In episode 427 of the Real Life Runners Podcast, we continue our Core Values series with one of the most powerful keys to lasting success in running—and life: commitment.

Motivation comes and goes. Some mornings you’ll wake up ready to run, other days… not so much. That’s why commitment matters more. It’s the steady anchor that carries you through the days when motivation fades.

In this episode, we dive into Core Value #3: Commitment. We share how staying committed—to yourself, the process, your goals, and even the people around you—creates the kind of consistency that builds strong, resilient runners.

Drawing from our own experiences as runners and as high school cross country coaches, we talk about how commitment shows up on the good days and the hard ones, how it shapes your mindset, and how it ultimately fuels your growth on and off the run.

You’ll hear personal stories, practical insights, and a few challenges to help you reflect on your own running journey:

• What does it really mean to commit to yourself?
• How do you keep showing up when motivation is low?
• Where do commitment and recovery meet?
• And how can commitment to others (and even competition) make you stronger?

By the end of this episode, you’ll see why commitment is the foundation for real transformation—and how deepening your own commitment can help you reach your next level as a runner and as a person.

03:07 Commitment vs. Motivation

05:20 Commitment to Yourself

20:09 Commitment to the Process

24:33 Running Routine and Commitment

26:03 Commitment to Goals and Process

27:26 Balancing Commitment and Recovery

29:20 Commitment to Others

30:04 Morning Motivation Story

34:51 Commitment in Competition

39:46 Mental and Physical Discomfort in Racing

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

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

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

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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.

We’re kicking off a brand-new series on the podcast all about core values—the guiding principles that shape not just how we run, but how we live.

In this episode, we’re diving into respect:

• Respect for yourself, your training, and your recovery
• Respect for your teammates, competitors, and the sport itself
• Respect in how you handle challenges, setbacks, and successes

You’ll hear how we teach this value to our cross-country athletes, how it shows up in training and racing, and some personal stories from our own running journey—especially how we’ve had to adjust and lean into respect during emotional challenges lately.

Running is more than just workouts and finish lines. It’s about showing up with integrity and living your values every step of the way.

👉 Tune in, reflect on your own core values, and ask yourself: How am I practicing respect in my running and in my life?

00:00 Introduction to Respect and Core Values

00:13 Defining Core Values for the Team

02:51 The Importance of Integrity

03:38 Exploring Respect in Running

04:31 Respect for Self and Potential

11:38 Respect for the Sport and the Process

20:40 Respect for the Competition

24:11 Healthy vs. Toxic Competition

24:45 Team Spirit and Camaraderie

26:34 Using Competition to Push Yourself

31:29 Respecting Your Body and Limitations

33:29 Emotional Challenges and Running

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

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.

In this empowering episode, I sit down with Dr. Rachel Vong, a naturopathic doctor who specializes in women’s thyroid health, especially hypothyroidism and Hashimoto’s.

We dive into the connection between thyroid function, perimenopause, and weight loss—exploring why so many women struggle with fatigue, weight gain, and hormonal shifts even when they’re “doing everything right.”

Dr. Vong breaks down the importance of optimal lab testing, the dangers of chronic dieting, the role of inflammation, and how sustainable lifestyle changes can restore health and resilience. You’ll leave with practical takeaways, a fresh perspective on weight gain, and the encouragement to advocate for yourself on your health journey.

Dr. Rachel Vong is a licensed Naturopathic Doctor in Toronto, Canada with a passion and clinical focus on thyroid disorders, specifically hypothyroidism and Hashimoto's Thyroiditis. She runs a successful 4 month comprehensive thyroid program called the Thyroid Reset System that has helped hundreds of women with hypothyroidism and Hashimoto’s reclaim their energy, lose weight effortlessly and get back to feeling like themselves again.

Having struggled with debilitating anxiety, burnout, and a myriad of gut issues herself for several years, it has become her mission in life to help guide and empower other women to take charge of their own health so that they can live a life that they love.

If you want to connect with her, you can find her at the links below!

drvongnd@gmail.com
https://www.drvongnd.com/thyroidresetsystem
https://www.instagram.com/drvongnd
https://www.facebook.com/groups/244653034411113

00:22 Meet Dr. Rachel Vong
01:03 Thyroid 101: Role in Health & Energy
01:44 Signs of Hypothyroidism
02:28 Perimenopause vs. Thyroid Symptoms
05:17 Why Testing & Family History Matter
07:54 Beyond Thyroid: Other Key Markers
09:30 Normal vs. Optimal Lab Ranges
12:01 Thyroid, Metabolism & Weight Gain
17:39 Reframing Weight Gain as Protection
20:23 Case Study: Reducing Inflammation
24:23 Nutrition, Inflammation & Resiliency
27:14 The Risks of Chronic Rest

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

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.