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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Welcome to Day 5 of the Running Reignited Challenge—you made it!

Whether you’ve followed every day perfectly or just dipped your toe in here and there, I want you to hear this:

👉 Today is the most important day to show up.

Because today, we’re putting it all together.

Over the last 4 days, you’ve discovered:

✅ WHO you are now as a runner—and the identity that’s no longer serving you
✅ WHAT is going on in your body and why training has to look different after 40
✅ WHERE your strength and energy are really coming from (and where it’s leaking away)
✅ WHEN to push and when to pull back—based on your nervous system’s cues

🔑 TODAY IS ABOUT THE HOW

How do you put all of this into a plan that works for your body now?
How do you keep making progress—without burning out, breaking down, or getting stuck in another loop of "more effort, fewer results"?

Today, I’ll show you the full Running Reconnected Method—the exact steps to:

💥 Build strength, energy, and resilience
💥 Run without pain or burnout
💥 Train in sync with your body, not against it
💥 Feel stronger with every year, not slower

Even if you haven’t completed the other days—THIS is the one you can’t afford to miss.

Today, I’m walking you through the full Running Reconnected Method—the step-by-step framework that ties everything together and shows you exactly how to move forward from here.

💥 If you’ve been feeling stuck, tired, or frustrated with your progress...
💥 If running feels harder than it used to—and nothing seems to help...
💥 Or even if you’re feeling pretty good right now, but want to stay strong, energized, and injury-free as you age...

This is your moment.

You’ll finally understand why so many women stall out in this phase—and how to train in a way that helps you keep getting better, not just older.

✅ TODAY’S ACTION: INTEGRATION JOURNALING

Use today’s workbook prompts to reflect:

🌀 What’s been your biggest shift or insight this week?
🌀 What do you want to keep doing differently moving forward?
🌀 Who are you becoming as a runner?

📥 Access Day 5 Materials ➝ DOWNLOAD HERE

Today’s prompt:
✨ What’s your biggest takeaway from the challenge?
✨ What’s one shift you’re committing to from here on out?

You don’t need to go back to doing more, harder, longer.

You need a new way to train—a way that works with your body, your season, and your goals.

Let me show you how.

P.S. You’ve already taken powerful steps this week. Today is

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Welcome to Day 4 of the Running Reignited Challenge!

So far, you’ve explored:

✅ WHO you are and the runner you want to become
✅ WHAT your body is going through in this season of life
✅ WHERE your strength and energy are really coming from

And now it’s time for a question most runners never ask:

⏳ WHEN Should I Push… and When Should I Pull Back?

If you’ve been taught to keep pushing, to stay disciplined, to never skip a run…

…then chances are, your body has been sending signals you’ve learned to ignore.

That’s not your fault.

We’ve been conditioned to believe that pushing through fatigue or soreness means we’re strong.

But in this next phase of your running life, awareness is the new superpower.

Today, we shift from doing more to listening better.

✅ TODAY’S ACTION: ENERGY + RECOVERY CHECK-IN

Your body is always communicating. Today, let’s tune in.

📊 Rate each of these areas from 1–10
(1 = low/poor, 10 = great)

• Energy today: _____
• Average energy level this week: _____
• Sleep quality last night: _____
• Soreness or stiffness: _____
• Mood or stress level: _____
• Hunger or cravings: _____

Then reflect:

• Which areas feel off?
• What might your body be asking for right now?
• Do you need movement—or recovery—today?

🌀 Optional Add-On: Try 5 minutes of nervous system downregulation:

• Box breathing (inhale 4 counts, hold 4, exhale 4, hold 4)
• Legs up the wall
• Gentle walk outside
• Just sit in silence

📥 You’ll find today’s tracker and prompts in the workbook:

👉 Access Day 4 Materials ➝ DOWNLOAD DAY 4 WORKBOOK HERE

Today, I’ll show you how to train with nervous system awareness—not guilt or guessing.

We’ll cover:

💥 Why recovery is actually part of your training
💥 How midlife stress adds up—and what your body does about it
💥 What signs to look for when your system is dysregulated
💥 When to pull back—and when it’s safe to push

After today’s check-in,

✨ What did your body tell you today?
✨ What did you notice when you slowed down and tuned in?

This is the part of running no one taught us—but it changes everything.

Your nervous system isn’t holding you back—it’s protecting you.

When you start honoring it, your energy returns.

Your strength returns

Your results return.

P.S. Tomorrow, we put it all together—so you can move forward with clarity and confidence. You’re almost there!

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Welcome to Day 3 of the Running Reignited Challenge!

You're halfway through—and today’s focus is a big one.

We’ve already explored:

✅ WHO you are as a runner right now and who you have been
✅ WHAT is really going on in your body after 40 and what kind of training works best for women in this season

And now it’s time to ask:

📍 WHERE Is Your Strength and Energy Coming From?

…and where is your energy leaking away without you even realizing it?

If you’ve been relying on cardio alone to stay fit, energized, or lean…
If you’ve noticed slower paces, more fatigue, or nagging injuries…
You’re not doing anything wrong.

You’re just missing a key piece of the puzzle.

Strength and muscle are now the foundation of your energy and performance.
Without them, everything else—endurance, recovery, metabolism, even your mindset—becomes harder than it needs to be.

✅ TODAY’S ACTION: STRENGTH & MOBILITY SELF-CHECK

Today, we’re going to uncover where your body may be leaking energy or compensating in ways that don’t serve you anymore.

1️⃣ Single-Leg Sit-to-Stand Test

• Sit in a chair and try to stand using one leg (no hands)
• Repeat as many reps as you can on each side
• Note wobbling, imbalances, or fatigue

👉 Watch the demo video

2️⃣ Overhead Deep Squat

• Stand with feet shoulder-width apart and arms raised overhead
• Perform a deep squat, keeping heels down and arms overhead
• Hold at the bottom
• Note if your heels lift, arms fall forward, or if you feel tightness or pain

👉 Watch the demo video

3️⃣ Nutrition Check-In

• Are you eating before your runs or strength sessions
• How soon after waking do you eat?
• Do you get hangry, have cravings, or skip meals?

📥 You’ll find today’s instructions and journaling prompts in the workbook:

👉 Access Day 3 Materials ➝ DOWNLOAD HERE

Today’s training is where we start rebuilding your body from the inside out. We’ll cover:

💥 Why strength and muscle matter now more than ever
💥 Where most runners are losing energy and slowing down
💥 Where strength training needs to live in your routine
💥 Where under-fueling may be sabotaging your recovery, metabolism, and performance

Your self-check,

✨ Where did you feel strong—and where do you feel a gap?
✨ Are you supporting your strength through fueling… or unknowingly sabotaging it?

Every woman in this group is working on building a stronger foundation—an

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

You need two things to improve your running: strength and stress. If you've been feeling stuck in your performance or sidelined by recurring injuries, this one's for you. We share why simply adding more miles or intensity isn't the answer—and how focusing on quality over quantity can unlock a whole new level of progress.

We explore the essential role of strength training in building a more resilient, efficient runner—especially as we age. And just as important, we talk about managing the right kind of stress—both physical and mental—so your body can adapt, recover, and thrive.

🎉 PLUS: Enrollment is now open for our FREE five-day challenge—Running Reignited—starting May 12!

This challenge is tailor-made for runners over 40 who want to run strong, stay injury-free, and feel more confident with every step. You’ll get daily, actionable steps to help you build muscle, improve efficiency, and make strength and recovery work for you—not against you.

👉 Ready to reignite your running?

Join us for this powerful five-day reset and start training smarter, not harder.

Sign up now at https://www.realliferunners.com/challenge — it's completely free!

Let’s get you feeling stronger, more energized, and more in control of your running journey!

02:07 The Complexity of Running Advice

02:54 The Myth of the One Thing

05:03 Strength and Stress: The Core Elements

08:36 Understanding Strength Beyond Lifting Weights

12:05 The Importance of Resilience and Adaptation

19:58 The Importance of Metabolism for Runners

20:48 Strength Training for Runners

21:14 Balancing Running and Strength Training

22:50 The Role of Stress in Running

24:30 Avoiding Overtraining and Burnout

27:11 The Importance of Recovery

28:43 Individualized Training Plans

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Have you noticed that running can sometimes start to feel like a chore? If that sounds familiar, this episode is for you. Today we're talking about why this happens—and more importantly, how to reignite that inner spark. We unpack the common culprits behind burnout, from overtraining and life overload to the hormonal changes that often surface for women in their 40s and beyond. If you've been feeling stuck, unmotivated, or simply not yourself on the run, you're not alone—and there is a path back to joy.

You'll hear real talk about reshaping your goals, giving yourself permission to evolve as a runner, and trying new things—like switching up your terrain, revisiting your favorite routes with fresh eyes, or simply letting go of old definitions of success. We share practical tips to support both your physical and emotional health, because running well means feeling well, too.

Whether you’re coming back from burnout or just need a nudge in the right direction, this episode will help you feel seen, supported, and ready to lace up with renewed intention.

02:06 Understanding the Loss of Spark in Running

03:45 The Reality of Motivation and Running

08:30 From 'Should' to 'Want': Shifting Your Running Mindset

18:46 Physical and Emotional Burnout in Running

22:26 Hormone Shifts and Running

24:13 Training Cycles and Seasons

26:33 Managing Stress and Burnout

37:20 Evolving Your Runner Identity

46:45 Reconnecting with Joy in Running

48:01 Join the Running Reignited Challenge

Ready to reignite that spark? Join the Running Reignited challenge today at https://www.realliferunners.com/challenge We start on May 12th!

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.