Real Life Runners with Angie and Kevin Brown

What happens when something you’ve always used to define yourself suddenly disappears? In this episode, Angie talks with Heather Lacey about identity, running, career changes, injury, and the uncomfortable process of figuring out who you are when a familiar title no longer fits.
Heather spent 20 years as a healthcare executive before being laid off. Running became an important coping tool during that transition, but she eventually realized she had transferred the same achievement-driven identity into running. From chasing career titles to chasing PRs, Heather shares what she learned about going all in, the pressure to prove yourself, and what happens when running is temporarily taken away by injury.
Heather also shares the story of her son Luke’s scoliosis surgeries during COVID and how running helped her manage the stress of months in the hospital. Her experience ultimately changed how she viewed racing, performance, and success. This conversation is a reminder that you are more than your job, your pace, your race results, or any other title you give yourself.
Heather Lacy is a healthcare executive turned running coach, advisor, and author of The Other Side of the Mirror: What Happens When Your Title Disappears. After spending 20 years building her career, Heather experienced firsthand what happens when a title that has shaped your identity is suddenly gone. Her journey led her to explore who we are beyond our careers, achievements, and even our identities as runners. Through her story, Heather encourages others to embrace change, let go of past versions of themselves, and find freedom in discovering who they are in each season of life. 
If you want to connect with her, you can find her at the links below!
Website: heather@heatherlacy.com
Instagram: @heather.lacy
Book: The Other Side of the Mirror: What Happens When Your Title Disappears
00:28 Heather's running origin story
05:18 Taking a pause to figure out what's next
07:10 From chasing career titles to chasing PRs
08:51 “You're faster than you think you are”
10:37 Becoming a running coach
13:10 Does a coach have to be fast?
16:18 When running becomes your identity
17:19 Injury and losing the ability to run
19:34 The Other Side of the Mirror
23:05 It's never too late
24:22 Giving yourself time before you pivot
26:05 Luke's scoliosis journey
32:33 When a marathon isn't about the PR
35:45 The power of the running community
37:30 Why Heather wrote her book
40:55 Authenticity and being yourself
42:20 What running means to Heather now

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
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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.

What story are you telling yourself before you even get to the starting line?
In this episode, Angie and Kevin talk about pre-race anxiety, the stories we create around hard runs, and how those stories can influence both our experience and our physiology. They explore how negativity and confirmation bias can cause us to look for evidence that a run is going badly before it even starts.
They also dive into research connecting pre-race anxiety and mood disturbance with changes in immune response after a marathon. Most importantly, this conversation isn't about pretending everything will be perfect. It's about creating a realistic, intentional story, understanding your stress bucket, and learning how to respond when things don't go according to plan.
Read the main study referenced in the episode here.

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04:24 – The Stories We Tell Ourselves 
09:38 – How Your Brain Predicts What Will Happen 
13:45 – Anxiety, Mood & Immune Response 
17:28 – Understanding the Stress Bucket 
25:14 – Training Your Mindset 
30:45 – Anxiety Is Not the Problem 
34:17 – Challenge vs. Threat 
37:30 – Reality vs. Toxic Positivity 
42:42 – Create Your Race Story 
45:37 – “What Is True Right Now?” 
50:51 – Building a Pre-Run Routine 
56:05 – How Your Story Shapes Performance
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! -->  https://www.realliferunners.com/team 
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.

Breathing is something we do every moment of every day, yet most runners never give it a second thought. If you've ever found yourself gasping for air during an easy run, battling a painful side stitch, or wondering whether you're "supposed" to breathe through your nose, this episode is for you.
In this conversation, Angie and Kevin explore why breathing is one of the most overlooked skills in running—and one that can have a surprisingly big impact on how your runs feel. They explain why breathing isn't about chasing perfection or overthinking every inhale and exhale. Instead, it's about helping your body work more efficiently so running feels smoother, easier, and more sustainable.
You'll learn how your breathing influences everything from endurance and running economy to nervous system regulation and recovery. Angie also shares why learning to use your diaphragm changed her own running experience, while Kevin explains the simple techniques that helped him overcome side stitches early in his running journey. Whether you're a brand-new runner or someone who's been logging miles for years, this episode offers practical tools that can improve both your running and everyday life.
00:00 Why breathing deserves more attention in running
04:00 Research on dysfunctional breathing in endurance athletes
09:00 How breathing affects endurance, effort, recovery, and performance
12:00 Common breathing mistakes runners make
16:00 Side stitches: why they happen and what current research says
23:00 Preventing side stitches before they start
26:00 What to do when a side stitch strikes mid-run
30:00 Diaphragmatic breathing and 360-degree breathing explained
35:00 Breathing, core stability, strength training, and mobility
39:00 Nose breathing vs. mouth breathing
43:00 Step-by-step breathing drills to practice
48:00 Box breathing, 4-7-8 breathing, physiological sigh, and pursed-lip breathing
55:00 How to incorporate breathing practice into your training without overthinking it
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! -->  https://www.realliferunners.com/team 
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.

When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?
Not exactly.
In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind.
We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner.
00:48 Pushup Myth Busted
02:10 Strength vs Mass Debate
04:57 Running Economy Basics
07:17 Arm Swing Mechanics
13:02 Posture and Breathing
18:06 Spine Rotation Stress
24:11 Breathing Mobility Fixes
28:11 How Often to Lift
29:47 Sets Reps and Load
36:20 Bone Density Benefits
39:47 Push Pull Framework
40:59 Exercise 1 Dumbbell Row
42:38 Row Form Cues
43:27 Pushup Alternatives
47:01 Face Pull Posture Fix
49:34 Pulldown vs Pullup
52:14 Overhead Press Setup
56:18 Triceps Work Options
01:00:32 Pallof Press Anti Twist
01:03:16 Band Pull Aparts
01:04:39 Dead Bug Coordination
01:07:20 Farmers Carry Posture
01:09:17 Build Your Routine
01:11:16 Rotator Cuff Bonus
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! -->  https://www.realliferunners.com/team 
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.

Crewing an ultramarathon is so much more than handing someone water and cheering from the sidelines. Over the past few years of crewing Kevin through multiple 100-mile races, I've learned that my role isn't just to support him. It's to help him get to the finish line. That mindset completely changed the way I approach race day. In this episode, I share the lessons I've learned, the mistakes I've made, and the systems we've developed that have made every race smoother than the last.
Kevin also shares what it's like from the runner's perspective and what actually helps when you're hours into an ultramarathon and your brain is running low on energy. We talk about everything from treating aid station stops like an F1 pit stop to having the difficult conversations before race day, creating a detailed crew plan, packing for every possible scenario, and remembering that taking care of the crew is just as important as taking care of the runner. Whether you're getting ready to crew your first ultramarathon or you're the runner sending this episode to your support team, I hope these lessons help you feel more prepared and confident.

Get your Ultimate Ultramarathon Guide here!

02:05 From Scared Wife to Crew Chief
04:08 Keys 100 Lessons Learned
09:43 What Crewing Really Means
12:52 F1 Pit Stop Mindset
16:38 Crewing With Kids
20:10 Planning Starts Early
21:01 Know the Race Rules
26:42 Pre Race Crew Conversation
37:00 Build the Crew Document
39:30 Assign Roles and Checklists
42:35 Packing and Supply Runs
43:44 Crew Community Help
45:11 Nutrition Planning Backups
46:33 Hydration Strategy Gear
47:32 Clothing Foot Care
49:39 First Aid Comfort Items
53:46 Crew Self Care Logistics
55:11 Pit Stop Checklist Setup
01:01:04 Aid Station Mistakes
01:04:30 Psychology Mood Decisions
01:08:33 DNF Medical Triage
01:14:07 Crew Chief Self Care
Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret
Join the Team! -->  https://www.realliferunners.com/team 
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.