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.

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.

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.

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.

Today we’re talking about something that impacts every single workout, every food choice, and every goal you set—but almost nobody trains directly: self-trust.

In this episode, How to Build Unshakable Self-Trust, I’m breaking down what self-trust actually is, what it’s not, why so many runners quietly lose it, and—most importantly—how to build it back stronger than ever.

Because here’s the truth: if you don’t trust yourself, you’ll second-guess your training, sabotage your nutrition, overcommit, underdeliver, and keep starting over.

And this isn’t about hype or affirmations.

It’s about integrity.

It’s about alignment.

It’s about becoming someone who does what they say they’re going to do.

If you want to lose weight, get stronger, and become a better runner, you have to solve this first.

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 322. How to Build Unshakable Self-Trust appeared first on Running Lean with Patrick McGilvray.

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.

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.

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.

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.

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.