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Win from Within: Mental Tips for Better Running Performance

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Ever felt like your mind is giving up before your body does? You're not alone. While physical training is crucial, mental exercise can be the key to unlocking your full potential. Just as you can build your muscles or VO2Max, you can also develop a strong mindset. Neglecting to train your mind alongside your body could leave performance potential untapped. By recognizing the empowerment from this dual training, you can feel more in control and capable of achieving your goals.

mental training for runners

Developing Your Athletic Identity

It all begins with identity. How do you perceive yourself? I often work with clients who hesitate to call themselves athletes. These same clients participate in half marathons, maintain a consistent gym routine, and have a fitness coach (me!). The athlete label isn't reserved for the elites or those with a specific body type or performance outcome; if you engage in athletic activities, you, too, are an athlete. Embrace this identity, and you might notice subtle shifts in your behavior. When you view yourself as an athlete, you are likelier to act like one.

Exercise: Write it down: I am an athlete. Think it, say it, believe it.

Why It Matters: It's rarely about the time on the race clock or the weight on the bar; it's about how those things will make you feel. How do you want to feel? Strong? Confident? Capable? Proud of yourself?

Start with how you want to feel and craft a vision statement. A vision statement isn't only about specific goals but combines the outcomes you want to achieve with how you will feel and how it will affect your life. It's a powerful tool that can guide your actions and decisions, keeping you focused on your ultimate vision.

Vision Statement Example: "I am happy, healthy, and living pain-free. I prioritize my health and well-being. I am a strong and confident athlete. I ran a half-marathon PR and am proud of myself for my work in achieving this goal. I have strong and visible muscles that allow me to move through life easily. I have the energy and capacity to care for myself while helping others."

Take Action: Write your vision statement in the present tense and keep it close. Are your actions aligned with your ultimate vision?

Recognizing and Improving Self-Talk

How you talk to yourself matters. Do you have an inner self-critic? Of course, you do. Welcome to being human. Learning to recognize, challenge, and quiet that voice is a mindset skill that will benefit any athlete. Improving your self-talk can be a powerful source of motivation and inspiration, fueling your athletic performance.

Exercise: Write about yourself as an athlete and include how or why you started, what activities you enjoy, your training, struggles, successes, and setbacks. Be honest and unfiltered.

Then, review what you wrote and underline any objective facts (e.g., "I played sports in school"). Then, circle judgments and feelings (e.g., "I am slow" or "I am not a natural athlete"). Recognize self-limiting beliefs to begin changing them.

Reframe: Instead of "I am slow," try "I am a consistent and dedicated athlete with room for improvement."

Take Action: Spend a week noticing your self-talk. Is it helpful or discouraging? Kind or critical? Each time you catch an unhelpful thought, reframe it to strengthen your mental resilience.

Developing a Growth Mindset

A growth mindset is a game-changer. It's about believing in your ability to learn and improve, even in the face of challenges. This mindset opens up possibilities, making you feel hopeful about your athletic journey.

As an athlete, if you haven't read Carol Dweck's book Mindset: The New Psychology of Success, I highly recommend it. It explains in detail how developing a growth mindset can help you achieve more in all areas of your life.

Fixed Mindset vs. Growth Mindset Examples:

  • Fixed Mindset: "I am not a fast runner."

  • Growth Mindset: "With consistent practice and effort, I can improve my running speed over time."

Take Action:: Identify one fixed mindset belief and reframe it with a growth mindset approach.

Overcoming Race Day Anxiety and Fear

I know what you may be thinking: This is all great, but what can I do about that anxiety, fear, and worry I feel at the start line of a big race or in the middle when I start to doubt my ability to finish strong?

First, remember that fear and anxiety are not signs of weakness; they are signs that we care deeply about the outcome. Having these thoughts and worries is natural, but developing emotional regulation skills can help you feel calmer when the pressure is high.

Strategies:

  • Recognize and Release: Notice stress and take deep breaths to recenter. Just noticing the emotions and putting some space between feeling and reacting can be calming. I like to repeat to myself, "Relax & Release!" You can acknowledge and address emotions to prevent them from interfering with your performance.

  • Reframe Anxiety as Excitement: Use nervous energy to focus and perform.

  • Embrace Discomfort: Understand that hard work means progress. Practice gratitude to shift your mindset during challenging moments.

When it feels hard, that is usually good because:

  • You are doing enough work to elicit change. If it were easy, it wouldn't improve your fitness level. No one gets better by keeping it easy all the time.

  • It is an opportunity to practice perseverance. Every time you do hard things, you reinforce that you are capable of doing hard things. You're teaching your brain you can do this and will survive to live another day. Every time you don't give up, you become more like a person who doesn't give up.

  • If it is hard, that often means that there is room for improvement. Room for improvement is good as it shows you the potential you can become.

This shift in perspective can build resilience and help you feel strong and capable.

FOCUS ON GRATITUDE

Another strategy that can help when things feel hard is to switch to thinking about gratitude. Start naming everything you are grateful for, from your beating heart and capable legs to your relationships (name names!), the roof over your head, your goofy pet, or bubble baths. When I struggle, I start naming what I am grateful for until my brain can't come up with another thing. Milk it: hot showers, sleeping in, owning a dishwasher, puppy dreams, fabric softener, automatic timers on the coffee machine, my favorite song, or porta-potties (I’m serious!). Keep going. What else?

Complaining and being grateful simultaneously is impossible, so focusing on gratitude can help you overcome a tough spot. I wrote on the whiteboard in my gym, "I am grateful for every opportunity to move and strengthen my body." I glance up at it when attempting something challenging or if I am having one of those days when I "don't feel like it" to remind myself it's a privilege to be able to do this at all. (Yes, trainers have those days too.)

Find a Support Network

You don't have to do it alone. As much as we are individuals, we all have the same human brain. Building a solid support network of like-minded individuals can provide you with encouragement, motivation, and accountability. Whether joining a training group, a running club, seeking a coach, or connecting with fellow athletes online, surrounding yourself with a supportive community can fuel your personal and athletic growth.

A coach can help you challenge and counteract your inner critic, enhance your mental resilience, find your bright spots & strengths, help you see your potential, craft a plan to improve, and provide accountability.

Take Action: Join a running group, find a coach, or connect with fellow athletes online to fuel your personal and athletic growth.

Conclusion: Practice Makes PROGRESS

You get out of it what you put in. Practice makes progress. Incorporate these mental training techniques into your routine to build a strong mind. Practice some of the skills outlined in this post. What can you do daily to build a habit of a strong mind? Where do you need to improve the most? How can you incorporate some of these practices into your training? Next time, before you begin a challenging workout or event, prepare in advance how you will respond if things get hard.

Questions? I’d love to help.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping runners get strong, body and mind!

@Fortworth_trainer

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Running: Why You Are Not Getting Faster

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As runners, we often get stuck in a rut. We've been running for years (or decades!) but see only slight improvement beyond the newbie gains we enjoyed initially. 

What gives? You put in the work and run the miles, race the races, and even do some speed work here and there, but you seem to have plateaued indefinitely. You aren't getting faster. Running may feel easier than initially and more enjoyable, but you haven't seen tangible improvements in a long time. Many runners ask, “Why am I not getting faster?”

The answer lies in training and understanding the difference between exercising and training. 

THE DIFFERENCE BETWEEN EXERCISING AND TRAINING

First, what is exercise? Exercise is moving your body for health, enjoyment, or social/community interaction. It can be a jog, walk, cardio class, lifting weights, bike riding, pickleball, dancing, or any other intentional physical activity. Exercise is excellent for physical and mental health. It benefits us and has many positive health outcomes (preaching to the choir here: you should definitely exercise!), but exercising is not the same as training.

What is training? Training is practice—deliberate practice towards a specific goal. Running 10-20 miles a week for several years (or decades) without short-term goals for individual workouts and long-term outcomes is exercise, not training. 

Striving outside of your comfort zone to reach a stretch goal that is just beyond your capabilities is training. Identifying weaknesses and working to improve is training. Reviewing trends in your results and applying feedback and new knowledge with outcome-based decision-making is training. 

Training is hard; exercise can feel challenging, but it only qualifies as training (or deliberate practice) if it is actively working towards building a new skill that leads to a specific overarching goal.

My point is not that exercising is terrible; training is good. They both have their place. There is nothing wrong with exercising and moving to feel good and be healthy. But many people make the mistake of exercising, thinking they are training, and then wondering why they aren't seeing improvements. If you aren't analyzing and just doing, you are exercising. 

Pursue Mastery of Skills:

Running is a skill. Sure, anyone can strap on shoes and start running (and I encourage that—start!). However, to run faster, specific skills may need improvement. The skills outlined here are not an exhaustive list, but some things that come immediately to mind that, when improved, can affect your running performance. 

10 Skills to DEVELOP TO Improve Running Performance

  1. Pacing (be able to feel, control, and increase/decrease speed)

  2. Running form (body position for efficient running)

  3. Technique (foot strike, cadence, stride length)

  4. Heart-rate training (training to run faster at a lower heart rate)

  5. Breathing for efficiency 

  6. Nutrition for performance and recovery

  7. Mindset for performance, resilience, and self-talk

  8. Strength training for running performance and injury prevention (programming, technique, form, applying progressive overload)

  9. Effective warmups, cooldowns, and stretching to enhance mobility and injury prevention

  10. Recovery, sleep, and stress management for performance and recovery (understanding and applying the principles of rest and recovery on performance improvements)

As you can see, getting faster is about more than speed work or pacing. Many factors affect performance outcomes. You could have other underdeveloped skills holding you back from your potential. Most runners dabble in some of these skills for a short time but quickly move on when they get bored or frustrated.

WORK TO IMPROVE ONE NARROW ASPECT OF TRAINING

It is inefficient to work on everything at once. How could you? Many runners make the mistake of vaguely trying to improve everything at once with no real focus or intention, or they quickly move from one skill to another when things get hard. 

The best strategy is to focus on one or two narrow aspects of training to enhance and stretch outside of what feels physically or mentally comfortable. Deliberate practice should feel messy, uncomfortable, and slightly strained. Embrace this idea: Does it feel uncomfortable? Good. That feeling is how you know you are on the right track. And then you don't give up when it gets hard, you fail, or you feel frustrated. 

When the challenge equals the skill level, it feels easy; we feel good (which is great), but we don't grow or improve from this place. This place is called exercising.

If the challenge slightly exceeds the current skill, and we don't give up, this is where the magic happens.

STEPS FOR DELIBERATE PRACTICE

1. DETERMINE WHERE YOU LACK THE NECESSARY SKILLS

No matter where you start, skill development is critical to achieving your running goals. We all have varying degrees of natural talent, which can take us far, but you must employ deliberate practice to continue improving. If you have been running for many years and not seeing the desired improvement, the first step is determining where you lack the necessary skills and choosing a place to begin.

I know what you might be thinking. That's a lot of different skills. Now I'm overwhelmed. I always assumed that if I wanted to get faster, I needed to do more speed work. How do I know where to start? 

As I mentioned, simultaneously dabbling in all the skills will produce less dramatic results than honing in one skill and working on it for a long time. The time will pass anyway. If you have been running for years with slight improvement, imagine what progress you can make with deliberate skill development over the next few years. 

WHAT SOUNDS FUN OR INTERESTING?

One way to choose where to start is to consider what sounds exciting or fun. It will get physically or mentally hard, so if you start with a challenge you think you might enjoy, you'll likely stick to it. Hill sprints or track intervals could be a great place to start if they sound weirdly fun (even if scary fun). What interests you? 

WHAT IS THE LOW-HANGING FRUIT?

Another way to choose is to look for the low-hanging fruit. What sounds like the easiest skill to learn or change at first? After all, small wins and building confidence can snowball into more significant accomplishments. For example, if you already have experience with weights and are comfortable in the gym, fine-tuning your training for running-specific strength training could be an effective way to start. I saw my most significant improvements in running performance when I started lifting heavy weights. It can be a game-changer for some runners.

WHAT WILL MAKE THE BIGGEST IMPACT?

You can also choose a skill that will have the most significant impact, even if it is the hardest or will take the longest. Remember, stretching beyond what feels comfortable is vital. Identify a weakness and work to improve it. For example, runners often struggle with heart-rate training because it is a long and slow process to train your heart to run faster at a lower heart rate, but it can be rewarding and performance-enhancing over time. 

2. SET A SMART GOAL

Set short-term goals specific to the skill you want to develop using the SMART goal format: Specific, Measurable, Achievable, Realistic, and Time-bound.

Ineffective: I will eat better to improve my running.

Effective: I will track my nutrition in an app and aim for 120 grams of protein and 300 grams of carbs to support my training five days per week for the next four weeks. I will journal before and after my workouts and make weekly adjustments based on how these nutrition changes affect how I feel and perform. (For example, actual nutrition goals may vary according to individual needs.)

3. ANALYZE RESULTS

Look at your training as an experiment and enter into problem-solving mode:

  • Log and track results over time.

  • Seek feedback (what can you improve instead of seeking cheer and praise).

  • Adjust strategy with outcome-based decision-making by applying new knowledge to training.

You can do this independently with a training journal (I highly suggest journalling outside your Garmin) or with a coach. I may be biased, but working with a coach on your goals and skill development can fast-track the process. 

HELPFUL TIPS FOR DELIBERATE PRACTICE

  1. The point is failing (and then learning). If you always achieve the goal you set for yourself, then you are not reaching enough.

  2. Try to approach practice without self-judgment. You are not a failure, stupid, incapable, weak, or slow (or whatever else your unhelpful brain comes up with) because you didn’t hit a goal. You are doing work that most people won’t do.

  3. Deliberate practice does not mean beating yourself into the ground. It is not a hard effort for hard effort’s sake. See skill #10 (applying the principles of recovery).

You can improve almost anything with an applied effort at the far edge of your current skills. Often, the difficulty is in the mental work as much as the physical practice, which makes the deliberate practice so strenuous (and why so many runners skip over it). 

Run because you love it; then, you can take that love to new levels when you practice and apply new skills for continuous improvement. Does it mean you will make the next Olympic team or qualify for Boston within six months? Probably not, but you can improve beyond what you ever thought possible with focused training and dogged determination. 

The payoff is not just in the results but in the person you become in the process.

Need help? 


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Coach Lea

 
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The Ultimate Guide To Fat Loss For Runners

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Like many, I turned to running when faced with the need or desire to lose weight. I'm grateful for running, as it was the launching pad for my fitness journey and transformation. But as a runner, a coach, and a personal trainer, I've noticed several common misconceptions about fat loss and running that could impede your progress. 

One of the most common questions for many of us is, why am I running so much but still not seeing the weight loss results I desire?

Running burns many calories, so why aren't the pounds falling off?

THE PROBLEM WITH RUNNING FOR FAT LOSS

Let's start with adaptation. The first time you laced up your new shoes and ran around the block, you were huffing and puffing when you reached the first corner. Your heart rate shot up, your lungs burned, and your legs were tired. You ran inefficiently, and your body had to work very hard. But over time, it got better. You could run a mile or five with much less effort than that first time around the block. Improved efficiency is excellent for the joy of running, race results, and general fitness performance, but it makes fat loss a bit harder. Essentially, the harder your body works and the more inefficient (harder) the exercise is, the more calories you burn. 

So you may have noticed when you started a running routine, you may have experienced fat loss, but after four to six weeks, your results seemed to fade. 

If you run the exact 15-30 miles per week, at the same pace, week after week, month after month, year after year, your body will adapt and become very efficient and burn fewer calories for the same workouts.

One way to combat this is to run more volume (miles) or increase intensity (i.e.run faster, sprints, or hills). If your body works harder than it is accustomed to, it will burn more calories. Excellent! Except that your body will also adapt to this new stimulus, which is good! It's why you can train to run a marathon or improve your 5K time. The beautiful thing is when you incrementally give your body more stress (workouts), it adapts and gets stronger or faster as long it is paired with proper recovery. It's good news for performance but not great for continued fat loss because if you keep piling on the miles or intensity after a certain amount, you won't have the time in your day or the ability to recover from hours of prolonged or intense workouts.

One way to add more movement for fat loss without too much extra stress on your body is to take walks or move around more to increase your daily step count. If you get considerably less than 10K steps daily, working up to 8K to 10K a day can be beneficial. 

Even as a runner, a running coach, and an advocate for running for health and longevity, I still believe running is not the best tool for continuous fat loss. It works until it doesn't. More is not always better, and it more often leads to injury or burnout. Don't get me wrong. Running is fantastic for weight maintenance, mental health, and heart health. I love to run. Keep doing it.

So, if running, as many people have led to believe, is not the best tool for continued fat loss, then what is? 

CALORIE DEFICIT FOR RUNNERS WANTING FAT LOSS

Enter calorie deficit. A calorie deficit means taking in fewer calories than you burn. It is the primary driver of weight loss. Many people interpret this to mean moving more and eating less. But we already discussed how moving more (and more and more) only works for so long. If you are sitting on the couch (sedentary) and eating fast food, by all means, move more and eat less. But if you are a runner and already very active, this may not be the best advice either. 

The issue for endurance runners and a calorie deficit is that asking your body to do more and then feeding it less can be problematic. Your body needs calories, macronutrients, and micronutrients to fuel and recover from exercise. If you deprive your body of what it needs to perform and heal, it will break down, and you may end up either burnt out or injured. 

I do not recommend a calorie deficit if you are training for an endurance race. Having fat loss and race performance goals simultaneously can be counterproductive. Which is more important? Do you want to lose fat or run a race? If you choose one at a time, i.e., train for a race and set a fat loss goal between race training cycles, you will get better overall results for both goals. 

You will need calories to fuel and recover properly when training for a race. Depending on the distance of your race, you may even need intra-workout calories. Reducing calories is not ideal during endurance race training. Setting fat loss goals aside until after your race is usually best.

Some people even find they gain weight during marathon training. Read here for more on why that can happen.

If you are running to maintain fitness between race cycles, it can be a good time for a slight calorie deficit to increase fat loss. However, it's important not to cut calories too drastically or lose weight too fast to avoid muscle loss and increase the chance of rebound weight.


FAT LOSS AND YOUR METABOLISM

We discussed how your body adapts to exercise; the same applies to your metabolism. Metabolism is the chemical reactions in the body that convert food into energy. Simply put, when you give your body less food, it adapts (called metabolic adaptation) to function on less food. In the same way, you can't just add more and more miles to burn more calories; you can't eat less and less to lose more fat. Your body will try to keep you alive by using those fewer calories for your brain, organs, and other essential processes. Your body sheds weight such as fat (yay) but also muscle (not yay) and reduces other non-essentials due to nutrient deficiencies, so you feel low energy while on a low-calorie diet for an extended time. Your hair starts falling out, your nails get brittle, your feet are cold, and you do not recover well (or get injured) from workouts. In some cases, you may lose your period. These symptoms can result from low energy availability, not giving your body the nutrients to look, feel, and perform its best. 

Eating fewer calories smartly and sustainably is necessary for fat loss, but consuming fewer and fewer calories is not always better, especially for athletes who have already reduced calories or have been operating on low calories for a long time. 

So, if runners with fat loss goals struggle to lose fat by running more and eating fewer calories effectively, how can they do it?


STRENGTH TRAINING FOR RUNNERS FOR FAT LOSS

Start by building muscle. Woah, woah. Wouldn't building muscle make me big and bulky, the opposite of my desired result? I want to be smaller and faster. All the extra weight will slow me down and be counterproductive to my goals. This common misconception holds many runners back from reaching their fat loss goals. 

Lifting weights and performing resistance training exercises will not make most women big and bulky or add significant weight. I wish I had large and bulky muscles, and I have been working for a long time toward that goal, but the results are slow. It is hard to build large muscles, especially for women who run endurance. 

Building strength and muscle can help improve your metabolism, increase the amount of calories you can eat without gaining fat, help you lose fat while preserving muscle, improve your running performance, and prevent injuries.

The best strategy for fat loss for runners is a strength training program and adherence to nutrition. Running can be part of the plan, although it is not the primary driver of continued fat loss. 

But doesn't running build muscles in my legs? They should be really strong from all these miles. Yes, and then no. 

When you first start running, you will develop muscle and strength in your legs and glutes as you work previously unused muscles. But over time, as is the theme of this article, your muscles adapt. As you run longer miles, up hills, or sprint, you can build muscle, but without additional stimulus to continue the growth (aka resistance training), your body adapts, and you do not gain new strength or muscle from the same workouts, and can lose muscle over time. The workouts need to be progressive: a little more (more weight, more reps, more sets, less rest, slower reps, or new exercises) to continue seeing positive changes. So, yes, you can build some muscle and strength when you start running, but over time, you need to provide additional resistance to continue progressing.

Strength training should be a full-body progressive program that covers all the movement patterns: squat, hinge, push, and pull at least twice a week. The weight should feel heavy enough to feel challenging towards the end of a 6-12 rep range. Then, runners can also benefit from single-leg (SL deadlifts, lunges, or SL bridges) exercises and multi-planar (multidirectional, like side lunges and lift and chop) exercises for performance and injury-prevention benefits. It doesn't have to be complicated or take too much time. It needs to be consistent and progressive. Need help? This is my expertise.

Strength training will help you preserve (and even build) muscle, so when you lose weight, your body loses fat and keeps your metabolism revving up with muscle. 

Muscle is denser than fat, so it takes up less space in the body. If you build muscle and lose fat simultaneously (the holy grail), the scale might stay the same (or even increase), but you may wear a smaller pant size. 

Losing weight without muscle training results in a smaller body size, less muscle mass, slower metabolism, more frailty, and greater susceptibility to injury and weight regain. Losing weight by preserving or building muscle results in a new athletic shape that is more flexible with the calories you consume (i.e., you can eat more without gaining weight).

Muscle is metabolically expensive. That means the body burns more calories while sitting around, watching TV, and sleeping when you have more muscle. Those calories are not as easily stored as fat when you eat because they are needed to preserve and build muscle. You can eat more and maintain or even lose fat. 

NUTRITION FOR FAT LOSS

Of course, nutrition matters for fat loss. We want our nutrition to work for us, to fuel our bodies and recover effectively, and to allow us to enjoy life, celebrations, and meals with friends and family. 

One of the best ways to improve nutrition for fat loss is to limit processed foods as much as is reasonable in your lifestyle. Eating whole foods from nature helps naturally limit calories because processed foods are easier to overeat. I don't mean to go extreme here; look to eat mostly meat, fish, vegetables, fruits, nuts, etc. It doesn't mean you must make everything from scratch or grow and hunt all your own food. Aim to make the most reasonable, least processed option available when it makes sense. Aim for a small and sustainable calorie deficit when not training intensely.


THE IMPORTANCE OF PROTEIN FOR FAT LOSS

We discussed how vital resistance training is to fat loss, and protein is a crucial contributor to muscle building and fat loss. Protein needs vary from individual to individual, but if you are an adult woman who weighs over 100 pounds, is a runner, and lifts weights, you would likely need at least 100 grams of protein per day. Your needs may increase from there depending on your current body weight, goals, and activity level. But I suggest tracking your protein intake for a few days to a week to get an average. Are you effortlessly passing the 100-gram mark, or do you fall short? You may be surprised when you track. Review nutrition labels and serving sizes, and measure and weigh for the most accurate tracking. 

Protein has added benefits for fat loss. It is more satiating, so you feel fuller between meals. If you track and find you are only getting 50-70 grams per day (which is common for people who were previously unaware), then you can slowly start adding more protein into your day over time to get closer to your goal. Don't feel the need to double your protein grams overnight. Add 10-20 grams extra at a time, over time, to allow your body to adjust. 

A few high-protein options are meat and poultry, fish, tofu, Greek yogurt, cottage cheese, eggs, egg whites, edamame, and protein powder (if whole foods are inconvenient or unavailable). Download my free high-protein meal ideas PDF. While some foods like peanut butter and cheese contain protein, which can add to your daily totals, these are not high-protein foods. I categorize them as fats in the diet. 

DOES EATING FAT MAKE YOU FAT?

Eating fats does not make you fat, as previously believed in popular culture. Include healthy fats in proper portions as part of a fat loss plan. Healthy fats are necessary to absorb nutrients and keep your hormones balanced. Fats have more calories per gram (nine) than carbohydrates and protein (four each), and they are usually delicious, so they are easier to overconsume. A mistake many people make is overeating healthy foods like nuts and avocados, not realizing their portion sizes or high-calorie content. The overconsumption of calories beyond your body's needs leads to fat gain, not one particular food or macronutrient. 

Aim for proper portions of healthy fats like avocados, unflavored nuts, and extra virgin olive oil. A thumb-size of fats is a good measure of an appropriate portion. 


BUT SURELY CARBOHYDRATES ARE OFF-LIMITS FOR FAT LOSS, RIGHT? (WRONG!)

Fat may have been the villain in the 90s, but today, the world thinks that carbohydrates and sugar lead to fat gain. As mentioned above, fat gain does not happen from consuming a single food or macronutrient. It is caused by the overconsumption of calories, as a whole, in relation to your body's needs. 

As a runner, it is essential to understand that carbohydrates are protein-sparing. That means the body uses glycogen (energy stored from eating carbohydrates) instead of breaking down muscle for energy. Once you understand how vital muscle is for healthy metabolism and fat loss, you know why eating smart carbohydrates in proper portions is essential for a runner's fat loss goals. If you have concerns about eating carbohydrates, try to time them directly around your workouts, before and after, to use them for performance and recovery. 

IMPROVE SLEEP AND STRESS MANAGEMENT FOR FAT LOSS

I can't close out this lesson without mentioning rest and recovery in fat loss. If you feel like you have been doing everything right but still are not seeing the desired results, look at your sleep and stress levels. If left unchecked, poor sleep and high stress can inhibit fat loss due to their impact on hormones.

Sometimes, we expect immediate results, but fat loss, the right way, takes time. Slow it down, train hard, fuel appropriately, and expect results, no matter when they may come. Most importantly, enjoy the process! We can't force outcomes, but the results come more naturally when we fall in love with the journey.

FAT LOSS FOR RUNNERS RECAP

  1. Running is excellent for health and weight maintenance, but there are better long-term strategies for fat loss.

  2. Increasing your daily step count can be an effective way to get more movement without adding a lot of additional stress to your body.

  3. The key is a small calorie deficit, but to balance your unique energy needs as a runner so you do not eat too little and sabotage your results and performance. 

  4. A combination of nutrition adherence, progressive resistance training, and running or walking will yield the best fat-loss results.

  5. Protein is essential to retain and build muscle as you lose weight. 

  6. Fat doesn't make you fat, but pay attention to portion sizes to avoid overeating.

  7. Smart carbohydrates don't make you fat and can help preserve muscle, give you energy, and help with recovery. 

  8. Aim to eat whole, unprocessed natural foods as much as feasible in your lifestyle.

  9. Prioritize sleep and stress management when in a fat-loss phase.

  10. Train hard, expect results, but enjoy the process.

Lea


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Is An Obsession with Numbers Killing Your Results?

Have you ever stopped to consider if we're too fixated on the numbers—the scale, our pace, the weight on the bar, our steps, our calories, macros, or our body fat percentage? And if so, is this obsession helping or hurting us? 

Of course, monitoring can be valuable. You've heard the saying that what gets measured gets managed. 

If you don't track your calories, how will you know if you are eating too many (or too few)? 

If you don't monitor your weight, how can you be sure it doesn't get out of hand? 

It's not the numbers themselves; it's our emotional attachment to them. When we get emotionally attached to a number, the problems begin.

It took me a long time to detach my emotions from the number on the scale. I spent my entire adult life believing that a lower number on the scale was better, and if those numbers rose, that was a reason to be emotionally distraught. It is hard to undo thirty years (or more) of mental conditioning. 

A long time ago, long before I was into fitness or knew anything about nutrition, I was in a K-Mart (bear with me) with my then-boyfriend (now husband) and his friend. I stepped on one of those scales where you drop in a quarter, and it gave you a little printout of your weight. Now, friends, my memory is not quite sharp enough twenty-five-ish years later to remember what that little piece of paper revealed, but I am willing to wager the number is less than what I weigh now. I remember vividly that when I saw that number, I immediately burst into tears in the middle of K-Mart! 

Talk about an emotional attachment to a number. I am 100% sure I was nowhere near the definition of overweight. 

Then, I spent the next few decades being happy when that number went down and feeling sad (or bad) when it went up. 

It wasn't until I started lifting weights seriously that I began to intellectually understand that if my goal was to gain muscle, then the number on the scale could increase, which would be a good result of my training. Muscles are denser than fat and take up less space in the body, so when building muscle, you can weigh more but fit into smaller pants. But knowing this intellectually doesn't change those ingrained emotional responses. 

If the number on the scale went down, even though this could be directly opposed my stated goal of building muscle, I would still secretly be happy about it. I couldn't help it. My emotional brain thought that the number down equals happiness. As I said, thirty years of mental conditioning is hard to break. 

I had to step off the scale and focus on non-scale victories to overcome my obsession. Today, I have no idea what I weigh; I could probably guess within five to eight pounds, but I no longer have the emotional attachment to the daily ups and downs. I monitor my weight by how my clothes fit and how I look in the mirror. I'm mentally healthier for it. I’ve managed to maintain my weight without obsessing over the scale.

When my doctor commented at my annual physical that I weighed two pounds more than the previous year, I responded, "It's probably muscle." and resisted the urge to flex for her. That's real growth. 

The problem with fixating on the numbers is that often, these outcomes are out of our control. Sure, we can control what we eat, how much we exercise, and how many hours we allot to sleep each night, but these are not guarantees of a specific outcome on the scale. Fat loss isn't a math problem. 

It's ironic, but when we try to force results and become obsessed and emotionally attached to outcomes that are out of our control, the stress makes it more challenging, potentially sabotaging the results.

But when we let go of the result, focus on our actions, and learn to enjoy the process no matter the outcome, we release the burden and are more likely to achieve the desired outcome. 

Of course, the scale is an issue for many people, but it's not just the scale. We fixate on the numbers in many different ways. For us runners, sometimes it's our pace. I admit I do the same thing with my running pace that I used to do with the scale. I tell myself I will run slower some days to manage recovery better. Still, I'm secretly happy when my results reveal that I ran faster than intended (even though this directly conflicts with my stated goal). No. One. Cares. About. Your. Pace. But. You. I've been wondering if it might be best to lose the watch for a while like I lost the scale to mentally free myself from the burden of numbers. 

What about you? Do you get emotionally attached? Is it the scale, your pace, your calorie intake? Have you ever considered that when in a stressed, controlling, and fixated mindset, freeing yourself from the burden of numbers could potentially improve your results? 

It may sound counterintuitive, but caring less could yield better outcomes. Approaching your goals and actions from a place of joy, gratitude, and acceptance could bring better results. How might your outcomes be different if you could relax and release expectations?

What about an experiment? Let go of control, expectation, fixation, and stress of a specific number or results, and see where it leads you. If this little experiment doesn't yield results, you can always go back, but if you've never tried letting go, what can it hurt? After all, if it seems like you've been banging your head against the wall while not making progress, you don't get different results by doing the same things. If nothing else, it could be a needed mental break. 

Need help? Fill out a coaching application to see if we will be a good fit!


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Coach Lea

 

Think Like A Master Coach To Reach Your Health & Fitness Goals

I am thrilled to share some good news and how it can help you! I spent the last six months attending classes, studying, learning, and practicing the skills needed to become a Precision Nutrition Level 2 Master Coach, and I recently earned my certification! I want to share five key concepts from my class that can help you reach your goals, whether you decide to hire a coach or not. 

  1. The First Step is Knowing Your Why

To achieve your health and wellness goals, you must have a clear vision of where you want to go. It's always more than a lower number on the scale or skinny jeans. Dig deeper. Who do you want to be? What will be different? Why is it important to you? How does it feel? What does your social circle look like? How will your life be better? Use this data to plan the action steps needed to get there while aligning them with your identity and values. What matters to you? Ask yourself why. 

It goes beyond six-pack abs or a particular time on the race clock. Change is hard, and if it doesn't have meaning beyond attracting strangers or social media attention, chances are you won't have the ability to ride the wave through the ups and downs. 

When we connect our goals, values, and identity, they become real. When our goals have meaning and an emotional component, we can make choices that match the person we want to become. How will it feel to reach your goal? How can you start feeling that way right now? 

Write it down. On paper. Yes, paper. Write your wellness vision in the present tense, as if describing your current reality! 

Once you clarify why your goal is important, you can use that as a compass to direct your daily actions. I am offering a free resource to help create your wellness vision. If you prefer to go through it with me, fill out a coaching application here. 

2. Autonomy and Self-Efficacy Is Essential For Behavior Change

Client-centered coaching means that the client leads the way. The client decides what they want to address, what is important to them, how to approach it, and what makes sense in their life. The coach provides support, guidance, and education (if needed and accepted by the client). 

It may sound backward to some; they think, "Wait, isn't my coach supposed to tell me what to do so I can improve?" The coach may be the expert in fitness and health, but you are the expert on your own life, experiences, preferences, lifestyle, and background. For real change to happen, it must work in your life's context. Making lifestyle changes without regard to the client's real-life experiences will not reliably lead to long-term results. These two experts must work together.

If a coach handed you a meal plan and said, "Eat this to lose weight," but you looked it over and had foods you disliked, foods you had intolerances to, foods your kids wouldn't eat, and foods that weren't available at your local store, or you never prepared before. How likely are you to stick to it long enough for it to be effective?  (besides, in most states, it is out of the scope of practice for trainers to prescribe meal plans.)

What if the coach asked you about your favorite foods, what you knew how to prepare, what new foods you were interested in trying, what your kids would eat, and what foods had cultural significance? Then, you worked together to create a plan that brought you closer to your goals. Sounds more likely to last, right? The difference here is the expert on your life and body (you) took the lead, while the coach helped guide.

Have you ever felt resistant or rebellious when someone dictated what you "should" do? It's human nature. We dislike people telling us what to do, which applies to coaching as much as anything else. We usually respond poorly to people barking orders at us (even when we think that is what we want), leading us to rebel against our best interests to hold on to our autonomy.

Self-efficacy is the belief in your ability to adopt and sustain a new behavior. You have to believe you can do it. A coach can't believe it for you (even though we wish we could!) but can work to help you see your potential. 

Your autonomy and self-efficacy are critical factors in successful behavior change. You have to be in charge of your future and believe you can. It doesn't mean you don't need a coach, but when you decide to make changes, they should be meaningful, engaging, enjoyable, and appropriate for your current skill level. You can work with your coach to combine their expertise and yours to collaborate on the best plan for you. 

3. Approach Goals with Unconditional positive regard

When I first became a trainer close to ten years ago, I worried I would not be a good coach, just by the nature of my personality. I'm a bit of an introvert (training is a people-person job!). I am not an in-your-face, motivate-you-by-intimidation, tough-love drill sergeant. Maybe I watched too many episodes of The Biggest Loser, watching Jillian Michaels scream in the faces of her crying victims, err, I mean trainees and thought that is what a good trainer does. 

As I gained experience, I learned that most people respond better to a compassionate coach who supports them and finds the positive in most situations. If someone wanted a David Goggins or Jillian Michaels-type trainer, plenty were out there telling people to toughen up and get over it; that just wasn't me. 

Over the years, I discovered that my personality was not a hindrance but a strength in this field. But it wasn't until I took the level two master health coaching class that I learned that compassionate coaching, far from being a soft approach, is scientifically proven more effective than harsh discipline for long-term behavior change. 

Despite the success of popular television trainers and social media personalities, long-term behavior change does not reliably result from force, fear, or intimidation. Shame is a poor motivator. If it worked, wouldn't it have worked by now? 

On the other hand, leaning into strengths, using failures and setbacks as learning opportunities, and looking for the bright spots in every situation bring optimism and hope into the change process. It's not about cheerleading or suppressing negative emotions but calling out positive progress and strengths, no matter how small. Any step forward is a step in the right direction. Success builds upon success. If you only focus on one measure of progress (for example, the scale), you are more likely to get demotivated if you don't see the desired changes immediately. A coach can help you recognize objective and subjective progress markers and celebrate all the small wins on the way to reaching your big goals. 

Lean into your strengths and focus on the good to overcome the innate human negative bias. 

As a self-proclaimed introvert, I don't aim to teach large, high-energy fitness classes but instead lean into my strengths and develop deep connections with my one-on-one clients, playing into my natural strengths.

As someone who gravitates towards a more gentle approach to fitness, meeting people where they are and slowly and appropriately challenging them to aim higher can help my clients more effectively than the go-hard-or-go-home approach to fitness. 

What are your strengths? How can you lean into them to reach your personal goals?

4. How you talk to yourself is critical to change.

I read a book recently that said if the voice inside your head were a person outside you, you would kick it to the curb in less than a day. You wouldn't put up with someone who talked the way your thoughts do. But we accept it. Worse, we believe those thoughts. 

We don't even realize how bad it is. I have decently high self-esteem, and when I tried to recognize, notice, and name those unhelpful thoughts, I was shocked at how prominent they were...and I like myself!  

Some were self-deprecating humor: When I went to a baby shower and left the gift on my kitchen table. "You're an idiot; you'd forget your head if it weren't attached!" When I tripped over the rug in the gym, "Ah, Lea, you're such a clutz. Keep it up, and you will hurt your other foot!" Some were reactive: "Ugh, why are you so stupid?" others were straight-up mean, like, "Of course, that happened to you; you probably deserved it."

I decided to pay attention to how I talked to myself, and if my thoughts weren't helpful in some way, I would dismiss them as untrue or reframe them in a way that was beneficial for future improvement. Boy, these things came up a lot more than I realized, but I started to recognize them in myself (and in what others were saying about themselves)! 

I am not stupid; I did something thoughtless—a big difference. 

I am not a clutz. I didn't see the rug and took a misstep. Next time, I'll work to pay more attention.

I am not an idiot. I have a lot on my mind, and I was rushing to get out the door when I forgot a critical item. To avoid this in the future, I will make a list when I am not thinking clearly.

See the difference? 

Do you think any of these? 

I'm so lazy; why did I sleep instead of working out? 

If I had been more disciplined, I wouldn't have had dessert. 

I am a loser; I can't seem to get my shit together.  

I always quit when it gets hard!

I'm never going to figure this out! 

Does this sound familiar? Join the club, fellow human. I generally have high self-regard, and when I started paying attention, I noticed these thoughts were slipping by unnoticed all the time. 

Positive or at least neutral self-talk is essential for behavior change because you will not make positive, uplifting changes if you continue to berate yourself all day. 

When you are kind to yourself, you leave room for mistakes and learning. You grow by thinking through your errors without judgment but with an eye for future improvement. When you don't limit yourself with unhelpful labels, you are more likely to see the potential for future growth and progress.

When you have compassion for yourself, it gives you the mental tools to overcome obstacles. You can't rise above the way you see yourself.  I wrote more on self-compassion here.

5. Behavior Change is Skill Building

People often think they can't or won't change their behavior because they lack the motivation, self-discipline, or willpower needed to succeed, but the truth is that behavior change is more about skill and habit building than an internal drive.

Pushing, forcing, insisting, and white-knuckling are ineffective strategies for long-term change. Learning with a growth mindset, patience, and perseverance is more effective. 

What skills do you need to develop to reach your goals?

Mindset skills?

Movement skills?

Nutrition skills?

Time management skills?

Stress management skills?

Self-regulation skills? 

They are all related.

Fat loss goals aren't only about eating less. If you are not adequately managing stress or have poor sleep habits, that could affect your outcome. Do you have cooking skills? What about tracking? Or body awareness (i.e., tuning into your hunger and fullness signals)? Are you thoroughly chewing your food? Seriously, sometimes we are so distracted that we don't even notice we are not. 

Running a faster marathon time isn't just about running. Your results could be hampered if you don't fuel appropriately, sleep well, or operate with a growth mindset. How to develop the skills to run a marathon.

You could sabotage a goal to build muscle and strength if your form needs to be corrected, you can't make the time for consistent exercise, or you’re not eating enough protein. I said it once before, but it bears repeating now: sleep is essential to operate as a functional human being and even more important if you have health and fitness goals. 

It's all connected; developing the necessary habits and skills can catapult your results. 

When you break it down, you can learn many skills that can move you toward your goals. You can choose what feels meaningful and important, what seems like a fun challenge, and what you want to work on next. It's liberating to realize that you don't need more discipline or toughening up. Instead, you can take small steps forward that snowball over time into big results. 

I took this master coaching class to improve my skills and help my clients reach their goals, but I grew so much personally in the process. At the risk of sounding dramatic, the class didn't just change my coaching; it changed my life for the better.  Now, I am taking the next steps to become a NBHWC board-certified health coach.

Did you learn anything you can take away and use to work towards your goals? Developing a wellness vision that connects your goals with your identity and values is critical. Autonomy and self-efficacy are essential for behavior change. Take responsibility for your choices and actions. Unconditional positive regard is scientifically more effective than shaming or criticizing. How you talk to yourself matters; be kind! You can't rise above how you see yourself. Developing skills and habits will bring you closer to your goals more effectively than white-knuckling and suffering! 

Do you want a partner and a guide towards reaching your goals? Fill out a coaching application to get started!


Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

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Questions? I’d love to help.

Coach Lea