runners think eating better means eating less, cutting out carbs completely, or just being more disciplined. And for a while, that might seem like it’s working. But then the hunger ramps up, recovery slows down, energy crashes, and running starts to feel way harder than it should. In this episode, I’m breaking down how runners

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12:06

314. The Leaner, Stronger Runner Framework Part 1:...

Running Lean ·

2026/01/02

If you’re a runner who feels like you’re doing everything “right” but still not getting the results you want, this episode is for you.This is The Leaner, Stronger Runner Framework – Part 1: Why Running More Isn’t the Answer. And today, we’re going to take a hard look at one of the biggest mistakes runners make when they’re trying to lose weight and improve performance—just doing more miles and hoping it eventually works. Because for most runners, running more often, longer, or harder doesn’t fix

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16:37

313. What This Year Taught You (If You’re Willing to...

Running Lean ·

2025/12/26

This episode is called “What This Year Taught You (If You’re Willing to Look)”, and it’s probably one of the most important conversations we can have right now.Before you rush into setting new goals, new races, or another plan that promises everything will be different next year, I want you to pause. Because if you don’t take the time to reflect on what this year actually showed you—about your habits, your mindset, your training, and your relationship with your body—you’re likely to repeat the same

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15:39

312. Why Starting Over Every January Never Works (And...

Running Lean ·

2025/12/19

Every January, runners do the same thing. They get fired up, set big goals, promise themselves this year will be different… and a few weeks later, they’re right back where they started.That’s why today’s episode is called “Why Starting Over Every January Never Works (And What Actually Does)”. In this episode, I’m breaking down the real reason January motivation fades so fast, why relying on willpower is a losing strategy, and how the motivation → burnout → quitting cycle keeps runners stuck year

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28:43

311. The Holiday Survival Plan for Runners: Stay...

Running Lean ·

2025/12/12

The holidays can feel like a minefield for runners—parties, travel, family dynamics, big emotions, endless food, disrupted routines… it’s a lot.That’s why in this week’s episode, “The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane,” I’m giving you a simple, realistic, no-nonsense plan to help you navigate the season with confidence. This isn’t another “avoid the cookies” conversation. This is about staying mentally grounded, honoring your goals, staying consistent with your

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19:20

310. The Lies We Tell Ourselves About Losing Weight

Running Lean ·

2025/12/05

Today on the podcast, we’re digging into something that every runner deals with but almost no one talks about openly: “The Lies We Tell Ourselves About Losing Weight.”These thoughts are subtle. They’re sneaky. They feel reasonable. And that’s exactly why they keep so many runners stuck. We tell ourselves little stories like “I run so much, I should be able to eat whatever I want,” or “I’ll start eating better after my race,” or “It’s just my hormones,” and we don’t even question them. They become

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19:50

309. Functional Strength for Aging Runners: Stay...

Running Lean ·

2025/11/28

In this week’s episode of the Running Lean podcast, I’m diving into a topic that becomes absolutely essential as we get older—Functional Strength for Aging Runners: Stay Powerful for Life. If you’re a runner in your 40s, 50s, 60s, or beyond, you already know that things start to feel a little different as the years go by. Maybe your paces slow down, maybe recovery takes longer, maybe those annoying aches and pains pop up more often. But here’s the truth: none of this has to mean decline. You can

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30:50

308. The Hidden Ways Runners Overeat (Without...

Running Lean ·

2025/11/21

Today on the podcast, we’re talking about something that most runners think they understand but almost always get wrong. It’s the subtle, sneaky stuff we do around food that feels harmless… but consistently slows our progress, stalls fat loss, and keeps us struggling more than we should. This episode is called “The Hidden Ways Runners Overeat (Without Realizing It),” and once you hear these patterns, you’ll start seeing them everywhere. We’re diving deep into mindless eating, “healthy” overeating,

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18:38

307. The Off-Season Advantage: Build Strength and...

Running Lean ·

2025/11/14

This week on the podcast, I’m talking about something most runners overlook completely—the off-season. And the truth is, if you use it the right way, it can become your biggest competitive edge. That’s exactly what we’re getting into inside this episode, The Off-Season Advantage: Build Strength and Endurance While Others Rest. Most runners come out of race season tired, beat up, and unsure of what to do next. They either keep pushing too hard or they stop training altogether. But the off-season is

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32:15

306. Understanding and Identifying Self-Sabotage

Running Lean ·

2025/11/07

In this week’s episode of the Running Lean Podcast, I’m diving deep into a topic that affects every single one of us—Understanding and Identifying Self-Sabotage. If you’ve ever made progress toward your running or weight loss goals, only to find yourself slipping back into old habits, this episode is going to hit home. You’ll learn what self-sabotage actually is (and what it isn’t), how to recognize when you’re doing it, and the surprising reasons why we all do it. Most importantly, I’ll show you

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29:21

305. What to Do When You Hit the Wall

Running Lean ·

2025/10/31

Sometimes it’s during a marathon when your body just says “no more,” but other times, it’s just life that stops you cold. You lose motivation, faith, or direction — and it feels like there’s no way through. But what if the wall isn’t the end? What if it’s actually the path? In this episode of Running Lean called “What to Do When You Hit the Wall,” I’m talking about how to face the hardest moments in your life and find the strength to move through them. Whether you’re struggling in your running, your

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22:38

304. The In-Between: What Happens After Your Big Race

Running Lean ·

2025/10/24

You’ve crossed the finish line, achieved something incredible, and then… it’s just over. Now what? This week on the Running Lean podcast, I’m diving deep into The In-Between: What Happens After Your Big Race. This is the space few runners talk about — that strange, quiet period after your big event when the structure disappears, the endorphins fade, and you’re left feeling a little lost. In this episode, I’ll walk you through what’s really happening mentally, emotionally, and physically during this

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19:11

303. Are You Too Focused on the Wrong Things?

Running Lean ·

2025/10/17

Have you ever felt frustrated because the scale isn’t moving, your runs aren’t going well, or you’re just not seeing the results you want? It’s easy to get caught up in the tiny details and feel like you’re failing. But the truth is, if you’re doing the work—showing up, eating better, training consistently—you’re probably just too focused on the wrong things. In this episode of the Running Lean podcast, I’m asking the question: Are You Too Focused on the Wrong Things? We’re going to take a big step

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18:15

302. The Strength You Can’t See

Running Lean ·

2025/10/10

This week on the Running Lean podcast, I’m talking about something I like to call “The Strength You Can’t See.” When we think about getting stronger as runners, we usually picture lifting weights or building bigger muscles — and while that’s definitely part of the equation, it’s not the whole story. Some of the most important strength you can build as a runner isn’t visible at all. It’s deep inside — your core, your stabilizers, your connective tissues — all the systems working quietly behind the

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22:54

301. The Fat-Adapted Recovery Formula

Running Lean ·

2025/10/03

Recovery is the secret weapon of every successful runner — it’s where the real growth happens. If you’re training hard but not giving your body what it needs to bounce back, you’ll end up feeling flat, sore, and maybe even burned out. That’s why this week on the Running Lean podcast I’m sharing The Fat-Adapted Recovery Formula. This simple, three-part approach is designed specifically for runners who follow a low-carb or fat-adapted lifestyle. You’ll learn why protein is the #1 nutrient for muscle

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40:36

300. 20 Principles to Help You Get Leaner, Get...

Running Lean ·

2025/09/26

This week marks a huge milestone for the podcast — episode 300! To celebrate, I’m sharing something very special: 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer. After nearly six years and 300 episodes, I’ve covered just about everything from fat-burning nutrition to strength training, endurance building, and mastering your mindset. But the truth is, all of that boils down to a handful of timeless principles. These aren’t quick fixes or hacks. They’re the core truths

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20:09

299. Muscle is Your Metabolic Secret Weapon

Running Lean ·

2025/09/19

A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner. And while running does burn some calories, it’s actually not the most efficient way to change your body composition. The real magic happens when you build lean muscle mass. Today, I’m going to break down exactly how muscle boosts your metabolism, increases your fat-burning potential, improves your running economy, and helps you stay lean for life. By the end of this episode,

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21:11

298. What Zone 2 Running Really Does (and Doesn’t) Do...

Running Lean ·

2025/09/12

Zone 2 running gets talked about like it’s the magic bullet for weight loss. It’s often labeled the “fat-burning zone,” and runners everywhere are logging easy miles expecting the pounds to just melt away. But here’s the truth: Zone 2 training is amazing, but not for the reasons you’ve been told. In this week’s episode of the Running Lean Podcast—What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss—I’m breaking down the myths, clarifying the physiology, and explaining what Zone 2 actually

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14:31

297. Stop Waiting to Feel Ready

Running Lean ·

2025/09/05

So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.” They want the timing to be perfect, their schedule to clear up, their motivation to kick in. But here’s the truth: that day never comes. You don’t suddenly wake up one morning feeling 100% ready to change your diet or run your best marathon. Readiness isn’t something you wait for—it’s something you create through action. Every small step you take, even if it’s

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319 results

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