Running Lean

Today’s episode is called “Run Faster Without Getting Fitter: The Truth About Running Economy.”

Most runners think getting faster means building a bigger engine—more miles, harder workouts, better VO₂ max. And while that stuff matters, it’s not the whole story.

There’s something else that might be even more important.

Running economy.

It’s one of the most overlooked performance variables out there—and improving it can mean running faster at the exact same fitness level. Same heart rate. Same oxygen use. Same engine.

Just less wasted energy.

In this episode, I’m breaking down what running economy actually is, why most runners misunderstand it, and how improving it can change everything—from your pace to your endurance to how hard running feels.

If you want running to feel smoother, easier, and stronger without just piling on more training, this episode is for you.

Start The Leaner, Stronger Runner Project

Ready to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…

If running feels harder than it should…

If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

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

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

Lose fat without wrecking their training

Build real, functional strength that makes running feel easier

Fuel their body the right way so energy stays high and cravings calm down

Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,

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

The post 321. Run Faster Without Getting Fitter: The Truth About Running Economy appeared first on Running Lean with Patrick McGilvray.

Today’s episode is called “Your Weak Links Are Slowing You Down” — and if running has been feeling harder than it should lately, this might be the reason why.

Most runners think the problem is fitness. Or age. Or mileage. So they run more. Push harder. Add speed work. But they ignore the small, unglamorous parts of the body that actually control everything: the ankles, the hips, and the core.

When those areas aren’t doing their job, your stride gets inefficient. Your power leaks. Your pace plateaus. And little aches start to show up.

This isn’t about random corrective exercises or doing clamshells forever. It’s about understanding where strength actually matters — and how to fix the weak links that are quietly holding you back.

If you want running to feel stronger, smoother, and more efficient, this episode is for you.

Start The Leaner, Stronger Runner Project

Ready to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…

If running feels harder than it should…

If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

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

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

Lose fat without wrecking their training

Build real, functional strength that makes running feel easier

Fuel their body the right way so energy stays high and cravings calm down

Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,

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

The post 320. Your Weak Links Are Slowing You Down appeared first on Running Lean with Patrick McGilvray.

Winter can either break your running routine—or quietly make you a stronger, smarter runner.

In this episode, The Winter Running Survival Guide, I’m breaking down how to train, eat, and think differently during the coldest months of the year.

This isn’t about pushing harder or “toughing it out.”

It’s about adapting your approach so you don’t lose momentum, fitness, or confidence when conditions aren’t ideal.

We’ll talk about why winter training should look different, how to stay consistent without burning out, and how to come out the other side feeling stronger instead of starting over.

If you’ve ever struggled to stay on track once daylight disappears and temperatures drop, this episode will give you a clear, practical path forward.

Start The Leaner, Stronger Runner Project

Ready to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…

If running feels harder than it should…

If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

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

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

Lose fat without wrecking their training

Build real, functional strength that makes running feel easier

Fuel their body the right way so energy stays high and cravings calm down

Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,

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

The post 319. The Winter Running Survival Guide appeared first on Running Lean with Patrick McGilvray.

If you feel like you’re constantly struggling with food…

If strength training always feels hard to stick to…

If you feel like you’re forever “trying to get back on track”…

…but somehow, your running is fine?

This episode is for you.

Today’s episode is called If You’re Always Struggling, You’re Doing It Wrong—and yeah, I know that sounds harsh.

But hear me out, because this isn’t about shaming you or telling you to “try harder.”

It’s about something way more important.

I talk to runners all the time who tell me they’re disciplined, motivated, and committed—yet food and strength training feel like a constant battle.

And the interesting thing is, those same runners don’t say that about running.

So today, we’re going to break this down.

What the struggle really is.

Why it keeps happening.

And how putting simple systems in place—not more motivation—is the real solution.

Start The Leaner, Stronger Runner Project

Ready to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…

If running feels harder than it should…

If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

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

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

Lose fat without wrecking their training

Build real, functional strength that makes running feel easier

Fuel their body the right way so energy stays high and cravings calm down

Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,

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

The post 318. If You’re Always Struggling, You’re Doing It Wrong appeared first on Running Lean with Patrick McGilvray.

Let me say this straight up—you can’t rush progress.

And yet, almost every runner tries.

In this episode, “You Can’t Rush Progress,” we’re talking about why fat loss, strength, and better running performance take longer than you want—but not longer than they need to.

If you’ve ever jumped from plan to plan… pushed harder when your body was already tired… or wondered why you’re doing “all the right things” but still not seeing the results you expected—this conversation will hit home.

I’ll break down what real progress actually looks like, why impatience is one of the biggest things holding runners back, and how to shift from constantly chasing results to building momentum that actually lasts.

No hype. No shortcuts.

Just clear thinking, practical examples, and a better way to approach training and nutrition—so you stop fighting your own progress and start working with it.

Start The Leaner, Stronger Runner Project

Ready to stop guessing and start making real progress?

If you’re training hard but not getting the results you want…

If running feels harder than it should…

If you know you could be leaner, stronger, and more confident — but you’re not sure what to fix first…

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

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

Lose fat without wrecking their training

Build real, functional strength that makes running feel easier

Fuel their body the right way so energy stays high and cravings calm down

Develop the mindset and habits that make progress stick for life

You’ll get clear guidance, proven strategies, and ongoing coaching — all designed specifically for runners. No extremes. No random plans. No spinning your wheels.

If you’re ready to train smarter, fuel better, and finally feel strong in your body again,

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

The post 317. You Can’t Rush Progress appeared first on Running Lean with Patrick McGilvray.