Running Lean

If your spring race is coming up in the next 4–6 weeks, this is where everything changes.

You’re not building fitness anymore. You’re not trying to “get in shape.”

At this point, the hay is in the barn.

What you do now is either going to sharpen you up for race day…or completely sabotage all the work you’ve already done.

And here’s the problem: most runners get this part wrong.

They start cramming in extra miles, pushing harder, second-guessing everything, or trying new things at the worst possible time.

So today, I’m breaking down exactly what to do—and what NOT to do—so you can show up on race day feeling strong, lean, confident, and ready.

This is Spring Race Prep: What To Do (and NOT Do) Right Now.

Become a Leaner, Stronger Runner

If you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.

Maybe you feel tired all the time.

Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running


• Build real strength so running actually feels easier


• Fuel their body properly so energy stays high and cravings calm down


• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 327. Spring Race Prep: What To Do (and NOT Do) Right Now appeared first on Running Lean with Patrick McGilvray.

If you’ve ever felt like nutrition is way more complicated than it should be…you’re not wrong.

Most runners are stuck trying to figure out calories, macros, meal timing, and what they “should” or “shouldn’t” be eating. And the result? Inconsistency. Frustration. And not getting the results you want.

So today, I’m stripping all of that away.

In this episode—Build Your Plate: The Simplest Fat-Loss Framework That Works—I’m giving you a practical, no-BS way to structure your meals so you can lose fat, get stronger, and actually feel better while you’re running.

No tracking required. No complicated rules. Just a simple system you can use at your very next meal.

Because fat loss doesn’t happen from knowing more—it happens from doing the same simple things consistently.

And that’s exactly what this episode is about.

Become a Leaner, Stronger Runner

If you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.

Maybe you feel tired all the time.

Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running


• Build real strength so running actually feels easier


• Fuel their body properly so energy stays high and cravings calm down


• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 326. Build Your Plate: The Simplest Fat-Loss Framework That Works appeared first on Running Lean with Patrick McGilvray.

If you’ve ever told yourself, “I just need to be more mentally tough,” but had no real idea how to actually do that…this episode is for you.

Because here’s the truth—mental toughness isn’t something you’re born with.

It’s not reserved for elite athletes or people with superhuman discipline.

It’s a skill.

And like any skill, it can be trained.

In this episode—Mental Toughness Is a Skill Here’s How to Train It—I’m going to break this down in a way that actually makes sense for real runners with real lives.

No fluff. No hype.

Just practical, actionable ways to build the kind of mindset that helps you stay consistent, push through hard runs, and follow through on the goals you say you want.

Because if you can train your body, you can train your mind.

Start The Leaner, Stronger Runner Project

If you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.

Maybe you feel tired all the time.

Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running


• Build real strength so running actually feels easier


• Fuel their body properly so energy stays high and cravings calm down


• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 325. Mental Toughness Is a Skill and Here’s How to Train It appeared first on Running Lean with Patrick McGilvray.

Let’s talk about something most runners completely misunderstand: injuries.

Most runners think injuries are just bad luck.

Or maybe the result of running too many miles too quickly.

But in reality, most running injuries are predictable.

They’re caused by specific strength deficits that quietly undermine your running mechanics.

Weak hips.

Poor single-leg stability.

A core that can’t control rotational forces.

These weaknesses don’t just affect how strong you are — they affect how you move.

And when your body can’t control the forces created while running, something eventually breaks down.

In this episode, The Strength Deficits That Cause Most Running Injuries, I’m breaking down the key weaknesses I see in runners every single day — and how they lead to knee pain, hip issues, Achilles problems, and more.

Once you understand these strength deficits, you’ll start seeing injuries differently — and more importantly, you’ll know exactly what to do to prevent them.

Start The Leaner, Stronger Runner Project

If you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.

Maybe you feel tired all the time.

Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running


• Build real strength so running actually feels easier


• Fuel their body properly so energy stays high and cravings calm down


• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 324. The Strength Deficits That Cause Most Running Injuries appeared first on Running Lean with Patrick McGilvray.

If you’re a runner trying to lose weight, you’ve probably run into this frustrating experience: you start cutting calories, trying to “eat clean,” maybe even running more… and suddenly your runs feel terrible.

Your energy drops.

Your pace slows down.

Workouts feel harder than they should.

And sometimes you end up gaining the weight back anyway.

This happens all the time.

Runners assume the solution is to eat less and run more. But that approach almost always backfires.

Today I’m going to walk you through how to approach fat loss in a way that actually supports your running instead of sabotaging it.

We’ll talk about why so many runners tank their performance when they try to lose weight, what’s actually going wrong, and the smarter strategy that helps you lean out while staying strong and consistent with your training.

If you want to get leaner and run better, this episode is for you.

Start The Leaner, Stronger Runner Project

If you’re putting in the miles but not getting the results you want… something is off.

Maybe you’re running a lot but the weight isn’t changing.

Maybe you feel tired all the time.

Maybe running actually feels harder than it should.

And deep down you know this:

You shouldn’t have to grind this hard just to stay the same.

That’s exactly why I created The Leaner, Stronger Runner Project.

This is a step-by-step coaching program designed specifically for runners who want to:

• Lose fat without sabotaging their running


• Build real strength so running actually feels easier


• Fuel their body properly so energy stays high and cravings calm down


• Develop the mindset and habits that make progress stick long-term

This isn’t another random training plan or nutrition hack.

It’s a clear, structured coaching program that shows you exactly what to do — and why — so you can finally start feeling strong, lean, and confident again.

If you’re ready to stop guessing and start making real progress…

Go to runningleancoaching.com/ready and learn how to get started today.

The post 323. How to Lose Weight Without Tanking Your Running appeared first on Running Lean with Patrick McGilvray.